Dumbbell Lunge
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Dumbbell Lunge
Dumbbell Lunge wani ƙananan motsa jiki ne wanda ke kaiwa ga quadriceps, glutes, da hamstrings, amma kuma yana shiga ainihin kuma yana inganta daidaituwa. Ya dace da daidaikun duk matakan motsa jiki, daga masu farawa zuwa ’yan wasa masu ci gaba, kamar yadda za a iya daidaita nauyin dumbbells don dacewa da ƙarfin mai amfani da juriya. Mutane na iya son yin wannan motsa jiki don haɓaka ƙarfin ƙafar su, haɓaka daidaituwa, da haɓaka lafiyar gabaɗaya.
Yanayinta: tsammanin nuni a nuni Dumbbell Lunge
- Ɗauki mataki gaba tare da ƙafar dama, ajiye jikinka a tsaye, kuma rage jikinka har sai gwiwa ta dama ta lanƙwasa a kusurwa 90-digiri kuma gwiwa na hagu yana sama da kasa.
- Tabbatar cewa gwiwa ta dama tana sama da idon sawun ka kai tsaye, ba a fitar da shi da nisa ba, kuma kada sauran gwiwarka su taɓa ƙasa.
- Kashe ƙafar dama, mayar da shi zuwa wurin farawa yayin da kake tafiya gaba tare da ƙafar hagu don maimaita huhu a wancan gefe.
- Maimaita waɗannan matakan don adadin maimaitawa da ake so, musanya ƙafafu kowane lokaci.
Lajin Don yi Dumbbell Lunge
- Madaidaicin Mataki: Lokacin da za ku ci gaba zuwa cikin huhu, tabbatar da matakinku yana daidaita kuma yana a tsakiya. Ka guji yin nisa ko gajere, saboda hakan na iya haifar da damuwa a gwiwowinka. Ya kamata gwiwa ta gaba ta kasance kai tsaye sama da idon sawun kuma sauran gwiwa kada ta taɓa ƙasa.
- Rarraba Nauyi: Tabbatar da rarraba nauyin ku daidai tsakanin ƙafa biyu. Kada ku jingina da nisa gaba ko baya, saboda hakan na iya haifar da rauni.
- Motsi Mai Sarrafa: Guji saurin motsi. Rage jikin ku a hankali kuma ku tashi sama a cikin tsari mai sarrafawa. Wannan ba wai kawai yana taimakawa wajen hana rauni ba, amma har ma yana tabbatar da cewa tsokoki sun cika cikin aikin motsa jiki.
- Yi amfani da App
Dumbbell Lunge Tambayoyin Masu Nuna
Shi beginners za su iya Dumbbell Lunge?
Ee, masu farawa zasu iya yin motsa jiki na Dumbbell Lunge. Koyaya, yana da mahimmanci don farawa da ma'aunin nauyi don tabbatar da tsari mai kyau da hana rauni. Hakanan yana da fa'ida a sami mai koyarwa ko ƙwararren mutum ya jagoranci mafari ta hanyar motsa jiki don tabbatar da cewa yana yin shi daidai. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su fara sannu a hankali kuma su ƙara ƙarfi yayin da ƙarfinsu da jimirinsu suka inganta.
Me ya sa ya wuce ga Dumbbell Lunge?
- Juya Dumbbell Lunge: Maimakon ci gaba, kuna komawa baya zuwa cikin huhu yayin da kuke riƙe dumbbells a tarnaƙi.
- Dumbbell Lunge Tare da Bicep Curl: Yayin da kuke ci gaba zuwa cikin huhu, yi bicep curl tare da dumbbells, haɗa ƙafa da motsa jiki.
- Lateral Dumbbell Lunge: Maimakon yin huhu a gaba ko baya, kuna zuwa gefe don yin aiki da tsokoki na ciki da na waje, yayin da kuke riƙe dumbbells a gefenku.
- Dumbbell Lunge tare da Latsa Sama: A cikin wannan bambancin, yayin da kuke shiga cikin huhu, kuna danna dumbbells sama, kuna aiki kafadu da hannayenku.
Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Lunge?
- Matakai, kamar Dumbbell Lunges, suna buƙatar motsi na gefe ɗaya, wanda ke taimakawa wajen inganta daidaituwa da daidaitawa, kuma suna yin la'akari da tsokoki guda ɗaya kamar quads, hamstrings, da glutes, suna ƙara haɓaka ƙarfin jiki da juriya.
- Deadlifts sun cika Dumbbell Lunges ta hanyar yin niyya ga tsokoki na baya (glutes, hamstrings, da ƙananan baya), waɗanda suke da mahimmanci don yin aikin huhu daidai, kuma suna inganta ƙarfin jiki da kwanciyar hankali gaba ɗaya, suna taimakawa wajen yin aiki mafi kyau da rigakafin rauni.
Karin kalmar raɓuwa ga Dumbbell Lunge
- Dumbbell Lunge motsa jiki
- Quadriceps ƙarfafa motsa jiki
- Toning cinya tare da dumbbells
- Dumbbell Lunge don tsokoki na ƙafa
- Dumbbell yana motsa jiki don cinya
- Ƙarfafa quadriceps tare da dumbbell lunge
- Ayyukan motsa jiki tare da dumbbells
- Dumbbell Lunge fasaha
- Yadda ake yin Dumbbell Lunge
- Dumbbell Lunge don motsa jiki na tsoka