Primary: Legs, Chest, Shoulder (quadrizeps, ischiocrurale M., pectoralis, deltoideus)
Secondary: Abdominals, Arms, Glutes (abdomini, trizpes brachii, gluteus max.)
Besides of the ischiocrural muscles, this version of the lunges trains the chest muscles in connection with the anterior part of the shoulder muscles. This exercise requires the Single Mode of the VarioSling.
The following figures illustrate the exercise Lunges with One-Armed Chest Press:
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| Suspension Training Full Body Exercises | |
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Starting Position In the starting position the back is upright and the upper body is lightly leaned forward. One arm is lightly flexed and holds the VarioSling; the other arm is crossed behind the back. |
Final Position The leg that is diagonal to the flexed arm is placed forward. The weight is shifted on the front leg. The arm holding the VarioSling is strongly flexed in the elbow joint. The elbow is placed on shoulder level and lightly behind the body. |
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Movement 1 The upper body is slowly leaned forward, at the same time a lunge is executed forward. Parallel the elbow is flexed until a tension in the chest area is recognized. Here the upper body should not rotate. |
Movement 2 The upper body gets back into starting position by using the power of the chest- and ischiocrural muscles. |
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Hint: Your body remains stretched during the whole exercise. If necessary you can push yourself back into starting position by using a higher power of the chest- or ischiocrural muscles. Avoid a rotation in the upper body during the backward movement. |
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