Beautiful, firm, toned ass. Lunges with a barbell on the shoulders.

Part No. 3

This exercise, for all its apparent simplicity and simplicity, covers a wide variety of auxiliary muscles involved in coordination And stabilization our corps. This includes pelvic muscles, And back muscles, And straight, oblique abdominal muscles press, and many other groups. Including, what is most important for us, this exercise is excellent stretching hamstrings, as well as the ones we need so much gluteal muscles.

Lunges with weights are extremely useful and effective. At the initial stage and with the correct technique, just one workout per week is enough. When using serious weights, your buttocks, as well as your hamstrings, will be very sore for at least three days after the workout, creating discomfort, including the inability to sit comfortably on anything. But don’t be afraid, you can really experience such sensations only with significantly larger weights in this exercise.

Lunges can be done in several ways:

1. With dumbbells in your hands is the easiest option.
2. With a bar on the shoulders (similar to squats), the execution is much more difficult, since it is necessary to maintain a vertical position of the body and maintain balance. But for these purposes, a larger number of muscle fibers will be involved and, as a result, a more noticeable and tangible effect from the exercise.

For this reason, from the position the greatest efficiency, we recommend doing lunges with a barbell on your shoulders, even without weight with a bare bar... If this is still difficult for you, try doing this exercise with dumbbells. But in the future, still strive to replace the dumbbells with a barbell as soon as possible. You will appreciate the difference immediately, how much heavier the load will become, and, along with it, the benefits for training.