Cardio Lunge

• Sakonnin ƙafa: Masigaraya
• Kayan aiki: Araban jiki

Sakonni ga Cardio Lunge

Cardio Lunge wani motsa jiki ne mai ƙarfi wanda ya haɗu da ayyukan zuciya da jijiyoyin jini tare da ƙananan ƙarfafa jiki, da farko yana niyya ga glutes, hamstrings, da quads. Yana da kyakkyawan motsa jiki ga masu sha'awar motsa jiki na kowane matakai, tun daga masu farawa da ke neman inganta lafiyarsu gaba ɗaya zuwa 'yan wasa da ke neman haɓaka aikinsu. Mutane za su so su yi Cardio Lunges saboda ba wai kawai suna haɓaka ƙimar zuciya don inganta lafiyar zuciya ba, har ma suna inganta sautin tsoka, daidaito, da sassauci.

Yanayinta: tsammanin nuni a nuni Cardio Lunge

• Ɗauki babban mataki gaba tare da ƙafar dama, lanƙwasa gwiwoyi biyu don rage jikin ku zuwa matsayi na huhu. Tabbatar cewa gwiwa na dama yana kai tsaye sama da idon dama kuma gwiwa na hagu yana shawagi sama da ƙasa.
• Kashe ƙafar dama, mayar da shi zuwa wurin farawa yayin da kake ɗaga gwiwa na hagu zuwa kirjin ka a cikin babban motsin gwiwa. Wannan zai sa bugun zuciyar ku ya tashi kuma ya ƙara sashin zuciya a cikin motsa jiki.
• Maimaita motsi iri ɗaya a gefen hagu, tafiya gaba tare da ƙafar hagu kuma kawo gwiwa na dama zuwa kirjin ku.
• Ci gaba da musanya tsakanin huhu na dama da hagu, kiyaye saurin gudu don ƙayyadadden adadin lokaci ko maimaitawa don samun kyakkyawan motsa jiki na cardio.

Lajin Don yi Cardio Lunge

• Daidaita Knee: Lokacin da kake gaba, tabbatar cewa gwiwa ta gaba tana saman idon idonka kai tsaye kuma baya wuce ƙafar ƙafarka. Wannan yana taimakawa don kare haɗin gwiwar gwiwa daga damuwa mara kyau da yuwuwar rauni. Hakazalika, sauran gwiwa kada ta taɓa ƙasa kuma ya kamata a sanya ƴan inci sama da ƙasa.
• Motsi Mai Sarrafa: Ka guji yin gaggawar motsi. Maimakon haka, mayar da hankali kan yin kowane huhu a hankali tare da sarrafawa. Wannan zai tabbatar da cewa kuna aiki da tsokoki yadda ya kamata kuma ba za ku dogara da kuzari don ɗaukar ku cikin motsa jiki ba.
• Babban Haɗin kai: Haɗa jigon ku a duk tsawon lokacin motsa jiki. Wannan yana taimakawa wajen kiyaye daidaito da kwanciyar hankali, da kuma kare ƙananan baya.

Cardio Lunge Tambayoyin Masu Nuna

Shi beginners za su iya Cardio Lunge?

Ee, masu farawa zasu iya yin motsa jiki na Cardio Lunge. Koyaya, yana da mahimmanci a fara da ƙaramin ƙarfi kuma a hankali ƙara shi yayin da ƙarfi da jimiri suka inganta. Tsarin da ya dace yana da mahimmanci don hana rauni, don haka masu farawa zasu iya amfana daga koyarwa ko kulawa don tabbatar da cewa suna yin aikin daidai. Kamar kowane sabon motsa jiki, koyaushe yana da kyau a tuntuɓi mai ba da lafiya ko ƙwararrun motsa jiki.

Me ya sa ya wuce ga Cardio Lunge?

• Tafiya Lunge: Wannan nau'in huhu ya ƙunshi ci gaba zuwa cikin huhu, sannan kawo ƙafar baya gaba don shiga cikin sabon huhu.
• Lateral Lunge: Wannan bambancin ya haɗa da tafiya zuwa gefe maimakon gaba, wanda zai iya taimakawa wajen kai hari ga cinyoyin ku na ciki da na waje.
• Jumping Lunge: Wannan shine babban bambanci wanda ya ƙunshi tsalle don canza ƙafafu yayin da yake cikin huhu, wanda zai iya ƙara ƙarfin zuciya.
• Curtsy Lunge: Wannan ya haɗa da taka ƙafar ku a baya da ko'ina cikin jikin ku, yin kwaikwayi curtsy, wanda zai iya taimakawa wajen kai hari ga ɗigon ku da kwatangwalo.

Me suna da abin da ya sanya ɗaukehawa ga Cardio Lunge?

• Jumping jacks wani kyakkyawan motsa jiki ne wanda ke cike da Cardio Lunges kamar yadda kuma suke ba da motsa jiki na zuciya yayin inganta haɓaka, saurin gudu, da daidaitawa waɗanda ke da fa'ida don yin huhu.
• Masu hawan dutse suna da kyau tare da Cardio Lunges yayin da suke haɗuwa da cututtukan zuciya da ƙarfin horo, suna aiki duka na sama da ƙananan jiki kuma don haka suna ba da cikakkiyar motsa jiki.