RUTINA WALKING LUNGES: ¡TE RETO a INTENTARLO! [ENG/ESP]
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Los Lunges son un ejercicio compuesto, es decir, que activan múltiples articulaciones y grupos musculares en un movimiento completo. Para ejecutarlos, se requiere equilibrio, coordinación y una buena postura. Cuando se repiten correctamente, los Lunges son una forma segura de fortalecer la zona inferior del cuerpo. Sin dudas es el mejor ejercicio de piernas debido a la activación de mucha variedad de músculos y articulaciones. Por esto hoy te traigo una rutina con este ejercicio que te dejará sin caminar por unos días.
Lunges are a compound exercise, meaning they activate multiple joints and muscle groups in one complete movement. To execute them, balance, coordination and good posture are required. When repeated correctly, lunges are a surefire way to strengthen your lower body. Without a doubt, it is the best leg exercise due to the activation of a wide variety of muscles and joints. For this reason, today I bring you a routine with this exercise that will leave you without walking for a few days.
Está rutina de basa en realizar una caminata en lunges en una pista circular, en la que daremos una vuelta completa a este círculo. La idea es intentar no frenarte y hacer la mayor cantidad de lunges posibles sin paras hasta completar el recorrido y llegar al punto inicial.
Specifically, lunges work the quadriceps and hamstring muscles, the glutes, and to a lesser extent, the calves. It also strengthens various joints such as the knees, hips, and ankles.
Si nos cansamos muy rápido y no podemos recorrer mucho en lunges podemos hacer 20 pasos en lunges y descansar de 30 a 50 segundos y continuar con los siguientes 20 pasos hasta completar el círculo. Podemos hacer una sola vuelta si es muy grande pero si el círculo es de muy pocos metros podemos realizas varias series con 3 min de descanso entre series.
If we get tired very quickly and cannot go far in lunges, we can do 20 steps in lunges and rest for 30 to 50 seconds and continue with the next 20 steps until completing the circle. We can do a single lap if it is very large but if the circle is very few meters we can do several sets with 3 minutes of rest between sets.
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