Thumbnail for the video of exercise: Barbell Kumbuyo Lunge

Barbell Kumbuyo Lunge

Umakhi woMsebenzi

Inhloko yeziNdawoKwadrips, Mapahu mamindruji.
IdivayisiMexau Karala
Imimiselo eqhaphoGluteus Maximus, Quadriceps
Amashwa eqhaphoAdductor Magnus, Soleus
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Barbell Kumbuyo Lunge

Barbell Rear Lunge ndi masewera olimbitsa thupi amphamvu omwe amalimbana ndi quadriceps, glutes, ndi hamstrings, komanso kuwongolera bwino komanso kulumikizana. Ndizoyenera kwa oyamba kumene komanso othamanga apamwamba, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi msinkhu uliwonse wa masewera olimbitsa thupi mwa kusintha kulemera kwa barbell. Anthu angasankhe kuchita masewera olimbitsa thupi osati kungolimbitsa thupi komanso kukhazikika, komanso kuti azitha kuchita bwino pamasewera a tsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Kumbuyo Lunge

  • Yendani phazi lanu lakumanja m'mbuyo, ndikuweramitsa mawondo onse pamtunda wa digirii 90, ndikusunga bondo lanu lakutsogolo pamwamba pa bondo lanu komanso kuti bondo lanu lakumbuyo ligwire pansi.
  • Kanikizani mmbuyo chidendene chanu chakutsogolo kuti mubwerere pomwe mudayambira, ndikusunga pachimake chanu komanso msana wanu molunjika mukuyenda.
  • Bwerezani kusuntha komweko kumbali yakumanzere, kuponda phazi lanu lakumanzere chakumbuyo kulowa m'mphuno.
  • Pitirizani kusinthana miyendo kuti mubwereze nambala yomwe mukufuna, kuonetsetsa kuti mukuchita bwino nthawi yonseyi.

Izinto zokwenza Barbell Kumbuyo Lunge

  • Kuyenda Koyendetsedwa: Pewani kuchita masewera olimbitsa thupi mothamanga. M'malo mwake, pindani pang'onopang'ono komanso mowongolera. Izi sizidzangothandiza kuteteza kuvulala komanso kuonetsetsa kuti minofu yanu ikugwira ntchito mokwanira, zomwe zimathandiza kuti mukhale ndi masewera olimbitsa thupi.
  • Kulemera Koyenera: Mukamagwiritsa ntchito barbell, ndikofunika kugawa kulemera kwake mofanana pamapewa anu. Kulemera kosagwirizana kungayambitse kusalinganika komanso kuvulala. Onetsetsani kuti barbell ili pakati musanayambe masewerawo.
  • Kuzama kwa Lunge: Kulakwitsa kwina komwe kumachitika kawirikawiri sikulowa mkati mozama. Yesetsani kuti ntchafu yanu yakutsogolo ikhale yofanana ndi pansi pansi pa phazi. Komabe, musalole

Barbell Kumbuyo Lunge Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Kumbuyo Lunge?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Rear Lunge. Komabe, ndikofunikira kuti muyambe ndi kulemera komwe kumatha kutha komanso kuyang'ana kwambiri kukhala ndi mawonekedwe oyenera. Zochita izi ndizopindulitsa kulimbitsa thupi lapansi, kuphatikizapo glutes, hamstrings, ndi quadriceps. Zimathandizanso kuwongolera bwino komanso kukhazikika. Oyamba kumene angafune kuyamba ndi kuchita masewera olimbitsa thupi popanda kulemera kulikonse, kapena ndi barbell yopepuka kwambiri, kuti atsitse kayendetsedwe kake asanawonjezere kulemera. Monga nthawi zonse, ndi bwino kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti awonetsetse masewerawa kuti awonetsetse njira yoyenera ndikupewa kuvulala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Kumbuyo Lunge?

  • Kettlebell Rear Lunge: Kusinthaku kumalowa m'malo mwa barbell ndi kettlebell, yomwe imatha kugwiridwa ndi dzanja limodzi kapena awiri mukamapuma.
  • Bodyweight Rear Lunge: Kusiyanasiyana kumeneku sikumaphatikizapo kulemera konse, kudalira kulemera kwa thupi kukana.
  • Kuyenda Kumbuyo Lunge: Mwa kusinthaku, m'malo mobwerera pamalo oyambira pambuyo pa mphira iliyonse, mumapitiriza kupita patsogolo, kusinthasintha miyendo.
  • Pamwamba pa Barbell Kumbuyo Lunge: Kusinthaku kumaphatikizapo kugwira mphira pamwamba ndi manja onse awiri pamene mukugwedeza, zomwe zingapangitse vuto ndikupangitsa thupi lakumtunda.

Izinto zokufunda ezishisa ezivumelekile Barbell Kumbuyo Lunge?

  • Ma Deadlifts amathanso kugwirizana ndi Barbell Rear Lunges chifukwa amayang'ana pa unyolo wakumbuyo, kuphatikiza ma hamstrings ndi glutes, komanso amalowetsa m'munsi kumbuyo ndi pachimake, kulimbikitsa kukhazikika komanso kukhazikika komwe kungapangitse magwiridwe antchito a mapapu.
  • Kupititsa patsogolo, makamaka pamene akuchitidwa ndi zolemera, kungakhale kopindulitsa kwa chizolowezi chomwe chimaphatikizapo Barbell Rear Lunges, pamene amayang'ana ma quadriceps, hamstrings, ndi glutes mu kayendetsedwe kofanana komweko, kuthandizira kukonza bwino ndi kugwirizana.

Amaxabiso angamahlekwane kanye Barbell Kumbuyo Lunge

  • Kulimbitsa thupi kwa Barbell Rear Lunge
  • Zochita zolimbitsa thupi za Quadriceps
  • ntchafu toning ndi barbell
  • Zochita za Barbell za miyendo
  • Kulimbitsa thupi Kumbuyo kwa Lunge ndi zolemera
  • Maphunziro a Barbell kwa ntchafu
  • Kulimbitsa thupi kwa Quadriceps ndi barbell
  • Zochita zotsogola za miyendo yokhala ndi barbell
  • Kulimbitsa ntchafu Kumbuyo Lunge
  • Maphunziro amphamvu a Quadriceps okhala ndi barbell