Breathe in through your nose when you are in the lunge position and slowly release the air through your mouth as you lift upwards. You should have expelled all the air out when you are completely standing erect. Breathe in through your nose as you return to the lunge position.
Benefits: Legs – Gluts and Quads- Reps: One Minute (Cardiomuscular™ system)
- Start by Start by placing a barbell across your upper back, use a grip slightly wider than your shoulders. At home you can use a broom or a wrist or waist weight belt.
- Stand with your feet about 8 inches apart, toes facing forward.
- Take a step forward so your right knee is bent parallel with the floor. Keeping your abs drawn in and your upper body straight.
- Do not let the left knee touch the ground.
- Squeeze your glut muscles. Return to the standing position.
- Repeat. Switch legs.
Do Not Make Jerking Moves While Performing This Exercise. Keep Your Eyes Facing Forward and Back Straight Throughout This Whole Exercise.
Possible Damage From Incorrect Lifting: lower back pain, tendon and ligament damage.
The key element here is to avoid injury at all cost. Some of the pitfalls that take place causing undue stress, as well as injury is the speed in which we release the weight and not necessarily when we make the exertion. The complete repetition must be done at the exact same speed when we are exerting to lift the weight, as when we are releasing it, to avoid velocity to put hundreds of pounds of pressure on the joints, ligaments, and tendons of that particular body part. Additionally the grip should be firm but not tight to avoid any nerve damage in the hands. Once those items are mastered the correct breathing will help muscle growth and focus and concentration will allow you to put the most effort into the particular muscle that you’re working out. Above all do not sacrifice form for weigh or repetitions… never sacrifice form.
© Copyright – Hector Sectzer
