Illustrated tutorial on weight-bearing lunge exchange jumps

This action is based on the lunge With the addition of jumping, it exercises leg and hip muscles while also pursuing explosive power. It is one of the classic strength training actions for sprinters. Lunge exchange jump is a relatively difficult and difficult to master action, which requires the trainer to have a certain balance and coordination ability

Target exercise areas: Explosive strength of quadriceps and gluteus maximus< span style="color: rgb(255, 0, 0);">(Butt training plan, teach you how to build a peach butt.)

Starting position: < /strong>Hold dumbbells with both hands at your sides, step forward with your left leg in a lunge position, straighten your back, raise your head and chest, and look forward

Action essentials: Two Spread your feet forward and back into a lunge, push off the ground hard to take off, then switch your legs in the air, and land into a lunge with the other leg in front

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Note:

, The back must be kept straight, remember not to hold the chest, bend over

, The span should not be too small to avoid instability of the center of gravity. This action is about mastering the balance. It is recommended to do more balance exercises

,The muscles exercised at different spans of the legs are different. The larger the span, the more emphasis. It exercises the quadriceps, biceps femoris and gluteus maximus at the same time. The shorter the span, the more concentrated the exercise on the quadriceps. (Butt training program to give you a good-looking butt.)

, The movement should not be too fast. The key to this movement is to grasp the rhythm and use the power of muscle contraction to generate the explosive force of upward jumping.

Other similar movements:

Lunge; Backstep lunge: Sideways lunge:Step-up lunge:5-step lunge

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