Barbell Rear Lunge
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Barbell Rear Lunge
The Barbell Rear Lunge wani motsa jiki ne na ƙananan motsa jiki wanda da farko ke kai hari ga quadriceps, glutes, da hamstrings, yayin da kuma inganta daidaituwa da kwanciyar hankali. Ya dace da daidaikun mutane a tsaka-tsaki zuwa matakan motsa jiki masu ci gaba waɗanda ke neman haɓaka ƙananan ƙarfin jikinsu da ma'anar tsoka. Mutane na iya zaɓar haɗa wannan motsa jiki a cikin abubuwan yau da kullun don ikonsa na inganta wasan motsa jiki, haɓaka mafi kyawun matsayi, da ƙara ƙarfin ƙarfin jiki gaba ɗaya.
Yanayinta: tsammanin nuni a nuni Barbell Rear Lunge
- Ɗauki mataki 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 kusa taɓa ƙasa.
- Matsa ta diddigin gabanka don komawa zuwa wurin farawa, kiyaye bayanka madaidaiciya da barbell a tsaye.
- Maimaita motsi tare da ƙafar hagunku yana komawa baya wannan lokacin.
- Ci gaba da musayar ƙafafu don adadin maimaitawa ko lokaci da ake so.
Lajin Don yi Barbell Rear Lunge
- Sarrafa Motsin ku: Ka guji yin gaggawar motsi ko yin amfani da kuzari don jujjuya baya daga huhu. Maimakon haka, mayar da hankali kan sarrafawa, motsi mai laushi. Rage jikin ku a hankali kuma tura baya zuwa wurin farawa tare da iko. Wannan zai taimaka shiga daidai tsokoki da kuma hana raunuka.
- Kiyaye Kirji: Kuskure na gama gari shine karkata gaba ko barin jikinka na sama yayi sanyi yayin huhu. Koyaushe kiyaye kirjin ku sama da kafadu baya. Wannan zai taimaka wajen kiyaye daidaito da kuma hana damuwa a kan ƙananan baya.
- Yi amfani da Nauyin Dama: Idan sababbi ne
Barbell Rear Lunge Tambayoyin Masu Nuna
Shi beginners za su iya Barbell Rear Lunge?
Ee, masu farawa zasu iya yin motsa jiki na Barbell Rear Lunge, amma yana da mahimmanci don farawa da nauyi mai nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan yana da fa'ida a sami mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki don tabbatar da cewa ana amfani da dabarar da ta dace. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su fara sannu a hankali kuma a hankali ƙara nauyi yayin da ƙarfinsu da ƙarfin gwiwa suka inganta.
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, yana ƙara ƙarin ƙalubale ga daidaito da daidaitawa.
- Jiki Rear Lunge: Wannan bambancin baya buƙatar kowane kayan aiki, yana mai da shi kyakkyawan zaɓi ga masu farawa ko ga waɗanda ke son mayar da hankali kan tsari da daidaito.
- Walking Rear Lunge: Wannan bambancin ra'ayi ya ƙunshi komawa baya zuwa cikin huhu, sannan turawa da ƙafar baya don kawo shi gaba zuwa mataki na gaba.
- Rear Lunge tare da murgudawa: Wannan bambancin yana ƙara juzu'in juzu'i zuwa huhu, wanda ke haɗa ainihin kuma yana taimakawa haɓaka daidaito da daidaitawa.
Me suna da abin da ya sanya ɗaukehawa ga Barbell Rear Lunge?
- Deadlifts: Deadlifts sun cika Barbell Rear Lunges ta hanyar mai da hankali kan sarkar baya, gami da hamstrings, glutes, da ƙananan baya, wanda ke taimakawa haɓaka daidaito da daidaitawa da ake buƙata don aiwatar da lunges tare da tsari mai kyau.
- Matakan haɓakawa: Matakan haɓaka suna da fa'ida ga Barbell Rear Lunges kamar yadda suke kaiwa ga glutes, quadriceps, da hamstrings, amma tare da ƙarin mai da hankali kan ƙarfi da ma'auni ɗaya, wanda zai iya haɓaka aikin huhu da ƙima a cikin ci gaban tsoka.
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 barbell
- Ƙananan motsa jiki tare da barbell
- Barbell Rear Lunge don tsokoki na cinya
- Quadriceps motsa jiki tare da barbell
- Barbell yana motsa jiki don ƙarfin cinya
- Rear Lunge motsa jiki don tsokoki na kafa