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Dynamic Lunges – An Effective Exercise For Perfect Thighs And Glutes
Dynamic lunges are ideal for muscle building and fat burning. Experienced athletes love one exercise option – Walking lunges. Both exercises consume a lot of energy, as they use the largest muscle in the body – the legs and glutes. In addition, the need to maintain balance actively loads the stabilizer muscles. It’s much more difficult to do in movement than in a static pose.
Dynamic lunge benefits
You must expend more energy than you get from food to lose excess weight. It’s an axiom that requires no proof. The Dynamic lunge is a very energy-intensive exercise. Therefore, add it to your fat-burning workouts.
There is also a second condition for the successful decrease of body fat. Your body gets more energy from fat if your heart rate is 120–140 beats per minute. That’s 60–70% of your HRmax. The exact value depends on age and physical training. So, the longer you work out with such a heart rate, the more you burn excess fat. Dynamic work with lightweights allows you to “enter” this zone and stay in it longer than with heavy strength exercises. No wonder that fat-burning workouts involve a lot of reps.
https://www.youtube.com/watch?v=Pq8fNLY-rsM
In addition to the above, Walking lunges perfectly train the muscles of the hips and buttocks.
During the Dynamic lunges, you use the following muscles:
The quads, gluteus maximus, and the hamstring muscle group take maximum stress
The press and back muscles are actively involved in the process, stabilizing the body during movement
You can use the Dynamic lunges without weights or take dumbbells and a barbell. Dumbbells make it easier to keep your balance. Less stress on the spine. However, the hands get more tired. The barbell forces you to balance and puts more stress on your spine. In addition, you can use a kettlebell or dumbbell by holding it in front of your chest. In general, the choice of inventory is very wide. Therefore, choose sports equipment, which will make you feel comfortable and will create a load on the muscles.
Avoid using heavyweights for fat loss and relief workouts. The weight should be light to medium.
Dynamic lunges increase stress on the knee joints. Therefore, exercise is contraindicated for sore knees. Don’t use the Dynamic lunges if you have a spinal injury or disease. Walking lunges require a healthy back. If you have problems with the spine, it’s better to do the exercise in the Smith machine.
Exercise technique
There are many variations of lunges. “Dynamic” lunges involve not just static squatting in a lunge position, but the addition of some movements:
Step and return the leg after each rep
Alternating change of legs. The exercise scheme can be any: left-right-left-right or three times left – three times right, etc.
Walking lunges around the gym. It’s the most difficult option. Because the exercise involves the body stabilizers
Let’s consider the exercise technique using the example of Reverse lunges with alternating leg changes.
Place your feet together. If using weights, then take the sports equipment and stand straight. Lock in the natural arch in the lower back.
Do the Reverse lunges 3-4 sets of 20-25 reps.
Please note that the number of repetitions is for one leg. If your training program has 20 repetitions, this means that 20 lunges need to be done on each leg.
https://www.youtube.com/watch?v=K3vgNL2OFI8
Regular training and Dynamic lunges with balanced nutrition will give you impressive results. Muscles become elastic. Excess weight goes away. The condition of the body improves. Therefore, stock up on motivation and go ahead to conquer sports peaks!
