Lunge exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Lunge )

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Name of exercise  Lunge
Other names of exercise Lunge
Description of exercise The lunge backward partner throw exercise is a dynamic and challenging movement that involves two people working together to improve strength, balance, and coordination. One partner stands in a lunge position with their front foot firmly planted while the other partner stands behind them. The partner in front then leans back and uses their leg muscles to push themselves forward while the partner behind catches and gently throws them back. This exercise requires communication and trust between partners, as well as proper form and technique to prevent injury. It targets the lower body muscles, including the glutes, hamstrings, and quadriceps, while also engaging the core and upper body for stability. It can be modified to fit different fitness levels and can be a fun and effective addition to any workout routine.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Stand with right heel in front of left arch with upper body turned slightly to right as shown.
  • Hold weights in hands at sides, palms inward and elbows straight.
  • Inhale and step out to right diagonally, while raising arms up to eye level, moving palms downward, leaning trunk forward, but keeping spine straight.
  • Exhale and return to start position.
  • Repeat.
  • Repeat series on other side.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Hip, Knee, Shoulder
    Type of Muscles Abdominal, Back, Gluteal, Deltoid, Quadriceps, Hamstring
    Category of Exercise __
    Type of Exercise Resisted, Pilates
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved coordination
  • Increased strength in legs
  • Better balance
  • Enhanced core stability
  • Improved agility
  • Increased power
  • Improved reaction time
  • Strengthened glutes
  • Improved hip mobility
  • Enhanced cardiovascular endurance

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Lunge backward partner throw exercise should be avoided in certain situations to prevent injury or discomfort. Firstly, if either partner has a history of back or knee injuries, this exercise may put too much strain on these areas and should be avoided. Additionally, if either partner is pregnant, it is not recommended to perform this exercise due to the risk of falling or losing balance. It is also important to avoid this exercise if there is not enough space to safely perform the movement, as it involves a backward lunge and throwing motion. Lastly, if either partner is not comfortable with the exercise or feels any pain or discomfort while performing it, they should stop and find an alternative exercise.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before attempting the exercise
  • Ensure proper form and technique
  • Use a suitable weight for both partners
  • Communicate clearly with your partner
  • Keep your core engaged to maintain balance
  • Use a safe and open space to perform the exercise
  • Avoid jerky or sudden movements
  • Keep your back straight and avoid arching
  • Use a spotter if needed
  • Listen to your body and stop if you feel any pain or discomfort.

    • Helpful in Diseases

  • Knee pain
  • Back pain
  • Arthritis
  • Osteoporosis
  • Muscular dystrophy
  • Fibromyalgia
  • Parkinson’s disease
  • Multiple sclerosis
  • Cerebral palsy
  • Spinal cord injury

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    Frequently asked questions

     

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