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Forward Lunge

Exercise Profile

Nqeeb Ib hliNpoo nbuonik näbr mtal., Cov healing no mah med wv nuv.
Cov khoom sivcua licas de kev txhij
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 Forward Lunge

Lub Forward Lunge yog ib qho kev tawm dag zog uas feem ntau tsom rau quadriceps, tab sis kuj koom nrog glutes, hamstrings, thiab core, ua rau nws ua haujlwm zoo hauv lub cev. Nws yog qhov tsim nyog rau ob qho tib si beginners thiab siab zog enthusiasts vim nws tuaj yeem hloov kho tau yooj yim kom phim tus neeg lub cev muaj zog. Cov neeg yuav xav ua qhov kev tawm dag zog no vim nws tsis yog tsuas yog ntxiv dag zog thiab ua kom lub cev qis, tab sis kuj txhim kho kev sib npaug, kev sib koom tes, thiab kev ua haujlwm tag nrho.

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

  • Ua ib kauj ruam loj rau pem hauv ntej nrog koj txhais ko taw sab xis, tuav koj txhais ko taw rau hauv qhov chaw.
  • Txo koj lub cev kom txog thaum koj tus ncej puab sab xis yog tib yam rau hauv av thiab koj lub hauv caug sab xis ncaj nraim saum koj pob taws. Koj lub hauv caug sab laug yuav tsum tau khoov ntawm 90-degree lub kaum ntse ntse, taw rau hauv pem teb.
  • Tshem tawm nrog koj txhais ko taw thiab rov qab mus rau qhov chaw pib.
  • Rov ua cov kauj ruam tib yam nrog koj txhais ko taw sab laug, alternating ob txhais ceg rau qhov xav tau ntawm kev rov ua dua.

Nruab ntxaug ntawv Forward Lunge

  • Tuav Upright Posture: Tsis txhob txav mus rau pem hauv ntej lossis rov qab thaum lub sijhawm ua haujlwm. Khaws koj lub cev ncaj thiab koj lub hauv paus koom nrog. Qhov no tsis tsuas yog pab kom muaj kev sib npaug, tab sis kuj ua kom cov leeg raug ua haujlwm.
  • Coj ib kauj ruam loj rau pem hauv ntej: Qhov loj ntawm koj cov kauj ruam tuaj yeem cuam tshuam rau kev ua haujlwm ntawm lub lunge. Ib kauj ruam me me dhau lawm yuav ua rau lub siab ntawm koj lub hauv caug thiab cov kauj ruam loj dhau tuaj yeem ua rau koj lub duav flexors. Lub hom phiaj ua ib kauj ruam uas tso cai rau koj ob lub hauv caug khoov ntawm li 90-degree lub kaum ntse ntse.
  • Cia Koj Pace: Tsis txhob maj hla koj lub ntsws. Kev mus nrawm dhau tuaj yeem ua rau koj poob koj qhov nyiaj tshuav thiab tsis ua kom tag nrho cov leeg koj tab tom sim ua haujlwm

Forward Lunge FAQs

Tuaj nov cuag Forward Lunge?

Yog lawm, cov pib tshiab tuaj yeem ua qhov Forward Lunge ce. Nws yog ib qho kev tawm dag zog zoo los txhawb lub cev qis, suav nrog quadriceps, hamstrings, glutes, thiab calves. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tau pib nrog qhov hnyav uas xis nyob thiab ua kom pom tseeb ntawm kev tuav daim ntawv kom tsis txhob raug mob. Tej zaum nws yuav pab tau rau cov neeg pib pib nrog lub cev hnyav ua ntej ntxiv qhov hnyav ntxiv.

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

  • Lateral Lunge: Qhov kev hloov pauv no suav nrog kev tawm mus rau sab es tsis txhob mus rau pem hauv ntej, uas tsom rau cov glutes thiab sab hauv ncej puab.
  • Taug kev Lunge: Qhov no yog ib qho ntawm cov lunges rau pem hauv ntej, tab sis es tsis txhob nqis rov qab los pib, koj taug kev rau pem hauv ntej, hloov ob txhais ceg nrog txhua kauj ruam.
  • Curtsy Lunge: Qhov kev hloov pauv no suav nrog kev nce koj ko taw rov qab thiab hla koj lub cev, ua raws li kev txav ntawm curtsy, uas tsom rau lub glutes thiab sab hauv ncej puab.
  • Jumping Lunge: Qhov no yog qhov kev hloov pauv ntau dua qhov koj ntxiv dhia thaum koj hloov koj ob txhais ceg, uas ua rau kom muaj zog thiab ntxiv cov khoom siv cardio rau kev tawm dag zog.

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

  • Step-ups: Cov kauj ruam-ups kuj tsom koj ob txhais ceg thiab glutes zoo li Forward Lunges, tab sis lawv ntxiv cov ntsiab lus ntawm kev sib npaug thiab kev sib koom tes, ua rau koj cov leeg ua haujlwm sib txawv thiab txhim kho koj lub cev qis zog thiab ruaj khov.
  • Glute Bridges: Thaum Forward Lunges feem ntau tsom koj quads thiab hamstrings, Glute Bridges pab ntxiv dag zog thiab tone koj glutes thiab hamstrings, ua kom muaj kev sib npaug rau koj lub cev.

Cov ntawv cov tuam tsev muaj kev khiav Forward Lunge

  • Lub cev hnyav ceg ce
  • Quadriceps ntxiv dag zog rau workouts
  • Thigh toning kev ua si
  • Tsis muaj cov cuab yeej lunge exercises
  • Forward Lunge workout
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  • Quadriceps bodyweight exercise
  • Home workout rau ob txhais ceg
  • Txhim kho tus ncej puab nrog lunges
  • Lub cev hnyav quad ce