Dumbbell Lunge
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Dumbbell Lunge
Dumbbell Lunge babban motsa jiki ne na ƙananan jiki wanda ke kaiwa ƙungiyoyin tsoka da yawa, ciki har da quadriceps, hamstrings, glutes, da calves. Wannan motsa jiki ya dace da daidaikun mutane a kowane matakin motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda ana iya daidaita shi cikin sauƙi don dacewa da iyawar mutum. Mutane za su so su haɗa Dumbbell Lunges a cikin aikin motsa jiki na yau da kullum don haɓaka ƙarfin jiki, inganta daidaito da daidaitawa, da haɓaka aikin motsa jiki gaba ɗaya.
Yanayinta: tsammanin nuni a nuni Dumbbell Lunge
- Ɗauki mataki gaba tare da ƙafar dama, kusan ƙafa biyu ko makamancin haka daga ƙafar hagu, kiyaye jikinka a tsaye.
- Rage jikin ku ta hanyar lanƙwasa gwiwa ta dama har sai ya zama kusurwar digiri 90 kuma gwiwa na hagu yana shawagi sama da ƙasa.
- Kashe ƙafar dama, komawa zuwa wurin farawa.
- Maimaita matakan guda ɗaya tare da ƙafar hagu, musanya tsakanin kowace kafa na tsawon lokacin saitin ku.
Lajin Don yi Dumbbell Lunge
- Zaɓi ma'aunin da suka dace: Yi amfani da dumbbells waɗanda ke da ƙalubale amma ana iya sarrafa su. Idan ma'aunin nauyi ya yi nauyi, ƙila ba za ku iya kiyaye tsari mai kyau ba kuma zai iya yin haɗari da rauni. Sabanin haka, idan ma'aunin nauyi ya yi nauyi, ba za ku sami cikakkiyar fa'idar motsa jiki ba.
- Tsaya Tsayayyen Taki: Kada ku yi gaggawar motsi. Ɗauki lokacin ku don yin zuzzurfan tunani gaba, dakata, sannan tura baya zuwa wurin farawa. Wannan jinkirin da tsayin daka zai tabbatar da cewa kuna aiki daidai tsokoki kuma ba ku dogara da kuzari don ɗaukar ku ba.
- Kar Ku Juya Gaba: Kuskure na gama gari shine a karkata gaba yayin huhu. Wannan
Dumbbell Lunge Tambayoyin Masu Nuna
Shi beginners za su iya Dumbbell Lunge?
Ee, masu farawa za su iya yin motsa jiki na Dumbbell Lunge. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari daidai da hana rauni. Hakanan yana iya zama da fa'ida don aiwatar da motsin huhu ba tare da nauyi ba da farko don samun nutsuwa da motsin. Kamar kowane motsa jiki, yana da mahimmanci don ƙara nauyi a hankali yayin da ƙarfi da ƙarfin gwiwa suka inganta.
Me ya sa ya wuce ga Dumbbell Lunge?
- Juya Dumbbell Lunge: Maimakon ci gaba, kuna komawa baya cikin huhu, kuna riƙe dumbbells a ɓangarorin ku.
- Lateral Dumbbell Lunge: Wannan bambancin ya haɗa da tafiya zuwa gefe zuwa cikin huhu, maimakon gaba, yayin riƙe dumbbells.
- Dumbbell Lunge tare da Bicep Curl: A cikin wannan bambancin, kuna yin bicep curl a kasan huhu.
- Sama Dumbbell Lunge: Wannan bambancin ya haɗa da riƙe dumbbell a sama yayin yin huhu.
Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Lunge?
- Matakai, kamar Dumbbell Lunges, da farko suna aiki da quadriceps, amma kuma sun haɗa da maruƙa da ƙwanƙwasa hanji, suna ba da ƙarin ƙarancin motsa jiki na jiki.
- Deadlifts suna cika Dumbbell Lunges ta hanyar yin niyya ga hamstrings da glutes, amma kuma suna aiki da ƙananan baya da tsokoki, inganta ƙarfin gabaɗaya da daidaituwa, waɗanda ke da mahimmanci don aiwatar da huhu yadda ya kamata.
Karin kalmar raɓuwa ga Dumbbell Lunge
- Dumbbell Lunge motsa jiki
- Quadriceps ƙarfafa motsa jiki
- Toning cinya tare da Dumbbell
- Dumbbell motsa jiki don kafafu
- Ƙananan motsa jiki tare da Dumbbells
- Dumbbell Lunge don tsokoki na cinya
- Dumbbell Lunge fasaha
- Yadda ake yin Dumbbell Lunges
- Dumbbell motsa jiki don Quadriceps
- Ayyukan motsa jiki masu inganci na Dumbbell Lunge.