Barbell Lateral Lunge

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Gluteus Maximus, Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Soleus

Sakonni ga Barbell Lateral Lunge

The Barbell Lateral Lunge wani motsa jiki ne mai ɗorewa wanda ke kaiwa ga glutes, quads, da hamstrings, yana taimakawa wajen ƙarfafa ƙarfi da kwanciyar hankali a cikin ƙananan jiki. Yana da kyau ga 'yan wasa da masu sha'awar motsa jiki waɗanda ke son haɓaka motsin su na gefe da haɓaka aikinsu na motsa jiki gabaɗaya. Haɗa wannan motsa jiki a cikin abubuwan yau da kullun na yau da kullun na iya taimakawa haɓaka daidaituwa, haɓaka ƙwayar tsoka, da haɓaka ƙarfin ku a cikin motsi na gefe, yana mai da shi babban zaɓi ga waɗanda ke neman tsarin dacewa mai kyau.

Yanayinta: tsammanin nuni a nuni Barbell Lateral Lunge

• Yi hankali da babban mataki zuwa gefen dama, lanƙwasa gwiwa na dama da kuma kiyaye ƙafar hagu a tsaye, yayin da yake riƙe da barbell a matsayinsa.
• Matsa hips ɗin ku baya yayin da kuke ƙuƙuwa, kiyaye ƙirjin ku sama da baya madaidaiciya.
• Kashe ƙafar dama don komawa matsayi na tsaye, tabbatar da cewa kana kula da ma'auni da sarrafa ma'auni.
• Maimaita huhu a gefen hagu don kammala maimaita guda ɗaya, kuma ci gaba da canza bangarorin don adadin da ake so na maimaitawa.

Lajin Don yi Barbell Lateral Lunge

• Motsi Mai Sarrafa: Fita zuwa gefe ɗaya yayin da kake ci gaba da nuna yatsun kafa, ba waje ba. Lankwasawa guiwa da tura hips ɗinka baya kamar kana zaune akan kujera. Ya kamata sauran ƙafarku ta kasance madaidaiciya. Ka guji jingina gaba ko barin gwiwa ta wuce yatsun kafa, saboda hakan na iya haifar da rauni.
• Madaidaicin Nauyi: Tabbatar rarraba nauyin ku daidai tsakanin ƙafa biyu yayin da kuke tafiya zuwa gefe. Kuskuren gama gari shine don matsawa duk nauyin nauyi zuwa ƙafar huhu, wanda zai haifar da asarar daidaituwa ko damuwa.
• Ƙarawa a hankali: Fara da nauyin da za a iya sarrafawa kuma a hankali yana karuwa yayin da ƙarfin ku ya inganta.

Barbell Lateral Lunge Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Lateral Lunge?

Ee, masu farawa zasu iya yin motsa jiki na Barbell Lateral Lunge. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari daidai da hana rauni. Hakanan yana iya zama fa'ida don fara aiwatar da motsi ba tare da wani nauyi ba don jin daɗin motsin. Kamar yadda yake tare da kowane sabon motsa jiki, ana ba da shawarar samun mai koyarwa ko gogaggen mutum ya halarta don jagorantar ta hanyar daidai tsari da fasaha.

Me ya sa ya wuce ga Barbell Lateral Lunge?

• Kettlebell Lateral Lunge: A cikin wannan sigar, ana riƙe kettlebell a ƙirji ko a gefe, yana ba da ƙalubale na musamman ga kwanciyar hankali da daidaitawar ku.
• Sama da kai mai saukar ungulu a kaikaice: Wannan bambance-bambancen ya ƙunshi riƙe Barcha a kan shimfiɗa, wanda ke ƙaruwa da buƙata a kan ainihin ƙarfinku da kuma kafada kwanciyar hankali.
• Goblet Lateral Lunge: Wannan bambancin yana amfani da dumbbell guda ɗaya ko kettlebell da aka riƙe a gaban ƙirji a cikin matsayi na kwalabe, yana mai da hankali kan gaban jikin ku.
• Barbell Lateral Lunge with Pulse: Wannan bambance-bambancen yana ƙara ƙaramin bugun jini ko squat a kasan huhu, yana ƙara lokacin da tsokoki ke cikin tashin hankali da kuma tsananin wahalar motsa jiki.

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

• Goblet Squats: Har ila yau, suna aiki a kan ƙananan tsokoki kamar quads, glutes, da hamstrings, kamar Barbell Lateral Lunge, amma suna ƙara ƙarin ƙalubale ga ƙarfin ku da ƙarfin jikin ku saboda nauyin da aka ɗora a gaba, don haka samar da karin m ƙarfin motsa jiki.
• Kettlebell Swings: Yayin da farko aikin motsa jiki na baya, kettlebell swings ya dace da Barbell Lateral Lunge kamar yadda suke kaiwa ga glutes da hamstrings, amma suna ba da ƙarin ƙwayar zuciya da kuma taimakawa wajen inganta ƙarfin fashewa wanda zai iya zama da amfani don inganta motsi mai ƙarfi a cikin huhu na gefe. .