Dakatar Side Lunge

• Sakonnin ƙafa: Alwasa masawyai, Kafa'in gaba.
• Kayan aiki: Darmo
• Musulunci Masu gudummawa: , Adductor Longus, Gracilis, Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: Pectineous

Sakonni ga Dakatar Side Lunge

The Suspension Side Lunge wani motsa jiki ne mai ƙarfi wanda ke kaiwa ƙananan jiki, musamman quadriceps, hamstrings, glutes, da cinyoyin ciki, yana taimakawa wajen ƙarfafa waɗannan tsokoki da inganta kwanciyar hankali. Kyakkyawan zaɓi ne ga 'yan wasa da masu sha'awar motsa jiki na kowane matakai waɗanda ke neman haɓaka saurin su ta gefe, sassauci, da daidaito. Haɗa wannan motsa jiki a cikin aikin motsa jiki na yau da kullun na iya taimakawa wajen haɓaka wasan motsa jiki, taimako wajen rigakafin rauni, da ƙara iri-iri zuwa horarwar jikin ku.

Yanayinta: tsammanin nuni a nuni Dakatar Side Lunge

• Fita zuwa gefe tare da ƙafar dama, lanƙwasa gwiwa na dama a cikin huhu yayin da kake ajiye ƙafar hagu a tsaye.
• Matsa hips ɗin ku baya kuma rage jikin ku gwargwadon iyawa, kiyaye mai horar da dakatarwa.
• Tura ta ƙafar dama don komawa matsayin tsaye, kiyaye ikon mai horar da dakatarwa yayin da kuke yin haka.
• Maimaita motsa jiki a gefe guda, fita tare da ƙafar hagu da kuma kiyaye ƙafar dama madaidaiciya.

Lajin Don yi Dakatar Side Lunge

• Form Da Ya Kamata: Yayin da kuke zuƙowa zuwa gefe, kiyaye ƙirjin ku a ɗaga, baya madaidaiciya, kuma ainihin ku. Ka guji zagaye bayanka ko karkata zuwa gaba sosai, saboda hakan na iya haifar da rauni. Ya kamata a lanƙwasa gwiwa na ƙafar huhu a kusurwar digiri 90, kuma ɗayan ƙafarku ya zama madaidaiciya.
• Motsi Mai Sarrafa: Tabbatar cewa ana sarrafa motsinku kuma a tsaye. Ka guji yin gaggawar motsa jiki ko amfani da kuzari don kammala motsi. Wannan yana rage tasirin motsa jiki kuma yana ƙara haɗarin rauni.
• Rike Gwiwoyi a Layi: Kuskure ɗaya na gama gari shine barin gwiwa na kogon ƙafar huhu a ciki ko kuma ya wuce yatsu. Koyaushe sanya gwiwa a ciki

Dakatar Side Lunge Tambayoyin Masu Nuna

Shi beginners za su iya Dakatar Side Lunge?

Ee, masu farawa zasu iya yin motsa jiki na Side Lunge. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi ko ma nauyin jiki kawai don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan yana da fa'ida a sami mai horar da motsa jiki ko gogaggen mutum ya jagorance su da farko. Wannan aikin yana buƙatar daidaitawa da daidaitawa, don haka masu farawa ya kamata su ci gaba da taka tsantsan.

Me ya sa ya wuce ga Dakatar Side Lunge?

• Dakatarwa Side Lunge tare da karkatarwa: A cikin wannan bambance-bambancen, kuna ƙara juzu'i a kasan huhu, wanda ke taimakawa haɓaka ainihin ku da haɓaka sassaucin ku.
• Jumping Suspension Side Lunge: Wannan shine bambancin plyometric inda kuke ƙara tsalle yayin da kuke fitowa daga huhu, ƙara ƙarfin zuciya da kuma aiki akan iko.
• Dakatarwa Side Lunge tare da Kai: Ana yin wannan ta hanyar kai hannuwanku sama yayin da kuke zubewa zuwa gefe, ƙara ƙarin ƙalubale don daidaitawa da daidaitawa.
• Side Lunge mai nauyi mai nauyi: A cikin wannan bambancin, kuna riƙe dumbbell ko kettlebell a hannayenku don ƙara ƙarin juriya da ƙara wahalar motsa jiki.

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

• Lateral Lunges: Waɗannan darussan suna da cikakkiyar ma'amala kamar yadda kuma suka haɗa da motsi gefe zuwa gefe, haɓaka daidaito, daidaitawa, da ƙarfi a cikin cinyoyin ciki da na waje, waɗanda su ne manyan tsokoki da ake amfani da su a cikin Suspension Side Lunges.
• Bulgariya Rarraba Squats: Waɗannan suna da fa'ida a cikin haɓaka Side Lunges na dakatarwa kamar yadda suke buƙatar daidaitattun daidaito da kwanciyar hankali, yayin da suke niyya ga quads, glutes, da hamstrings, suna haɓaka ƙarfin ƙarancin jiki gabaɗaya.