How do lunges safe for knees
Sport And Fitness / / December 19, 2019
Familiar attacks do not provide the required load on the hips and do not spare the knee joint. Learn how to change his technique to remedy these shortcomings exercise and get all the benefits of its implementation.
We've learned that at the time of attacks to keep the back straight and facing forward knee bent at an angle of 90 degrees and does not take away his sock. It turns out, it is not the only version of this exercise.
Alex Zimmerman (Alex Zimmerman), director of the Tier training program X from EquinoxIf, during the attacks you keep your back perpendicular to the floor, it creates a lot of stress in the knee joint and the lost potential to stretch and strengthen the hip joint.
This means that the muscles of the hips and lower back get less load, while the muscles near the knee joint do all the work. Therefore, if you want to pump buttocks and hamstring muscles, you need to slightly tilt the body forward. Knee-standing front leg into a lunge is over the toe. The angle between the tibia and the femur of the direct becomes sharp (but not too much), while the torso bends forward.
If you are using a dumbbell, lower and fold arms and hold hands standing between the front leg and the rear of the knee. So you evenly distribute the power between the knee and hip.
Such an arrangement helps attacks how to load the thighs and buttocks and relieve the load on the knee joint.
Alex ZimmermanThe further joint located on the dumbbell, the greater the torque.
If you are doing regular lunges and your hands with dumbbells omitted along the body, according to the biomechanics of the knee movement is loaded more. If you tilt your body forward, and will hold the dumbbells at the same level with the knee facing the back foot, the main burden will go to the hips.
A small load on the knee joint is useful: it allows you to strengthen the muscles that stabilize it. But conscious angle adjustment will help you better to pump the lower part of the body and reduce the risk of injury.