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Dumbbell Lunge

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Nqeeb Ib hliThia muaj tub ntsuab tsab mob, o-Hips.
Cov khoom sivTus nais busin
Ib tej VajGluteus Maximus, Quadriceps
Ib tej Vaj themAdductor Magnus, Soleus
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Ntawm sijhawv cov koom tes tawv paub

Introduction rau tso Dumbbell Lunge

Lub Dumbbell Lunge yog ib qho kev tawm dag zog lub cev uas feem ntau ntxiv dag zog rau quadriceps, glutes, thiab hamstrings, nrog cov txiaj ntsig thib ob rau lub hauv paus thiab qhov sib npaug. Nws yog qhov kev tawm dag zog zoo tshaj plaws rau cov neeg nyiam kev qoj ib ce ntawm txhua qib, los ntawm cov pib mus rau cov neeg ncaws pob siab, vim nws qhov kev siv zog kho tau raws li qhov hnyav siv. Qhov kev tawm dag zog no muaj txiaj ntsig zoo rau cov neeg nrhiav kev txhim kho lub cev qis zog, txhim kho kev sib npaug, thiab txhawb cov leeg symmetry, ua rau nws muaj ntau yam ntxiv rau txhua qhov kev tawm dag zog.

Qhia txog: Lub thibkis Step-by-Step Dumbbell Lunge

  • Coj ib kauj ruam mus rau pem hauv ntej nrog koj sab xis, tuav lub dumbbells ntawm koj sab, thiab txo koj lub cev kom txog thaum koj lub hauv caug sab xis yog khoov ntawm 90-degree kaum sab xis thiab koj lub hauv caug sab laug tsuas yog saum pem teb.
  • Xyuas kom koj lub hauv caug pem hauv ntej ncaj nraim saum koj pob taws, tsis txhob thawb tawm mus deb, thiab koj lub hauv caug yuav tsum tsis txhob kov hauv pem teb.
  • Thawb rov qab mus rau qhov chaw pib, tsav tsheb los ntawm pob taws ntawm koj sab xis.
  • Rov ua qhov kev txav nrog koj txhais ko taw mus rau pem hauv ntej, thiab txuas ntxiv mus rau lwm cov ceg rau lub sijhawm ua haujlwm.

Nruab ntxaug ntawv Dumbbell Lunge

  • ** Kev Tso Npe **: Thaum koj lunge, xyuas kom koj lub hauv caug pem hauv ntej ncaj nraim saum koj pob luj taws, tsis txhob thawb tawm deb dhau. Koj lub hauv caug yuav tsum tsis txhob kov hauv pem teb. Khaws ib txoj hlua ntev ntev kom tsis txhob overstretching lossis straining koj cov leeg.
  • **Sib npaug**: Khaws koj qhov sib npaug los ntawm kev ua kom koj qhov hnyav sib npaug ntawm ob txhais taw. Tsis txhob lean ntau dhau ntawm ko taw pem hauv ntej lossis nraub qaum. Qhov no yog ib qho yuam kev uas tuaj yeem ua rau raug mob.
  • **Controlled Movement**: Tsis txhob txav nrawm los yog jerky. Txo koj lub cev mus rau hauv txoj hauj lwm lunge nyob rau hauv ib txoj kev tswj thiab thawb rov qab mus rau qhov chaw pib nrog lub zog. Qhov no yuav ua kom koj cov leeg ua haujlwm tau zoo thiab tsis cia siab rau lub zog.
  • **Siv Yam Nyhav **: Xaiv

Dumbbell Lunge FAQs

Tuaj nov cuag Dumbbell Lunge?

Yog lawm, cov neeg pib tuaj yeem ua lub Dumbbell Lunge ce. Txawm li cas los xij, nws yog ib qho tseem ceeb rau cov neeg pib pib nrog qhov hnyav dua kom ntseeg tau tias lawv tau ua qhov kev tawm dag zog kom raug thiab kom tsis txhob raug mob. Lawv kuj yuav tsum xav txog kev nrhiav kev taw qhia los ntawm tus kws tshaj lij kev noj qab haus huv kom paub meej tias daim ntawv tsim nyog. Ntawm no yog ib daim ntawv qhia step-by-step: 1. Sawv ntsug, tuav lub dumbbell ntawm txhua txhais tes. 2. Ua rau pem hauv ntej nrog ib ko taw, txo koj lub duav kom txog thaum ob lub hauv caug khoov ntawm lub kaum sab xis ntawm 90 degrees. Koj lub hauv caug pem hauv ntej yuav tsum ncaj nraim saum koj pob taws, thaum koj lub hauv caug rov qab tsis kov hauv pem teb. 3. Khaws qhov hnyav hauv koj lub luj taws thaum koj thawb rov qab mus rau qhov chaw pib. 4. Rov ua dua rau sab nraud. Nco ntsoov, nws yog ib qho tseem ceeb uas yuav tsum ua kom koj lub cev ncaj ncaj thiab tswj kom muaj kev sib npaug thoob plaws hauv kev tawm dag zog.

Yuav ua li cas kev sau ntawv tso? Dumbbell Lunge?

  • Taug kev Dumbbell Lunge: Tsis txhob lunging nyob rau hauv qhov chaw, koj txav mus rau pem hauv ntej nrog txhua lub lunge, alternating ob txhais ceg zoo li koj tab tom taug kev.
  • Lateral Dumbbell Lunge: Qhov no suav nrog kev nce mus rau sab tsis yog pem hauv ntej lossis rov qab, tsom rau cov leeg sab hauv thiab sab nraud.
  • Dumbbell Lunge nrog Bicep Curl: Hauv qhov kev hloov pauv no, koj ntxiv bicep curl thaum koj nyob hauv txoj hauj lwm lunge, ua haujlwm ntawm koj lub cev qis thiab sab sauv tib lub sijhawm.
  • Dumbbell Lunge nrog Nyiaj Siv Ua Haujlwm: Qhov kev hloov pauv no ntxiv cov xovxwm nyiaj siv ua haujlwm rau lub lunge, ua kom muaj zog thiab koom nrog koj lub xub pwg nyom thiab caj npab.

Yuav ntawm li cas kev caij kab mob los tso tso Dumbbell Lunge?

  • Deadlifts yog lwm qhov kev tawm dag zog ntxiv rau Dumbbell Lunges, raws li lawv tsom rau cov leeg nqaij tom qab nrog rau cov glutes thiab hamstrings, yog li pab kom sib npaug ntawm cov leeg nqaij thiab tiv thaiv kev raug mob.
  • Kev nce qib, zoo li Dumbbell Lunges, koom nrog quads, hamstrings, thiab glutes, tab sis kuj tseem cuam tshuam koj qhov sib npaug thiab kev sib koom tes, txhim kho cov txiaj ntsig zoo ntawm koj qhov kev ua haujlwm niaj hnub.

Cov ntawv cov tuam tsev muaj kev khiav Dumbbell Lunge

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