“Gahiko Fitness Communication Vol.3” Lunge recommendations!

“Gahiko Fitness Communication Vol.3” Lunge recommendations!

I’m Gahiko, a trainer at Bulky fitness, a personal gym in Singapore !

These days, it’s easy to get a lot of information online, but I hope that “Gahiko Fitness Tsushin” will be able to convey it in a simpler and easier-to-understand manner!

This time it’s about one of the excellent exercises in home training, lunges.

Lunge recommendations! !

Ladies and gentlemen, isn’t it about time you got used to home training?
This time, I will talk about an exercise called lunge that I would like to recommend to everyone who thought that push-ups and squats were not enough.

Lunges are one of the lower body exercises, and in some cases they are said to be more effective than squats.

I want to continue to lose weight while training , and also want to shape up my lower body! Isn’t there a lot of people who think?

I think that there are many people who do aerobic exercise such as walking and running to maintain their health. It is no exaggeration to say that lunges are more effective than walking for those who want to lose weight and get in shape.

how to lunge

There are many variations of the “lunge”, but this time we will introduce the front lunge method.

Stand straight with your legs together.
Take a big step forward from your upper body.

Place your hands on your hips and tighten your abdominal muscles to keep your core straight.

Step your leg forward and sink until your knee is bent about 90 degrees.
From there, kick back to the original position.
As soon as you return to your original standing position, step forward with your opposite foot. This movement is repeated.

Stimulation enters the quadriceps (front of the thigh) when stepping in .
In addition, when you drop your waist, the gluteus maximus (buttocks muscle) is also stimulated. It is an exercise that approaches two large muscles, the quadriceps and gluteus maximus, which are effective in tightening the lower body. Basically alternate between the legs.

Is walking bad?

So, are walking and running, which I mentioned at the beginning, not good? That’s the point.
Certainly these two exercises are representative of aerobic exercise, and they also burn fat. It is said that
walking and running for about 30 minutes is a guideline for exercise time to burn fat efficiently.
(Currently, it is said that a total of 10 minutes of exercise is effective even if the total is 30 minutes.)
This cardio burns fat for 30 minutes while exercising, but if you stop Until then.

Moreover, it is said that if you make a habit of aerobic exercise that is too long, your metabolism will drop in your daily life.
It’s a little surprising, isn’t it? . .
Furthermore, research results show that appetite increases after aerobic exercise, so it is essential to have a mental attitude to overcome the strong appetite that attacks after aerobic exercise.
Besides, it’s a little scary to walk around in the current situation, right?

What do you like about lunges?

On the other hand, lunges are an anaerobic exercise that is stronger than walking.
This allows you to give high-intensity stimulation to your muscles in a short period of time. Also, even though you only need about 10 minutes of exercise, your body will continue to maintain the increased energy metabolism for a certain amount of time after exercise ! This is called the afterburn effect, and humans tend to keep their energy metabolism high even after high-intensity training. (Please note that this effect will not be demonstrated unless you exercise enough to hold your breath.)

Lunges give you a more effective, high-intensity stimulation than aerobic exercise in a short time, and they also have a shape-up effect that makes your legs look neat.
In addition, since the buttocks are also stimulated, you can expect the effect of lifting your hips!

It saves time, and you can expect lunges that can be completed indoors, as well as a shape-up and butt-up effect.
There is no reason not to incorporate it into your home training!

How to Lunge?

Start with 3 sets of 20 repetitions (alternating left and right, 10 repetitions on each leg).
Interval is 30-40 seconds ( within 1 minute at the latest)

Let’s set the above as our first starting line.
If possible, increase the number of repetitions to 30, 40, and the number of sets to 5, 7, or 10 sets to reduce fat and shape up more effectively!
It’s a high-intensity training, so let’s do it as much as we can without overdoing it.

Can walking lose weight?

Well, by the way, the conclusion is that aerobic exercise such as walking and running can’t lose weight? There should be a lot of people who have doubts.
We answer such questions on Bulky fitness YouTube! Please check it out!

Is running too long counterproductive?

Summary of this time!

Here are the three summaries!

1. Lunges are the strongest class of lower body training that can be done indoors !
2. Lunges, which can both burn fat and shape up, are so good that there’s no reason not to include them in your home workout!
3. Lunges that can be done in a small space are perfect for home training!

“Gahiko Fitness Communication” will be distributed regularly, so please feel free to comment if you have any questions or problems about fitness!
We will also answer the questions that everyone has always wondered!

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In addition to home training with body weight and specific training menus for HIIT, we also deliver nutrition and meal advice!

We will also be streaming live from 8pm ( Singapore time) on weekdays ! (Saturdays and Sundays are distributed irregularly!) Live distribution allows you to interact with trainers in real time as if you were receiving personal training, so please join us!

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Have a good training life everyone!