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 horo wanda ke kaiwa ƙungiyoyin tsoka da yawa ciki har da quadriceps, glutes, da hamstrings, yana mai da shi kyakkyawan zaɓi don haɓakar ƙananan jiki gaba ɗaya. Ya dace da kowa, tun daga masu farawa zuwa masu sha'awar motsa jiki na ci gaba, saboda wahalar daidaitacce dangane da nauyin da aka yi amfani da su. Mutane da yawa suna so su haɗa wannan motsa jiki a cikin abubuwan yau da kullun don ingantacciyar ma'auni, ingantaccen kwanciyar hankali, da haɓaka ƙarfin aiki don ayyukan yau da kullun.
Yanayinta: tsammanin nuni a nuni Barbell Lunge
- Ɗauki babban mataki gaba tare da ƙafar dama, kiyaye zuciyar ku da kuma kashin baya madaidaiciya.
- Rage jikin ku har sai gwiwa ta dama ta lanƙwasa a kusurwar digiri 90, kuma gwiwa na hagu yana shawagi a saman bene. Tabbatar cewa gwiwa na dama yana sama da idon dama kai tsaye.
- Tura ƙafar dama don komawa wurin farawa, kiyaye nauyin ku a cikin diddige ku.
- Maimaita motsi tare da ƙafar hagu, musanya ƙafafu don adadin da ake so na maimaitawa.
Lajin Don yi Barbell Lunge
- Nauyin Da Ya dace: Yi amfani da nauyi mai wahala amma mai iya sarrafawa. Kuskure na yau da kullun shine yin amfani da nauyi mai yawa, wanda zai haifar da sigar da ba ta dace ba da kuma raunin da ya faru. Fara da nauyi mai sauƙi kuma a hankali ƙara yayin da ƙarfin ku da siffarku suka inganta.
- Sarrafa motsin ku: Ka guji yin gaggawar motsa jiki. Yana da kyau a yi kowane huhu a hankali tare da sarrafawa, maimakon ƙoƙarin yin da yawa gwargwadon iyawa a cikin ɗan gajeren lokaci. Wannan yana tabbatar da cewa tsokoki sun cika cika kuma yana rage haɗarin rauni.
- Warm Up: Kafin fara motsa jiki,
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 a fara da ma'aunin nauyi don tabbatar da tsari daidai da hana rauni. Ana kuma ba da shawarar samun mai koyarwa ko gogaggen mutum mai kulawa ko jagorantar ku ta hanyar motsa jiki da farko. Yayin da kuke samun kwanciyar hankali kuma ƙarfin ku ya inganta, za ku iya ƙara nauyi a hankali.
Me ya sa ya wuce ga Barbell Lunge?
- Tafiya Lunge: A cikin wannan bambancin, kuna yin huhu sannan ku ci gaba zuwa cikin huhu na gaba, tafiya yadda ya kamata.
- Juya Barbell Lunge: Wannan lungu ne inda zaku koma baya maimakon gaba, wanda zai iya taimakawa wajen mai da hankali kan ƙwanƙwasa da hamstrings.
- Side Lunge tare da Barbell: Maimakon yin ja-gora a gaba, kuna lumshewa zuwa gefe, wanda zai iya taimakawa wajen aiki na ciki da na waje.
- Sama da kaifi Barci: A cikin wannan bambance-bambancen, kuna riƙe da Barcewa Wurin saman yayin yin lange, wanda zai iya taimakawa wajen shigar da ƙaƙƙarfan ku.
Me suna da abin da ya sanya ɗaukehawa ga Barbell Lunge?
- Deadlifts: Deadlifts suna haɓaka lungun barbell ta hanyar niyya sarkar baya, gami da hamstrings, glutes, da ƙananan baya, waɗanda ke da mahimmanci don kiyaye daidaito da kwanciyar hankali yayin huhu, kuma suna kuma taimakawa wajen haɓaka ƙarfin jiki gabaɗaya da matsayi.
- Matakai: Matakai, kamar lunges na barbell, motsa jiki ne wanda ke taimakawa haɓaka daidaito, daidaitawa, da ƙarfi ɗaya, yayin da ake kaiwa ƙungiyoyin tsoka iri ɗaya, kamar quads, glutes, da hamstrings, yana mai da su kyakkyawan ƙari ga aikin motsa jiki na yau da kullun wanda ya haɗa da huhu.
Karin kalmar raɓuwa ga Barbell Lunge
- Barbell Lunge motsa jiki
- Quadriceps ƙarfafa motsa jiki
- Toning cinya tare da barbell
- Ayyukan motsa jiki don ƙafafu
- Bambance-bambancen huhu tare da barbell
- Ƙarfafa cinyoyi tare da ƙwanƙwasa ƙwanƙwasa
- Fasahar Barbell Lunge
- Barbell motsa jiki don quadriceps
- Ƙananan motsa jiki tare da barbell
- Barbell Lunge don ginin tsokar kafa