tri-newbiesonline
strength training program
exercises
Lunges
Lunges (figure 9.1)
can offer great variety to any program because they can be
performed in many planes. Start with both feet together hands
clasped behind the head. Lift one leg and take a big step
forward then slowly lower your weight to the rear knee (when
done properly the front knee should be bent at ninety degrees).
After pausing, push with the front leg to return to the starting
position. Once you can do 2 sets of 15 repetition to each leg
your ready to start using dumbbells for added resistance. Start
with 5 pounds in each hand and then build in small increments
till you find a weight that is challenging for you. Lunges can
also be done sideways (figure 9.2)
and rotationally (figure 9.3)
for variety and to incorporate different musculature. I
personally like to do one set of each.
Figure 9.1
Figure 9.2
Figure 9.3
All materials included in this website are Copyright
