Dakatar da Lunge Back Crossover

• Sakonnin ƙafa: Alwasa masawyai, Kafa'in gaba.
• Kayan aiki: Darmo
• Musulunci Masu gudummawa: Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: , Adductor Longus, Adductor Magnus, Gastrocnemius, Pectineous, Soleus, Tensor Fasciae Latae

Sakonni ga Dakatar da Lunge Back Crossover

The Suspension Lunge Back Crossover wani motsa jiki ne mai kuzari wanda ke kai hari ga ƙananan jiki, musamman glutes, hamstrings, da quads, yayin da kuma inganta daidaituwa da ƙarfin asali. Kyakkyawan motsa jiki ne ga masu sha'awar motsa jiki na kowane matakai, daga masu farawa zuwa ci gaba, waɗanda ke son haɓaka ƙarfin jikinsu da kwanciyar hankali. Mutane da yawa na iya zaɓar wannan motsa jiki don ƙara ƙananan ma'anar tsokar jiki, inganta wasan motsa jiki, ko haɓaka lafiyar gabaɗaya a cikin ƙalubale amma mara tasiri.

Yanayinta: tsammanin nuni a nuni Dakatar da Lunge Back Crossover

• Tsaya tsayi tare da hannayenku a kan kwatangwalo, kuma ɗauki mataki gaba tare da ƙafar hagu, ajiye ƙafar dama a rataye a cikin shimfiɗar ƙafar ƙafa a bayan ku.
• Rage jikin ku a cikin huhu, lanƙwasa gwiwoyi biyu zuwa digiri 90, tabbatar da gwiwa na gaba yana sama da idon ku kuma gwiwa na baya yana nunawa zuwa ƙasa.
• Yayin da kake tashi daga huhu, haye ƙafar dama da aka dakatar a bayan hagunka, shigar da glutes da hips.
• Koma ƙafar dama zuwa wurin farawa, kuma maimaita motsa jiki don adadin adadin da kuke so kafin ku canza zuwa ɗayan ƙafar.

Lajin Don yi Dakatar da Lunge Back Crossover

• Babban Haɗin kai: Haɗa ainihin ku yayin duk motsin ku. Wannan ba kawai zai taimaka wajen daidaita ma'auni ba amma kuma zai inganta tasirin motsa jiki ta hanyar aiki da tsokoki na ciki.
• Sarrafa Motsi: Ka guji yin gaggawar motsa jiki. Kowane motsi ya kamata a yi sannu a hankali kuma tare da sarrafawa don tabbatar da aminci da haɓaka aikin tsoka. Kurakurai gama gari don gujewa:
• Jingina Gaba: Kuskure ɗaya na gama gari shine jingina gaba da yawa yayin huhu. Wannan na iya sanya damuwa maras buƙata akan gwiwoyi da baya. Tsaya ƙirjinka a tsaye kuma bayanka madaidaiciya don guje wa wannan.
• Ba shigar da Core: F

Dakatar da Lunge Back Crossover Tambayoyin Masu Nuna

Shi beginners za su iya Dakatar da Lunge Back Crossover?

Ee, masu farawa za su iya yin motsa jiki na dakatarwar Lunge Back Crossover. Duk da haka, yana da mahimmanci a lura cewa wannan motsa jiki yana buƙatar wani matakin ma'auni, ƙarfi, da daidaitawa. Ya kamata masu farawa su fara da ƙarfi mai sauƙi kuma a hankali suna ƙaruwa yayin da suke samun kwanciyar hankali da ƙarfi. Hakanan yana da mahimmanci don tabbatar da tsari da fasaha mai kyau don guje wa rauni. Idan zai yiwu, masu farawa suyi wannan aikin a ƙarƙashin kulawar ƙwararren ƙwararren ƙwararren.

Me ya sa ya wuce ga Dakatar da Lunge Back Crossover?

• "Suspension Lunge Back Crossover with Side Twist": A cikin wannan bambance-bambancen, kuna ƙara jujjuyawar gefe a kasan huhu, wanda ke taimakawa wajen yin aiki da tsokoki.
• "Spesion Lunge Back Crossover with Arm Raise": Wannan bambance-bambancen ya ƙunshi ɗaga hannun kishiyar zuwa ƙafar huhu, wanda zai iya taimakawa wajen inganta daidaituwa da daidaituwa.
• "Suspension Lunge Back Crossover with Jump": Wannan yana ƙara nau'in plyometric zuwa motsa jiki ta hanyar tsalle sama a ƙarshen kowane huhu, wanda zai iya taimakawa wajen ƙara ƙarfi da ƙarfi.
• "Spesion Lunge Back Crossover with Medicine Ball": A cikin wannan bambance-bambancen, kuna riƙe ƙwallon magani a hannunku yayin da kuke motsa jiki, wanda ke ƙara ƙarin ƙalubale ga ainihin ku da babba.

Me suna da abin da ya sanya ɗaukehawa ga Dakatar da Lunge Back Crossover?

• Jumping Lunges: Jumping Lunges yana ba da ƙarin motsi mai ƙarfi da fashewa idan aka kwatanta da Suspension Lunge Back Crossover, wanda zai iya taimakawa haɓaka ƙarfin ku, ƙarfin kuzari, da juriya na zuciya, duk yayin da kuke mai da hankali kan ƙungiyoyin tsoka iri ɗaya.
• Dokar da za a kashe ta biyu Ƙarfin jiki da ƙima.