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Hãy viết đoạn tóm tắt về nội dung bằng tiếng việt kích thích người mua: I did 50 walking lunges every day for a week — here’s what happened to my legs

If you’ve ever followed a fitness program that included leg exercises, you’ve almost certainly performed the lunge. It’s a staple of “leg day” and an admirably adaptable one, at that. I have found it to be an extremely effective move for building leg strength, but when my editor challenged me to do 50 walking lunges every day for a week, my first thought was, “But my home isn’t that big.” Of course, I could’ve simply left my house and done the move in a park, but the weather has been terrible and no one likes being laughed at that much. A beach would have been ideal, but I live many, many miles from the coast — and no one likes being laughed at that much. So I did the move at home, back and forth and back and forth, like a sentry who’s trying to liven up his day.

 What is a walking lunge?  

The lunge in all its variations works almost every major muscle in your lower body, and the walking version throws in some cardio, too. For the basic move, you take a step forward with one leg, bend both knees you create 90-degree angles with your legs, return to start position and repeat, or change legs. It primarily targets the quadriceps and glutes, but also works the hamstrings, hip flexors, and calves. To do it properly you’ll need to call on your core muscles, too, so you maintain an upright torso. With the walking version, you’re lunging and moving forward, which is harder than it sounds and more effective than it looks.

How to do a walking lunge 

• Stand tall, with your feet shoulder-width apart. You can place your hands on your hips or let them hang by your sides. There’s a good chance you’ll need them to maintain balance at some point, by waving them frantically or touching a nearby wall.
• Engage your glutes and step forward, and slightly out (as in, not directly over your knee), with your right leg, landing heel first (this will help protect your knee).
• Maintain an upright torso as you bend your knees to create right angles with both legs. Do not allow your front knee to slide out past your toes and make sure your back knee doesn’t hit the ground.
• Drive off with your right heel and bring your left leg forward. Repeat the move with the left leg to continue. Look, you’re walking! And lunging! Aim for 20 to start and see how you feel. If you suffer from knee pain, please consult a medical professional before attempting this move, because it really puts those hard-working joints through their paces.

I did 50 (or more!) walking lunges every day for a week and here’s what I learned