Barbell Lunge Gandana kuFavoriti Bhulisa Umsebenzi
Umakhi woMsebenzi Inhloko yeziNdawo Kwadrips, Mapahu mamindruji.
Idivayisi Mexau Karala
Imimiselo eqhapho Gluteus Maximus, Quadriceps
Amashwa eqhapho Adductor Magnus, Soleus
Thola ithwalelo lendlela entsha esebenzayo!
Incwadi yezikhathi Ukuxhumana kwe Barbell Lunge Ukwenza: Isiqondiso eDelisa Ngasikhathi Izinto zokwenza Barbell Lunge Barbell Lunge Izibonelo ZeziNcezu Zakho Izinkomba ezixhelwayo zokufunda Barbell Lunge? Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Lunge? Izinto zokufunda ezishisa ezivumelekile Barbell Lunge? Amaxabiso angamahlekwane kanye Barbell Lunge Ukuxhumana kwe Barbell Lunge Barbell Lunge ndi masewera olimbitsa thupi amphamvu omwe amalimbana ndi magulu angapo a minofu kuphatikizapo quadriceps, glutes, ndi hamstrings, zomwe zimapangitsa kukhala chisankho chabwino kwambiri pakukula kwa thupi lonse. Ndioyenera kwa aliyense, kuyambira oyamba kumene mpaka okonda masewera olimbitsa thupi, chifukwa chazovuta zake zosinthika kutengera kulemera komwe amagwiritsidwa ntchito. Anthu angafune kuphatikizira izi m'chizoloŵezi chawo kuti azitha kuchita bwino, kukhazikika kwapakati, komanso kulimbikitsa mphamvu zogwirira ntchito zatsiku ndi tsiku.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Lunge Tengani sitepe yaikulu kutsogolo ndi phazi lanu lakumanja, kusunga pakati panu ndi msana wanu wowongoka. Tsitsani thupi lanu mpaka bondo lanu lakumanja litapindika pamtunda wa digirii 90, ndipo bondo lanu lakumanzere likungoyenda pansi. Onetsetsani kuti bondo lanu lakumanja lili pamwamba pa bondo lanu lakumanja. Dulani phazi lanu lakumanja kuti mubwerere pamalo oyamba, kusunga kulemera kwanu ku zidendene zanu. Bwerezani kusuntha ndi phazi lanu lakumanzere, kusinthasintha miyendo kuti muwerenge chiwerengero chomwe mukufuna kubwereza. Izinto zokwenza Barbell Lunge Kulemera Koyenera: Gwiritsani ntchito cholemetsa chomwe chili chovuta koma chotheka. Kulakwitsa kofala ndiko kugwiritsa ntchito kulemera kwakukulu, komwe kungayambitse mawonekedwe osayenera ndi kuvulala komwe kungatheke. Yambani ndi kulemera kopepuka ndipo pang'onopang'ono muwonjezere mphamvu ndi mawonekedwe anu. Yesetsani Kuyenda Kwanu: Pewani kuchita masewera olimbitsa thupi. Ndi bwino kuchita phazi lililonse pang'onopang'ono komanso mowongolera, m'malo moyesera kuchita zambiri momwe mungathere pakanthawi kochepa. Izi zimatsimikizira kuti minofu yanu ikugwira ntchito mokwanira ndipo imachepetsa chiopsezo cha kuvulala. Kutenthetsa: Musanayambe masewera olimbitsa thupi, Barbell Lunge Izibonelo ZeziNcezu Zakho Izinkomba ezixhelwayo zokufunda Barbell Lunge? Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Lunge. Komabe, ndikofunikira kuti muyambe ndi masikelo opepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti azikuyang'anirani kapena kukutsogolerani poyambira. Pamene mukukhala omasuka komanso mphamvu zanu zikuyenda bwino, mukhoza kuwonjezera kulemera kwake pang'onopang'ono.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Lunge? Kuyenda Lunge: Mwa kusinthaku, mumapanga phazi kenako n’kulowera kutsogolo, n’kupita patsogolo. Reverse Barbell Lunge: Awa ndi mphinji komwe mumabwerera m'mbuyo m'malo mopita patsogolo, zomwe zingathandize kuyang'ana kwambiri pa glutes ndi hamstrings. M'mbali mwa Lunge ndi Barbell: M'malo mopita kutsogolo, mumagwera m'mbali, zomwe zingathandize kugwira ntchafu zamkati ndi zakunja. Pamwamba pa Barbell Lunge: Mwakusiyana uku, mumagwiritsa ntchito barbell pamwamba pamene mukuyenda, zomwe zingathandize kugwirizanitsa pakati panu ndikuwongolera bwino. Izinto zokufunda ezishisa ezivumelekile Barbell Lunge? Ma Deadlifts: Ma Deadlifts amaphatikizana ndi mapapu a barbell poyang'ana kumbuyo kwa unyolo, kuphatikiza ma hamstrings, glutes, ndi m'munsi kumbuyo, zomwe ndizofunikira kuti mukhale okhazikika komanso okhazikika pamapapo, komanso zimathandizira kukonza mphamvu ndi kaimidwe ka thupi lonse. Kupititsa patsogolo: Kupititsa patsogolo, monga mapapu a barbell, ndi masewera olimbitsa thupi omwe amathandiza kulimbitsa thupi, kugwirizana, ndi mphamvu zosagwirizana, pamene akuyang'ana magulu omwewo a minofu, monga quads, glutes, ndi hamstrings, zomwe zimapangitsa kuti zikhale zowonjezera kwambiri. Chizoloŵezi cholimbitsa thupi chomwe chimaphatikizapo ma barbell mapapo. Amaxabiso angamahlekwane kanye Barbell Lunge Kulimbitsa thupi kwa Barbell Lunge Zochita zolimbitsa thupi za Quadriceps ntchafu toning ndi barbell Zochita za Barbell za miyendo Kusiyanasiyana kwa mapapu ndi barbell Kulimbitsa ntchafu ndi barbell mapapo Njira ya Barbell Lunge Zolimbitsa thupi za Barbell za quadriceps Kulimbitsa thupi kwapansi ndi barbell Barbell Lunge yomanga minofu ya mwendo