2020 TSMA

72 2020 Taiwan Sporting Goods Manufacturers Association dumbbell. Pelvic or muscles of thigh would be trained at the same time. However, if the side muscles of thighs are tense, the mobility range is definitely restrained. At this time, it is important to relax the front-side muscles of the thighs. Take a medicine ball and carry out lateral lunge; in the meantime, the upper part of the body turns. Then check if the training of the chest mobility is enough. Besides, lunge also trains the side muscles of the abdomen. The advanced variations are to do lunge with barbell, medicine ball, kettlebell or other fitness equipment with cross over steps. These movements can enhance the leg muscles and stable core-muscle group. Bridge does provide the same effects to strengthen the buttock and other core muscles. For the beginners, first step is to lie down with knees bent on the ground. Press into the feet and slowly send the knees forward, wrapping the outer hips toward the ceiling; then lift the buttocks away from the floor. Lengthen the tailbone toward the backs of the knees. The advanced approach is to lift one leg upward toward the ceiling and the other leg standing on the ground. More advanced is to place the yoga mat above the hip joint and