Band Lunges

• Sakonnin ƙafa: Alwasa masawyai, Kafa'in gaba.
• Kayan aiki: ƙauye
• Musulunci Masu gudummawa: Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Gluteus Maximus, Soleus

Sakonni ga Band Lunges

Band Lunges wani tasiri ne na ƙananan motsa jiki wanda ke haɓaka ƙarfi, daidaituwa, da sassauci ta hanyar ƙaddamar da glutes, hamstrings, quads, da tsokoki na asali. Wannan motsa jiki ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ƙwararrun 'yan wasa, kamar yadda za'a iya daidaita juriya gwargwadon ƙarfin mutum. Mutane za su so su haɗa Band Lunges a cikin aikin motsa jiki na yau da kullun don inganta ƙarfin jikin su, haɓaka wasan motsa jiki, da haɓaka ingantacciyar daidaitawar jiki da matsayi.

Yanayinta: tsammanin nuni a nuni Band Lunges

• Ɗauki babban mataki gaba tare da ƙafar hagu, lanƙwasa gwiwoyi biyu don rage jikinka zuwa matsayi na huhu, kiyaye baya da kuma tabbatar da gwiwa na hagu ba ya wuce yatsun kafa.
• Yayin da ke cikin huhu, ja bandejin juriya har zuwa matakin ƙirjin ku, ku ajiye gwiwar ku kusa da jikin ku.
• Matsa ta diddigin hagu don komawa zuwa wurin farawa, rage yawan juriya da baya.
• Maimaita wannan darasi don saita adadin maimaitawa, sannan canza zuwa ɗayan ƙafar kuma maimaita aikin.

Lajin Don yi Band Lunges

• Kiyaye Madaidaicin Matsayi: Ka riƙe bayanka madaidaiciya kuma ƙirjinka a waje yayin motsi. Mutane da yawa suna kuskuren jingina gaba ko zagaye bayansu, wanda zai iya haifar da ciwon baya da rauni.
• Motsi Mai Sarrafa: Guji saurin motsi. Makullin tasiri mai tasiri na band lunges shine jinkirin, motsi mai sarrafawa. Wannan yana taimakawa wajen shiga tsokoki da aka yi niyya da kyau kuma yana rage haɗarin rauni.
• Matsayin Ƙafar Da Ya dace: Lokacin da za ku ci gaba zuwa cikin huhu, tabbatar da cewa gwiwa ta gaba ba ta wuce ta yatsun kafa ba. Wannan kuskure ne na kowa wanda zai iya haifar da ciwon gwiwa da rauni. Har ila yau, gwiwa na baya ya kamata ya kusa taba ƙasa amma kada ya kwanta akansa.
• Tashin Hankali: To

Band Lunges Tambayoyin Masu Nuna

Shi beginners za su iya Band Lunges?

Ee, masu farawa zasu iya yin motsa jiki na Band Lunges. Hanya ce mai kyau don fara ƙarfafa ƙarfi da kwanciyar hankali a cikin ƙananan jiki. Koyaya, kamar kowane sabon motsa jiki, yana da mahimmanci a fara da ƙungiyar juriya mai haske kuma a mai da hankali kan sigar da ta dace don guje wa rauni. Idan ba ku da tabbacin yadda ake motsa jiki, ya kamata ku nemi jagora daga ƙwararrun motsa jiki.

Me ya sa ya wuce ga Band Lunges?

• Lateral Band Lunges: Wannan ya haɗa da tafiya zuwa gefe, wanda ke taimakawa wajen yin aiki na cinya na waje da tsokoki na hip.
• Lungs Walking Lunges: A cikin wannan bambancin, kuna yin lunges yayin ci gaba, wanda ke ƙara ƙarfi kuma yana haɓaka daidaito.
• Banded lunge ya tashi: maimakon tsayawa tsakanin kowane lange, ka zauna a cikin lugge wuri da bugun sama, yana kara ƙonewa a cinyoyin ku da m.
• Banded Jump Lunges: Wannan babban tsananin bambance-bambancen ya ƙunshi tsalle don canza ƙafafu yayin da yake cikin huhu, wanda ke ƙara sinadarin cardio kuma yana aiki da filayen tsoka da sauri.

Me suna da abin da ya sanya ɗaukehawa ga Band Lunges?

• Band Deadlifts: Kamar Band Lunges, Band Deadlifts suna aiki da ƙananan jikin ku, musamman suna niyya ga hamstrings da glutes. Ƙungiyar juriya tana ƙara wani ɓangaren tashin hankali wanda zai iya taimakawa inganta ƙarfin ku da kwanciyar hankali.
• Band Band Band Tafiya: Wannan motsa jiki kuma yana amfani da juriya da kuma mai da hankali a kan gluteus medusius, tsoka wanda shima ya tsunduma yayin band-band. Ƙarfafa wannan tsoka zai iya inganta yanayin huhu da ƙarfin ƙafa gaba ɗaya.