Barbell Lateral 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, Gluteus Medius, Soleus, Tensor Fasciae Latae

Sakonni ga Barbell Lateral Lunge

The Barbell Lateral Lunge wani ƙarfin horo ne wanda ke kaiwa ƙungiyoyin tsoka da yawa ciki har da glutes, quads, da hamstrings, haɓaka ƙarfin jiki da kwanciyar hankali. Yana da kyau ga 'yan wasa da masu sha'awar motsa jiki waɗanda ke da niyyar inganta wasan motsa jiki, daidaito, da daidaitawa. Mutane na iya so su haɗa wannan motsa jiki a cikin aikin su na yau da kullum yayin da yake kwaikwayon motsi na duniya, yana taimakawa wajen inganta aikin aiki da kuma rage haɗarin rauni.

Yanayinta: tsammanin nuni a nuni Barbell Lateral Lunge

• Ɗauki babban mataki zuwa dama tare da ƙafar dama, ajiye yatsun kafa suna nuna gaba da ƙafar hagu a tsaye.
• Lanƙwasa gwiwa na dama kuma ku tura kwatangwalo zuwa baya don rage jikin ku a cikin huhu, kiyaye bayanku madaidaiciya kuma ƙafarku ta hagu ta shimfiɗa.
• Matsa ta diddigin dama don komawa wurin farawa, kiyaye barbell a bayanka.
• Maimaita motsi a gefen hagu ta hanyar fita tare da ƙafar hagu, wannan ya cika maimaitawa ɗaya. Yi adadin da ake so na maimaitawa.

Lajin Don yi Barbell Lateral Lunge

• Motsi Mai Sarrafa: Ka guji yin gaggawar motsi. Ƙwallon ƙafar ƙafar ƙafa ba game da sauri ba ne amma game da sarrafawa, motsi da gangan. Wannan yana taimakawa wajen shiga daidaitattun tsokoki kuma yana rage haɗarin rauni.
• Shiga Mahimmancin ku: Rike jigon ku a duk lokacin motsa jiki. Wannan yana taimakawa wajen kiyaye ma'auni, musamman lokacin da kake lunging zuwa gefe tare da barbell. Hakanan yana taimakawa wajen kare ƙananan baya daga damuwa.
• Guji Jingina Gaba: Kuskure na gama gari shine jingina gaba da yawa yayin huhu. Wannan na iya sanya damuwa mara amfani akan baya da gwiwoyi. Maimakon haka, yi ƙoƙarin kiyaye ƙirjin ku da naku

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, amma yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da hana rauni. Hakanan ana ba da shawarar samun mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki don tabbatar da amfani da dabarar da ta dace. Kamar kowane motsa jiki, yana da mahimmanci don sauraron jikin ku kuma daidaita nauyi ko mita kamar yadda ake buƙata.

Me ya sa ya wuce ga Barbell Lateral Lunge?

• Kettlebell Lateral Lunge: Wannan sigar tana amfani da kettlebell, wanda zaku iya riƙe da hannaye biyu a gaban ƙirjin ku, ƙara rarraba nauyi daban-daban zuwa motsa jiki.
• Barbell Lateral Lunge tare da Latsa Sama: Wannan yana ƙara ɓangaren jiki na sama zuwa motsa jiki, danna barbell sama yayin da kake komawa tsaye daga huhu.
• Barbell Lateral Lunge tare da Juyawa: A cikin wannan bambancin, kuna jujjuya jikin jikin ku zuwa ƙafar huhu, shigar da ainihin ku kuma yana ƙara wahalar motsa jiki.
• Barbell Reverse Lateral Lunge: Maimakon tafiya zuwa gefe, kuna komawa baya a diagonal, kuna niyya daban-daban na tsokoki a cikin ƙananan jikin ku.

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

• Tafiya Lunges: Tafiya lunges wani motsa jiki ne mai ƙarfi wanda, kamar Barbell Lateral Lunge, yana hari ga ƙananan jiki, musamman quads, glutes, da hamstrings. Motsi na gaba na huhu na tafiya zai iya taimakawa inganta daidaito da daidaitawa, waɗanda duka biyun suna da mahimmanci don cin nasara a gefen huhu.
• Kettlebell Swings: Yayin da farko na motsa jiki na baya, kettlebell swings yana shiga quads da glutes, kama da Barbell Lateral Lunge. Motsi mai fashewa da ke cikin kettlebell swings na iya taimakawa inganta ƙarfi da juriya a cikin ƙananan jiki, haɓaka aikin huhu na gefe.