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Precautions for lunge squatting exercise: it's good to practice lunge squatting several times a week

when exercising, we can always see that men and women are doing lunge squats. This action has a good stimulation to the hips and legs, but in order to have a good exercise effect, we must ensure that there is enough exercise each time. How many groups of lunge squat?

lunge squats

at least 3 groups.

although it is said that the movement quality is the first thing for the lunge squat to achieve good results, on the basis of ensuring the quality, it needs to meet the quantity standard. The lunge squat must be done in at least three groups at a time. If you have good physique and have a fitness foundation before, you can appropriately increase the number of groups. However, it should be determined according to your actual situation.

Precautions for lunge squatting exercise: it's good to practice lunge squatting several times a week

how many lunges do you squat in a group

a group of about 10-15.

usually, if you practice lunge squatting, each leg is in a group of 10-15, which is carried out alternately. You can rest between groups for 30 seconds to 1 minute. Of course, you can rest for about 1-2 minutes if it is weight-bearing lunge squatting.

Precautions for lunge squatting exercise: it's good to practice lunge squatting several times a week

how long does the lunge squat hold

at least 2 seconds.

generally speaking, after the standard action of lunge squat is formed, you need to maintain the posture for 2 seconds, then slowly rise and return to the initial posture, so as to effectively stimulate the muscles of hips, legs and other parts and obtain good exercise results.

Precautions for lunge squatting exercise: it's good to practice lunge squatting several times a week

how long does the lunge squat take

varies from person to person.

there are no regulations on the exercise time of lunge squat each time, which can be determined according to their actual situation. The important thing is to complete it according to quality and quantity. However, generally, people with fitness foundation may only take 5-10 minutes to complete three groups of lunge squats.

Precautions for lunge squatting exercise: it's good to practice lunge squatting several times a week

lunge squat several times a week

3-5 times.

generally speaking, if you want to have training effect, you'd better practice lunge squat every day. However, because exercise every day may cause sports injury, it is recommended to practice every other day, which can not only stimulate the muscles from time to time, but also give the body recovery time, so it's better to practice 3-5 times a week.

Precautions for lunge squatting exercise: it's good to practice lunge squatting several times a week

precautions for lunge squat exercise

1. As a multi joint comprehensive action, lunge squat uses more relevant muscle groups. It is recommended to do it at the beginning of hip and leg training.

2. At the bottom of lunge squat, don't let your knees go over your toes! Keep the thigh at 90 ° to the lower leg and the lower leg at 90 ° to the ground. We should know that when the knee exceeds the toe, the pressure on the knee joint (ligament, articular cartilage, meniscus, etc.) will be significantly greater, which is more likely to cause knee injury.

3. Lunge squatting must be carried out on a solid and flat ground. Don't do this on the fitness mat, otherwise you may lose your center of gravity.

Precautions for lunge squatting exercise: it's good to practice lunge squatting several times a week

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