First, strengthen balance. Because the lunge is unilateral, it can effectively train the balance of the body like other unilateral exercises, close to daily activities and help prevent injuries.

Second, avoid the lunge of the spine "lunge" is generally to raise dumbbells with both hands against the sides of the body, unlike other fitness actions that will exert pressure on the upper body spine, so "lunge" will be more suitable for beginners without physical foundation. Although we shouldn't completely avoid the compression of the spine, because it can't make the muscles related to the spine strong, for people who have just started fitness or been injured, we should put safety first and occasionally decompress the spine to help them recover and avoid overwork.

Third, the correct "lunge" to strengthen the core muscles should be to keep the upper body upright, and the muscles of the whole person should be tightened accordingly, which will help to enhance the core stability of the core muscles and better prepare for heavy fitness training. Fourth, improve the use of hip muscles. Some bodybuilders can't effectively exercise hip muscles to highlight thigh muscle lines, which may be because hip flexors are over-tightened. Correct lunge can balance this over-tightened state, thus improving the use of hip muscles. The main point of action starts with the body standing upright, and one leg retreats, so that the motionless leg becomes the front leg in lunge; Keep your body straight, hold your head high, and your front legs, hips, knees and ankles are at 90 degrees. The toes of your knees and hind legs should point to the ground. How many lunges do you do every day? Any action needs to be gradual. Please increase the amount of exercise gradually. Generally speaking, 100 lunges can be completed at one time. You won't sweat a lot after training, and you may be a little out of breath at most. Stick to it, even the stairwell that few people patronize can become your private gym!

Without any machine, you can exercise the muscles of the buttocks and legs, make them muscular and strong, reduce the fat of the legs and buttocks, modify the muscle lines and shape the perfect leg shape.

Exercise core muscle groups to improve people's balance and stability.

Need less space, you can practice at any time. The key to practicing lunge is persistence. Beginners can do 2~3 groups every day, 20~30 in each group, and gradually increase to 100 in each group to achieve the expected effect.