Lunge
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Lunge
Lunge wani motsa jiki ne wanda ke ƙarfafa ƙananan tsokoki na jikin ku, ciki har da quadriceps, hamstrings, da glutes. Ya dace da kowa, tun daga masu farawa zuwa masu sha'awar motsa jiki na ci gaba, saboda ana iya gyara shi don dacewa da matakan motsa jiki daban-daban. Mutane za su so su haɗa lunges cikin ayyukan motsa jiki don fa'idodinsa wajen haɓaka daidaito, haɓaka daidaitawar jiki, da haɓaka ƙarfin aiki gabaɗaya.
Yanayinta: tsammanin nuni a nuni Lunge
- Ɗauki babban mataki gaba tare da ƙafar dama yayin da kake ajiye ƙafar hagu a wuri.
- Rage jikin ku a hankali har sai gwiwa ta gaba ta lanƙwasa a kusurwar digiri 90, tabbatar da cewa gwiwa yana sama da idon sawun kai tsaye.
- Rike nauyin ku a cikin diddige yayin da kuke turawa zuwa matsayi na farawa.
- Maimaita matakan guda ɗaya tare da ƙafar hagu na gaba, kuma ci gaba da canza ƙafafu na tsawon lokacin aikinku.
Lajin Don yi Lunge
- **Nisantar Raunin Gwiwoyi**: Kuskure da aka saba shine ka bar gwiwar gwiwa ta wuce yatsunka, wanda zai iya sanya damuwa mara kyau ga gwiwoyi kuma ya haifar da rauni. Don kauce wa wannan, mayar da hankali kan sauke kwatangwalo maimakon tura gwiwa a gaba.
- ** Ma'auni da Kwanciyar hankali ***: Tsayar da jikin ku a lokacin huhu yana da mahimmanci. Ana iya samun wannan ta hanyar ɗaukar matsayi mai faɗi kaɗan. Wannan yana ba da ƙarin ma'auni kuma yana ba ku damar mayar da hankali kan huhu kanta maimakon ƙoƙarin kiyaye ma'auni.
- ** Shiga Mahimmancin ku ***: Shigar da ku
Lunge Tambayoyin Masu Nuna
Shi beginners za su iya Lunge?
Ee, tabbas masu farawa za su iya yin motsa jiki na huhu. Motsi ne na asali wanda ke da kyau don haɓaka ƙarfin jiki da sassauci. Koyaya, sigar da ta dace tana da mahimmanci don hana rauni da samun mafi kyawun motsa jiki. Masu farawa yakamata su fara da lunges masu nauyin jiki kafin ƙara ƙarin nauyi. Hakanan yana iya zama taimako don samun mai horo ko ƙwararren mai motsa jiki ya duba fom ɗin ku don tabbatar da cewa kuna yin motsi daidai.
Me ya sa ya wuce ga Lunge?
- Tafiya Lunge: Wannan ya haɗa da huhu gaba sannan kuma kawo ƙafar baya don saduwa da ƙafar gaba, da maimaita wannan motsi a cikin motsin tafiya.
- Side Lunge: Wannan bambancin huhu ya ƙunshi tafiya zuwa gefe, wanda ke kaiwa cinyoyin ciki da na waje.
- Jumping Lunge: Wannan shine mafi ci gaba bambance-bambancen huhu wanda ya haɗa da tsalle da canza ƙafafu a cikin iska don babban motsa jiki.
- Curtsy Lunge: Wannan bambancin ya haɗa da haye ƙafa ɗaya a bayan ɗayan a cikin motsi mai lanƙwasa, wanda ke taimakawa wajen kai hari ga glutes da cinyoyin ciki.
Me suna da abin da ya sanya ɗaukehawa ga Lunge?
- Har ila yau, masu haɓakawa suna haɓaka huhu yayin da suke kwaikwayon yanayin motsi na ƙafa ɗaya na huhu, wanda ke taimakawa wajen inganta ƙarfi da kwanciyar hankali, sannan kuma suna kaiwa ga ƙungiyoyin tsoka iri ɗaya.
- Deadlifts wani motsa jiki ne wanda ke cike da huhu, yayin da suke mai da hankali kan tsokoki na baya kamar glutes da hamstrings, suna ba da daidaituwa ga yanayin huhu na quad-mamamaki da haɓaka ingantaccen ƙarfin jiki.
Karin kalmar raɓuwa ga Lunge
- Barbell Lunge motsa jiki
- Quadriceps ƙarfafa motsa jiki
- Ayyukan toning cinya
- Barbell motsa jiki na kafafu
- Motsa jiki tare da nauyi
- Ƙarfafa motsa jiki don cinya
- Quadriceps barbell motsa jiki
- Horon nauyi don ƙafafu
- Barbell lunges don quadriceps
- Ayyukan motsa jiki tare da barbells.