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 mai ƙarfi wanda ke kaiwa ga quadriceps, glutes, da hamstrings, yayin da yake shiga ainihin da inganta daidaituwa. Ya dace da kowa da kowa, tun daga masu farawa zuwa ƙwararrun 'yan wasa, saboda ana iya gyara shi cikin sauƙi don dacewa da kowane matakin motsa jiki. Mutane da yawa za su so su haɗa wannan motsa jiki a cikin abubuwan yau da kullun don haɓaka ƙananan ƙarfin jiki, haɓaka kwanciyar hankali, da haɓaka aikin motsa jiki gabaɗaya.
Yanayinta: tsammanin nuni a nuni Dumbbell Rear Lunge
- Ɗauki mataki baya tare da ƙafar dama, rage jikin ku zuwa matsayi na huhu. Ya kamata a lanƙwasa gwiwa ta gaba a kusurwar digiri 90 kuma gwiwa ta baya ya kamata ta kusa taɓa ƙasa.
- Tabbatar cewa gwiwa na gaba yana sama da idon sawu, ba a tura shi da nisa ba, kuma kada sauran gwiwa ta taɓa ƙasa.
- Kashe ƙafar baya, kawo ƙafar dama gaba don komawa wurin farawa.
- Maimaita motsi iri ɗaya tare da ƙafar hagu, kuma ci gaba da canza ƙafafu na tsawon lokacin aikinku.
Lajin Don yi Dumbbell Rear Lunge
- Madaidaicin Rarraba Nauyi: Wani kuskuren gama gari shine sanya nauyi mai yawa akan ƙafar gaba. Ya kamata a rarraba nauyin daidai tsakanin ƙafa biyu. Wannan ba kawai yana haɓaka tasirin aikin ba amma yana rage haɗarin rauni.
- Motsi Mai Sarrafa: Guji saurin motsi. Rage jikin ku a cikin hanyar sarrafawa kuma tura baya zuwa matsayi na farawa. Yin wannan motsa jiki da sauri zai iya haifar da mummunan tsari da yiwuwar rauni.
- Nauyin Da Ya dace: Zaɓi nauyi mai wahala amma mai iya sarrafawa. Idan nauyi
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 ma'aunin nauyi don tabbatar da tsari mai kyau da hana rauni. Kamar yadda yake tare da kowane sabon motsa jiki, ana ba da shawarar samun mai koyarwa ko gogaggen mutum ya fara nuna motsa jiki don tabbatar da ingantacciyar dabara. Hakanan yana da mahimmanci don sauraron jikin ku kuma kada ku matsa da sauri da sauri. Idan kun ji wani ciwo ko rashin jin daɗi, dakatar da motsa jiki kuma ku tuntuɓi ƙwararren motsa jiki.
Me ya sa ya wuce ga Dumbbell Rear Lunge?
- Dumbbell Walking Lunge: Wannan bambancin ya haɗa da yin tafiya gaba tare da kowane mataki, da gaske 'tafiya' tare da huhu, wanda zai iya ƙara aikin motsa jiki na zuciya.
- Dumbbell Side Lunge: A cikin wannan bambancin, maimakon tafiya gaba ko baya, kuna tafiya zuwa gefe, wanda ke kaiwa cinyoyin ciki da na waje baya ga glutes da hamstrings.
- Dumbbell Lunge tare da Bicep Curl: Wannan bambancin yana ƙara motsa jiki na sama zuwa ga huhu ta hanyar haɗa bicep curl yayin da yake cikin huhu.
- Dumbbell Lunge tare da Latsa Sama: Wannan bambancin ya haɗa da yin latsa sama tare da dumbbells a kololuwar huhu, aiki duka biyun jikin ku da kafadu.
Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Rear Lunge?
- Matakai: Wannan motsa jiki kuma yana mai da hankali kan ƙananan tsokoki na jiki iri ɗaya kamar Dumbbell Rear Lunges, musamman quads da glutes. Motsi na mataki-mataki yana kwaikwayon motsin huhu, yana taimakawa wajen inganta daidaituwa da daidaituwa.
- Deadlifts: Deadlifts suna cika Dumbbell Rear Lunges ta hanyar niyya sarkar baya, gami da hamstrings, glutes, da ƙananan baya. Wannan motsa jiki yana taimakawa wajen inganta ƙarfin gabaɗaya da kwanciyar hankali, wanda zai iya haɓaka aikin ku da sakamako daga huhu.
Karin kalmar raɓuwa ga Dumbbell Rear Lunge
- Dumbbell Rear Lunge motsa jiki
- Quadriceps ƙarfafa motsa jiki
- Toning cinya tare da dumbbells
- Dumbbell yana motsa jiki don cinya
- Rear Lunge motsa jiki tare da nauyi
- Dumbbell motsa jiki don ƙananan jiki
- Ƙarfafa horo ga Quadriceps
- Dumbbell Rear Lunge fasaha
- Yadda ake yin Dumbbell Rear Lunge
- Ayyukan motsa jiki masu tasiri tare da dumbbells.