With the approach of summer, many decide to take up their bodies in order to look dignified in the beach season and attract only admiring glances of the opposite sex. Of course, just going to the gym and starting to drag weights or useless the simulator is not enough; in building your body without harm to the body, it is important to adhere to the correct technique of each exercise. Today it will be described in detail how to correctly do lunges with dumbbells, since they are included in almost every training program and help to make the buttocks more prominent and fit, which every girl strives for.
The benefits of exercise
Lunges are a basic exercise, so they are used for weight loss and for gaining mass. The difference in the result depends only on the number of calories consumed, the number of approaches and the weight taken during exercise.
If the main goal is to lose weight and draw a relief, then you need to consume 15% less calories per day than it takes for the same time. Also, attacks with dumbbells should be done at least 20 times in each repetition, and the exercise should be performed at a fast pace and with a small weight.
If the goal is to gain mass and draw muscle, then the exercise should be done with a maximum weight and only 8-12 repetitions in each approach. Also, it is necessary to consume 15% more calories per day than is expended.
It is very important to start doing lunges with dumbbells with low weight and at a slow pace, regardless of the goal, in order to first learn the correct technique and not provoke further injuries.
Due to the peculiarities of lunges, their benefit also lies in improving coordination, motor skills and the entire work of the vestibular apparatus.
Muscle involved
Correct lunges with dumbbells involve a group of muscles when performing. The main ones, which are emphasized, are the gluteus maximus muscle and quadriceps. In addition, the hips biceps, abs, middle gluteus, calf muscles, muscles of the arms and shoulders, as well as back straighteners are used during the exercise. All this is achieved due to the need to constantly monitor the position of your body during work. Static load helps to cope with balance and learn how to better control your own body.
In addition, you can independently control the muscles worked out by exercise. So, the technique of doing lunges with dumbbells provides several options for various purposes. To emphasize the gluteal muscle, which is more relevant for the fairer sex, it is necessary to keep the supporting leg at a right angle. The result of the work also depends on the chosen step width, but more on that later. The main thing is not to put your legs too wide or too narrow during execution. In the first case, it will be inconvenient to lunge and return to the starting position of the FE, and in the second, the main load will simply go to the front surface of the thighs, and the buttocks will not receive the necessary study.
Contraindications to exercise
Despite the benefit of lunges with dumbbells for girls, the technique of their implementation is associated with certain subtleties that have contraindications. So, during attacks, a large load is concentrated on the knee joints, even more than with squats, because the legs are activated in turn. Therefore, if the knee ligaments or joints are weak or have recently suffered an injury, then such an exercise will be contraindicated.
Also, you canβt make lunges in the presence of varicose veins in the legs, intervertebral hernia, lower back pain, osteochondrosis, hypertension, scoliosis and protrusions, since back muscles are also involved during work.
Expert Advice
At first glance, it seems that doing lunges with dumbbells is simple, but only for a beginner. At the same time, experienced bodybuilders have long noticed that almost everyone in the initial stages of training makes the same mistakes. So that they do not repeat themselves among readers, they should familiarize themselves with the following list.
- Before starting the main training, it is necessary to warm up the body in order to improve blood circulation and the release of joint lubrication - this will prevent injuries.
- You can not eat immediately before training, the last meal should be carried out 1-2 hours before the start.
- It is important to breathe correctly, this will facilitate the execution and eliminate the risk of injury. Inhale - rise, exhale - lunge.
- During training, you must drink water, this helps to eliminate toxins from the body.
- To hone the technique, it is first recommended to perform the exercise slowly and without weight, feeling the work of each muscle.
- Weight needs to be increased gradually.
- For better coordination, the gaze should always be directed straight, and the weight transferred to the front leg.
- The back should be flat, without tilt.
- The knee of the hind leg should not fall to the floor.
- A long rest will not give the results of the training, so between the approaches do not stand idle for more than 2 minutes.
- The angle of bending of the legs should be straight, and the steps should be wide enough to reduce the load on the knee joint.
- If it is difficult to maintain balance, you should stand near the support and stick with one hand.
- Also, if you feel discomfort or pain, you need to finish the exercise to avoid injuries.
General recommendations
Before doing lunges with dumbbells, you need to warm up well. To do this, allocate 10 minutes for cardio loading and the same amount for warming up the joints. As the first, you can use running, jumping rope or cycling. Joint warm-up is carried out by rotational movements of the knees, ankle, hips and so on. To calm the muscles at the end of the workout, slow down the pulse and soften the post-workout syndrome, it is recommended to stretch.
Lungs with dumbbells will give maximum benefit if you perform them after squats or leg presses. You can put this exercise second or third in your program.
You should also concentrate well on the muscles involved, slowly descend and rise quickly, but without jerking.
The knee of the supporting leg should not extend beyond the toe and be directed towards it. To better maintain balance, you should constantly keep your back and abdominal tension. For a strong grip of dumbbells, the muscles of the hands are constantly tensed.
Start training with lunges should be with 3-4 approaches, a maximum of 15 repetitions in each. To begin with, it is better to do the exercise without any weight, and then gradually increase it. For men, the maximum is 2 dumbbells of 10 kg, and for women - 5 kg each.
It is important to remember that the narrower the step, the more load goes to the quadriceps, and not to the buttocks.
Classic execution
Starting position - the back is straight, the chest is straightened, the legs are the width of the pelvis, the arms along the body are even with or without dumbbells.
On inspiration, you need to take a wide step forward and lower to bend your legs at an angle of 90 degrees. At the lower point, it is recommended to linger for a while, and then rise, leaning only on the heel of the front leg. In the same way, the desired number of repetitions with one foot is performed first, then with the other, followed by a short rest and a second approach.
Alternating lunges
Such attacks with dumbbells for girls who want to lose weight are best suited. The fact is that changing the legs is necessary after each repetition, and this takes a lot of calories. The execution technique itself is similar to the previous one. As soon as the right number of repetitions is done on both legs, you can take a break and start the next approach.
Static lunges
This exercise is great for the stronger sex, who want to gain weight in the buttocks and quadriceps. The execution technique is based on the same starting position, only returning to it is allowed after performing a given number of repetitions. That is, stepping forward and leaning on the front foot, the man drops down to bend his knees at a right angle. After that, he rises, but does not put his legs, but immediately begins to lower again.
Reverse exercise
Lunges back with dumbbells are performed from the same position, only the foot steps in the opposite direction. When performed, the gluteus muscle is also involved. But on quadriceps, this variation of the exercise gives a big load. Having occupied the IP, you should step back broadly and bend your knees. After that, to return to the starting position, the legs are leveled and, repelled by the supporting leg, the athlete returns to the stance.
Side lunges
It is necessary to step during their execution one by one to the right and to the left. This is done on inspiration, necessarily wide.
In this case, it is important to remember that the knee of the supporting leg should not protrude beyond her fingers, which means that the pelvis should be taken out a little back.
Complicated Options
To increase the load on the gluteal muscles, you can use the hill to support the hind leg. This embodiment is called "Bulgarian lunges." The technique is similar, except that the hind leg is constantly on the bench or ball until all repetitions are completed.
The most energy-intensive and difficult option is walking lunges. To perform it, after bending the knees, it is not necessary to return from an upright position, a second lunge with the other leg is immediately made from the semi-squat.
The right technique
After considering all possible errors, features and options for performing lunges with dumbbells for the buttocks, you should summarize all the rules of the correct technique for their implementation.
So, in the initial position, the legs should be on the width of the pelvis, and not the shoulders, while it is desirable to bend them a little at the knees. With full alignment of the legs, the joint will be heavily loaded each time, and this can lead to injuries.
Dumbbells should be held along the body and in case of a lunge lower them perpendicular to the floor. In order not to lose balance, you should always keep your back straight and look forward.
It should be lowered slowly and on a breath. When the legs take an angle of 90 degrees, it is advisable to linger for a couple of seconds, and then quickly return to the starting position. It is important not to touch the knee with the floor when deep squats, as this will relax the muscles, and for effective training, they must always be in tension.
You cannot take too long breaks between sets. This will slow the pulse, the muscles will relax, and the feeling of fatigue will come faster. The metabolism will also slow down, which means that calorie costs will not be sufficient for the effectiveness of the exercise. You can rest for no more than 2 minutes, but no less than 30 seconds, otherwise there will be no separation between the approaches.