最科学的压腿你知道吗.doc

最科学的压腿你知道吗.docExercises that use your body weight to strengthen your legs, arms and stomach are extremely effective. Exercises like push ups, pull ups, squats and lunges can be used as both cardiovascular and strength training if you do several sets at once. Learning how to do lunges correctly can help get your quadriceps, hamstrings, buttocks and hips into shape.
Method 1 of 3: Forward Lunges
1
Put on some athletic shoes. Cross-trainers can provide support and comfort during lunge exercises.
Do not do lunges on an exercise mat. These exercises are best done on a hard, even surface.
Set yourself up parallel to a mirror. The mirror will help you to align your body properly, so that you do not get injured.
3
Stand up straight, with your legs hip-width apart. Place your hands on your hips. Flex your abdominal muscles inward and upward.
Take a moment to relax your chin downward, stand up straighter and relax your shoulders down as far as they will go. It is essential that you keep good spinal posture throughout the duration of the lunge.
Step forward with your right foot approximately 2 or 3 feet ( to ).
The taller you are, the further you will need to step forward. Keep your back straight as your body moves forward.
5
Lift your left foot up slightly, so that the toe is in contact with the floor, but your heel is not.
6
Bend both of your knees at the same time. The aim is to make both of your knees stop at a 90 degree angle. Make sure your right knee does not go over your toe line.
Check whether you are doing this by looking in the mirror. At this point, you may need to correct your form, especially if you are trying a lunge for the first time. You may find that your right foot stepped too far forward or did not step far enough forward. Adjust and try again, if necessary.
7
Pause in this position for 1 to 5 seconds. Stopping your forward momentum will help you to put more effort into rising from the lunge.
Push off of your righ