Dumbbell Rear Lunge
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Dumbbell Rear Lunge
Dumbbell Rear Lunge wani motsa jiki ne na horarwa mai ƙarfi wanda ke kaiwa ga quadriceps, glutes, da hamstrings, yayin da yake shiga ainihin da inganta daidaituwa. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa 'yan wasa masu ci gaba, saboda ƙarfin daidaitacce dangane da nauyin dumbbells da aka yi amfani da su. Mutane za su iya zaɓar haɗa wannan motsa jiki a cikin abubuwan yau da kullun don haɓaka ƙarancin ƙarfin jiki, haɓaka kwanciyar hankali, da haɓaka mafi kyawun matsayi.
Yanayinta: tsammanin nuni a nuni Dumbbell Rear Lunge
- Matsa ƙafar dama ta baya bayanka, rage jikinka zuwa matsayi na huhu. Tabbatar cewa gwiwa na gaba yana layi tare da idon kafa kuma gwiwa na baya yana shawagi kusa da kasa.
- Ka ɗaga ƙirjinka da kafadu baya, ka guje wa duk wani durƙusa na gaba.
- Kashe ƙafar baya, komawa zuwa matsayi.
- Maimaita tsari iri ɗaya tare da ƙafar hagu na komawa baya. Ci gaba da canza ƙafafu don adadin da ake so na maimaitawa.
Lajin Don yi Dumbbell Rear Lunge
- **Motsin da ake sarrafawa:** Tukwici na biyu shine yin aikin motsa jiki tare da sarrafa motsi. Lokacin komawa cikin huhu, rage jikin ku a hankali kuma tura baya sama zuwa wurin farawa tare da sarrafa daidai. Ka guji yin gaggawar motsi ko yin amfani da kuzari don matsawa sama, saboda hakan na iya haifar da sifar da ba ta dace ba da kuma yuwuwar raunuka.
- **Madaidaicin Matsayin Ƙafa:** Na uku shine komawa baya sosai har gwiwa ta gaba tana saman idon sawun kai tsaye lokacin da kake cikin huhu.
Dumbbell Rear Lunge Tambayoyin Masu Nuna
Shi beginners za su iya Dumbbell Rear Lunge?
Ee, masu farawa zasu iya yin motsa jiki na Rear Lunge Dumbbell. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da kuma guje wa rauni. Yayin da kake samun kwanciyar hankali tare da motsi, zaka iya ƙara nauyi a hankali. Hakanan yana da fa'ida a sami mai koyarwa ko gogaggen mutum da farko ya fara kulawa don tabbatar da ingantacciyar dabara.
Me ya sa ya wuce ga Dumbbell Rear Lunge?
- Dumbbell Side Lunge: Maimakon komawa baya ko gaba, kuna tafiya zuwa gefe, ku ajiye ƙafa ɗaya a tsaye yayin da kuke lankwasa ɗayan a gwiwa.
- Dumbbell Reverse Lunge tare da Latsa Sama: A cikin wannan bambancin, kuna yin huhun baya sannan kuma danna dumbbells sama yayin da kuke komawa tsaye.
- Dumbbell Curtsy Lunge: Wannan bambancin ya ƙunshi taka ƙafa ɗaya a tsaye a bayanka da kuma lanƙwasa gwiwoyi biyu, kama da motsi mai lanƙwasa.
- Dumbbell Lunge tare da Bicep Curl: Wannan yana haɗa huhu na baya tare da bicep curl, don haka kuna aiki da ƙananan jikin ku da na sama a lokaci guda.
Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Rear Lunge?
- Matakai: Wannan motsa jiki kuma yana hari kan ƙananan tsokoki na jiki, ciki har da glutes, hamstrings, da quads, kamar Dumbbell Rear Lunge, kuma zai iya taimakawa wajen haɓaka daidaituwa da daidaitawa.
- Deadlifts: Deadlifts suna aiki da sarkar baya, gami da hamstrings da glutes, waɗanda kuma aka yi niyya a cikin Dumbbell Rear Lunge, don haka inganta ƙarfin ku gaba ɗaya da aikin ku a cikin duka motsa jiki.
Karin kalmar raɓuwa ga Dumbbell Rear Lunge
- Dumbbell Rear Lunge motsa jiki
- Quadriceps ƙarfafa motsa jiki
- Toning cinya tare da dumbbells
- Dumbbell motsa jiki don kafafu
- Ayyukan motsa jiki na Rear Lunge
- Dumbbell motsa jiki don ƙananan jiki
- Ƙarfafa cinya tare da Dumbbell
- Quadriceps motsa jiki tare da Dumbbell
- Rear Lunge yana motsa jiki tare da nauyi
- Dumbbell kafa motsa jiki