Lunge Research Paper

This exercise is done with a barbell and a incline bench (“Exercises”). The way to do this exercise is to lie down faced up on an incline bench. The exerciser grips the bar with a medium-width grip and lifts the bar off of the rack (“Exercises”). the exerciser then holds the bar straight over his or her head, and keeps the arms locked. This is the starting position of the exercise. Next the exerciser inhales slowly while moving the bar slowly down toward the upper chest (“Exercises”). After a slight pause, the exerciser pushes the bar back to the starting position while exhaling and the arms should be locked. Before the exerciser brings the bar back down again the exerciser squeeze the chest for a second. The exerciser repeats the process for the desired number of repetitions. When the exerciser is finished with the exercise the bar should be placed back on the rack (“Exercises”).

1 Hold your left / right arm at your side and bend your elbow as much as you can using your left / right arm muscles.

Set a 12 to 24-inch box or step securely on the ground in front of you. Swing your arms behind you as you place your body in a short squat position. Jump focusing the momentum through your ankles, knees and hips to propel yourself onto the platform. Make sure you land with your knees bent to help absorb some of the shock and then step down off the box one leg at a time before repeating.

Lie down and place the soles of your feet while bending the knee to the side. Put your hands behind your head and keep your elbows in line with your ears. Continue to lie on the floor and bend your chest until almost stick to the floor. Do this exercise 10 times a day.

On an inhalation, begin to straighten the arms to lift the chest off the floor, going only to the height at which you can maintain a connection through your pubis to your legs. Press the tailbone toward the pubis and lift the pubis toward the navel. Narrow the hip points. Firm but don’t harden the buttocks.

Lie on your back with your left / right leg extended and your opposite knee bent.

3. Make sure to keep your shoulders flat on the floor mat. Slowly press down with your feet in order to raise your hips off the mat.

This exercise will strengthen your back, thighs and pelvis in addition to increasing flexibility. To begin, sit on the floor with the soles of your feet pressed together and your knees bent. While keeping your back straight, use your elbows to push your thighs toward the floor. Hold this position for 10 to 15 seconds before releasing. Repeat five to 10 times.

For this exercise, follow the same motions as single leg raises, only bring one of your knees to your chest at a time. In short, start off in sit up position, then bring one knee up, slowly, until it touches your chest. Then lower it back to the floor, slowly, until your foot is flat against the floor. Repeat with the other leg.

Rest your left arm at the level of your heart. You may rest it on a table, desk, or chair.

Place your hands behind your head, and bring your knees towards your chest and lift your shoulder blades off the ground (Right Elbow and Left Knee, then Left Elbow and Right Knee)

Hips to knee-height (or lower). Put weights in your heels. Abs braced. Chest up. Knees behind toes.

Caption 2: Rotate your arm in a vertical position (the right arm) inward, the left arm in a horizontal position outward simultaneously. Caption 3: Breathe in calmly during the rotation move. Caption 4: Rotate the arms widely. Caption 5: Tighten your armpits and draw both arms to the body. Caption 6: Take all the breath into the low-abdomen.

Use your forearm to push your hip up off of the floor. Keep your head and neck aligned with your spine and hold this position for two seconds. Do several repetitions and repeat on the other side of your body. Repeat on both sides ten times and work your way up to at least twenty repetitions per work out session. In addition to your abdominal muscles, this exercise also strengthens your obliques and shoulders.

Breathe in, while slowly lifting your lower back, middle back and upper back off the floor. Gently roll in your shoulders. Touch your chest to your chin without bringing the chin down. Support your weight with your shoulders, arms and feet. Feel your buttocks firm up in this pose. Both your thighs should be parallel to each other and to the floor.