Barbell Kumbuyo Lunge
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Ukuxhumana kwe Barbell Kumbuyo Lunge
Barbell Rear Lunge ndi masewera olimbitsa thupi otsika kwambiri omwe amayang'ana kwambiri ma quadriceps, glutes, ndi hamstrings, komanso kuwongolera bwino komanso kukhazikika kwapakati. Ndioyenera kwa anthu apakati mpaka apamwamba kwambiri omwe akufuna kupititsa patsogolo mphamvu zawo zam'munsi ndi kutanthauzira kwaminofu. Anthu angasankhe kuphatikiza masewerawa m'chizoloŵezi chawo kuti athe kupititsa patsogolo masewera, kulimbikitsa kaimidwe kabwino, ndi kuonjezera mphamvu zochepa za thupi.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Kumbuyo Lunge
- Yendani kumbuyo ndi phazi lanu lakumanja, ndikutsitsa thupi lanu pamalo olowera. Bondo lanu lakutsogolo liyenera kupindika pamtunda wa digirii 90 ndipo bondo lanu lakumbuyo liyenera kukhudza pansi.
- Kanikizani chidendene chanu chakutsogolo kuti mubwerere pomwe mukuyambira, ndikusunga msana wanu mowongoka komanso chotchinga chokhazikika.
- Bwerezani mayendedwe ndi mwendo wanu wakumanzere ukubwerera mmbuyo nthawi ino.
- Pitirizani kusinthana miyendo kuti muwerenge kuchuluka komwe mukufuna kubwereza kapena nthawi.
Izinto zokwenza Barbell Kumbuyo Lunge
- Yang'anirani Mayendedwe Anu: Pewani kuthamanga mothamanga kapena kugwiritsa ntchito mphamvu kuti musunthire m'mwamba kuchokera pamphuno. M'malo mwake, yang'anani pa zowongolera, zosalala. Tsitsani thupi lanu pang'onopang'ono ndikukankhira mmbuyo kumalo oyambira ndi mphamvu. Izi zidzathandiza kugwirizanitsa minofu yoyenera ndikupewa kuvulala.
- Sungani Chifuwa Chanu M'mwamba: Kulakwitsa kofala ndiko kutsamira kutsogolo kapena kulola kuti thupi lanu lakumtunda ligwedezeke panthawi yopuma. Nthawi zonse sungani chifuwa chanu mmwamba ndi mapewa kumbuyo. Izi zidzakuthandizani kuti mukhale oyenerera komanso kuti musamavutike m'munsi mwa msana wanu.
- Gwiritsani Ntchito Kulemera Koyenera: Ngati ndinu watsopano
Barbell Kumbuyo Lunge Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Barbell Kumbuyo Lunge?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Rear Lunge, koma ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse kaye zolimbitsa thupi kuti atsimikizire kuti njira yoyenera ikugwiritsidwa ntchito. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuyamba pang'onopang'ono ndipo pang'onopang'ono awonjezere kulemera pamene mphamvu ndi chidaliro chawo zikukula.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Kumbuyo Lunge?
- Kettlebell Rear Lunge: Kusintha kumeneku kumalowa m'malo mwa barbell ndi kettlebell, yomwe imatha kugwiridwa m'manja kapena manja onse awiri, ndikuwonjezera vuto linalake pamlingo wanu ndi kugwirizana kwanu.
- Bodyweight Rear Lunge: Kusinthaku sikufuna zida zilizonse, kupangitsa kuti ikhale njira yabwino kwa oyamba kumene kapena kwa iwo omwe akufuna kuyang'ana kwambiri mawonekedwe ndi kusanja.
- Kuyenda Kumbuyo Lunge: Kusintha kosunthikaku kumaphatikizapo kubwerera mmbuyo kulowa m'mphuno, kenako ndikukankhira ndi phazi lakumbuyo kuti mupite patsogolo.
- Kumbuyo Kwa Lunge Ndi Kupotokola: Kusinthaku kumawonjezera kupindika kwa torso, komwe kumakhudza pachimake ndikuthandizira kukonza bwino komanso kulumikizana.
Izinto zokufunda ezishisa ezivumelekile Barbell Kumbuyo Lunge?
- Ma Deadlifts: Ma Deadlifts amaphatikizana ndi Barbell Rear Lunges poyang'ana unyolo wakumbuyo, kuphatikiza ma hamstrings, glutes, ndi m'munsi kumbuyo, zomwe zimathandizira kuwongolera bwino komanso kulumikizana kofunikira pochita mapapu ndi mawonekedwe oyenera.
- Masitepe: Masitepe ndiwowonjezera opindulitsa ku Barbell Rear Lunges popeza amayang'ananso ma glutes, quadriceps, ndi hamstrings, koma ndi chidwi chowonjezera pa mphamvu ya unilateral ndi kukhazikika, zomwe zimatha kupititsa patsogolo magwiridwe antchito a lunge ndi symmetry pakukula kwa minofu.
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 barbell
- Kulimbitsa thupi kwapansi ndi barbell
- Barbell Kumbuyo Lunge kwa minofu ya ntchafu
- Kulimbitsa thupi kwa Quadriceps ndi barbell
- Zochita za Barbell za ntchafu zolimba
- Kumbuyo Lunge kuchita masewera olimbitsa miyendo