Barbell Rear Lunge
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Barbell Rear Lunge
Barbell Rear Lunge wani motsa jiki ne mai ƙarfi na horarwa wanda ke kaiwa quadriceps, glutes, da hamstrings, yayin da kuma inganta daidaituwa da daidaituwa. Ya dace da duka masu farawa da 'yan wasa masu ci gaba, kamar yadda za'a iya daidaita shi cikin sauƙi don dacewa da kowane matakin dacewa ta hanyar canza nauyin barbell. Mutane da yawa na iya zaɓar wannan motsa jiki ba kawai don gina ƙananan ƙarfin jiki da kwanciyar hankali ba, amma har ma don haɓaka aikin motsa jiki gabaɗaya da ayyuka a cikin ayyukan yau da kullun.
Yanayinta: tsammanin nuni a nuni Barbell Rear Lunge
- Matsa ƙafar dama ta baya cikin huhu, lanƙwasa gwiwoyi biyu a kusurwar digiri 90, kiyaye gwiwa ta gaba sama da idon sawun kuma kada ku bar gwiwa ta baya ta taɓa ƙasa.
- Matsa baya sama ta diddigin gaban ku don komawa zuwa wurin farawa, kiyaye ainihin ku da baya madaidaiciya a cikin motsi.
- Maimaita motsi iri ɗaya a gefen hagu, matsa ƙafar hagu na baya zuwa cikin huhu.
- Ci gaba da canza ƙafafu don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a duk lokacin motsa jiki.
Lajin Don yi Barbell Rear Lunge
- Motsi Mai Sarrafa: Ka guji yin gaggawar motsa jiki. Maimakon haka, yi kowane huhu a hankali kuma tare da sarrafawa. Wannan ba zai taimaka kawai hana rauni ba amma har ma tabbatar da cewa tsokoki suna da cikakken aiki, yana ba da damar motsa jiki mafi inganci.
- Madaidaicin Nauyi: Lokacin amfani da ƙwanƙwasa, yana da mahimmanci a rarraba nauyin daidai a kafadu. Rashin daidaituwar nauyi na iya haifar da rashin daidaituwa da yiwuwar rauni. Tabbatar cewa barbell yana tsakiya kafin fara motsa jiki.
- Zurfin Lunge: Wani kuskure na yau da kullun ba shi da zurfi sosai cikin huhu. Nufin cinyar ku ta gaba ta yi daidai da ƙasa a kasan huhu. Duk da haka, kar a bari
Barbell Rear Lunge Tambayoyin Masu Nuna
Shi beginners za su iya Barbell Rear Lunge?
Ee, masu farawa za su iya yin motsa jiki na Barbell Rear Lunge. Duk da haka, yana da mahimmanci a fara da nauyin da za a iya sarrafawa da kuma mayar da hankali kan kiyaye tsari mai kyau. Wannan aikin yana da amfani don ƙarfafa ƙananan jiki, ciki har da glutes, hamstrings, da quadriceps. Hakanan yana taimakawa don haɓaka daidaito da kwanciyar hankali. Masu farawa na iya so su fara ta hanyar yin motsa jiki ba tare da wani nauyi ba, ko tare da ƙararrawa mai sauƙi, don samun motsi kafin ƙara ƙarin nauyi. Kamar yadda aka saba, yana da kyau a sami mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki don tabbatar da ingantacciyar dabara da kuma guje wa rauni.
Me ya sa ya wuce ga Barbell Rear Lunge?
- Kettlebell Rear Lunge: Wannan bambancin yana maye gurbin barbell tare da kettlebell, wanda za'a iya riƙe shi a hannu ɗaya ko biyu yayin da yake huhu.
- Jiki Rear Lunge: Wannan bambancin bai ƙunshi nauyin nauyi kwata-kwata ba, dogaro kawai da nauyin jiki don juriya.
- Tafiya Rear Lunge: A cikin wannan bambancin, maimakon komawa zuwa wurin farawa bayan kowane huhu, kuna ci gaba da tafiya gaba, musanya kafafu.
- Sama Barbell Rear Lunge: Wannan bambance-bambancen ya ƙunshi riƙe barbell a sama da hannaye biyu yayin yin huhu, wanda zai iya ƙara ƙalubalen kuma ya haɗa jikin na sama.
Me suna da abin da ya sanya ɗaukehawa ga Barbell Rear Lunge?
- Deadlifts kuma na iya haɗawa da Barbell Rear Lunges saboda suna mai da hankali kan sarkar baya, gami da hamstrings da glutes, amma kuma suna shiga ƙananan baya da ainihin, haɓaka daidaito da kwanciyar hankali gabaɗaya wanda zai iya haɓaka aikin lunges.
- Matakan haɓaka, musamman lokacin da aka yi tare da ma'auni, na iya zama ƙari mai amfani ga al'ada na yau da kullum wanda ya haɗa da Barbell Rear Lunges, yayin da suke ƙaddamar da quadriceps, hamstrings, da glutes a cikin irin wannan motsi na gefe, yana taimakawa wajen inganta daidaituwa da daidaituwa.
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 tare da nauyi
- Horon Barbell don cinyoyi
- Quadriceps motsa jiki tare da barbell
- Ayyukan motsa jiki na ƙafa tare da barbell
- Rear Lunge cinya motsa jiki
- Ƙarfafa horo ga Quadriceps tare da barbell