{"id":11494,"date":"2019-08-08T15:07:19","date_gmt":"2019-08-08T15:07:19","guid":{"rendered":"http:\/\/newlife.com.cy\/?p=11494"},"modified":"2019-11-13T09:48:19","modified_gmt":"2019-11-13T09:48:19","slug":"provoles-me-altires","status":"publish","type":"post","link":"https:\/\/newlife.com.cy\/en\/provoles-me-altires\/","title":{"rendered":"Dumbbell lunge"},"content":{"rendered":"<p><\/p>\n<h2>Exercise details<\/h2>\n<ul>\n<li><strong>Target muscles:<\/strong> Gluteus Maximus, Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Rectus Femoris)<\/li>\n<li><strong>Synergists:<\/strong> Adductor Magnus, Soleus<\/li>\n<li><strong>Dynamic stabilizers<\/strong> (not highlighted): Hamstrings, Gastrocnemius<\/li>\n<li><strong>Mechanics:<\/strong> Compound<\/li>\n<li><strong>Force:<\/strong> Push<\/li>\n<\/ul>\n<h2>Starting position<\/h2>\n<ol>\n<li>Stand with feet together, holding a dumbbell in each hand, with your arms by your sides.<\/li>\n<\/ol>\n<h2>Execution<\/h2>\n<ol>\n<li>Inhale as you take a large step forward with one leg, landing on your heel first and then lowering your forefoot.<\/li>\n<li>At the same time, keeping your torso upright, lower your body until the knee of your supporting leg almost touches the floor.<\/li>\n<li>Exhale as you drive back up with your heel and step back into the starting position.<\/li>\n<li>Repeat with your opposite leg.<\/li>\n<li>Keep alternating the leg with which you lunge.<\/li>\n<\/ol>\n<h2>Comments and tips<\/h2>\n<ul>\n<li>Keep your torso upright, and your head, feet, and knees facing forward.<\/li>\n<li>Keep the dumbbells by your sides or a little behind you, which can help with balance.<\/li>\n<li>As you lower yourself into a kneeling position, do not allow your front knee to move in front of your toes.<\/li>\n<li>The larger your lunge, the more emphasis you will place on your gluteus maximus instead of your quadriceps.<\/li>\n<li>The dumbbell lunge is a very beneficial exercise that helps you to develop balance, coordination, and the unilateral (one-sided) functional strength of your lower body.<\/li>\n<li>See also the dumbbell forward-leaning lunge.<\/li>\n<\/ul>\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Exercise details Target muscles: Gluteus Maximus, Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Rectus Femoris) Synergists: Adductor Magnus, Soleus Dynamic stabilizers (not highlighted): Hamstrings, Gastrocnemius Mechanics: Compound Force: Push Starting position Stand with feet together, holding a dumbbell in each hand, with your arms by your sides. Execution Inhale as you take a large step [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":12972,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[731,743],"tags":[],"class_list":["post-11494","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-askisiologio","category-askiseis-ischion"],"_links":{"self":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/11494","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/comments?post=11494"}],"version-history":[{"count":2,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/11494\/revisions"}],"predecessor-version":[{"id":12975,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/11494\/revisions\/12975"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media\/12972"}],"wp:attachment":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media?parent=11494"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/categories?post=11494"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/tags?post=11494"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}