The lunges

Main activated muscles, execution technique and benefits of this exercise.

PREMISE:

FOR MEN: Lunges create an anaerobic environment throughout the body, which allows you to get the most out of other exercises by improving the level of general physical strength. Furthermore, involving many muscles and requiring a lot of energy, they stimulate the release of large amounts of anabolic hormones such as testosterone and growth hormone.

FOR WOMEN: Exercises with free weights, no matter how heavy they are, will never make you a bodybuilder. It is physiologically impossible unless hormonal modifications are triggered by submitting to doping practices. On the contrary, the positive effects that can be obtained from weight training are numerous. First of all you will get a leaner and more toned figure as the muscle is much less bulky than fat; you will increase your basal metabolism, ie you will burn more calories even when you sleep or you are at work, you will increase your bone tropism with a consequent preventive action on the possible appearance of osteoporosis. In the case of overweight, obesity or cellulite it is advisable to work with lower loads and increase the number of repetitions (over 12 per series)

THE TECHNICAL RUNNING MARK

Grab two dumbbells, one in each hand and take a step forward with your right foot. Now concentrate on your left leg, bend it down until it forms a right angle. Stop a few inches before touching the floor with your knee. Remember: the leg to bend is the left, the right leg flexes accordingly not the other way around. Now return to the initial position by pushing with the front foot, ie the right foot. Repeat the exercise several times (6-15).

NB: TO INVOLVE GREATER THE BUTTOCKS THE PUSH WILL FAST ON THE HEEL OF THE FRONT FEET AND HOLD THE SLIGHTLY TILTED BUST BACKWARD. IT IS VERY IMPORTANT THAT DURING THE MOVEMENT THE KNEE OF THE FRONT FOOT DOES NOT EXCEED THE ALLUCE.

Breathing: inhale in the flexion phase, exhale in the return phase.

Video lunges:

Lunges

Jumped lunges

Side lunges

THE BULGARIAN SQUAT

This exercise mainly works the quadriceps but also involves the buttocks and tendons of the knee.

Put your right foot on a bench of normal height or on a stool. Bring your right foot forward until you reach a position that allows the knee to stay in line with the big toe during the whole movement.

Lower the body by bending the front leg. Remember: the leg to bend is the right, the left leg flexes accordingly not the other way around. Push up with the front leg without fully extending it. In this position hold the contraction for a second, then repeat the exercise. Rest a minute and change legs

Breathing: inhale in the flexion phase, exhale in the return phase.