Lunge
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Lunge
Lub Lunge yog ib qho kev tawm dag zog ntau yam uas feem ntau ntxiv dag zog rau koj lub cev nqaij daim tawv, nrog rau koj cov quadriceps, hamstrings, thiab glutes. Nws tsim nyog rau txhua tus, los ntawm cov pib tshiab mus rau cov neeg nyiam kev noj qab haus huv, vim nws tuaj yeem hloov kho kom haum rau ntau qib kev qoj ib ce. Cov neeg yuav xav koom nrog cov lunges rau hauv lawv cov kev ua haujlwm rau nws cov txiaj ntsig hauv kev txhim kho kev sib npaug, txhim kho lub cev sib npaug, thiab txhawb nqa tag nrho kev ua haujlwm.
Qhia txog: Lub thibkis Step-by-Step Lunge
- Ua ib kauj ruam loj rau pem hauv ntej nrog koj txhais ko taw sab xis thaum tuav koj txhais ko taw laug nyob rau hauv qhov chaw.
- Maj mam txo koj lub cev kom txog thaum koj lub hauv caug pem hauv ntej yog khoov ntawm 90-degree lub kaum ntse ntse, xyuas kom koj lub hauv caug ncaj nraim saum koj pob taws.
- Khaws koj qhov hnyav hauv koj lub luj taws thaum koj thawb rov qab mus rau qhov chaw pib.
- Rov ua cov kauj ruam tib yam nrog koj sab laug taw mus rau pem hauv ntej, thiab txuas ntxiv mus rau lwm ob txhais ceg rau lub sijhawm ua haujlwm.
Nruab ntxaug ntawv Lunge
- **Kev zam txim rau lub hauv caug**: Ib qho yuam kev yog cia koj lub hauv caug mus dhau koj cov ntiv taw, uas tuaj yeem ua rau muaj kev ntxhov siab rau koj lub hauv caug thiab ua rau raug mob. Txhawm rau zam qhov no, tsom mus rau tso koj lub duav es tsis txhob thawb koj lub hauv caug rau pem hauv ntej.
- **Sib npaug thiab ruaj khov**: Ua kom koj lub cev ruaj khov thaum lub ntsws yog qhov tseem ceeb. Qhov no tuaj yeem ua tiav los ntawm kev ua kom dav me ntsis. Qhov no muab kev sib npaug ntau dua thiab tso cai rau koj tsom mus rau qhov lunge nws tus kheej ntau dua li sim ua kom koj qhov nyiaj tshuav.
- ** Ua Koj Tus Cwj Pwm **: Koom nrog koj
Lunge FAQs
Tuaj nov cuag Lunge?
Yog lawm, cov neeg pib tshiab tuaj yeem ua qhov kev tawm dag zog lunge. Nws yog ib qho yooj yim txav uas yog qhov zoo rau kev tsim lub cev qis zog thiab yoog raws. Txawm li cas los xij, daim ntawv tsim nyog yog qhov tseem ceeb los tiv thaiv kev raug mob thiab tau txais txiaj ntsig zoo tshaj plaws ntawm kev tawm dag zog. Cov pib tshiab yuav tsum pib nrog lub cev hnyav ua ntej ntxiv qhov hnyav ntxiv. Nws kuj tseem yuav pab tau kom muaj tus kws qhia lossis tus kws paub txog kev tawm dag zog tshawb xyuas koj daim ntawv kom paub tseeb tias koj ua qhov kev txav kom raug.
Yuav ua li cas kev sau ntawv tso? Lunge?
- Taug kev Lunge: Qhov no suav nrog lunging rau pem hauv ntej thiab tom qab ntawd nqa koj ko taw rov qab kom tau raws li koj ko taw pem hauv ntej, thiab rov ua qhov kev txav no hauv kev taug kev.
- Sab Lunge: Qhov kev hloov pauv no suav nrog kev nce mus rau sab, uas tsom rau sab hauv thiab sab nraud.
- Jumping Lunge: Qhov no yog qhov kev hloov pauv siab tshaj plaws uas suav nrog dhia thiab hloov ob txhais ceg hauv huab cua rau kev ua haujlwm siab.
- Curtsy Lunge: Qhov kev hloov pauv no suav nrog hla ib txhais ceg qab ntawm lwm qhov hauv cov lus tsa suab, uas pab txhawm rau txhawm rau lub glutes thiab sab hauv ncej puab.
Yuav ntawm li cas kev caij kab mob los tso tso Lunge?
- Cov kauj ruam-ups kuj ntxiv lunges raws li lawv ua raws li lub lunge tus qauv ib-legged txav, uas yuav pab txhim kho unilateral zog thiab stability, thiab lawv kuj tsom rau tib cov leeg tseem ceeb.
- Deadlifts yog lwm qhov kev tawm dag zog uas txhawb nqa lunges, raws li lawv tsom mus rau cov leeg tom qab cov leeg zoo li glutes thiab hamstrings, muab qhov sib npaug rau plaub qhov tseem ceeb ntawm lunges thiab txhawb nqa lub cev qis dua lub zog.
Cov ntawv cov tuam tsev muaj kev khiav Lunge
- Barbell Lunge kev ua si
- Quadriceps ntxiv dag zog rau workouts
- Thigh toning kev ua si
- Barbell workouts rau ob txhais ceg
- Lunge ce nrog hnyav
- Strengthening ce rau ncej puab
- Quadriceps barbell ce
- Kev cob qhia hnyav rau ob txhais ceg
- Barbell lunges rau quadriceps
- Ob txhais ceg workouts nrog barbells.