Barbell Overhead Lunge
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Barbell Overhead Lunge
The Barbell Overhead Lunge wani ƙalubale ne na motsa jiki wanda ya fi dacewa da kafadu, glutes, quads, da ainihin, yayin inganta daidaituwa da daidaituwa. Kyakkyawan zaɓi ne ga matsakaita da masu sha'awar motsa jiki na ci gaba, musamman waɗanda ke neman haɓaka ƙarfin aikinsu da wasan motsa jiki. Ta hanyar haɗa wannan motsa jiki a cikin aikin yau da kullum, za ku iya inganta haɓakar tsoka, inganta matsayi, da ƙara yawan kwanciyar hankalin ku.
Yanayinta: tsammanin nuni a nuni Barbell Overhead Lunge
- Mataki na gaba tare da ƙafar dama a cikin matsayi na huhu, lanƙwasa gwiwoyi biyu zuwa digiri 90 yayin da kake ajiye barbell a saman kai.
- Tura ta diddigin ƙafar dama don tsayawa sama, dawo da ƙafar dama zuwa wurin farawa.
- Maimaita motsi tare da ƙafar hagu, matsa gaba zuwa cikin huhu yayin da yake kiyaye barbell a sama.
- Ci gaba da canza ƙafafu don adadin maimaitawar da kuke so, tabbatar da kiyaye zuciyar ku da kuma bayanku madaidaiciya a duk lokacin motsa jiki.
Lajin Don yi Barbell Overhead Lunge
- **A Gujewa Jinginawa**: Kuskure na gama gari don gujewa shine karkata zuwa gaba ko baya. Wannan na iya sanya damuwa mara amfani a bayanku kuma ya rage tasirin motsa jiki. Koyaushe yi nufin kiyaye jikinku a tsaye kuma nauyin ku ya kasance a tsakiya akan kwatangwalo.
- **Motsi Mai Sarrafawa**: Tabbatar cewa kun yi kowane huhu tare da jinkirin motsi da sarrafawa. Guguwa cikin motsi na iya haifar da rauni kuma yana rage tasirin motsa jiki. Rage jikinka har sai gwiwa ta gaba ta kasance a kusurwar digiri 90, sannan tura baya zuwa matsayi na farawa.
- **Hatta Rarraba Nauyi**: Wani kuskuren gama gari shine sanyawa da yawa
Barbell Overhead Lunge Tambayoyin Masu Nuna
Shi beginners za su iya Barbell Overhead Lunge?
Ee, masu farawa za su iya yin motsa jiki na Barbell Overhead Lunge, amma yana da mahimmanci a fara da nauyi mai sauƙi don ƙware dabarun da kuma guje wa rauni. Wannan motsa jiki yana buƙatar ma'auni mai kyau, daidaitawa, da ƙarfi. Ana ba da shawarar fara fara aikin huhu da latsa sama dabam dabam. Da zarar waɗannan motsin sun ji daɗi, ana iya haɗa su cikin Barbell Overhead Lunge. Koyaushe tuna don dumi kafin motsa jiki da kuma kula da tsari mai kyau a duk lokacin motsa jiki. Idan za ta yiwu, sami mai horo ko gogaggen mai zuwa motsa jiki ya kula da fom ɗin ku lokacin da kuke farawa.
Me ya sa ya wuce ga Barbell Overhead Lunge?
- Kettlebell Overhead Lunge: Wannan bambancin yana amfani da kettlebell da ke sama, wanda zai iya shiga tsokoki daban-daban saboda kettlebell na musamman da rarraba nauyin kettlebell.
- Single-A hannu Barcelonney Upy: Wannan bambancin ya ƙunshi riƙe Barbell a cikin madaidaicin hannun dama, wanda zai iya kalubalantar zuciyar ku da kwanciyar hankali har ma da ƙari.
- Walking Barbell Overhead Lunge: Wannan bambancin ya ƙunshi ɗaukar matakai na gaba maimakon yin huhu a wuri, wanda zai iya sa aikin ya zama mai ƙarfi da ƙalubale.
- Barbell Overhead Reverse Lunge: Wannan bambancin ya haɗa da komawa baya zuwa cikin huhu, wanda zai iya ƙaddamar da tsokoki daban-daban kuma ya kalubalanci ma'auni ta wata hanya dabam.
Me suna da abin da ya sanya ɗaukehawa ga Barbell Overhead Lunge?
- Barbell Squats: Barbell Squats babban motsa jiki ne mai mahimmanci yayin da suke kaiwa ƙungiyoyin tsoka iri ɗaya kamar huhu na sama - quads, glutes, da hamstrings, amma tare da tsarin motsi daban-daban, suna ba da cikakkiyar motsa jiki na jiki.
- Gudun kafada: Matsalolin kafada suna haɗaka da Barbell Overhead Lunges ta hanyar ƙarfafa deltoids da tsokoki na trapezius, waɗanda ke da mahimmanci don kiyaye matsayi na sama a cikin huhu.
Karin kalmar raɓuwa ga Barbell Overhead Lunge
- Barbell Overhead Lunge motsa jiki
- Quadriceps ƙarfafa motsa jiki
- Thighs motsa jiki tare da Barbell
- Ayyukan motsa jiki don ƙafafu
- Motsa jiki na Lunge
- Barbell Lunge don Quadriceps
- Ƙarfafa cinyoyi tare da Barbell
- Fasahar Barbell Overhead Lunge
- Yadda ake yin Barbell Overhead Lunge
- Ayyukan motsa jiki na Barbell don ƙananan jiki