Introduction
We have carefully selected 4 unique and outstanding exercises to improve your specific athletic abilities just for you. Top exercises, which inherently require an exceptional individual approach and represent an enormous challenge with the Kinetic Bands. Their effect is remarkable and quickly visible.
Objective
A lunge is something that is easy to learn, it is a safe and incredibly effective workout. By performing these exercises, we most intensively target the quadriceps, hamstrings and gluteus muscles as well as calf and core muscles.
Certainly, due to the dynamics in these four exercises, we put strong influence on the hip muscles.
Due to the use of the Kinetic BANDS the exercises have the biggest effective on the quadriceps and gluteus.
The Dynamic Lunge exercise improves stability, balance, symmetry, the stability of the core muscles and the flexibility of the hip flexors and also strengthens and shapes your entire body using its own weight.
Breathing
Inhale through the nose when the muscles are tense and exhale through your mouth when you return back to the starting position.
Kinetic-BANDS Knee up Lunge
From an upright straight posture, lift one leg in the air (about 90 degrees to the body) and descend forward into a Lunge. With the help of your arms, swiftly lean your body on the back foot, and then lift the knee of the front leg high in the air. After completing the movement, descend into the Lunge position and repeat the same body movement.
When performing this exercise, flex all your muscles, so that the body is tight, especially in the upper part.
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Kinetic-BANDS Glute Raise Lunge
From an upright straight posture, lift one leg in the air (about 90 degrees to the body) and descend backward into a Lunge. With the help of your arms, swiftly lean your body on the front foot, and then lift your rear leg high into the air in an extended position. After completing the movement, descend into the Lunge position and repeat the same body movement.
When performing this exercise, flex all your muscles, so that the body is tight, especially in the upper part.
Kinetic-BANDS Diagonal Touchdown Lunge
From an upright straight posture, lift one leg in the air (about 90 degrees to the body) and descend forward into a Lunge. At the same time when your toes touch the ground lean the whole body down towards the leg and with your arm (diagonal) touch the ankle, while turning the other arm (stretched out), by rotating your in the direction of your front leg. After completing the movement, descend into the Lunge position and repeat the same body movement.
Kinetic-BANDS Front kick Lunge
From an upright straight posture lift one leg in the air (about 90 degrees to the body) and descend forward into a Lunge. With the help of your arms, swiftly lean your body on the back foot, and then lift the knee of the front leg high in the air where it remains still at an angle of 90 degrees, followed by the "kick". After completing the movement, descend into the Lunge position and repeat the same body movement. When performing this exercise, flex all your muscles, so that the body is tight, especially in the upper part.
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Advice
The muscles of the entire body should be at their maximum tension, so that although the challenging descent, the upper body remains firm and is kept stable in a straight line. When in the Lunge position, make sure that the forward step is not too short, look over your knee (in the lunge position) and if you see your toes, that is great. The head needs to be lifted, looking in the direction of movement.
Work time and number of repetitions
It is particularly important to be aware of your capabilities. So, always give priority to quality over quantity. We suggest starting with 3 or 4 repetitions and maybe two series, 3x a week. Between sets, always take enough time / pause about 3', so that the next repetition will be at its maximum again. The number of repetitions and series may increase with time, but always be careful to do only as much as your body allows you, and that the repetitions are correct. Quality over Quantity!
Warning
Selected exercises or programs are only suitable for the more willing exercisers and athletes which are in regulary weekly training process and are not suitable for people with any injury or health problems, and for pregnant women.
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