Barbell Curtsey Lunge

• Sakonnin ƙafa: Alwasa masawyai, Kafa'in gaba.
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Gluteus Maximus, Gluteus Medius, Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: , Adductor Longus, Adductor Magnus, Gastrocnemius, Gracilis, Hamstrings, Pectineous, Sartorius, Soleus

Sakonni ga Barbell Curtsey Lunge

Barbell Curtsey Lunge wani motsa jiki ne mai ƙarfi wanda ke kaiwa ƙungiyoyin tsoka da yawa, gami da glutes, quads, hips, da core, haɓaka ƙarfi da kwanciyar hankali gabaɗaya. Ya dace da duka masu farawa da masu sha'awar motsa jiki na ci gaba waɗanda ke neman ƙara bambance-bambance a cikin ayyukan motsa jiki. Haɗa wannan motsa jiki na iya taimakawa wajen inganta daidaituwa, daidaitawa, da juriya, kuma yana iya taimakawa wajen sassaka da toning ƙananan jiki.

Yanayinta: tsammanin nuni a nuni Barbell Curtsey Lunge

• Matsar da nauyin ku zuwa ƙafar dama kuma ku ɗauki mataki baya tare da ƙafar hagu, haye shi a bayan ƙafar dama kamar kuna yin curtsy.
• Rage jikin ku har sai cinyar ku ta dama ta yi daidai da ƙasa, ku ajiye kirjin ku a tsaye kuma ku yi murabba'in kwatangwalo.
• Matsa ta diddigin dama don tsayawa baya har zuwa matsayin farawa, kiyaye ainihin ku.
• Maimaita motsi tare da kishiyar kafa kuma ci gaba da karkatar da bangarorin don adadin da ake so na maimaitawa.

Lajin Don yi Barbell Curtsey Lunge

• Matsayin Ƙafa: Yi la'akari da matsayi na ƙafarku. Lokacin komawa cikin huhu, yi nufin sanya ƙafar ƙafarku a bayanku, kamar kuna yin lanƙwasa. Gwiwoyinku yakamata a lanƙwasa a kusurwar digiri 90 a ƙasan huhu. Ka guji barin gwiwa ta gaba ta wuce ta yatsun kafa, saboda wannan na iya sanya damuwa mara amfani akan haɗin gwiwa na gwiwa.
• Zaɓin Nauyi: Zaɓi nauyi mai wahala amma mai iya sarrafawa. Ya kamata ku iya yin aikin motsa jiki tare da tsari mai dacewa da sarrafawa. Idan nauyin ya yi nauyi sosai,

Barbell Curtsey Lunge Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Curtsey Lunge?

Ee, masu farawa za su iya yin motsa jiki na Barbell Curtsey Lunge, amma yakamata su fara da nauyi mai sauƙi don tabbatar da cewa suna amfani da sigar daidai kuma don guje wa rauni. Hakanan ana ba da shawarar samun mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki don tabbatar da dabarar da ta dace. Kamar kowane sabon motsa jiki, masu farawa yakamata su fara sannu a hankali kuma a hankali ƙara nauyi yayin da suke samun kwanciyar hankali tare da motsi.

Me ya sa ya wuce ga Barbell Curtsey Lunge?

• Kettlebell Curtsey Lunge: A cikin wannan sigar, kuna riƙe da kettlebell a matsayin goblet, wanda ke hari ga ainihin ku da ƙarfin jikin ku na sama baya ga ƙananan jikin ku.
• Nauyin Jiki Curtsey Lunge: Wannan sigar mafi sauƙi ce inda kawai kuke amfani da nauyin jikin ku, yana mai da shi babban zaɓi ga masu farawa ko waɗanda ke neman mai da hankali kan tsari.
• Juya Curtsey Lunge: Maimakon komawa baya a kusurwa, kuna komawa baya kai tsaye sannan ku haye bayan ƙafar gaban ku, ƙara ƙarin ƙalubalen daidaitawa.
• Curtsey Lunge tare da Kick Side: Bayan fitowa daga huhu, kuna ƙara bugun gefe tare da ƙafar huhu, wanda ke ƙara ƙarfi kuma yana kai hari ga cinyoyinku na waje da glutes.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Curtsey Lunge?

• Deadlifts: Deadlifts kuma suna aiki da glutes, hamstrings, da ƙananan baya, kama da Barbell Curtsey Lunge, amma suna ba da fifiko ga sarkar baya, don haka samar da daidaitaccen motsa jiki na yau da kullun wanda ke kaiwa ga dukkan bangarorin jiki.
• Matakai: Matakai wani babban motsa jiki ne wanda ke cike da Barbell Curtsey Lunges saboda suna kai hari ga glutes da quads kamar huhu, amma kuma suna ƙalubalantar daidaito da ƙarfi ɗaya, wanda zai iya haɓaka tasirin motsin huhu.