Barbell Front Rack Lunge
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Ukuxhumana kwe Barbell Front Rack Lunge
Barbell Front Rack Lunge ndi masewera olimbitsa thupi omwe amalimbitsa magulu angapo a minofu, kuphatikiza glutes, quadriceps, ndi core. Ndi yoyenera kwa anthu okonda masewera olimbitsa thupi apakati mpaka apamwamba omwe akufuna kukulitsa mphamvu zawo zam'munsi ndi kukhazikika. Mwa kuphatikiza izi muzochita zanu, mutha kuwongolera bwino, kugwirizanitsa, ndi kulimba kwa magwiridwe antchito, ndikupangitsa kuti ikhale yowonjezera pamphamvu iliyonse kapena pulogalamu yokhazikika.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Front Rack Lunge
- Kwezani mipiringidzo pachoyikapo pokankhira mmwamba ndi miyendo yanu ndikuwongola torso yanu, kenako chokani pachoyikapo ndikuyika mapazi anu m'lifupi mwake.
- Kuti muyambitse phazi, yendani kutsogolo ndi phazi lanu lakumanja, kugwera chidendene chanu kenako phazi lanu lakutsogolo, ndikutsitsa thupi lanu popinda bondo ndi ntchafu ya mwendo wanu wakutsogolo mpaka bondo la mwendo wanu wakumbuyo likuyandikira pansi.
- Kanikizani kupyola chidendene cha phazi lanu lakumanja kuti mukweze thupi lanu kuti liyime, kenaka bwerezani phazi pa mwendo wanu wakumanzere.
- Pitirizani kusinthana miyendo ndikubwerezabwereza, kuonetsetsa kuti bondo lanu lakutsogolo silikudutsa zala zanu ndipo bondo lanu lakumbuyo limayandikira pansi nthawi zonse kuti likhale loyenera.
Izinto zokwenza Barbell Front Rack Lunge
- Kuyenda Moyenera: Pamene mukuyenda, yendani kutsogolo ndi phazi limodzi ndipo pindani mawondo anu mpaka bondo lanu lakumbuyo likhudze pansi. Bondo lanu lakutsogolo liyenera kukhala pamwamba pa bondo lanu ndipo bondo lanu lakumbuyo liyenera kuloza pansi. Pewani kulakwitsa kutsamira patali kwambiri kapena kulola bondo lanu lakutsogolo kudutsa zala zanu, chifukwa izi zingayambitse kuvulala kwa mawondo.
- Kuyenda Koyendetsedwa: Sungani mayendedwe pang'onopang'ono komanso mowongolera. Pewani kulakwitsa pothamanga masewerawo kapena kugwiritsa ntchito mphamvu kuti mumalize kuyenda. Izi sizimangochepetsa mphamvu ya masewera olimbitsa thupi, komanso kumawonjezera chiopsezo cha kuvulala.
- Chiyanjano Chachikulu: Yesetsani kukhala otanganidwa nthawi zonse
Barbell Front Rack Lunge Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Barbell Front Rack Lunge?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Front Rack Lunge, koma tikulimbikitsidwa kuti tiyambe ndi zolemetsa zopepuka kapena ngakhale belu lopanda zolemera. Kuchita masewera olimbitsa thupi kumafuna mawonekedwe abwino kuti apewe kuvulala, choncho zingakhale zopindulitsa kukhala ndi mphunzitsi kapena wonyamula katundu wodziwa bwino kuti aziyang'anira poyamba. Ndikofunikiranso kuwonetsetsa kuti munthu ali womasuka ndi kuwongolera koyambira asanawonjezere zovuta za barbell. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Front Rack Lunge?
- Kettlebell Front Rack Lunge: Mukusintha uku, mumagwira kettlebell m'dzanja lililonse pamapewa, ndikusunga zigono zanu pafupi ndi thupi lanu pamene mukuyenda.
- Barbell Pamwamba pa Lunge: Pamphuno iyi, mumagwiritsa ntchito belu pamwamba ndi manja onse awiri, ndikusunga manja anu motalika mukuyenda.
- Walking Barbell Front Rack Lunge: Uku ndikusintha kosunthika komwe mumayenda kutsogolo uku mukuyenda, belu lotchinga pamapewa.
- Barbell Front Rack Reverse Lunge : Kusinthaku kumaphatikizapo kubwerera mmbuyo mu mapapo, m'malo mopita patsogolo, kwinaku mukugwira barbell pamtunda.
Izinto zokufunda ezishisa ezivumelekile Barbell Front Rack Lunge?
- Ma Deadlifts amathandiziranso Barbell Front Rack Lunges pamene amayang'ana kwambiri minofu yam'mbuyo yam'mbuyo kuphatikizapo hamstrings, glutes, ndi kumbuyo kwapansi, zomwe zimapereka ndondomeko yolimbitsa thupi yomwe imayang'ana kutsogolo ndi kumbuyo kwa thupi.
- Zochita zolimbitsa thupi za Step-Up zimakwaniritsa Barbell Front Rack Lunges potengera kusuntha komweko, komwe kumathandizira kuwongolera bwino, kulumikizana, ndi mphamvu zapamodzi, komanso kulunjika magulu omwewo a minofu monga ma quadriceps, hamstrings, ndi glutes.
Amaxabiso angamahlekwane kanye Barbell Front Rack Lunge
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- Front Rack Lunge Technique
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- Front Rack Barbell Lunge Malangizo
- Kulimbitsa ntchafu ndi Barbell Lunges