The lunge is a well-known strength training movement. At the same time, lunges are a simple and easy-to-practice movement. Of course, there are many benefits to a person who often does lunges, such as exercising muscles, enhancing leg strength, etc., but many people don’t know whether lunges can slim legs. So, do most people often practice lunges and squats to slim down their legs? Let’s take a look below!
Can lunges and squats slim legs?
Men can exercise muscles by practicing lunges (if they do it with bare hands, the muscle gain will not be obvious); women can slim down by practicing lunges. Legs, can have the effect of tightening the legs. But it doesn’t do much to reduce leg fat. If you want to reduce leg fat and make your legs look longer, you can go jogging to lose fat after doing a few sets of lunges. Massage and stretch your legs after jogging.
Do a few sets of lunges
At least 3 sets.
Although it is said that to achieve good results with lunges, the quality of movements is the first priority, but on the basis of ensuring quality, the quantity must be up to standard. You must do at least 3 groups of lunges at one time. If you have good physical fitness and previous If you have a fitness foundation, you can increase the number of groups appropriately. Of course, you still have to decide according to your actual situation.
How many lunges should be done in a group?
A group of about 10-15 people.
Usually when practicing lunges, each leg is performed in groups of 10-15, alternately. You can rest for 30 seconds to 1 minute between groups. Of course, if you are doing weight-bearing lunges, you can rest for about 1-2 minutes. Yes, but there are also a lot of things to pay attention to, and some people don’t know what the weight loss diet is like three meals a day. So, what are three meals a day for weight loss? Let’s take a look below.
Precautions for lunge squats
1. It is best to use a barbell instead of dumbbells for lunge squat exercises, otherwise the upper body will tend to lean forward.
2. Practice method: you can first fix one leg and move forward, and then switch to the other side after exhaustion, or you can alternate legs and move forward.
3. The lunge squat is different from the lunge leg press. The forward leg should be retracted after each movement. Do not fix the position of your feet and bounce up and down in place.
4. The forward distance is very important. When the opening distance is small, focus on improving the quadriceps strength, but the distance should not be too small, otherwise it will put too much pressure on the knee joint. When the opening distance is large, the strength of the hips, quadriceps femoris, and biceps femoris can be comprehensively improved, but the distance should not be too large, otherwise it will put too much pressure on the hip joint and span root.
5. While squatting, move the center of gravity forward at the same time.Stepping, standing up and shifting the center of gravity backward should also be synchronized.
6. Squat down until the knee of the back supporting leg touches the ground and then stand up, but you should not use the reaction force of the knee to stand up.
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