Thumbnail for the video of exercise: Barbell Rear Lunge

Barbell Rear Lunge

Bayani na Faraɗi

Sakonnin ƙafaAlwasa masawyai, Kafa'in gaba.
Kayan aikiWurin roba.
Musulunci Masu gudummawaGluteus Maximus, Quadriceps
Musulunci Masu ɗauke da masu gudummawaAdductor Magnus, Soleus
AppStore IconGoogle Play Icon

Gudanar da faraɗiyan kan gakin cikarwaɗa!

Sakonni ga Barbell Rear Lunge

The Barbell Rear Lunge wani motsa jiki ne mai ƙarfi na horarwa wanda ke kai hari ga ƙungiyoyin tsoka da yawa ciki har da glutes, quads, hamstrings, da ainihin, haɓaka ƙarfin ƙarfin jiki gaba ɗaya da kwanciyar hankali. Wannan darasi ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba saboda ana iya gyara shi cikin sauƙi don dacewa da matakin motsa jiki. Mutane da yawa za su iya zaɓar haɗa Barbell Rear Lunge a cikin ayyukansu na yau da kullun don ikonsa na haɓaka daidaito, daidaitawa, da ƙarfi ɗaya, duk yayin da yake taimakawa wajen haɓaka matsayi da rage haɗarin rauni.

Yanayinta: tsammanin nuni a nuni Barbell Rear Lunge

  • Ɗauki mataki na baya tare da ƙafar dama, rage jikin ku zuwa matsayi na huhu. Ya kamata a lanƙwasa gwiwa ta gaba a kusurwar digiri 90 kuma gwiwa ta baya ya kamata ta yi shawagi sama da ƙasa.
  • Haɗa ainihin ku kuma tura ta cikin diddige na gaba don tsayawa sama, dawo da ƙafar dama zuwa wurin farawa.
  • Maimaita motsa jiki tare da ƙafar hagu na komawa baya wannan lokacin.
  • Ci gaba da musanya tsakanin kafar dama da hagu don adadin da ake so na maimaitawa.

Lajin Don yi Barbell Rear Lunge

  • ** Wurin Ƙafar Da Ya dace ***: Lokacin komawa cikin huhu, tabbatar da kafa ƙafar bayanka kai tsaye a bayanka, ba zuwa gefe ba. Gwiwar gaban ku ya kamata ya kasance kai tsaye sama da idon sawun ku, yana samar da kusurwa 90-digiri. Ka guji barin gwiwa ta wuce yatsun kafa saboda hakan na iya haifar da rauni a gwiwa.
  • **Motsi Mai Sarrafawa**: Yi motsi a hankali kuma cikin tsari mai sarrafawa. Ka guji yin amfani da kuzari ko gaggawar motsa jiki, saboda wannan na iya haifar da rauni kuma yana rage tasirin aikin.
  • ** Madaidaicin Nauyi ***: Tabbatar cewa barbell ya daidaita a kan kafadu, ba jingina zuwa gefe ɗaya ko ɗayan ba. Wannan zai taimaka wajen kiyaye kwanciyar hankali da kuma guje wa damuwa mara amfani a gefe ɗaya na jikin ku.
  • ** Daidai

Barbell Rear Lunge Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Rear Lunge?

Haka ne, masu farawa zasu iya yin motsa jiki na Barbell Rear Lunge, amma ya kamata su fara da nauyi mai sauƙi ko ma kawai barbell kanta ba tare da wani ƙarin nauyi ba. Tsarin da ya dace yana da mahimmanci don hana rauni, don haka masu farawa ya kamata su koyi kuma suyi aiki daidai kafin ƙara ƙarin nauyi. Hakanan yana iya zama taimako don samun mai koyarwa ko gogaggen mai zuwa motsa jiki ya duba fom ɗin ku.

Me ya sa ya wuce ga Barbell Rear Lunge?

  • Kettlebell Rear Lunge: Wannan bambancin yana amfani da kettlebell, wanda za'a iya riƙe shi a hannu ɗaya ko biyu, yana ƙara ƙarin ƙalubale ga cibiya da kwanciyar hankali.
  • Jiki Rear Lunge: Wannan bambancin baya amfani da kowane nauyi kwata-kwata, yana mai da shi babban zaɓi ga masu farawa ko don mai da hankali kan tsari da daidaito.
  • Walking Rear Lunge: Wannan bambance-bambancen ya ƙunshi motsi gaba, musanya ƙafafu tare da kowane mataki, kuma ana iya yin shi tare da ko ba tare da ma'auni ba.
  • Sama Barbell Rear Lunge: Wannan bambance-bambancen ya ƙunshi riƙe barbell a sama yayin da ake yin huhu, wanda ke haɓaka ƙalubalen ga tsokoki na tsakiya da kafada.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Rear Lunge?

  • Deadlifts: Deadlifts suna haɓaka Barbell Rear Lunges ta hanyar haɗawa da ƙarfafa ƙananan baya da hamstrings, samar da ma'auni ga yanayin quad-mafi rinjaye na lunges da haɓaka ƙarfin jiki gaba ɗaya da kwanciyar hankali.
  • Matakan haɓakawa: Matakan haɓakawa sune kyakkyawan ƙari ga Barbell Rear Lunges yayin da suke buƙatar motsi iri ɗaya kuma suna tafiyar da tsokoki iri ɗaya, amma ƙara ƙarin ƙalubale dangane da daidaituwa da daidaitawa, haɓaka tasirin aikin gabaɗaya.

Karin kalmar raɓuwa ga Barbell Rear Lunge

  • Barbell Rear Lunge motsa jiki
  • Quadriceps ƙarfafa motsa jiki
  • Toning cinya tare da barbell
  • Ayyukan motsa jiki don ƙafafu
  • Rear Lunge motsa jiki
  • Ayyukan motsa jiki na Barbell don cinya mai ƙarfi
  • Quadriceps motsa jiki tare da barbell
  • Fasahar Barbell Rear Lunge
  • Ayyukan gina tsokar cinya
  • Matsakaicin motsa jiki na Quadriceps tare da barbell