Lunges with Dumbbells
The dumbbell lunges are a fantastic exercise for the lower body, since it is possible to perform them without resorting to expensive equipment or even free body. They also improve balance, strength and hypertrophy, making it an inevitable exercise in our training routine. In this article we will look at how to do dumbbell lunges and everything you need to know about them.
Anatomy and Benefits
As we said, dumbbell lunges do important work on the lower body. In particular lunges train the quadriceps and, if done correctly, some of the work will also be done by the glutes, hamstrings and calves. It is an excellent exercise for those who perform activities such as running and jumping as it allows you to develop strength and speed in these movements. In the days of recovery following training, we will not be able to help but feel muscle pain in the areas just mentioned and consequently nutrition and integration will play a key role in recovering quickly and being able to return to training. We recommend this article to learn more about muscle recovery.
Correct execution
It is important to perform dumbbell lunges correctly so as to avoid unnecessary stress on the knee joints and perform the exercise in total safety:
1. Stand up with the bust straight and grab two dumbbells, placing them on the sides of the body.
2. Breathing in at this stage, take a large step forward by placing the right foot (if you decide to start with this), in front of the torso, enough to allow the body to lower towards the ground and always keeping the spine straight. A right angle must be formed between the quadriceps and the calf, being careful not to go over the foot with the knee.
3. Pushing with the foot and in particular with the heel, contract your quadriceps to release the necessary strength to allow the body to rise and return to the starting position, exhaling at this stage.
4. Do the same movement again with the other leg.
variants
As with all exercises, dumbbell lunges also have variations. You can do them without dumbbells by placing your hands on your hips, this will prevent us from overloading the knee joints, allowing us to learn the correct execution of the movement. Alternatively, for the more experienced, it is possible to use a barbell instead of dumbbells in order to allow us to use greater loads. Another variation, excellent and fun, is to perform the exercise while walking, that is, instead of returning to the starting position by pushing with the leg that supports the load, we will take the other leg to take a step forward to position itself near the leg that has just been trained and we will then go to perform a lunge with it.
In conclusion
To maximize results, it is necessary introduce this exercise into a structured training program and we will never tire of pointing out the importance of a healthy and balanced diet, flanked by targeted and quality integration. Try our Mypre to give your best during training and our whey proteins to recover better in the post workout. You can also supplement your diet with an excellent multivitamin such as Alpha Man and Omega 3, for the health of the cardiovascular system.
What are you waiting for? Run to the gym to try this exercise and its variations.
Good workout!
