cuntenutu
The side lunge is an effective exercise for legs and buttocks, which can be performed with dumbbells or without equipment. It can be called one of the variants of the classical attacks, but with certain peculiarities. In this article we will talk about the benefits and efficacy of side lunges, the features of the techniques and variations of side lunges with various equipment.
Side lunge: technique and particularities of
What to include in the training plan, the side lunge, when there are so many exercises for legs and buttocks? It has at least two good reasons. First, this exercise efficiently utilizes the adductor muscles, and thus helps further work on the inner thighs (in addition to the quadriceps and buttocks).
Second, the side lunge provides less stress on knee joints compared with the usual squats and lunges. Given how often engaged in face the problem of knees, it is also a significant argument in favor of the inclusion of the side lunges in the training plan.
The technique of lateral lunges
1. Starting position: feet together, shoulders touching, back straight, tummy tucked up, the sight in front of him. Position the hands in this position to make it easier to keep balance during the exercise. Knees are soft, relaxed.
2. On the exhale, make a wide step with your right foot to the side. Put your foot fully on the floor and move the body weight on the right (supporting) leg. A little by tilting the body and moving the pelvis back, take a deep squat so that the thigh is almost parallel to the floor.
3. Left leg at this point is a direct straight line, the knee tightened. To do this, step to the side should be wide enough. The farther you push the leg during the attack, the better are utilized glutes and muscles of the inner thigh.
4. On the exhale, push off vigorously with the heel off the floor and return to starting position. Then repeat the exercise on the same leg 10-15 times.
Per gif vi ringraziu fitness accantum instagram: @angoswede, @fit.kelsie.rae
In questa nota:
- The knee of the supporting leg (which attach to the side) does not go forward sock
- The heel of the supporting leg at the time of the attack pressed to the floor
- Back during the whole phase of the exercise remains straight (not bent over)
- A step to the side should be as wide as to stretch the muscles
- The squat needs to be deep enough to involve the gluteal muscles
The position of the hands in the side lunge can be in any load is almost not affected. Choose a comfortable position in which you are comfortable to maintain balance:
- hands on the sides
- arms stretched in front of him
- hands folded in front of chest in the castle
- hands behind head
When you have mastered the side lunge with a curb weight (senza inventariu), you can begin to use additional weights for increasing the load:
Major mistakes when performing lateral lunges:
- The knee of the supporting leg comes forward sock
- Heel of supporting leg off the floor
- Back they lean forward or slouch
- The loin has a strong deflection
- Side step running aamplitude
- The shallow squat is performed
Incorrect position of the body in the side lunge:
As you can see, the image on the back stoop, look down, heel off the floor, the knee goes over the line of the sock. The implementation of such attacks dangerous for the joints and spine quite neefektivno for strengthening muscles and weight loss.
Correct body position in a side lunge:
Why the need for side lunges?
In contrast to standard forward and backward lunges, lunges laterali in addition to the quadriceps also involve the muscles of the inner thigh (adductors). That is why this exercise is so beneficial to fulfill girls. In addition, the side lunge is a great exercise for overall slimness of the legs and getting rid of the breeches, so be sure to include it in your workout plan legs.
During the execution side attacks involves the following muscles:
- Quadriceps
- U gluteus Maximus
- Gluteu Mediu
- The adductor muscles (adductor)
- Triceps calf
- Hamstring (indirectly)
See also: Attacks: why we need + 20 lunges
10 benefits of performing lateral lunges
1. Side lunges help to strengthen the gluteus Maximus musclethat defines the shape of our buttocks and gluteus Medius muscle, which is an important stabilizing muscle for the hip joint.
2. That aside this exercise helps to work the adductor muscles. This eliminates the problematic areas of the inner thigh.
3. Side lunges allow you to work the quads from a different angle, and therefore better to develop foot strength.
4. Along with lateral lunges is possible to simultaneously perform exercises for the muscles of the upper body. This will help you to burn more calories and strengthen the body (examples of such exercises are presented below).
5. Side lunges improve balance, stability and coordination that will come in handy both in sports and in everyday life.
6. This exercise develops functional strength as will involve a large number of muscles of the lower body.
7. Lunges can be performed without additional equipment or with dumbbells, a barbell, weights and other auxiliary equipment.
8. Side lunges have a less traumatic stress on knee joints compared with the classic squats and lunges.
9. This exercise will suit both the beginner and advanced student. The load is easily adjustable due to the weight of the weights.
10. In addition, from the point of view of equipment side lunges is a fairly easy exercise. Especially if you compare them with squats or lunges forward and back, which have many technical nuances.
Videos with three options of the lateral thrusts for different levels of training:
Side lunges: 10 various modifications
Side lunges at first glance may seem very trivial exercise, but it is always possible to modify or complicate things with additional inventory. Most often side lunges are performed with dumbbells, but you can complicate this exercise by using the fitness raincock, gliding, kettlebell, barbell.
Per gif vi ringraziu fitness accantum instagram: @angoswede, @aubrey_a_fit, @mariaegiusti, @fitjuannieè ancu i canali youtube: mfit, Live Fit Girl, shortcircuits_fitness.
1. Lunge laterale cù manubri
2. Side lunge + lift your hands with dumbbells for arm muscles
3. Side lunge with two dumbbells
4. Side lunge + dumbbell bench press on the shoulders
5. Lateral lunge in place with a weight or dumbbell
6. Lateral lunge with swing with kettlebell or dumbbell
7. Sliding side lunge
8. Side lunge + press kettlebell
9. Lunge pliometrica laterale
10. Side lunge with fitness band
Fitness gum: the most useful home inventory
The execution plan side lunges
Di i principianti:
- Side lunges no equipment: 12 reps, 3 sets on each leg
For those who want to strengthen leg muscles:
- Side lunges with dumbbells: 10-12 reps, 3 sets on each leg
For those who want to strengthen the muscles of legs and arms:
- Side lunges + bench press on the shoulders with dumbbells: 8-10 reps for 3 sets on each leg
For those who want to lose weight:
- Sliding side lunge: 10 reps for 2 sets on each leg
- Plyometric lateral lunge: 10 reps for 2 sets on each leg
Those who want to diversify their training, may use different versions side attacks depending on the purpose and availability of inventory. But start exercising is always better with a simple variant without weights.
Detailed workout plans for legs and other problem areas:
- Top 50 esercizi per natiche in casa + un pianu
- Top 50 exercises for legs at home + a plan
- Circuit training in casa per a perdita di pesu
Per tonificà è aumentà i musculi, Gambe è glutei