Barbell Front Rack Lunge

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

Sakonni ga Barbell Front Rack Lunge

The Barbell Front Rack Lunge shine ingantaccen motsa jiki mai ƙarfi wanda ke kaiwa ƙungiyoyin tsoka da yawa, gami da glutes, quadriceps, da ainihin. Ya dace da matsakaita zuwa masu sha'awar motsa jiki na ci gaba waɗanda ke neman haɓaka ƙarfin ƙananan jikinsu da kwanciyar hankali. Ta hanyar haɗa wannan motsa jiki a cikin aikin yau da kullun, zaku iya inganta daidaiton ku, daidaitawa, da dacewar aikin gaba ɗaya, mai da shi ƙari mai mahimmanci ga kowane ƙarfi ko shirin daidaitawa.

Yanayinta: tsammanin nuni a nuni Barbell Front Rack Lunge

• Ɗaga sandar daga ragon ta hanyar matsawa sama da ƙafafu da daidaita jikinka, sa'an nan kuma ka nisa daga ragon ka sanya ƙafafunka da faɗin kafada.
• Don fara huhu, matsa gaba da ƙafar dama, saukowa a kan diddige ku sannan ƙafar ƙafar ƙafar ƙafarku, kuma ku runtse jikin ku ta hanyar lanƙwasa gwiwa da kwatangwalo na ƙafar gaban ku har sai gwiwar ƙafar ku ta baya ta kusa yin hulɗa da ƙasa.
• Matsa sama ta diddigin ƙafar dama don ɗaga jikinka zuwa matsayi na tsaye, sannan maimaita huhun ƙafar hagu.
• Ci gaba da canza ƙafafu tare da kowane maimaitawa, tabbatar da cewa gwiwa na gaba baya wuce yatsun kafa kuma gwiwa ta baya ta kusan taɓa ƙasa a kowane lokaci don kula da tsari mai kyau.

Lajin Don yi Barbell Front Rack Lunge

• Motsi Madaidaici: Lokacin yin huhu, matsa gaba da ƙafa ɗaya kuma ku durƙusa gwiwoyinku har sai gwiwa na baya ya kusa taɓa ƙasa. Ya kamata gwiwa ta gaba ta kasance kai tsaye sama da idon sawun kuma gwiwa ta baya ya kamata ta nuna ƙasa. Ka guji kuskuren jingina gaba da yawa ko barin gwiwa ta gaba ta wuce yatsun kafa, saboda hakan na iya haifar da raunin gwiwa.
• Motsi Mai Sarrafa: Rike motsin a hankali da sarrafawa. Ka guji kuskuren yin gaggawar motsa jiki ko yin amfani da hanzari don kammala motsi. Wannan ba kawai yana rage tasirin motsa jiki ba, har ma yana ƙara haɗarin rauni.
• Babban Haɗin kai: Ci gaba da ƙwazo a duk lokacin

Barbell Front Rack Lunge Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Front Rack Lunge?

Ee, masu farawa za su iya yin motsa jiki na Barbell Front Rack Lunge, amma ana ba da shawarar farawa da ma'aunin nauyi ko ma kawai barbell ba tare da nauyi ba. Wannan darasi yana buƙatar tsari mai kyau don hana rauni, don haka yana iya zama fa'ida a sami mai horarwa ko gogaggen mai ɗagawa ya kula da farko. Hakanan yana da mahimmanci don tabbatar da cewa mutum ya sami kwanciyar hankali tare da huhu na yau da kullun kafin ƙara da sarƙaƙƙiya na barbell. Koyaushe ku tuna don dumi kafin fara kowane motsa jiki na yau da kullun.

Me ya sa ya wuce ga Barbell Front Rack Lunge?

• Kettlebell Front Rack Lunge: A cikin wannan bambancin, kuna riƙe da kettlebell a kowane hannu a matakin kafada, tare da kiyaye gwiwar gwiwar ku kusa da jikin ku yayin da kuke lumshewa.
• Barbell Overhead Lunge: Don wannan huhu, kuna riƙe ƙwanƙwasa a sama da hannaye biyu, tare da shimfiɗa hannuwanku gaba ɗaya cikin motsi.
• Walking Barbell Front Rack Lunge: Wannan bambancin ra'ayi ne inda kuke tafiya gaba yayin yin huhu, tare da ƙwanƙwasa a matakin kafada.
• Barbell Front Rack Reverse Lunge: Wannan bambancin ya haɗa da komawa baya zuwa cikin huhu, maimakon gaba, yayin da yake riƙe da barbell a tsayin kafada.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Front Rack Lunge?

• Deadlifts kuma suna haɓaka Barbell Front Rack Lunges yayin da suke mai da hankali kan tsokar sarƙoƙi na baya ciki har da hamstrings, glutes, da ƙananan baya, suna samar da daidaitaccen motsa jiki na yau da kullun wanda ke kaiwa gaba da baya na jiki.
• Motsa jiki na mataki-mataki ya dace da Barbell Front Rack Lunges ta hanyar yin kwaikwayon motsi na gefe, wanda ke taimakawa wajen inganta daidaituwa, daidaitawa, da ƙarfin haɗin kai, yayin da ake nufi da ƙungiyoyin tsoka irin su quadriceps, hamstrings, da glutes.