Lunge tare da ɗaga ƙafa
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Lunge tare da ɗaga ƙafa
Lunge tare da Leg Leg wani motsa jiki ne mai ƙarfi wanda ke kaiwa ƙungiyoyin tsoka da yawa, gami da glutes, quads, hamstrings, da ainihin, haɓaka ƙarfi, daidaito, da sassauci. Ya dace da masu sha'awar motsa jiki na kowane matakai, daga masu farawa zuwa ci gaba, kamar yadda za'a iya gyara shi gwargwadon matakan dacewa. Mutane za su so yin wannan motsa jiki don inganta ƙananan ƙarfin jiki, haɓaka ainihin kwanciyar hankali, haɓaka daidaituwa, da ƙara yawan aikin su na dacewa.
Yanayinta: tsammanin nuni a nuni Lunge tare da ɗaga ƙafa
- Ɗauki babban mataki gaba tare da ƙafar dama kuma ka rage jikinka har sai gwiwa ta dama ta lanƙwasa zuwa digiri 90 kuma gwiwa na hagu yana kusan taɓa ƙasa. Wannan shine matsayi na huhu.
- Kashe tare da ƙafar dama kuma mayar da shi zuwa wurin farawa yayin da kake ɗaga ƙafar hagu a tsaye a bayanka, kiyaye ainihin ka da kiyaye ma'auni.
- Rage ƙafar hagu don komawa wurin farawa.
- Maimaita motsa jiki tare da kishiyar kafa, ɓangarorin daban-daban don adadin da ake so na maimaitawa.
Lajin Don yi Lunge tare da ɗaga ƙafa
- Shiga Mahimmancin ku: Don yin ɗaga ƙafa, matsa sama ta diddigin gaban ku kuma ɗaga ƙafar baya daga ƙasa, kawo gwiwa zuwa kirjin ku. Haɗa ainihin ku don taimaka muku daidaitawa da samar da kwanciyar hankali yayin ɗagawa.
- Sarrafa Motsinku: Ka guji yin gaggawar motsi. Maimakon haka, mayar da hankali kan sarrafawa, ƙungiyoyin ganganci. Wannan zai taimaka wajen aiwatar da tsokoki yadda ya kamata kuma rage haɗarin rauni. Kurakurai gama gari don gujewa:
- Jingina Gaba: Ɗaya daga cikin kuskuren da aka fi sani shine jingina gaba da yawa ko kuma da baya a lokacin huhu. Wannan na iya sanya damuwa maras buƙata akan gwiwoyi da baya. Yi ƙoƙarin kiyaye naku
Lunge tare da ɗaga ƙafa Tambayoyin Masu Nuna
Shi beginners za su iya Lunge tare da ɗaga ƙafa?
Ee, masu farawa tabbas za su iya yin Lunge tare da motsa jiki daga ƙafa. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan kiyaye tsari mai kyau don guje wa rauni. Idan ɗaga ƙafar ya nuna yana da ƙalubale da farko, masu farawa za su iya farawa da huhu kawai kuma a hankali su haɗa ƙafar ɗagawa yayin da ƙarfinsu da daidaituwarsu suka inganta. Hakanan yana da fa'ida a sami mai koyarwa ko ƙwararriyar motsa jiki ya jagorance ku ta hanyar motsa jiki da farko don tabbatar da cewa kuna yin shi daidai.
Me ya sa ya wuce ga Lunge tare da ɗaga ƙafa?
- Juya Lunge tare da ɗaga ƙafa: Maimakon yin huhu gaba, kuna komawa baya cikin huhu sannan ku ɗaga ƙafar ku ta gaba yayin da kuka dawo tsaye.
- Lunge tare da Babban Knee: Wannan bambancin yana ƙara haɓakar gwiwa mai tsayi a ƙarshen huhu na gaba, yana ƙara ƙalubale zuwa ma'auni da ainihin ku.
- Walking Lunge with Left Left: Wannan motsi ne na ci gaba inda za ku ci gaba zuwa cikin huhu, ɗaga ƙafar baya yayin yin gaba, sannan ku shiga cikin huhu na gaba.
- Curtsy Lunge tare da Hawan Ƙafa na Gefe: Anan, kuna komawa baya kuma a fadin jikin ku zuwa cikin huhu mai tsinke, sannan ku ɗaga ƙafar baya zuwa gefe yayin da kuka dawo tsaye.
Me suna da abin da ya sanya ɗaukehawa ga Lunge tare da ɗaga ƙafa?
- Glute Bridges: Wannan motsa jiki na musamman yana kaiwa ga glutes da hamstrings, waɗanda kuma suke aiki a cikin Lunge tare da Ƙafar Ƙafa, don haka inganta ƙarfin tsoka da kwanciyar hankali da ake bukata don wannan motsa jiki.
- Mataki-ups: Mataki-ups wani ƙananan motsa jiki ne wanda ke aiki da glutes, quads, da hamstrings, kama da Lunge tare da Leg Lift, kuma yana inganta ma'auni da daidaitawa, waɗanda suke da mahimmanci don yin lunges tare da ɗaga ƙafa yadda ya kamata.
Karin kalmar raɓuwa ga Lunge tare da ɗaga ƙafa
- Motsa Jiki na Lunge
- Plyometric Leg Lefts
- Lunge tare da Tada Kafa
- Motsa Jiki na Plyometric
- Ƙananan Jiki Plyometrics
- Aikin motsa jiki na Leg Lift Lunge
- Jiki Lunge da Dagawa
- Ayyukan Lunge Plyometric
- Ƙarfafa Horon Huhu
- Motsa Jiki na Ƙafar Kiwon Hushi