What is the long movement good for and how is it done?

If you ask any fitness trainer for a workout plan, they will most likely write the lunge movement in your program! Lunge movement is a very valuable and effective exercise for all athletes. Most of the bodybuilders also like it because of the many benefits and the good effectiveness of lunges training.

But let’s see what is the lunge movement? What are the benefits? And what is the correct way to move Long? In this article about vitamin, we will tell everything about this popular exercise.

What is the Longs move?

Lunge is a powerful bodybuilding exercise that can be said to be present in all bodybuilding programs. This movement allows you to strengthen almost every muscle in your lower body. If you learn and execute this movement well, it can become a valuable part of your training program.

How to do the long movement?

The movement of lunges is simple, but it needs practice so that you can master the form and technique of this exercise well. At Vitamin, we always recommend that you do lunges without dumbbells and weights at the beginning and then move on to weights.

The correct way to lunge

• Stand with one foot about a step (about half a meter, or a meter) in front of the other;
• keep your upper body straight and your shoulders relaxed, your stomach contracted and your hands on your waist;
• Bend your knees and lower your body;
• Lower the knee until it is close to the ground;
• In this case, check that the front thigh is parallel to the ground;
• Front knee directly over ankle and your weight evenly distributed between both legs;
• Now return to the starting position and repeat this exercise once more.

What is longs good for? (Benefits of long movement)

The lunge movement is a widely used exercise movement that has various benefits. If you want to know exactly what Longs is good for and what it does to the body, read this section carefully.

It is a multi-joint exercise!

The lunge movement is a multi-joint exercise. This means that when you do this exercise, several muscles and joints are involved and all of them are well strengthened.

Improves body balance!

Although lunges only seem to engage the lower body muscles, they use and strengthen your core and stabilizing muscles to maintain your balance. You need to maintain your balance well in order to successfully complete the lunges. When you include such important multi-joint exercises in your program, your balance will improve over time.

Increases flexibility!

Sitting for long periods of time (which unfortunately we all do) can shorten and tighten the hip flexor muscles over time. Fortunately, the Long Move can solve this problem. When you lunge forward, lunge back, or lunge sideways, the hip flexors are stretched and relaxed.

It is a functional exercise!

The functional nature of lunges means that in this exercise, the same daily movements as picking something up from the floor are imitated and performed, and you can have a more quality and dynamic life.

It’s easy and simple!

Although lunges is a very effective and useful exercise and is included in the program of professional athletes, it is also suitable for beginners and novice athletes! If you are a beginner, do a simple forward lunge movement without dumbbells or barbells.

Corrects muscle imbalance!

Muscle imbalance is when a certain group of muscles is stronger, weaker, looser or tighter than the muscles of the opposite group. For example, if you over train the biceps in the front of your arm, it can weaken and imbalance the triceps in the back of the arm.

Fortunately, the lunge can correct some muscle imbalances in the lower body. Lunges are a type of unilateral exercise that trains both legs separately, and you can rest assured that there will be no imbalance in the hip, buttock, quadriceps, and hamstring muscles.

What muscles are strengthened by doing lunges?

Lunges generally target and strengthen the lower body muscles. If you want to get to know each and every target muscle of the lunges movement, we must tell you that the lunges movement strengthens leg muscles, hip muscles, hamstring muscle (back of leg), and quadriceps muscle well.

But finally, the muscles of the middle body (such as the abdominal muscles) are also involved in this exercise to help you maintain balance while performing the lunge movement.

Types of long movement along with video training

There are different types of lunges movements, and below we will introduce some types of lunges along with video tutorials and explain how to do them.

Long dumbbell

Long dumbbell is one of the most famous long movements. Be careful to do it correctly.

• One leg is placed in front and one leg is placed behind the body;
• The hands should be stretched by the body;
• Move down until the knee of the back leg hits the ground and the knee of the front leg does not come out of the big toe;
• When going down, the body should be completely flat and perpendicular to the ground;
• Do not lean forward at all.

Dumbbell walking lunges

Walking Lunge is a combination of forward lunge and split squat, and you need free space in front of you to perform this movement.

• Put one leg in front of you and take a long step forward;
• pause for a second;
• Then stand up and put the other leg forward;
• Likewise, walk forward as far as your space is open and continue!

Lateral dumbbell lunge

Side Lunge is one of those lunges that most people are unaware of its benefits. But we recommend that you definitely add this exercise to your program.

• First stand and then spread your legs twice shoulder width apart;
• Now bend to the left once and sit on your knees (do lunges);
• Then stand up and perform lunges on the right knee.

Dumbbell back lunges

Reverse Lunge is one of the most useful and effective types of lunges for the lower body muscles, which affects the muscles of the hips, hamstrings and even your mind.

• Stand and step one foot back (a full step);
• Now sit slowly on the back knee, the ankle and the back knee should not be in pain, do not bend forward;
• Then get up slowly and return to the first position;
• Repeat this movement for the other leg.

Long squat with dumbbells

• To perform this long movement, do one long movement and one squat movement;
• keep your upper body straight;
• Put your right leg about 60 cm in front and lower your body while the position of the left leg is fixed;
• The distance between the legs should be the width of the shoulders, the knees should be slightly bent;
• During this exercise, your hands should remain motionless.

Long barbell

• One leg is placed in front and one leg behind the body, head and chest should be up and do not bend;
• Move down until the knee of the back leg does not touch the ground;
• When going down, the body should be completely flat and perpendicular to the ground;
• Do not lean forward in any way.

Lunge to the side with a barbell

• stand straight;
• When performing the movement, your body should be completely straight;
• After completing the exercise with the right leg, do the same movement for your left leg.

Long back barbell

• You can also do this exercise on the squat rack so that you can easily remove the barbell.
• Stand straight with your shoulders back and your chest up;
• knees should be slightly bent and maintain the natural arch of the spine;
• The distance between the legs should be equal to the width of the hips;
• While the direction of the hips does not change, the big toe of the back foot should be the first point of contact of the foot with the ground;
• Your body should be straight the entire time.

Long squat with barbell

• To perform a lunge, place the barbell at a height appropriate to your height;
• When going down, your left leg should be steady;
• While going down, focus on maintaining balance and keeping your upper body straight;
• Pay attention that the knee of the right leg should not go ahead of the big toe of the right foot;
• In the squat, open your feet shoulder-width apart and lean slightly outwards.

Long periodic steps

• Stand close to a step, take a long step back with your left foot and stand on the tip of the toe;
• In the same position, when the body is completely straight, go down and bend the front knee so that the knee of the front leg does not come out of the ankle and the knee of the back leg does not hit the ground.

Long scissors

• The hands should be stretched by the body;
• Move down until the knee of the back leg does not touch the ground and the knee of the front leg does not come out of the sixty feet;
• At the same time as jumping, change the position of the legs and change the position of the front leg with the back leg;
• After jumping by bending your knees and being in a scissor position, neutralize the pressure and impact caused by jumping.

Long cross knee high

• At the beginning of the long movement, keep your legs together;
• keep your hands by your body;
• Stand straight and look forward;
• While performing, your hands should be stretched in front of your body and stand straight.

final word

Lunges is a very useful and effective movement in bodybuilding and has many fans. This movement improves the balance and flexibility of the body and strengthens the lower body muscles. In this article, we talked about the benefits of long movement and introduced and explained its important and common types.

source: verywellfit – skinnyfit