Barbell Lunge
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Ukuxhumana kwe Barbell Lunge
Barbell Lunge ndi masewera olimbitsa thupi otsika kwambiri omwe amalimbana ndi magulu angapo a minofu, kuphatikizapo quadriceps, hamstrings, glutes, ndi ana a ng'ombe, zomwe zimathandiza kuti mukhale ndi mphamvu komanso bata. Zochita izi ndizoyenera kwa aliyense kuyambira oyamba kupita ku othamanga apamwamba, chifukwa zimatha kusinthidwa mosavuta kumagulu olimbitsa thupi. Anthu amatha kusankha kuchita masewerawa chifukwa sikuti amangowonjezera mphamvu ndi mphamvu za minofu, komanso amathandizira kukhazikika, kugwirizana, komanso kukhazikika kwapakati, zomwe ndizofunikira kwambiri pakuchita masewera olimbitsa thupi ndi zochitika za tsiku ndi tsiku.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Lunge
- Yendani kutsogolo ndi phazi lanu lakumanja, kugwada pa bondo mpaka ntchafu yanu ifanane ndi pansi, onetsetsani kuti bondo lanu silikupitirira zala zanu.
- Kankhirani ndi phazi lanu lakumanja kuti mubwerere kumalo oyambira, kusunga msana wanu molunjika ndi mapewa anu kumbuyo nthawi yonse yoyendayenda.
- Bwerezani kusuntha ndi phazi lanu lakumanzere, kusinthasintha miyendo kwa nthawi yonseyi.
- Nthawi zonse kumbukirani kugwirizanitsa pakati panu, khalani pachifuwa chanu ndikukhalabe ndi msana wosalowerera muzochita zolimbitsa thupi.
Izinto zokwenza Barbell Lunge
- Mayendedwe Oyendetsedwa: Osathamangira m'mapapu anu. Kuyenda kulikonse kuyenera kukhala kochepa komanso koyendetsedwa. Yendani kutsogolo ndi phazi limodzi, kutsitsa thupi lanu mpaka bondo lanu lakutsogolo litapindika pafupifupi ma degree 90. Bondo lanu lakumbuyo liyenera kukhudza pansi. Pewani kulola bondo lanu lakutsogolo kupitirira zala zanu chifukwa izi zingayambitse kuvulala kwa mawondo.
- Kusamala: Kusunga bwino ndikofunikira pochita phazi la barbell. Pewani kutsamira kutsogolo kapena kumbuyo. Thupi lanu liyenera kukhala lolunjika komanso lolunjika panthawi yonse yochita masewera olimbitsa thupi. Ngati mukulimbana ndi kusamalitsa, yesani kuyesa kuyenda popanda barbell poyamba.
- Gwirani Ntchito Yanu: Eng
Barbell Lunge Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Barbell Lunge?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Lunge. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kuti oyamba kumene aphunzire kayendedwe ka mapapu opanda zolemera kaye, kuti adziwe bwino masewerawa. Akakhala omasuka ndi kayendetsedwe kake, amatha kuwonjezera kulemera pang'onopang'ono pogwiritsa ntchito barbell. Nthawi zonse ndi bwino kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti aziyang'anira kuti awonetsetse kuti ali ndi fomu yoyenera.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Lunge?
- Kuyenda kwa Barbell Lunge : Kusiyanaku kumaphatikizapo kupita patsogolo mukuyenda mukuyenda mutanyamula barbell pamapewa anu.
- Reverse Barbell Lunge: Mwakusiyana uku, mumabwerera cham'mbuyo kumalo olowera m'mapapo anu ndi barbell pamapewa anu.
- Pamwamba Pamwamba pa Barbell Lunge: Kusiyanaku kumaphatikizapo kugwiritsira ntchito barbell pamwamba pamene mukuchita phazi.
- Front Rack Barbell Lunge: Mwakusiyana uku, chotchinga chimayikidwa kutsogolo kwa thupi lanu pamtunda wa phewa pamene mukuyenda.
Izinto zokufunda ezishisa ezivumelekile Barbell Lunge?
- Ma Deadlifts amaphatikizana ndi Barbell Lunges poyang'ana unyolo wakumbuyo, kuphatikiza ma glutes, hamstrings, ndi m'munsi kumbuyo, zomwe zimatha kuwongolera bwino komanso kukhazikika, zofunika kuti mapapu agwire bwino.
- Ma Step-ups amathandiziranso ma Barbell Lunges akamatsanzira mayendedwe a lunge, koma amaphatikiza malo okwera, kukulitsa kusuntha ndi kulimba, motero kumapangitsa kuti thupi likhale lolimba komanso lokhazikika.
Amaxabiso angamahlekwane kanye Barbell Lunge
- Kulimbitsa thupi kwa Barbell Lunge
- Zochita zolimbitsa thupi za Quadriceps
- Kuwongolera ntchafu ndi Barbell
- Zochita za Barbell za miyendo
- Zolimbitsa thupi zolimbitsa thupi ndi zolemera
- Kulimbitsa Quadriceps ndi Barbell Lunge
- Barbell Lunge kwa minofu ya ntchafu
- Kulimbitsa miyendo pogwiritsa ntchito Barbell
- Zolimbitsa thupi za Lunge
- Barbell Lunge kwa toning mwendo