Barbell Lunge
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Barbell Lunge
Barbell Lunge wani motsa jiki ne mai ƙarfi na ƙananan jiki wanda ke kaiwa ƙungiyoyin tsoka da yawa, ciki har da quadriceps, hamstrings, glutes, da calves, yana ba da gudummawa ga ƙarfin gabaɗaya da kwanciyar hankali. Wannan motsa jiki ya dace da kowa daga masu farawa zuwa ƙwararrun 'yan wasa, saboda ana iya daidaita shi cikin sauƙi zuwa matakan dacewa. Mutane na iya zaɓar wannan motsa jiki saboda ba wai kawai yana haɓaka ƙwayar tsoka da ƙarfi ba, har ma yana inganta daidaituwa, daidaitawa, da kwanciyar hankali, waɗanda ke da mahimmanci ga wasan motsa jiki da ayyukan yau da kullun.
Yanayinta: tsammanin nuni a nuni Barbell Lunge
- Yi gaba da ƙafar dama, durƙusa a gwiwa har sai cinyarka ta yi daidai da ƙasa, tabbatar da cewa gwiwa ba ta wuce yatsunka ba.
- Kashe tare da ƙafar dama don tashi zuwa wurin farawa, kiyaye bayanka madaidaiciya da kafadu a baya cikin motsi.
- Maimaita motsi tare da ƙafar hagunku, musanya ƙafafu na tsawon lokacin saitin.
- Koyaushe ku tuna don shiga zuciyar ku, kiyaye kirjin ku kuma ku kula da tsaka tsaki a duk lokacin motsa jiki.
Lajin Don yi Barbell Lunge
- Motsi Mai Sarrafa: Kada ku yi gaggawar shiga cikin huhunku. Kowane motsi ya kamata ya kasance a hankali da sarrafawa. Yi gaba da ƙafa ɗaya, rage jikinka har sai gwiwa ta gaba ta lanƙwasa a kusan kusurwa 90-digiri. Gwiwar ku ta baya yakamata ta kusa taɓa ƙasa. Ka guji barin gwiwa ta gaba ta wuce ta yatsun kafa saboda hakan na iya haifar da raunin gwiwa.
- Ma'auni: Tsayar da ma'auni yana da mahimmanci yayin yin aikin katako. Ka nisanci jingina gaba ko baya. Ya kamata jikinka ya kasance madaidaiciya kuma a tsaye a duk lokacin motsa jiki. Idan kuna kokawa da ma'auni, gwada gwada motsi ba tare da ƙwanƙwasa ba tukuna.
- Mai Girma: Eng
Barbell Lunge Tambayoyin Masu Nuna
Shi beginners za su iya Barbell Lunge?
Ee, masu farawa zasu iya yin motsa jiki na Barbell Lunge. Koyaya, yana da mahimmanci don farawa da nauyi mai sauƙi don tabbatar da tsari mai kyau da hana rauni. Ana ba da shawarar cewa masu farawa su koyi ainihin motsin huhu ba tare da nauyi ba tukuna, don sanin motsa jiki. Da zarar sun gamsu da motsi, za su iya ƙara nauyi a hankali ta amfani da barbell. Yana da kyau koyaushe a sami mai koyarwa ko gogaggen mutum ya sa ido don tabbatar da tsari daidai.
Me ya sa ya wuce ga Barbell Lunge?
- Walking Barbell Lunge: Wannan bambancin ya haɗa da yin huhu gaba a cikin motsin tafiya yayin ɗaukar katako a kan kafadu.
- Juya Barbell Lunge: A cikin wannan bambancin, kuna komawa baya zuwa cikin huhu tare da ƙararrawa a kafaɗunku.
- Sama da kaifi da Allah Belly: Wannan bambance-bambancen ya ƙunshi riƙe Barbara a saman lokacin da ake yin lugge.
- Gaban Rack Barbell Lunge: A cikin wannan bambance-bambancen, ana riƙe barbell a gaban jikin ku a tsayin kafada yayin da kuke yin huhu.
Me suna da abin da ya sanya ɗaukehawa ga Barbell Lunge?
- Deadlifts suna haɓaka Barbell Lunges ta hanyar mai da hankali kan sarkar baya, gami da glutes, hamstrings, da ƙananan baya, waɗanda zasu iya haɓaka daidaituwa da kwanciyar hankali gabaɗaya, mahimmanci don aiwatar da huhu yadda ya kamata.
- Har ila yau, matakan haɓaka sun haɗa da Barbell Lunges yayin da suke kwaikwayon motsin huhu, amma sun haɗa da wani wuri mai tsayi, yana ƙara yawan motsi da ƙarfin jiki, don haka ƙara ƙarfin jiki da daidaituwa.
Karin kalmar raɓuwa ga Barbell Lunge
- Barbell Lunge motsa jiki
- Quadriceps ƙarfafa motsa jiki
- Toning cinya tare da Barbell
- Ayyukan motsa jiki don ƙafafu
- Ayyukan motsa jiki tare da nauyi
- Ƙarfafa Quadriceps tare da Barbell Lunge
- Barbell Lunge don tsokar cinya
- Ayyukan motsa jiki ta hanyar amfani da Barbell
- Motsa jiki mai nauyi
- Barbell Lunge don toning kafa