Bow and arrow Lunges are a classic move! It is closely related to our daily life, and it is simple to operate and highly efficient in training lower limb movements.
In addition to stimulating the muscles of the lower limbs, you also need to maintain a stable and neutral spine during the movement to avoid excessive body shaking or forward and backward tilt. It also has certain benefits in exercising core strength, assisting trunk stability and movement balance.
There are many ways to perform lunge squats, the most common ones are Bulgarian lunge squats, side step squats, forward and backward step lunge squats, etc.! And today we are going to introduce you to a great lunge squat variation: the crossed lunge squat!
Different from the traditional front and back cross squat, the cross lunge squat movement trajectory is slightly different
As shown in the figure below:
< p>Use your back foot to step backwards to squat, alternating left and right like a cross trajectory!This is a very good lunge squat variation. It has a very good effect on the training of lower limbs (buttocks and legs). In lower limb training, you can try to change the following menu and add it Get in!
The following is the action process
1. Stand in a standing position, holding dumbbells in front of your chest with both hands, maintaining normal body alignment, with your feet and shoulders the same width
2. Then take a step with your right foot to the side and back.Step, the step distance is slightly wider, and you should stand firm first in a cross step.
3. After standing firm, bend your hips and knees and squat down, keeping the movement track in a straight line, keeping your upper body stable, and squat down until your knees are in contact with each other. Pause on the ground for a second, then exert force on your hips and legs at the same time, squat up, return to the starting position
Then switch to the other leg!
Note:
Start with empty hands! Once you've mastered the movements, add dumbbell weights!
The movements should be carried out slowly and orderly. For beginners, you can break up the movements, step back - stand firm - squat - pause - stand up