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Extreme Dumbbell Lunges Exercises

By on January 23, 2012

Extreme Dumbbell lunges exercises

There is no doubt that every one of us has their own body structure and therefore kinetic movements you make during training with weights vary from individual to individual. You've probably seen people doing the same exercise and have noted that, although try to use identical trajectories and similar executions; they do not look like each other. The big question is why it happens so? The answer is pretty simple –we all are different. Since our ligaments and tendons doesn’t have the same size, elasticity and are used to operate under specific angles. Because all muscles don’t have the same length and structure, some heads are stronger than others, and bone segments have a dimension that gives our movement trajectory certain uniqueness.

This is the main explanation why free weights are often preferred instead of gym devices. Free weights require a predetermined path, imposing this way the muscles, tendons and ligaments to work under angles and in ways that sometimes are not familiar and which are not always comfortable.

When training legs, for example, for exercises that seem similar at first glance, you will notice that if you use free weights, you will involve muscles or their ends which if working on devices do not participate in the movement. That's why lunge with dumbbells is one of that exercises that require feet in that unique path.

The right way of execution of dumbbell lunges sets
The exercise, although apparently simple, requires knowledge and application of several techniques to make it safer and effective. Grasp two not very heavy dumbbells and, from the standing position with the distance between the feet about 10 cm take a deep breathe and large step forward. Lower letting the weight on the front leg. Back foot will lower until the knee is close to the ground. Keep your back upright and look forward. Exhale and lift yourself pushing strong on the front leg and help on maintaining your balance using back foot.

Dumbbell lunges exercises can be executed alternately on each foot, but can be done series on one leg, then another. In case you do series on a leg, it is not necessary in the recovery position to join feet, because you lose the intensity of exercise. Also, the step taken in front must be sufficiently large so that the front leg knee does not exceed the fingers of the same foot line and the whole movement should be slow and controlled. Otherwise, the knee ligament is stretched, and the risks of injury are increased.

Most involved in this exercise are buttocks muscles, quadriceps and femoral biceps. The bigger is the step you take in front, the more involved is the buttock muscle of that that leg.  Lunges with dumbbells are most suitable in periods of definition or as an alternative to hyperextension for quadriceps, performed to the device, up to 4 alternative sets in 20-25 reps on each leg.

This exercise is one of high intensity and you will be pleasantly surprised to find that so far unexplored areas of the leg muscles will be activated. Lunges with dumbbells in hand are safer than the bar on the neck, because the back can be more easily maintained in an upright position and the athlete has a higher stability.

In conclusion we can say that if your feet are tired of the old training exercises, then it’s best time to delight them with qualitative dumbbell lunges exercises and enjoy fever muscle in the next day!

About F Kyle

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