Suspended Lunge combines several of the natural human
movement patterns in one exercise, namely standing, falling and moving . Doing
the exercises regularly will improve your performance in other sports,
especially running.
The suspended lung is based on the coordination of the upper
and lower body. The legs and torso are stabilized and the entire body is
trained in a functional way . "Standing" (the basis of human
movement) is supplemented by a descending movement on one leg before the body
returns to a standing position.
This exercise requires strength in the lower body and at the
same time a good sense of balance in the upper body in order to shift the
center of gravity of the body in a controlled and coordinated movement.
This exercise combines several movements: squats, one-legged
lunge, climbing, and one-legged push-up .
When walking up and down, the body's center of gravity is
shifted, thereby promoting muscle building in the legs (quadriceps, Achilles
tendon and glutes). At the same time, it activates all the muscles that
stabilize the hips and trunk and prevent them from tipping over.
By repeating this movement frequently, you are imitating a
movement pattern that is very similar to running . Your entire body is synchronized
and the efficiency of your running technique is increased.
WHAT
• Suspended
lung is a functional exercise that is performed while standing on one leg.
• By
lowering and pushing up one leg, the entire leg is trained (quadriceps,
Achilles tendon and glutes)
• Stabilizes
the hips and torso
• Activates
all muscles in the trunk and improves the sense of balance
HOW
• Hang the
bar on the lowest level just above the ground, stand with your back to the bar
and to place one foot on it
• Stabilize
your hips and core while maintaining balance with one leg
• Stabilize
your shoulder blades and activate your abs
• Bend the
knee of your standing leg so that your other knee goes towards the floor
(without touching it). Imagine an imaginary line that goes vertically upwards
from the tip of the toe of your standing leg and try not to cross this line
with your knee.
• Go back
to the starting position by pressing the foot of your standing leg firmly
against the floor and straightening your knee again
• If
necessary, move your arms back and forth to keep your balance
WHY
• The
vertical shift of the center of gravity promotes control, coordination and the
sense of balance of the entire body
• Strengthens
the quadriceps, Achilles tendon and glutes
• Stabilizes
the hips and activates all the muscles in the core
• Continuous
balancing promotes the sense of balance and thus prevents falling and injuries
in everyday life
