Walking in human life has a very important role, because it is the main way to travel from the very beginning of the existence of mankind. But every year people come up with more and more ways in order to make their life easier and give up walking, which contributes to the appearance of excess weight or obesity in a person. The last frontier was the massive use of electric bicycles, boards and gyro scooters, which almost completely replaced walking for a certain category of people. This is very dangerous, when walking a person uses 90% of all the muscles of the body, thereby training them daily and preventing atrophy. To maintain the body in good shape, each person needs to do at least 10,000 steps daily. It is easy to follow, every modern smartphone is equipped with programs for counting steps that monitor your activity and can accurately calculate how many steps you have taken today. Below you will learn about the types of walking and their health benefits.Continue reading
In the past few years, in many European countries, we can observe the rapidly growing popularity of bicycles as a mode of transport. This is due to many factors: convenience, saving (money and time), health benefits, inability to harm the environment. In this article, we will examine in detail what benefits cycling work for men and women, whether there are contraindications to practicing such a sport as learning how to ride and how to choose the right bike.Continue reading
Walking is attracting more and more fans, which is not surprising, because this type of training has a lot of advantages. Firstly, it is not as traumatic as other sports, and secondly, it is suitable for almost all people and, thirdly, it improves health and gives the body the necessary vitality. Let’s find out how much useful walking can bring, consider its main pros and cons, and also find out which muscles are swinging.Continue reading
Losing weight with walking is the easiest and most affordable way. Not everyone has the time and opportunity to visit gyms. And to “carve out” a little time for walking is within the power of anyone. How many calories are burned when walking and how effective this method will be discussed in this article.Continue reading
The path to a slim figure does not begin with a subscription to a fitness club, but with small and healthy habits.
Chew the cud. In addition to fresh breath and oral hygiene, chewing gum helps to lose 11 kilocalories every 12 minutes. Trifle, but nice.Continue reading
What is Bulgarian split squat
All of you are probably familiar with the attacks. I think this is one of the favorite exercises for girls, because of the wonderful properties of forming elastic hips and buttocks. Bulgarian squat is a modification of the usual attacks and has even more wonderful properties! After all, the load is emphasized on the front foot. No wonder the English singer Sophie Ellis-Bextor loves him so much!Continue reading
What is this exercise?
This is a basic exercise for the legs. Lunges effectively pump muscles, so many women and men include them in their training programs. A variety of options allows you to focus on different muscle groups.
What muscles work?
Quadriceps, hip biceps and buttocks are the main burden. Broad attacks better pump the back of the thigh and buttocks, and narrow – the front surface of the thigh. Lateral lunges will strengthen the inner thighs.
Additionally, the press, stabilizing muscles and extensor muscles of the spine are included.
Benefit and harm
Exercise is highly effective for pumping the lower half of the body. Increased endurance, develops flexibility and coordination of movements. Also improves the work of the pelvic organs, which is useful for men and women.
However, the exercise is very stressful to the knee joints and lower back, therefore, with the wrong technique, they can easily be injured.
You can not do lunges in diseases of the knees, spine, heart and varicose veins.
The correct technique of implementation and variations exercises
Traditional forward attacks are performed as follows:
- Place the barbell on the shoulders in the trapezoid area and fix it with your hands so that the bar does not slide down.
- Keep your back straight and flex your waist a little.
- With one foot, step forward and get down to the floor, bending your knees to 90 degrees (the body is vertical, the back knee almost touches the floor).
- Powerfully exhale, straighten your knees and set your front foot level with the back.
- Similarly, repeat the lunge for the other leg.
Not necessarily every repetition to change the rack. You can first do all the repetitions on one foot, and then the same number of repetitions on the other. For mass gain, it will be even better. Constantly changing stands allows you to burn more calories.
You can hold the barbell on the chest next to the neck. In this case, the spine is less loaded, and the front of the thigh is better worked out.
To perform this option, you will need some kind of stand, a platform with a height of 10-20 cm. It will increase the amplitude of movements, and you can work out the buttocks better.
- Starting position – the hands hold the neck on the shoulders, one foot pushed forward and stands on the platform.
- When inhaling, go down, stretching the gluteal muscles.
- On the exhale, return to the original position.
Dynamic attacks well burn calories. However, it takes a lot of free space, because with each repetition you move one step further. Do not use large weights, otherwise in dynamic mode it will be difficult to maintain balance.
- Place the neck on the shoulders in the trapezoid area and fix it with your hands so that it does not slide down.
- With your right foot, step forward and drop to the floor, bending your knees to 90 degrees.
- As you exhale, straighten your knees, stand up and take a wide step with your left foot so that she is one step ahead of her right. Repeat the lunge.
- Moving your legs like that, walk around the room.
The difference from the traditional is that the attacks are done backwards. This slight difference makes the exercise safer for the knees, reducing the strain on the joints.
The technique is otherwise similar:
- Rod on the shoulders, feet shoulder-width apart, shoulder blades reduced.
- When inhaling with your left foot, step back and bend your knees to the floor.
- On the exhale, rise and hold the left foot to the right.
- Similarly, repeat the lunge for the other leg.
When performing this option, the inner and outer part of the thigh is also pumped through, but without good stretching, the exercise is difficult to perform.
- Initial position. – feet shoulder width, barbell on the shoulders.
- With one foot, step to the side and, bending it at the knees, go down to the parallel of the thigh with the floor. At the same time the pelvis stretches back.
- Then go up and repeat with the other leg.
Here, the load is focused on large muscles, but at the same time, small stabilizer muscles are not included in the work, since there is no need to keep balance. The trajectory of movement is set by the machine, and the load can be stopped in any position. All this reduces the risk of injury. I recommend this option for beginners, as well as if there are problems in the joints.
It is performed like reverse lunge:
- Set the neck on your back and hold it with your hands.
- Remove the barbell from the stops and use one foot to sub-step backwards.
- Bending your knees down to the bottom position.
- On the exhale, pushing forward with your front foot, rise up.
Workout start with a warm-up. Jump rope for 5 minutes or go for a run on the treadmill. Make 2 sets of 20-25 squats and 2 sets of 20 attacks on each other without additional weight.
Below is an example of a workout with a barbell. If you do not have it, do exercises with dumbbells, as they are analogs of the barbell.
- Squats – 3 sets of 12 repetitions.
- Wide squats in sumo style – 2 to 12.
- Lunges – 3 to 14 repetitions.
- Rising on socks – 3 to 14.
In the gym
- Squats with a barbell – 3 to 12.
- Deadlift in sumo style – 3 to 12.
- Lunges – 3 to 14 repetitions.
- Leg press in the machine – 3 to 12.
At the end of the workout, stretch. To relieve tension from the front of the thigh, bend one leg at the knee and reach with the heel to the buttock. Hold for 30 seconds, and then repeat the same for the other leg. To relieve tension from the back of the thigh and calf, sit on the floor, straighten your legs and, leaning forward, reach the feet with your hands.
Approaches and repetitions
The number of approaches varies from 3 to 5. The more approaches, the longer the body will recover after exercise.
In bodybuilding when training for weight is performed on 9-12 repetitions.
For girls and women, it is usually more important to burn those extra calories to become slim. I recommend them to do 14-18 repetitions.
For beginners, the best is 11-14 reps.
Choose your working weight so that you can complete all reps in the approach. Therefore, for 15 repetitions, it will be less than 9.
However, when you only master the exercise, take a weight with which you can perform 20-25 repetitions. This will prevent injury.
To protect your knees, you can use compression kneecaps, and to protect your lower back you can use a fixing belt.
- Carrying the front of the knee on the big toe. This causes damage to the joint.
- Peel off the heel of the forefoot.
- Wagging anterior knee left to right. Injured joint.
- Tilt your head down. This makes it difficult to keep your back straight. Look strictly forward.
- The back leg takes the main load, although it should be the other way around.