There are exercises that are worth doing for both men and women. Performing such exercises in different ways, you can both build up muscles and give them a better shape, relief.
Today we will analyze the perfect exercise for training the legs - lunges back with dumbbells. Thanks to him, you can give your legs a better shape and hone the relief.
What muscle groups are involved?
Of course, in terms of the number of muscles involved in the exercise, it is difficult for other techniques to compare with squats, and this can only be done by means of a deadweight.
But, oddly enough, the exercise "lunge back withdumbbells "includes a large number of core muscles as well as stabilization ones. Quadriceps work first. Yes, if you want to have prominent legs in the front, then without attacks you will have a hard time doing it.
Кроме квадрицепсов отлично работают ягодичные muscle. This happens at the moment when you get up from the squat. Thanks to the sighting load, which falls on this part of the body, lunge back is one of the most favorite exercises among women, because you can quite quickly bring the buttocks in order.
Slightly less loaded lateral thigh muscles, as well as calf muscles. Indirectly involved in the work of the press, back, stabilizers and others.
Как видно, выпад назад задействует почти все the main muscles of the legs, and also includes the abdominal region and other muscles responsible for creating a strong muscle frame. All this makes the exercise effective for working legs.
Getting started to do right
The answer to the question of how to do lunges back, we will analyze the following points:
- selection of a suitable load;
- correct movement.
So, as for the suitable load,it is necessary to understand that a person is no match for an ant. This means that a weight that exceeds your own will not be suitable for lunges. For reference: even the most avid bodybuilders, performing this exercise, do not use a weight of more than 40-50 kg.
Lunges is an additional exercise.
Lunges do not belong to the basic exercises, but are equivalent to additional ones.
The main task is not to sit on oneleg with maximum weight, but to work out and use absolutely all the muscle fibers on the legs, which were not fully developed after the first exercises.
Quite a difficult exercise are the attacks.backwards The photos given in the article confirm this. If the weight is large, then you will not be able to stand on your feet with confidence, and this can lead to back bending or unnecessary movements in the knees.
How to do the exercise?
Take the barbell or dumbbells from the racks, putting them downon trapezius muscles in such a way that the projectile does not cause you discomfort during the execution of the attacks. Although some complicate their task by raising their arms with the burdens up.
Get comfortable, put your feet shoulder-width apart.Now, with your left foot, take a step back, while not carrying the whole body weight on your back leg - you should leave it on your front leg, performing lunges back. The photos that you see clearly show that at the peak of the peak amplitude does not fall completely on the floor.
If you lower your back knee onthe floor, you can injure your knee joint. It should be slightly not bring the knee to the floor, about 5-10 centimeters. In this case, you will reduce the risk of injury, and the muscles will be constantly in tension.
After crouching, transfer the weight to the front leg as much as possible (you will feel the strong tension of the quadriceps) and begin to stand, returning to the standing position.
Ideal way to lunge backwards
The ideal implementation can be called this, withwhere the position of the legs at the lowest point is the following: the back leg is bent at an angle of 90 degrees, the lower leg is close to parallel to the floor; The front leg is also bent at the knee joint by 90 degrees, but the lower part of the leg (from the knee to the mortar) must be perpendicular to the surface on which it stands.
Выполняя упражнение таким образом, вы увидите, that the knee of the foot, which is located behind, when you are crouched, will be located behind the heel of the front foot at a short distance. It is believed that only in this case, the lunge is performed correctly, and the load falls on the necessary muscles, without creating excessive pressure on the joints.
If you will feel some discomfort inknees, then use the knee pads, which can be bought in a sports store, and in the usual pharmacy. Of course, specialized equipment for athletes is better, because it is designed for such loads. But if there is no financial opportunity, then purchase at least a pharmacy option.
How many approaches and repetitions do you need?
It all depends on what kind of exercise this is in the account, what the training is aimed at and what goals you are trying to achieve.
If you have not set yourself the task of training the relief, then carry out 3-4 approaches 10-12 times on each leg.
For drying and working on the relief, it is worthwhile to approach the exercise a little differently. Try to perform 4-5 sets of 15-20 times on each side.
You can do the following:Take a working weight with which you can do lunges 15 times. Do about 12 times, then reduce weight by 20 percent and do another 5 reps. Then remove pancakes by another 20% and sit down 5 more times.
Thus, you can increase blood flow to the leg muscles: it will take away all the harmful ones and leave many nutrients that the cells need for recovery and development.
When is it better to lunge back?
This exercise is best done after heavysquats or benches when the legs are already slightly shaking. This will turn off all unnecessary and use only the necessary muscle groups. Some athletes prefer to do forward and backward attacks at the very end of the workout.
This is also correct, because in this way, usingsmall weight, you can properly fix the result and fully download the muscles of the legs, so that, literally, “crawl out of the gym”. Believe me, the next morning you will not be able to walk normally, since this implementation allows you to include all the muscle fibers in your legs, which in previous exercises just slept.
Having read our article on how to do lungesback, you can now safely go to the gym and, under the supervision of a trainer, try to perform this exercise. Do not forget: to rush to do lunges with a barbell or dumbbells weighing 50 kg is not necessary. Always increase the load gradually.
