27.05.202127.05.2017

September 16, 2016

The lunge is one of the basic leg exercises that engages the glutes and hamstrings. Depending on the length of the lunge, you can pump up certain leg muscles. The world-famous bodybuilder and actor Arnold Schwarzenegger gave this exercise the second place in his training.

The history of the origin of the exercise is not completely clear. Some researchers argue that lunges were “invented” quite recently, in the era of fitness. Others claim that they were actively used back in the days Ancient Greece For physical training warriors.

Today lunges are widely used professional athletes for leg training, as well as by many women in order to make the hips and buttocks area attractive.

CLASSIC LUNCHES performed without any weighting agents. However, many athletes use barbells or dumbbells to increase the load.

Lunges are the main exercises aimed mainly at training the muscles of the legs (along with squats and presses). They perfectly “outline” the quadriceps, making them as embossed and powerful as possible. The longer (deeper) lunges - the stronger they affect the buttocks area.
In addition, lunges are also great for training stability and coordination, as the athlete has to learn to keep the weight of the whole body (and additional weights) on one of the legs.
Leap is great complex exercise, the implementation of which involves a huge number of large and small muscles body. It is extremely popular among experienced bodybuilders who want to make their legs even more powerful and strong. Lunges are widely used in modern fitness, in particular, for women who dream of beautiful and attractive hips.
According to latest research doctors, this species exercise also has a beneficial effect on the joints and ligaments of people in adulthood.

How to do this exercise correctly? What should be paid special attention to?

At the very beginning, you need to straighten the body and put your legs a little wider than the line of the hips, parallel to each other.
Before the start, you should “tighten” the stomach and buttocks, and bend your knees slightly.
The step forward should be as wide as possible, and the body should be kept straight when lunging.
The weight of the body should be completely transferred to the forward leg.
At the bottom of the exercise, it is important to keep the muscles of the back leg in tension.
Hold your breath for a few seconds, then return to initial position.

Lunges can be performed both without weight and using weights (barbells or dumbbells). In the first case, the barbell is held at the top behind the athlete’s head, and in the second case, the dumbbells must be held in hands.

Lunge Options

There are several variations of lunges.

WE LIST THE MOST BASIC OF THEM:

Promenade lunges with a barbell
Reverse lunges with a barbell

In this variant, you should alternate lunges with right foot ahead and to the left.

Lunge on the spot

LUNCH WITH SUBSTEP

If an athlete performs an exercise with a barbell, then you need to do a certain number of lunges on one leg (8-12), and then the same number of repetitions on the other leg (8-12).
Number of approaches: 3.

This option is significantly different from the classic lunge.

Here, after completing the exercise, you do not need to return to the starting position. Pull your back leg forward and straighten up, then do the next lunge with the other leg. Obviously, for the full implementation of this exercise, you will need free space in the hall.

In this exercise, it is recommended to do three sets of 8-12 reps on each leg.

Reverse lunge with a barbell

In this case, the exercise begins with a step back from the right foot. After that, you need to make a classic, standard lunge. It is necessary to perform a certain number of repetitions with one leg, and then with the other. Alternate lunges are allowed, when the supporting leg changes each time.

For this exercise, it is recommended to do three sets of 8-12 repetitions for each leg.

BAR LUNGE

REVERSE LUNGEL WITH DUMBELLS

This variation allows you to significantly increase the load on the legs. This exercise actively used in the Cross Fit circuit training system, because with its help you can effectively develop the calf and gluteal muscles. With the same effect, lunges with jumps train the endurance of the body.

The specificity of the exercise lies in the fact that the change of legs between lunges is performed by means of a jump. For maximum results, lunges with jumps are carried out with dumbbells in hand.

In one approach, you need to perform 20-30 jumps (number of approaches: 3-4).

Lunges to the side allow you to effectively develop the muscles of the inner thighs. Exercise should be performed with dumbbells or barbells.

From the starting position, you need to take a step to the side and sit down, lowering your hands with the weighting agent down. In this case, the supporting leg should be extended evenly. Returning to the starting position, you need to repeat the lunge on the other leg.

Do the exercise 10-12 times (for each leg), the total number of approaches is 3.

The Bulgarian lunge is a rather difficult exercise, both physically and technically.

The technique for its implementation is essentially the same as with a standard lunge. But there is one “but”: the back leg of the trainee is on a low bench. Thus, the Bulgarian lunge specifically loads the muscles of only one leg, and not two.

When performing this exercise, you need to do 10-15 lunges on each leg.
The number of approaches is 3 or 4, depending on the physical fitness of the athlete.

This lunge option is also one of the most difficult. But it will allow you to quickly tighten the muscles of the legs, remove their sagging.

The technique for performing such lunges is as follows:

1. We accept the standard position for the lunge: the front leg is bent at the knee at a right angle, the back leg almost touches the floor with the knee.
2. Leaning on the front leg, we pull the back one and, without stopping, raise it to the elbow. The higher you can raise, the better.
3. Squeezing the press as much as possible, we linger in this position for a few seconds and return to the starting position.
4. You can use weights in the form of dumbbells, help yourself with your hands. Most importantly, tighten your abs and keep your back straight.

The exercise must be repeated 10-12 times on each leg (the total number of approaches is 3 or 4).

Before you start testing this exercise, you should carefully familiarize yourself with the technique of its implementation.

So, a step forward during a lunge should be as deep as possible. Otherwise, the weight of the body will be projected onto the knee joint, which is not very useful for the latter.
To perform lunges, you need to thoroughly prepare: warm up well and warm up the muscles of the body. This will significantly reduce the risk of injury during training.

Here are the top 15 CrossFit exercises that only require your body weight. In addition, they can be performed at home.

Dear friends, today we will talk about crossfit. Let's try to be as short as possible, but at the same time to give you a complete understanding of this type. CrossFit appeared in Russia relatively recently. This sport is new for us, coming from America. CrossFit was invented by gymnast Greg Glasman. In the 80s he defined general position this technique.

CrossFit became widespread in 2001. CrossFit can be called a system of general physical training, consisting of functional, constantly varied movements performed at high intensity. CrossFit creates the most versatile athletes, that is, they must be both strong and hardy, fast, explosive, coordinated, in general, ready for any physical activity. The athlete receives a uniform and complete physical development. We just ask you not to confuse CrossFit with regular circuit training, as many people mistakenly think. You are told this by those people who have not delved into the essence of CrossFit and thereby draw hasty conclusions. Certainly circuit training in crossfit this is a frequent occurrence, but it is far from the basis.

CrossFit can be conditionally divided into fitness for health and sports. Such training has the main goal of improving health and creating a good physical shape. CrossFit as a sport pursues the main goal - winning various competitions.

The squat is a fundamental movement that works the entire lower body, focusing on the glutes, hamstrings, calves, quads. Place your feet shoulder-width apart or slightly wider so that you are comfortable, turn your socks slightly outward. We perform air squats, stand confidently on the entire foot, do not switch to socks, keep our back straight and even bent. In the lower position, your hip joints should go below the knees, raise your hands in front of you. In the upper position, the knee and hip joints are fully extended. The air squat is one of the most popular and widely used exercises in CrossFit.

2 Squats and jumps

Similar to air squats: head up, back straight, feet shoulder-width apart, while inhaling, do a squat, raise your hands in front of you. Push off the toes of the feet from the floor, as you exhale, jump up. Jump as high as you can, keeping your arms behind your body. Remember as you jump, your knees should be slightly bent to protect your joints and prepare yourself for the next rep. In jumping up, the main part of the load is received by: the buttocks, the front of the thigh, calves, and part of the load goes to the abdominal muscles, since it is inextricably linked with the legs and is involved in the extension of the body.

We do a 7 minute workout.

3 Pistol and squats

It is not by chance that the pistol squat got its name. A person, having descended to the final lower point, resembles from the side the outline of this firearms. The pistol exercise requires strength and athleticism from the athlete. First of all, you must be confident in your abilities and must know for sure that you can perform the exercise. A stooped back and squats are incompatible concepts. Breathing and rhythm are also of great importance. Starting position - legs shoulder-width apart, one supporting (for example, left), the other under bent at the knee and slightly brought forward. As you inhale, begin to lower yourself down, bending your left leg in knee joint, and bringing the right one forward elongated. Keep your body straight, look forward. Squat down as deeply as you can without losing your balance, as you exhale, with the combined effort of all the muscles of your left leg, move up and return to the starting position. To maintain balance when lowering down, bring both hands forward. To lift the weight own body with one leg, a huge number of muscles are included in the work: quadriceps, gluteus maximus, muscles of the back of the thigh, calf, rectifiers of the spine, oblique / rectus abdominis, lumbar muscle.

Do 5 sets of 5 reps

4 Front bar

The advantage of this exercise is obvious. The body gets stronger and you work on the muscles that keep your spine straight. By training them, you will get rid of blocks in the back and shoulders, and such blocks often lead to pain in these parts of the body. With this exercise, you develop the muscles in the shoulders, strengthen them, open chest. This exercise will help not only the upper body, but also the legs. You can really feel how the upper and lower parts of the body are connected and don’t even dare to say that you don’t have time for this exercise. Making it is very simple. But you need to focus on the process. Lie face down on the floor. Bend your elbows to 90 degrees and go to support while lying on your elbows. Your body should form a straight line from the top of your head to the heels of your feet. Rely only on the tips of your toes. The elbows are directly under the shoulders. Now hold this position for 30 seconds to one minute.

5 Side plank

6 Lunges

One of the most effective exercises for legs. The movement technique is as follows. Put your feet together, step one foot forward (far forward). Transfer the center of gravity to the forward leg and sit down on it. Make sure that the front knee does not extend beyond the foot, this is very important for the safety of the knees. The knee of the back leg "hangs" a few centimeters above the floor (but does not touch it). The back is straight and vertical. Hold your breath and, leaning on the forward foot, rise from the squat and step back with your front foot to the starting position. The next repetition is performed with the other leg. An alternative exercise is.

7 Jumping lunges

Jumping lunges - great exercise crossfit for working out the muscles of the legs and buttocks, as well as for developing endurance. Jump lunges are considered a difficult exercise due to the need to constantly maintain balance. Starting position: stand with one leg in front, the other behind, hands on hips, body straightened, knees bent at a right angle. Push your chest forward and lower your back knee to the floor into a lunge position, with your front shin as vertical as possible. Push off the floor hard, jumping up and switching legs in the air, and land in a lunge position with the other foot in front. Repeat, changing legs while jumping.

Perform 10 lunges on each leg.

8 Skater

An intense exercise that perfectly trains the buttocks and develops coordination. Repeat the movements that the skater makes, but try to crouch as low as possible. This exercise requires good stability hip joint, muscle strength and the ability to maintain balance. Starting position: lean forward, bending your legs slightly, as before jumping. At the same time, press your hands to your chest. Take a wide step to the right with your right foot. Bend your right leg at the knee so that you cross over with your left leg. The emphasis of the body should fall on the heel of the right foot. Lean forward slightly, waving your left hand in front of your right thigh, and right hand- behind you. This movement will help you balance your body weight. From the previous position, take an extra step to the left, mirroring all movements.

We perform 20 times.

9 Burpees

An excellent crossfit exercise for burning fat, as well as increasing endurance and explosive strength of the whole body. This exercise will be equally useful for both men and women. Do burpees regularly and your body will become strong, lean and resilient.

The exercise, or rather the complex, consists of three parts:

Squat at close range while sitting from a standing position;
and return to point-blank sitting;
Jump up with a clap above the head and return to a standing position.

Every joint, every muscle will get its share of burpees, but the following muscle groups will make themselves felt first:

Upper shoulder girdle (deltas, triceps, trapezium),
Abdominal Press,
thigh muscles,
gluteal muscles,
The middle part of the pectoral muscle,
Calf muscles.

We perform 15 times.

10 Sprint

Sprint is a type of running performed at a very fast pace and only on short distances Sprint is the most powerful strength exercise, in terms of the strength of the impact on the body is in no way inferior to the same squats with a barbell or deadlift. The body should be strongly forward even at the start, so that it literally flies forward, and the legs simply act as a support that prevents a fall. Strive to make each step as wide as possible. Actively work with your hands. Almost half of the speed during the race depends on their well-coordinated work. Breathe in sharp short powerful exhalations, coinciding with the work of the hands. Breaths as short and powerful as possible

We run from 20 to 400 meters.

11 Pushups

For his correct execution you take emphasis lying down. The body should be straight. The hands are located shoulder-width apart. When only the arms are bent, the body remains elongated. The mistake of many is to raise and lower the pelvis and at the same time not do the work with their hands. At the bottom point, you can touch the floor with your chest, or go down to the distance of your fist to the floor. In many sports, an exercise is considered completed if the angle at the elbow is at least 90 degrees.

They train mainly upper part bodies - body and arms, namely:

biceps;
triceps;
chest muscle;
serratus anterior muscles;
deltoid muscle;
back muscles.

We perform 20 repetitions.

Come to the wall, put your hands on the floor at a distance of 15-25 cm from the wall. Hands at shoulder width. Push off with your feet and throw them against the wall, so you should be in a head-down position. So you are in classic stance on the hands against the wall - the arms are straightened, the muscles of the torso are tense, the natural curves are preserved in the body. Begin to slowly bend your elbows, lowering your body down, and stop when the top of your head is about 15 cm from the floor - half the distance at which the head is in the starting position. Pause for a second, then push up to the starting position. Basically, the front and medium bundles deltoid muscles. Delta transfers the load to the main muscles of the torso, and already in the course of power movements, it is redistributed to the arms. Everyone knows that if there is no strength in the shoulders, then the rest of the muscles of the upper body will be weak.

We perform 15 repetitions.

13 Climber

Less common, but recognized in professional circles, the climber exercise effectively trains the abdominal muscles, just as well as. And by the way, not only the press.

The exercise also involves the muscles of the legs and shoulder girdle, and this in turn provides additional calorie burning. Take position for . The abdominal muscles should be compressed, the back slightly rounded. The body is straight from the toes to the shoulders. Rely on straight arms. Pull one knee to your chest (all the way) and return to the starting position. Repeat this with the other knee. The body should remain straight and the abdominal muscles contracted. On the exhale we pull, on the inhale we return the leg to its original position.

We perform 20 repetitions.

14 Double jump rope

Start with single jumps, jump on the balls of your feet. Keep your legs together, chin neutral, abs and buttocks tense, arms close to your body. Remember that the rope is twisted by the wrists, not the hands. Do the exercise in front of the mirror right position body. Experiment, practice makes perfect.

We perform 10 repetitions

15 Handstand Walks

Try to get into a handstand. For self-insurance, lay a mat or go into a somersault or “bridge” when you fall. After learning to stand for 10 seconds, master walking. Well, then, as they say, it's a matter of technology. And here, as with cycling - no one will teach you to keep your balance, only yourself. The main thing is to try not to bend your elbows, and tilt your legs slightly forward, bending at the knees - it will be easier to maintain balance.

To sum up, CrossFit brings a huge variety training process, which does not bother you for years, each workout is different from the previous one. If your goal is health, excellent physical form, endurance for all occasions - CrossFit is for you.

Be sure to read about it

If there is one exercise that can be considered as the basis of a fitness workout, it is lunges. Basically they play a role warm-up exercises before running to help prevent injury. Lunges also strengthen the hamstrings and quads and improve performance. lower extremities, and even increase your running speed. Thanks to what exists a large number of types of lunges, you will never get bored in training.

In general, say goodbye to training plateau and start training by adopting the following types of lunges!

Classic Lunges

Classic Lunges

This basic exercise is the foundation for the rest of the exercises on this list. Learn how to do it correctly to master more complex lunge variations.

Stand straight, put your feet together, straighten your shoulders, tighten your abs. Lift your right leg and take a big step forward. Lower your body so that your right thigh is parallel to the floor and your leg is bent at a 90° angle. Straighten up, pushing off the floor with your right heel to return to the starting position.

This exercise consists of 3 parts and combines 3 basic lunges. Just lunge forward and return to the starting position, then side lunge and return to the starting position, and then reverse lunge and return to the starting position. Repeat in reverse order.

Make lunges harder by moving forward as you perform them. This forces the muscles of the buttocks, the biceps of the thigh and the quadriceps of the leg that is in front to be tensed as much as possible. The exercise becomes similar to squats on one leg. Don't forget about correct technique execution! Maintain a straight posture and make sure that the front knee does not go further than the foot.

Although reverse lunges are easier to balance, they are still worth including in your workout, especially for beginners or those who find it difficult to maintain body balance due to pain in the knees or limited mobility in the hips. Stand up straight, put your feet together, put your hands on your hips. Take a big step back with your left foot, placing it on the ball of your foot. Lower your body down so that your right leg is bent at a 90° angle. Do the opposite movement to return to the starting position. Repeat the exercises for the other leg.

Reverse lunges with forward leg lift

Looking for a full body workout? Look no more! Perform reverse lunges, but instead of placing hind leg back to the floor, lift it up so that you can touch the toe of the foot with the opposite hand. Return to the starting position and repeat the exercise for the other leg.

Side lunges not only strengthen the muscles of the lower body, but also improve flexibility. Stand up straight, feet hip-width apart. Tighten your core muscles and take a big step into right side. Bend the right leg at the knee (make sure that the knee does not protrude forward of the toe of the foot) and take the hip back, while keeping the left leg straight. Both feet should be in full contact with the floor. Return to the starting position and repeat the exercise for the other leg.

Do a normal side lunge with your right leg. Without rounding your back, touch the toe of your right foot with your left hand. Return to the starting position and repeat the exercise with the other leg.

Lunges with curtsy

Stand up straight, feet hip-width apart. Take a big step back with your right foot, bringing it behind your left foot. Bend your legs and lower your body down so that your front leg is bent at a 90° angle. Return to the starting position and repeat the exercise with the other leg.

Side lunges combined with curtsy lunges are a powerful combo! Combine these two amazing exercises and follow the technique of each to make one super effective exercise out of them.

Leg raise lunges

Back lunges are a great way to strengthen your lower body muscles. Take a normal forward lunge with your right foot. As you straighten your right leg, shift your body weight forward. Raise the straightened left leg back to a level parallel to the floor. Return to the starting position and repeat the exercise with the other leg.

Rocking lunges

Grasp the edges of the towel, pull it up and raise your arms above your head. Lunge forward with your right foot. Rhythmically raise and lower the body with a range of motion of about 3 cm. Return to the starting position and do the exercises for the left leg.

Lunges back and forth

Perform a reverse lunge with your right leg. Push off with your right foot off the floor, and instead of returning to a standing position, immediately take a big step forward with your right foot in a normal forward lunge.

Lunges "lumberjack"

lunges "Lumberjack"

Turn regular lunges into super-intense exercises by engaging your upper body muscles. Get into a standard lunge starting position. Take dumbbells in your hands and lift them over your left shoulder, close to your ear. As you lunge forward with your right leg, lower the dumbbells down diagonally so that they are next to your right thigh. Return to the starting position and repeat the exercises on the other side of the body.

Lunges with lifting dumbbells for biceps

Work your upper and lower body at the same time with this exercise. Grab the dumbbells and lunge forward with your right leg. When the leg is bent at an angle of 90 °, raise the dumbbells to the biceps, and then lower them back. Return to starting position and repeat for the other side.

Lunges in motion with dumbbells

Complicate your workout by performing regular lunges while moving with dumbbells in your hands. You can also do this exercise with the bar by placing it on your shoulders.

lunges in motion with a twist of the torso

Lunges in motion with torso twist

Take a medicine ball and hold it in front of your stomach. Take a big step forward with your right foot and lower yourself into a lunge position, then twist your torso to the left. Return your torso to a straight position, straighten your legs and make the next lunge with your left foot. Turn your body to the right. Continue the exercise, alternating sides.

Reverse lunges with dumbbells

Perform the reverse lunges described above, but only while holding dumbbells.

Reverse lunge with dumbbell press

In addition to the lower body, this exercise develops the muscles of the shoulders. Take the starting position for reverse lunges, but at the same time hold the dumbbells at a level a few centimeters higher than shoulder height. The palms are facing forward. Take a step back with your left foot, but instead of returning the leg to its original position, lift it in front of you to the waist. When you do, lift the dumbbells up over your head. Return to the starting position and repeat the exercise for the other leg.

side lunges with dumbbells

Side lunges with dumbbells

Do you want to complicate the usual side lunges? Take dumbbells! Hold the dumbbells in your hands and perform the exercise, keeping your back straight and tilting your torso so that the dumbbells are at the level of the lower leg.

side lunges + curtsy lunges + dumbbell press

Side lunges + curtsy lunges + dumbbell press

Take a dumbbell in your right hand. As you lunge to the left, tilt your torso forward (squaring your shoulders and not rounding your back) until the dumbbells are a few inches off the floor. Returning to a standing position and curtsying with your left foot, raise the dumbbell over your head.

Lunges with side leg raises

This is a complicated form of side lunges. Take dumbbells in your hands, palms should be facing each other. Performing a side lunge with your left leg, tilt your torso slightly forward so that the dumbbells are approximately at knee level. While straightening your left leg, lift your right leg off the floor and lift it to the side until it is almost parallel to the floor. Lower your right leg to the starting position. Repeat the exercises for the other leg.

lunges forward with the transfer of the medicine ball

Forward lunges with the transfer of the medicine ball

Stand up straight, put your feet together, hold the medicine ball at chest level. Take a big step forward with your left foot and lower yourself into a lunge position. Bend your torso and take the medicine ball in your right hand. Lower it under your left thigh to pass to left hand. Return to the starting position and repeat the exercise on the other side of the body.

reverse lunges on the step platform

Reverse lunges on the step platform

Stand on the step platform, put your hands on your hips. Take a step back with your left foot, lowering your body into a reverse lunge position. Extend your right leg, pushing off the platform to return to the starting position. Repeat for the other leg.

diagonal lunges with dumbbells

Diagonal lunges with dumbbells

To improve balance and strengthen your quads and hamstrings, do diagonal lunges. Take dumbbells in your hands (you can do the exercise without them), spread your legs hip-width apart. Just like when performing regular lunges, take a big step forward with your right foot, but not in a straight line, but diagonally. Bend your knees so that your front leg is bent at a 90° angle. Return to the starting position and repeat the exercise with the other leg.

Lunges with lifting dumbbells to the sides

This exercise is based on regular lunges, but it also works your shoulders. Take dumbbells in your hands, lower your arms along the body with palms inward. As you lower your body into a lunge position, spread your arms out to the sides (body position should resemble the letter "T"!), and then lower back as you return to the starting position.

reverse lunge with knee lift

Reverse lunge with knee lift

Perform a normal backward lunge, but instead of just returning to a standing position, extend your front leg to push off and lift your back leg in front of you until it is parallel to the floor. All movements are performed in an intense rhythm. Return to the starting position and repeat the exercise.

Jumping lunges

Get your heart pumping with this plyometric exercise! Get into a lunge position with your left foot. Push off the floor with both feet and jump up so that you can bring your feet together in a jump. Land in a lunge position, but with your right foot forward. Perform the exercise while continuing to alternate sides.

lying lunges

Lying down lunges

Take an emphasis lying down. Bend your right leg at the knee and place it on the floor so that the foot is next to the right palm. This is a kind of stretching lunge. Push off with both feet from the floor and in a jump rearrange your legs so that now the left foot is next to the left palm. Keep doing the exercise.

floor touch lunges

Floor touch lunges

Stand with your feet twice the width of your shoulders. Take a side lunge with your left foot while reaching your right hand to the floor in front of you. Push off with your left foot to return to the starting position, and then repeat the exercise on the other side.

diagonal lunges with jumps

Diagonal lunges with jumps

Although this exercise may look fun, the fast pace of doing it will get your heart pumping, and the exercise itself will really work the muscles of the lower body effectively. As with jumping lunges, you will alternate between your left and right foot. What is the difference? In that you will do it diagonally.

lunges with dumbbells overhead

Lunges with dumbbells overhead

This exercise works the core and shoulder muscles. Take dumbbells in your hands and raise them above your head. The palms should be facing each other. Lunge forward with your right foot, and then bring your left foot to your right. Lunge forward with your left foot and bring your right foot forward to your left. Continue alternating legs, keeping the weight above your head throughout the exercise.

jumping lunges + burpees

Jumping lunges + burpees

Lunges and burpees… Yes, you read that right! Exercise will improve metabolism, increase strength and make the whole body work. Perform a burpee, but as soon as you jump up, immediately lunge with your right foot with a jump, and then lunge with your left foot. Repeat!

According to materials:

http://greatist.com/move/lunge-variations-you-need-to-know