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25.12.2012

Reverse lunge with kick, best pre workout for women - .

Author: admin
Lift your right foot, bringing your right knee toward your chest, and then launch a front kick into the stomach of an imaginary opponent standing directly in front of you. Take a large step back with your right foot, planting and then lowering your body until both legs are bent in right angles. There's way more to the lunge than the simple bodyweight version we all know and love (to hate). If there’s any exercise that could be considered the bread and butter of many a fitness routine, it’s the bodyweight lunge. Fire up your legs even more with walking lunges (the forward movement makes the glutes, hamstrings, and quads of the leading leg contract maximally, and it’s basically like you’re performing a one-legged squat—just don’t forget your form! Though slightly less challenging to your balance than a forward lunge, the reverse lunge is still worth adding to your routine—especially for anyone new to or struggling with maintaining balance during exercise, dealing with knee trouble, or lacking mobility in the hips.
Turn a regular lunge into a total-body torcher by adding a weighted upper-body movement to the mix. Walk your way to an even fitter, stronger form by holding a weight in each hand as you making your way forward in a walking lunge.
Not only will you challenge your lower half with this move, but you’ll also sculpt some seriously strong shoulders. Basic (in the best way), the lunge is known for helping runners avoid injury when used as a warm-up, strengthening the hammies and quads, improving lower limb function, and even improving running speed Forward lunge: a training study of eccentric exercises of the lower limbs.
Just perform a forward lunge and return to stand, then a lateral lunge and return to stand, then a reverse lunge and return to stand. Also known as a side lunge, a lateral lunge not only strengthens your lower half, but it also improves flexibility.


Step forward with your right leg and lower yourself into a lunge, then twist your torso to the left.
Start off as you would to perform a regular reverse lunge, but hold a dumbbell in each hand a few inches above your shoulders, palms facing forward.
As you lunge to the left, lower your torso forward (keeping your chest high and back straight) until the weight is a few inches above the ground. Stand on a step or a box, place your hands on your hips, and step back with your left leg, lowering your body into a lunge.
Grab a dumbbell in each hand (you can also do this exercise sans dumbbell!) and stand with your feet hip-width apart.
Perform the reverse lunge as usual, but instead of simply returning to standing, straighten your front leg to jump up and draw your back leg up in front of you (so your thigh is parallel to the ground), all in one explosive motion. Disclaimer: This move really has nothing to do with football, but it’s a challenging one nonetheless!
Just like you would with the Split Lunge Jump exercise, you’re going to be moving quickly between right lunges and left lunges. Rev your metabolism and strengthen and condition your entire body with this two-in-one move. Move through the regular reverse lunge, but instead of returning to stand on two legs, kick your back leg out in front of you until you can touch your toes with your opposite hand. Push off your right foot, and instead of returning to the standing position, immediately take a big step forward into a traditional bodyweight lunge. Rotate back to center and raise your body back up, moving your left leg forward into a lunge.


Step back with your left leg, reverse the movement, and instead of returning to stand, draw your left leg up in front of you to hip level.
As you return to stand and move into the curtsy lunge, stepping back with your left leg, press the dumbbell up over your head. Perform a lateral lunge on your left leg while leaning your torso slightly forward until the weights are at about knee level. Just like you would with a traditional lunge, take a large step forward with your right leg, but instead of moving in a straight line, step out on a diagonal. As you lower your body into a lunge, raise your arms up to the sides (it’ll look like you’re forming a “T” with your upper body!), and then lower them as you return to stand. Now lunge forward with your right leg, and then bring your left leg forward to meet your right. Perform a perfect burpee, and once you’ve jumped up to stand, immediately perform a lunge jump on your right, and then a lunge jump on your left.
As you lunge forward with your right leg, pull the weight down diagonally across your body—the weight should end up next to your right hip.
Bend your right knee, and draw your leg forward, placing your right foot next to your right hand—it’s kind of a stretched-out lunge. Lower your body down into a lateral lunge on your left, keeping your chest high as you simultaneously reach your right hand down to the floor in front of you.




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