Workout Fridays

Hi guys,

😁😁😂

Time for Workout Fridays. All onboard. We're about to set sail.

So what are "Workout Fridays" about?

Workout Fridays are here at your service for helping you guys workout but in a proper manner. Even if it takes time atleast you get the results i.e. maximum possible gains and minimum possible injuries because my focus here is Quality over Quantity.

So for this week's edition of Workout Fridays I'm just going to reiterate a post of mine here before I move forward because I think that that post is worth being included in this training series. After those posts have been covered then we move forward.

So there's just going to be a link to a previous post here for today. Enjoy 😎.

Now I know that I can't fool you guys with this so pardon me for my pathetic attempt to fool you guys. As they say fool me once shame on you, fool me twice shame on me.

So for today's episode let's explore "The Lunge" or rather lunges: What they're i.e. A brief description about them, how to perform them properly, muscle worked, benefits, variations, precautions.

So a brief description about the lunge:-

The lunge is an exemplary wellness practice for the lower body ( fitness exercise ), which helps in enhancing the flexibility of the hips and hamstrings, and the quality of the rear end, hamstrings and hip flexors.

How to perform them properly:-

This is exactly how to do them. Just make sure that while you come down your legs move outwards and sideways. Also, remember to do every rep with proper technique, proper breathing, rest (between and after your reps). Otherwise, you'll get knee injuries, pulling a hamstring, etc, etc, etc. Not needed at all. Therefore, take the required time to go for Quality instead of Quantity it's worth it.

This video helps in furthur illustration of my point here.

Muscles worked:-

Forward Lunge :-

A basic forward lunge targets muscles in the stomach area, hips and legs. It basically concentrates on the glutes in the hip and backside and the quadriceps and hamstrings in the thigh, yet additionally works muscles in the calf.The particular muscles are transverse abdominus, gluteus maximus, gluteus medius/minimus, quadriceps, hamstrings and obliques.

Raise Lunge

A back thrust/lunge works similar muscles however with more accentuation on the quadriceps. The auxiliary target region is glutes in the rump and the muscles in the front and calves in the back.

Benefits of lunges:-

There are a lot of benefits of lunges like toning of legs good for the bikini season, stronger legs for showing off, etc, etc, but here are some specific benefits of lunges:-

1).Better Balance

Lunges are one-sided workouts, implying that they train/help in developing one side of your body freely from the other.

Preparing one side of the body at any point of time tremendously enhances your body balance and coordination because of the fact that preparing each side individually helps in paying attention to the specific sides that you're training so that is why if you do the practice/exercise properly then
that is what contributes to the enhancement in body balance and co-ordination within the body.
Otherwise, you have to pay attention to the body as a whole as in the entire body and then you don't get the privilege that lunges provide you to train the body parts separately with focused attention on one part then all.

2).Better Core Stability

You can state that almost all weight lifting practices enhance your core stability (i.e. the capacity to control spinal and pelvic position, especially amid development). In any case, lunges make the vast majority of these activities seem irrelevant in such manner.

With lunges, you need to strive to keep your torso upright - without utilizing spinal expansion to make up for poor pelvic position - as you do your lunges. It's not that easy but it's not that difficult either.

3). Spinal Deloading

The lunge, particularly the dumbbell variety, deloads your spine. Activities like squats do the reverse.

Spinal stacking isn't a terrible thing all by itself. In any case, deloading is super duper awesome for giving your spine some rest and recuperation particularly in the event that you've been putting in the hard but enjoyable yards in terms of training for some time.

Apart from these better glute activation, increased hip flexor flexibility are other benefits.

Variations:-

It's very important to master the basics but it's even more important to learn, improve and grow
if you want to take your fitness to the next level because you don't want to get bored doing the same thing over and over again and again do you? Now you know the purpose of variations. Lol.😂

So here is a video containing certain variations you could try:-

Finally precautions:-

If you have back problems, runners knee, or any other problem related to your legs don't do this. Common sense but still some people try to power through the pain which later catches up. So I'd recommend resting here instead of training if your situation resonates with the first sentence of this paragraph. Maintain proper technique otherwise #injury will pay you an expensive visit in terms of money and time.

In case you run into trouble.