The key points of lunge movement! The correct way to do squat

The key points of lunge! The correct way to squat (Lunge can't create a male god figure? Male god figure training class, allowing you to easily have a male god figure)

Lunges (Lunges) It is a great exercise for lower limbs. When kneeling on the floor and still moving, it will be a good front hip extension (hip flexor group). When moving up and down, it will become an active front hip extension. When increasing weight, it will become a great unilateral muscle strength training.

Explanation of the movement from the beginning:

1. The front and back toes are facing forward (the second toe is facing forward)

2. The hip joint of the forefoot is rolled out to make the butt work (let the knees) Covers the third to fifth toes)

3. Rotate the hip joints in the back foot and let the buttocks forward and clamp (turn the pelvis to the front and extend the anterior hip muscles, the knees and the second toe of the hind foot are straight forward, and do not face inward too much)

4. Stand up the upper body, and put the abdomen in your waist without arching the waist (this can make the anterior hip muscles stretch)

5. Imagine the head extending up and down throughout the whole movement Hold your spine (this move can extend your spine, make your thoracic spine straight, and your shoulders can naturally be retracted back to the right position of the joint)

6. The downward process is straight up and down, imagine the hind legs and knees gently touch the floor

Wrong movements

What if the body is not placed in the correct position?

Then demonstrate the lunge movement of the anterior side of the hip (tight hip flexor muscle group), and the pelvis is forward tilt , the belly drops, and then the neck will be balanced in exchange for balanced center of gravity and raise the neck.

Common mistakes such as:

1. The hip flexor muscle group (especially the lumbar muscle is too tight), causing the pelvic tilt forward (figure above) to be accompanied by the arch of the waist and the hind feet to rotate outward.

2. At this time, the center of gravity of the body is in front, and the body has an automatic balance mechanism, so the balance will be balanced by raising the chin and leaning back, which will cause the cervical spine to bear pressure .

3. When this movement rises and falls, the butt cannot be clamped, and all the strength is replaced by the lower back and knees, so there will be pain, and the buttocks and lower limbs cannot be trained.

Set the movements before starting, assuming that the back foot has been rotated outward when positioning, it is very difficult to remind yourself to clamp the butt. In addition, during the process, the movements are run away, don’t force it, try to reset the movements before starting! We only hope that the brain can receive and learn the correct muscle contraction and control.

The training effect of lunges is very good, but if you want to have a perfect figure, it is not possible to just do lunges. Perfect body training tutorial teaches you how to create a perfect figure

Video teaching

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