Dumbbell Lunges

Zancadas con Mancuerna

beginnerdumbbellLungecompound

Sets

8-12

Reps

4-1-1

Tempo

Muscles Worked

quadricepscalvesgluteshamstrings

Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.
Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
Repeat the movement for the recommended amount of repetitions and then perform with the left leg.

Ponte de pie con el torso erguido sosteniendo dos mancuernas a los lados. Esta será tu posición inicial.
Da un paso adelante con la pierna derecha unos 60 cm y baja el cuerpo manteniendo el torso erguido y el equilibrio. Inhala al bajar. La rodilla no debe pasar la punta del pie. La espinilla debe estar perpendicular al suelo.
Empujando principalmente con el talón, sube a la posición inicial exhalando.
Repite las repeticiones y luego realiza con la pierna izquierda.