Better than squats? Why is the most important way of movement in middle age?

Many people know what lunges are, and although the action may seem simple, it is actually challenging, especially when you still have to move forward. In fact, walking lunge is a comprehensive and healthy exercise, especially when you are older.

experts point out that the lunge surrounds strength, balance, flexibility and stability, all of which can be accomplished in one action. Whether you are trying to improve your performance, prevent injuries, or simply to be more flexible in your daily life, walking on the lunge is a very good exercise.

In addition, walking on the lunge also allows you to quickly move most of your body, because all the muscles in the lower body need strength and also need to use core strength to maintain your posture. Even better, it is a sports that doesn't require pre-installing fitness skills, or even a gym.

What muscles do lunges use?

The front lunge can strengthen your:

. Four-headed muscles (anten thigh muscles)

. The back muscles of the legs (the posterior thigh muscles)

. Glute muscles

. Spinal muscles (lower back muscles)

. Inner-additive muscles (muscles on the inner side of the thigh)

experts point out that when you do a lunge correctly, you should feel the pressure of these muscles, but you should not feel the pain associated with it. Additionally, you may feel inappropriate on both sides of your spine because your lower back is trying to keep your upper body upright, but you should not feel pain in the middle of your back.

How to do a lunge walking?

To put it simply, a lunge walking is when you step forward over and over again, and with each step you have to rebalance and re-adjust yourself. Here are the things to note about how to do these operations:

1. Check the position of the double foot

to make sure the double foot is directly under the hips, and then as you step forward, imagine your double foot staying on the two separate irons. The most common mistake is that you walk like you are walking on a steel wire, which will make your balance out of control.

2. Selecting the step

The amplitude of the step will determine which muscles will bear more burden. The longer you step, the more you feel like a movement to your hips, and the shorter you are, the more you can stretch your thigh muscles.

3. Control the back knee

Your back knee should be as close to the ground as you can move within a larger range of activities. However, controlling the back knee also means you won't crash your knee into the ground.

4. Make sure that the toes are correct

When you start doing these actions, your knees tend to bend inward, resulting in undesirable posture. It is important to push the big toe and little toe of the foot to the ground, otherwise your knees will collapse to one side.

5. Master the rhythm

The speed of this action is usually quite stable, such as maintaining one to two seconds while the step is forward, then spend one to two seconds to lower your back knee and then exploding from the ground.

6. Starting from

backward lunge is very suitable for beginners. Put your hands on your hips, straighten your back, spread your feet to the same width as your hips, then step back, put your knees on the ground, and get up again.

7. Increase weight

As age increases, the human body begins to lose muscle mass, so it becomes very important to strengthen strength. If you can complete the regressive lunge and forward lunge, hold the horn on your side and be careful not to swell when moving.

8. Adjustment number

For beginners, you can consider doing 12 to 15 times for each leg, then changing the other leg into one set, and making two to three sets at a time. If there is an increase in burden, reduce the number of times to 6 to 10 times.

Which is more effective, squat or lunge walking?

Experts say that if your goal is to strength, it is recommended to choose a squat. If balance, flexibility and core strength are the priority, lunge walking will be a better option. But the ideal way is probably to practice both.