dumbbell lunge for men ~ mens weight lifting routine thighs glutes upper leg

dumbbell lunge mens weight training routine thigh glutes upper leg

dumbbell lunge 1

lunge move strong thigh glutes weight training routine men

lunge move 2

 

1. This move can be done with or without dumbbells.

2. Begin the movement by keeping your feet slightly apart but facing forward.

3. The upper part of the body must stay upright and centred.

4. Begin with the right leg and step forward. Make sure you bend your right leg till you feel the pull in the thigh.

5. Do not push further forward than a 90ยบ angle, as this will put unnecessary strain on the knee.

6. Stay in the position for a count of 2 and then return to the standing position.

7. Repeat with the other leg.

Warning:- The information contained on this website is for educational purposes only and is not intended to diagnose, cure or treat any medical condition. Should you have any medical condition, always consult your doctor, before undertaking any change in exercise or dietary advice.

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3 thoughts on “dumbbell lunge for men ~ mens weight lifting routine thighs glutes upper leg

  1. The greatest number of weight training-related back injuries result from exercises in which the trainee is in the flexed posture, such as rows and dead-lifts. A bent barbell row is often performed standing with heavy weight held at arm’s length while bent at the waist and the legs held straight. This position creates perhaps the greatest amount of contractile tension on the lumbar spine musculature and the greatest lumbar disc pressure.(35) A frequent error is to allow the back to round and then to jerk the weight up using the hip muscles to generate power. Lumbar flexion while lifting results in the load being shifted from the back muscles to the posterior ligaments, the thoracolumbar fascia, and the lumbar discs. The lower back muscles stop contracting when the spine is sufficiently flexed, a phenomenon known as the flexion relaxation response of the erector spinae.(36) It may result in injury to ligaments or discs.

  2. Place a light weighted barbell across your shoulders, or a dumbbell in each hand. Stand with feet shoulder-width apart, then take a long step forward. bend your front leg so your thigh is parallel, but your knee does not go past your toe. Move back to the starting position and repeat with the other leg. You can also do traveling lunges where you just continue to walk the floor. Perform 8 repetitions, but don’t push too hard because your hamstrings and buttocks will be sore the next day.

  3. Avoid shortening the movement and apply full range of motion for optimal gains. Things to Remember: Warm up: Prior to performing any bodybuilding exercises, it is essential for you to conduct a mild warm up routine. This increases the pulse rate, warms up the core muscles and decreases the risk of injury. You can start by performing push-ups, skipping, running, jogging etc. before moving on to heavier weightlifting exercises. Stretching: It is essential for you to perform few stretching exercises in order to get the blood flowing to all the muscle tissues and reducing the risk of injury or muscular damage after warming up and before performing hardcore weight lifting exercises. Over exercise: It is strongly recommended that you do not strain the muscles by over exercising them in order to avoid the risk of injury and muscular damage. An ideal combination of regular exercise, proper diet and adequate amount of rest and supplementation can work wonders for your body. Consult a doctor in case you are suffering from any medical condition prior to performing any of the bodybuilding exercises.

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