Dakatar da Rear Lunge

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

Sakonni ga Dakatar da Rear Lunge

The Suspension Rear Lunge wani motsa jiki ne mai kuzari wanda da farko ke kai hari ga tsokoki a cikin ƙananan jikin ku, gami da glutes, quads, da hamstrings, yayin da kuma ke ba da tushen ku don kwanciyar hankali. Wannan motsa jiki ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ci gaba, saboda ana iya daidaita shi dangane da ƙarfin mutum da sassauci. Mutane na iya zaɓar yin ƙwanƙwasa Rear Lunge saboda ba wai kawai yana taimakawa wajen haɓaka tsoka da haɓaka daidaito ba, har ma yana taimakawa wajen haɓaka motsin aiki a rayuwar yau da kullun.

Yanayinta: tsammanin nuni a nuni Dakatar da Rear Lunge

• Mataki na ƙafa ɗaya baya kuma sanya shi a cikin madaurin dakatarwa, kiyaye nauyin ku akan ƙafar gaba.
• Sannu a hankali rage jikin ku zuwa wani wuri mai laushi, lanƙwasa gwiwa na gaba zuwa kusurwa 90-digiri yayin da kuke kiyaye ƙafar ku ta baya madaidaiciya.
• Riƙe matsayin huhu na ƴan daƙiƙa, tabbatar da gwiwa ta gaba ta kai tsaye sama da idon sawun kuma sauran gwiwa tana nuni zuwa ƙasa.
• Tura ta diddigin gaban ku don komawa wurin farawa, sannan canza kafafu kuma maimaita motsa jiki.

Lajin Don yi Dakatar da Rear Lunge

• Babban Haɗin kai: Haɗa ainihin ku a duk lokacin motsa jiki. Wannan ba kawai zai taimaka wajen kiyaye daidaito ba amma har ma yana ƙarfafa tsakiyar sashin ku. Ka guji barin baka na baya ko cikinka ya yi sanyi, saboda hakan na iya haifar da ciwon baya ko rauni.
• Sarrafa motsinku: Guji saurin motsi. Sannun hankali, ƙungiyoyi masu sarrafawa sun fi tasiri kuma suna rage haɗarin rauni. Rage jikin ku cikin huhu, dakata, sannan tura ta diddigin gaban ku don komawa wurin farawa.
• Zurfin Lunge: Kuskure na yau da kullun ba ya zurfafawa cikin huhu. Nufin runtse jikin ku

Dakatar da Rear Lunge Tambayoyin Masu Nuna

Shi beginners za su iya Dakatar da Rear Lunge?

Ee, masu farawa zasu iya yin motsa jiki na Rear Lunge. Duk da haka, yana da mahimmanci don tabbatar da tsari da fasaha mai kyau don kauce wa rauni. Yana iya zama da fa'ida a sami mai koyarwa na sirri ko ƙwararrun motsa jiki su fara nuna motsa jiki. Hakanan, masu farawa yakamata su fara da nauyi mai sauƙi ko ma nauyin jikinsu kawai har sai sun ji daɗin motsi. Kamar kowane motsa jiki, yana da mahimmanci ku saurari jikin ku kuma kada ku matsa da sauri da sauri.

Me ya sa ya wuce ga Dakatar da Rear Lunge?

• Dakatarwar Rear Lunge tare da karkatarwa: Wannan bambancin yana ƙara juzu'in juzu'i lokacin da kuke ja da baya, wanda zai iya taimakawa haɗa ainihin ku da haɓaka ma'aunin ku.
• Dakatar da Rear Lunge zuwa Knee Drive: A cikin wannan bambance-bambance, kuna kora gwiwar ƙafar ku ta baya sama zuwa ga ƙirjin ku yayin da kuke tsaye, wanda ke ƙara nau'in cardio kuma yana aiki abs.
• Jumping Suspension Rear Lunge: Wannan bambancin yana ƙara nau'in nau'in plyometric, inda kuke tsalle da canza kafafu a tsakiyar iska, yana ƙara ƙalubalen zuciya.
• Dakatarwar Rear Lunge tare da Bicep Curl: Wannan bambancin ya haɗa da aikin jiki na sama ta hanyar yin bicep curl lokacin da kuke ja da baya, yana mai da shi jimlar motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Dakatar da Rear Lunge?

• Matakan haɓakawa: Masu haɓakawa kuma suna aiki da ƙananan jiki, musamman quadriceps, waɗanda ke da mahimmanci don kiyaye daidaito da kwanciyar hankali yayin Rataye Rear Lunges, saboda haka suna iya taimakawa haɓaka tsarin ku da aikin ku.
• Glute Bridges: Glute Bridges suna mayar da hankali kan ƙarfafa glutes da hamstrings, tsokoki biyu da ke da hannu sosai a cikin Suspension Rear Lunges, kuma suna iya taimakawa wajen ƙara ƙarfi da kwanciyar hankali na huhu.