Rear Lunge
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Rear Lunge
Rear Lunge wani motsa jiki ne mai fa'ida mai fa'ida sosai wanda ke yin niyya da ƙarfafa quadriceps, glutes, da hamstrings, yayin da yake haɓaka daidaito da kwanciyar hankali. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa manyan ƴan wasa, saboda ana iya gyara shi don dacewa da iyawar mutum. Mutane za su so su haɗa Rear Lunges a cikin tsarin motsa jiki kamar yadda yake kwaikwayon motsi na yau da kullum, yana taimakawa wajen dacewa da aiki, kuma zai iya taimakawa wajen rigakafin rauni ta hanyar inganta sassauci da lafiyar haɗin gwiwa.
Yanayinta: tsammanin nuni a nuni Rear Lunge
- Ɗauki mataki baya tare da ƙafar dama, ajiye yatsun kafa suna nunawa gaba da diddige dama daga ƙasa.
- Rage jikin ku ta hanyar lanƙwasa gwiwoyi biyu zuwa kusan kusurwar digiri 90, tabbatar da cewa gwiwa ta gaba tana sama da idon sawu kuma gwiwa ta baya tana shawagi kusa da ƙasa.
- Kashe ƙafar dama don komawa wurin farawa, kiyaye nauyinka a cikin diddige na hagu.
- Maimaita matakan guda ɗaya tare da ƙafar hagu na komawa baya, kuma ci gaba da canza ƙafafu don adadin da ake so na maimaitawa.
Lajin Don yi Rear Lunge
- Guji Jingina Gaba: Kuskure na gama gari don gujewa shine karkatar da gangar jikin ku gaba. Wannan zai iya sanya damuwa mara amfani a kan ƙananan baya kuma ya kawar da hankali daga ƙananan jikin ku. Koyaushe kiyaye kirjin ku sama, kafadu baya, kuma duba gaba.
- Kada ku yi gaggawa: Wani kuskure na yau da kullun shine yin gaggawa ta cikin motsi. Wannan na iya haifar da asarar ma'auni da siffar da ba ta dace ba. Madadin haka, ɗauki lokacin ku don yin kowane huhu tare da sarrafawa. Wannan kuma zai taimaka shigar da cibiya da ƙananan tsokoki na jiki yadda ya kamata.
- Daidaita Knee: Yi
Rear Lunge Tambayoyin Masu Nuna
Shi beginners za su iya Rear Lunge?
Ee, tabbas masu farawa zasu iya yin motsa jiki na Rear Lunge. Yana da sauƙi kuma mai tasiri ƙananan motsa jiki wanda ke kaiwa quads, hamstrings, glutes, da ainihin. Duk da haka, yana da mahimmanci don tabbatar da tsari mai kyau don kauce wa rauni. Masu farawa yakamata su fara da lunges masu nauyi kafin su ƙara kowane ƙarin nauyi. Idan akwai wata wahala ko rashin jin daɗi, yana iya zama da amfani a tuntuɓi ƙwararrun ƙwararru don tabbatar da ingantacciyar dabara.
Me ya sa ya wuce ga Rear Lunge?
- Rear Lunge tare da Latsa Sama: A cikin wannan bambance-bambancen, kuna danna nau'i biyu na dumbbells sama yayin da kuke komawa cikin huhu, kuna shigar da kafadu da hannayenku.
- Sliding Rear Lunge: Wannan bambancin yana amfani da diski mai zamewa ko tawul a ƙarƙashin ƙafa ɗaya, yana ƙara ƙalubale zuwa daidaito da kwanciyar hankali.
- Rear Lunge with Knee Lift: Anan, kuna ƙara ɗaga gwiwa a ƙarshen huhu, wanda ya haɗa da ƙarin aiki mai mahimmanci kuma yana ƙara ƙalubalen daidaituwa.
- Rear Lunge with Twist: A cikin wannan bambance-bambancen, kuna ƙara juzu'i a kan ƙafar ku ta gaba a ƙasan huhu, wanda ke ɗaukar ma'aunin ku kuma yana ƙalubalantar daidaiton ku.
Me suna da abin da ya sanya ɗaukehawa ga Rear Lunge?
- Har ila yau, matakan haɓaka suna haɓaka Rear Lunges da kyau saboda suna mai da hankali kan tsokoki na ƙafa ɗaya, amma suna ƙara wani nau'i na daidaito da kwanciyar hankali, wanda zai iya taimakawa wajen inganta daidaituwar jiki da ƙarfi.
- Glute Bridges wani motsa jiki ne mai fa'ida don haɗawa da Rear Lunges, yayin da suke keɓance musamman ga glutes da hamstrings, suna taimakawa ƙarfafawa da sautin waɗannan wuraren, waɗanda ke da mahimmanci don aiwatar da huhu yadda ya kamata.
Karin kalmar raɓuwa ga Rear Lunge
- Barbell Rear Lunge motsa jiki
- Quadriceps ƙarfafa motsa jiki
- Thighs toning exercises
- Ayyukan motsa jiki don ƙafafu
- Rear Lunge motsa jiki na yau da kullun
- Ƙarfafa Quadriceps tare da Barbell
- Fasahar Barbell Rear Lunge
- Yadda ake yin Rear Lunge tare da Barbell
- Motsa jiki don tsokoki na cinya
- Horar da Quadriceps tare da Rear Lunge.