Tutorial on the diagram of weight-bearing lunge exchange jumping action

Tutorial on the illustration of weight-bearing lunge exchange jumping action

This action is added to the lunge. While practicing leg muscles and hip muscles, it is also pursuing explosive power. It is one of the classic movements for sprinters' strength training. Lung-hand jumping is a relatively difficult and difficult to master. It requires the trainer to have a certain balance and coordination ability

Target training area: explosive power of quadriceps and gluteus maximus (buttock training plan, teaches you how to create Peach buttocks.)

Starting position: Holding dumbbells in both hands is on the side of the body, take a lunge forward with your left leg straight, straighten your back, raise your head and chest, and look forward to the front

The key points of action: Open your feet forward and back to form a lunge, push the ground hard, and then exchange your legs in the air. The grounding is a lunge that changes into another leg in front

Precautions:

The back should be kept straight, remember not to hold your chest, bend down

, The span should not be too small to avoid unstable center of gravity. This action lies in the mastery of balance. It is recommended to do more balance exercises in daily life

The muscles exercised by different spans on both legs are different. The larger the span, the more focused it is on the quadriceps, biceps and gluteus maximus. The smaller the span, the more concentrated the quadriceps. (Hip training plan allows you to have a good-looking buttocks.)

The movement should not be too fast. The key to this action is to grasp the rhythm and use the power of muscle contraction. Generate explosive force to jump upward.

Other similar movements:

Step squat; Back-strip squat: Side-strip squat: Step-down squat: 5-strip squat

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