Guide for Beginners (I). Stride or Lounge

All started us ever in the world of fitness and therefore, we know that you a Guide for beginners It can be of great help for those who choose to train their muscles. In HowStuffWorks, we propose to help describing the exercises most common that they can be included in a routine. This time, talk of the stride or lounge.

Execution of the stride technique

To carry out the exercise We initially place us standing with the legs slightly apart from the width of the hip and at the beginning of the movement we inspire and make a stride, i.e. to take a step forward with one leg keeping the torso as straight as possible.

Displaced forward leg must bend by his knee until the thigh is parallel to the ground and the flexed knee with leg form a 90 degree angle. The leg that moves not must be anchored with the foot to the ground but must descend towards the knee. Venting air returns to the initial position.

You can run a stride barbell placed behind of the nape of the neck or with dumbbells at the sides body, although being an exercise in autoload, i.e. where work supporting the weight of the body, can be done without extra weight at the beginning and increase the intensity to the level of training increases.

Muscles worked with the stride

The stride It is an exercise mainly to the work of the undercarriage, seeking above all legs and buttocks. Muscles of the leg thigh works primarily or quadriceps and if the stride is broader, also requested the hamstrings.

The buttock muscle most involved in the movement is the gluteus, so returning to the starting position to complete the exercise we must push with displaced leg and contract to refit them floor, buttocks.

In addition to these muscles, stride movement exercises cardiorespiratory function and optimize its performance.

Common mistakes when making strides

  • Tilt the torso to forward to move the leg. The torso should come up and get erect due to thrash, in this way the work will concentrate on the muscles of the undercarriage.
  • Hiperflexionar leg displaced and take off in advance the ground heel. These two errors may lead to injury rather than to a correct work of the leg, so remember not exceed the 90 degree angle with the forward leg and foot that holds the same be fully supported to the ground.
  • The leg that moves not touches the ground with the knee. This should not happen if it happens it is likely that we are beyond advised flexing displaced leg either, be placed in wrong position.

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