Tomebɔmb ƒe Megbe Lunge

• Kehaos: Nnᴐdwaleayaquadᴐds., Lɛkpɛkpɛsii.
• Varustus: Wɔŋkpɔeŋkpɔnaɖi woŋkpɔtɔn.
• Esmane Lihased: Gluteus Maximus, Quadriceps
• Teisene Lihased: Adductor Magnus, Soleus

Sissejuhatus Tomebɔmb ƒe Megbe Lunge

Landmine Rear Lunge nye ŋutilã ƒe akpa si le anyime ƒe kamedede si tɔa ŋku glutes, hamstrings, quads, kple core, si naa kamedede si me kɔ si naa ŋusẽ, liƒo, kple asitɔtrɔ le nɔnɔmewo ŋu nyona ɖe edzi. Kamedede sia sɔ na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ ɖe ame ɖekaɖekawo ƒe kamedede ƒe seƒe nu. Amewo ate ŋu atia kamedede sia elabena edoa dadasɔ nyuie ɖe ŋgɔ, enaa dɔwɔwɔ ƒe ʋuʋu nyona ɖe edzi le gbesiagbegbenɔnɔ me, eye wòkpena ɖe ame ŋu le abixɔxɔ nu to ŋusẽdodo lãmeka veviwo me.

Ülatuse sooritamine: Sisuline õpetus Tomebɔmb ƒe Megbe Lunge

• Tsi tre nàdze ŋgɔ tomebɔmb la eye wò afɔwo dome didi abe akɔta ene eye nàlé barbell la ƒe nuwuwu ɖe wò ɖusibɔ me, nàtsɔe aɖo wò ɖusibɔta.
• Tsɔ wò ɖusifɔ gbugbɔ afɔ ɖeka, nàbɔbɔ klo eveawo be nàɖiɖi ɖe anyi wòazu ʋuʋudedi, nàkpɔ egbɔ be wò ŋgɔgbeklo le wò afɔkpodzi tame tẽ eye wò megbeklo le dzodzom le anyigba tame tututu.
• Tu wò ŋgɔgbe afɔkpodzi be nàgatsi tre ake, eye nàna wò ɖusifɔ nagaɖo eƒe nɔƒe gbãtɔ.
• Gbugbɔ ʋuʋu sia hena gbugbɔgawɔ xexlẽme si nèdi, emegbe nàtrɔ ɖe wò miasi kple miasi ŋu eye nàgbugbɔ awɔ kamededea.

Nõuanded sooritamiseks Tomebɔmb ƒe Megbe Lunge

• Ʋuʋu si Dzi Woɖu: Ƒo asa na duƒuƒu to ʋuʋuawo me. Ele vevie be nàlé ɖokuiwò dzi ɖum le kamededea ƒe ɖiɖi kple kɔklɔ siaa me. Ne èle wò ɖusifɔ trɔm yi ɖe ʋuʋudedi me la, ɖiɖi wò ŋutilã ɖe anyi vaseɖe esime wò ɖusi klo naka anyigba kloe eye wò miame ata nasɔ kple anyigba. Emegbe, ƒoe to wò miasi me be nàtsi tre, eye nàhe ʋuƒoa atrɔ ayi afisi nèdze egɔme tsoe.
• Nu Vevitɔ: Na wò nu vevitɔ nanɔ dɔ wɔm le kamededea katã me. Esia akpe ɖe ŋuwò nàda asɔ ahali ke, si aɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ. Ƒo asa na wò akɔta ƒe akɔta ƒoƒo alo bɔbɔ ɖe ŋgɔ akpa, elabena esia ate ŋu ahe nuteɖeamedzi si mesɔ o ade wò akɔta ƒe akpa si le anyime

Tomebɔmb ƒe Megbe Lunge KKK

Kas algajad saavad teha Tomebɔmb ƒe Megbe Lunge?

Ẽ, gɔmedzelawo ate ŋu awɔ Landmine Rear Lunge kamededea. Gake ele be woadze egɔme kple kpekpeme si le bɔbɔe wu be woakpɔ egbɔ be woƒe nɔnɔme sɔ eye woaƒo asa na abixɔxɔ. Wokafui hã be woana ame ŋutɔ ƒe hehenala alo kamedede ŋuti nunyala aɖe nawɔ kamededea ƒe wɔwɔfia gbã be wòakpɔ egbɔ be wozã aɖaŋu nyuitɔ. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, ele vevie be nàdzi wò kpekpeme ɖe edzi vivivi ne ŋusẽ kple aɖaŋudzedze le nyonyom ɖe edzi.

Millised on tavalised variatsioonid Tomebɔmb ƒe Megbe Lunge?

• Landmine Forward Lunge: Tɔtrɔ sia bia be woatsɔ aŋɔ ayi ŋgɔe, si ate ŋu ana eƒe sesẽ nadzi ɖe edzi eye wòalé fɔ ɖe akɔta ene ŋu.
• Landmine Lateral Lunge: Tɔtrɔ sia bia be woaɖe afɔ ɖe axadzi azu lunge, eye woaɖo taɖodzinu na ata ememetɔ kple egodo.
• Landmine Lunge with a Twist: Le tɔtrɔ sia me la, èwɔa twist le lunge la ƒe gɔme, si ate ŋu akpe ɖe ŋuwò be lãmeka veviawo nawɔ dɔ.
• Landmine Curtsy Lunge: Tɔtrɔ sia bia be nàɖe afɔ ɖeka ɖe evelia megbe le axadzi, asrɔ̃ curtsy, si ate ŋu awɔ dɔ tso glutes kple ata ŋu tso dzogoe bubu dzi.

Millised on head täiendavad harjutused Tomebɔmb ƒe Megbe Lunge?

• Deadlifts ateŋu awɔ ɖeka nyuie kple Landmine Rear Lunges hã, elabena woƒe susu nɔa megbe kɔsɔkɔsɔ ƒe lãmekawo ŋu - hamstrings, glutes, kple lower back, si naa kamedede si da sɔ ne wotsɔe kpe ɖe quad-dominant lunges ŋu.
• Goblet Squats ateŋu anye kpeɖeŋutɔ nyui aɖe na kamedede ƒe ɖoɖowɔɖi si me Landmine Rear Lunges hã le, elabena wowɔa dɔ le ŋutilã ƒe akpa si le ete hã, eye woɖoa taɖodzinu na quads kple glutes koŋ, gake wowɔa nu vevi hã, si wɔnɛ be ŋutilã bliboa ƒe ŋusẽ kple liƒo nyona ɖe edzi.