Yesterday I talked about benchpress and the technique used for good results. Today I want to talk about 4 different lunge exercises I use in my workout routine. I hold 12lbs. dumbbells in either hand while performing all my lunge exercises. Bodyweight is probably what you want to use until you learn to control your balance with good technique.
The first lunge is forward holding the weights straight down my side. I alternate stepping forward, keeping my back perpendicular to the ground letting my knee almost touch the ground with my trail leg. (see picture above) I alternate stepping forward with each leg until I have done 15 with each. Again I want to do three (3) sets of each and I rotate between other exercises before coming back to the forward lunge.
The second lunge is the backward lunge. It works just the opposite of the forward lunge with the individual stepping back trying to keep the back perpendicular and the knee almost touching the ground. Again 3 sets of 15 alternating legs with each step.
The third lunge is the diagnal lunge. It is almost the same as the foward lunge except there is a 45` pivot in the direction of the leg stepping forward. Again keep your back perpendicular and and the knee almost touching the ground. (3x15 again)
The last lunge is the pli'e. For me this has become my favorite as it bothers my knees the least while working out. Feet should be touching each other as you begin with a step back and opposite 45` while keeping your back upright as much as posible. (3x15 again)
These exercises have been the best rehabilitation for my knees, as they work all the small muscles around the knee. The small muscles help to secure my knee resulting in less stress while during physical activity. The cardio machines and lunges have been my point of emphasis during my introduction to weight training.
Tomorrow, I will talk more about my upper body workouts.
"PRO"
No comments:
Post a Comment