Nowadays, many people like to run to lose weight and make themselves thin. Then for people who love to run, in the time of certain exercises, lunge step this action is very important, this action is more like running compared to the deep squat, so this is also a special way of training.

When performing the lunge, you have to put the weight of your body on your core muscles to avoid the body losing balance and swaying from side to side. This action not only helps to regulate the balance of your body, but also improves the coordination of your body and allows you to better exercise all parts of your body muscles.

If your legs and hips are more developed, the knees will be less injured, because the process of running, the chances of knee injury is the greatest, the body's muscles are developed, the chances of injury are naturally much smaller.

The lunge is an asymmetrical movement, in the time of this action it needs to cross the legs to be able to, more effective than the squat, do not believe friends can be a look, lunge can make your balance enhanced, the body's flexibility will also become stronger.

There is also a benefit is that this action without any fitness equipment, what site can be practiced, very convenient, if you want to improve their words, in addition to running training, but also to carry out appropriate strength training.

And the lunge has a variety of variations, and will not make you feel boring, not like most of the movements have been repeating the cycle of repetition, this action is always changing. The following movements are all extensions of the lunge, you can practice at home when you have nothing to do, and practice at home without equipment.

1、straddle lunge

This action mainly serves to exercise the hips and hips, in addition to the inner thighs can also be a good exercise. How to carry out this action? First of all, feet together, and then hands on both sides of their hips, people should stand well.

One leg is bent forward, and then lunge, the hip joint should pay attention to the movement to master, the bent leg has been in parallel with the ground state. Then rely on the power of the front leg to push the body upward, wait until the body function recovery, and then switch to the other side to carry out this action.

2, slant back lunge

This action and straddle lunge exercise place is the same, but its benefit is that it can also increase the degree of hip rotation, the body stands straight feet together, and then hands are also natural to both sides of the hip, the right leg to the left position and then take a big step, knee bending squat, the front side of the thigh and the ground in a parallel state, back to the original position and then switch to the other side, so repeatedly.

3, lunge walking

The advantage of lunge walking is not only to activate the core of the body, but also to stretch the hip joint. Hands naturally to the sides of the body, and then the right leg to take a step forward, the left knee on the ground, the back should be in a straight state, the knee bent when the hips should be down, so that the right leg pushed up, the left leg pushed forward, both sides of the exchange to practice, the effect is very good.

Overall, the lunge is one of the most practical running training methods, although it does not seem to be a very important action, but it is the most practical. If you can use your free time to practice diligently, the effect will definitely make you unexpected.

No matter what training you have to pay attention to step by step, lunge is also the same, at the beginning it is best to do some, in the range of their own strength can be, let bear a certain degree of difficulty, and then increase the difficulty.

When you increase to 100 lunge steps, although the body will not sweat a lot, but the feeling of breathlessness will still be there. If you are a running enthusiast, you may want to practice this lunge when you have nothing to do, the effect will definitely make you unexpected.