{"id":12567,"date":"2019-11-08T16:12:52","date_gmt":"2019-11-08T16:12:52","guid":{"rendered":"http:\/\/newlife.com.cy\/?p=12567"},"modified":"2019-12-08T13:07:23","modified_gmt":"2019-12-08T13:07:23","slug":"provoles-me-mpara","status":"publish","type":"post","link":"https:\/\/newlife.com.cy\/en\/provoles-me-mpara\/","title":{"rendered":"Barbell lunge"},"content":{"rendered":"<p><\/p>\n<h2>Exercise details<\/h2>\n<ul>\n<li><strong>Target muscles:<\/strong> Quadriceps (Vastus Lateralis, Vastus Intermedius, Vastus Medialis, Rectus Femoris)<\/li>\n<li><strong>Synergists:<\/strong> Gluteus Maximus, Adductor Magnus, Soleus<\/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 holding a barbell on the back of your shoulders.<\/li>\n<\/ol>\n<h2>Execution<\/h2>\n<ol>\n<li>Exhale as you take a large step (lunge) 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>Inhale as you drive back up with your heel and step back into the starting position.<\/li>\n<li>Repeat with your other leg.<\/li>\n<\/ol>\n<h2>Comments and tips<\/h2>\n<ul>\n<li>Keep your torso upright and your head facing forward.<\/li>\n<li>Keep your feet and knees pointing forward.<\/li>\n<li>Practice without a barbell to get used to the movement. Then, practice with dumbbells, before graduating to a plateless barbell. Add plates when ready.<\/li>\n<li>The larger the lunge, the more emphasis you will place on your gluteus maximus instead of your quadriceps.<\/li>\n<li>The barbell lunge is a brilliant exercise that helps you to strengthen your lunge, which is a primal movement pattern of your body. Use the exercise to develop balance, coordination, and the unilateral (one-sided) functional strength of your legs, which is important for athletic performance and overall fitness.<\/li>\n<\/ul>\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Exercise details Target muscles: Quadriceps (Vastus Lateralis, Vastus Intermedius, Vastus Medialis, Rectus Femoris) Synergists: Gluteus Maximus, Adductor Magnus, Soleus Mechanics: Compound Force: Push Starting position Stand holding a barbell on the back of your shoulders. Execution Exhale as you take a large step (lunge) forward with one leg, landing on your heel first and then [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":13838,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[731,743],"tags":[],"class_list":["post-12567","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\/12567","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=12567"}],"version-history":[{"count":2,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/12567\/revisions"}],"predecessor-version":[{"id":13834,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/12567\/revisions\/13834"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media\/13838"}],"wp:attachment":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media?parent=12567"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/categories?post=12567"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/tags?post=12567"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}