Of the Lunge, in English Lung, is known for his skills and is valued as an effective leg exercise. You can work with them in a functional and valuable way to train your muscles in the back thigh, in your "quads" as well as in your buttocks with the power of a sledgehammer. Every single lunge is - right and intensely applied - like a shot from a cannon. The workouts can cause you sore muscles for several days. While most followers of the workout report falling pauses in the "quads", a Swedish study surprised with the result that the lunge was most beneficial for strengthening the hamstrings. Based on the research results, a 35% increase in strength is said to have set in, while the front thigh muscles (the "quads") had barely gained strength. These improvements can be attributed to the great extensibility of the back muscles, whose task is known to stretch the hips and knees with the appropriate movements. Nevertheless, it is an effective exercise that improves the size, strength and performance of all muscle groups in the legs. The lunge step makes sense for all athletes as it requires a high degree of balance and mimics various movements from countless sports. In addition, you can always appeal to new muscles by varying the angle. Is the lunge already an integral part of your athletic program? If not, you could just try a 30-day challenge. If you guide them regularly and you always go one more step per training day, you will quickly get to know the benefits of this powerful exercise, burn tons of calories, and help your legs gain incredible strength and overall aesthetics.
Regardless of which muscle group you want to work out on, you will be performing lunges for 30 days on each day of training, with no additional weights to muscle. As "failure" you can define here a break of more than 3 - 5 seconds between the individual steps. Your daily goal should be to make it farther than the day before.
Find a path in the gym that's long enough for you to walk relatively undisturbed. If there is not enough space or if you have difficulty getting the lunges right, you can do it on the treadmill as well. Here you can best control the distances. If you are at home, the path between your house entrance and the end of your street would be a practical choice. If you do not want to get "funny" looks in your neighborhood, you can go to the park or use hiking trails.
Pay attention to the following points:
- Make sure that you do at least one step more than the day before. - If you are lunging on a scheduled rest day, warm up thoroughly and dynamically first to prepare your hips, knees and ankles for the upcoming work. - Immediately after training, spend some time stretching your buttock muscles, quads, hips, and hamstrings with the help of a foam roller. - At every step you should pay attention to come up with the whole foot and always leave the front knee behind each toe. After the 30-day challenge you should not be lunging for a few days. When you start using them again, you can integrate them as one of the most important muscle building exercises first or second in your leg day. In the first few weeks you can perform the lunges with additional weights (long or short dumbbells). Then it makes sense to include other variations in your leg training. These include lunges that are performed sideways, backwards or jumping.