Gaba Lunge

• Sakonnin ƙafa: Alwasa masawyai, Kafa'in gaba.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Gluteus Maximus, Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Soleus

Sakonni ga Gaba Lunge

The Forward Lunge wani motsa jiki ne mai kuzari wanda da farko ke kai hari ga quadriceps, amma kuma yana shiga glutes, hamstrings, da ainihin, yana mai da shi ingantaccen motsa jiki na ƙasa. Ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya gyara shi cikin sauƙi don dacewa da matakan dacewa da mutum. Mutane za su so yin wannan motsa jiki kamar yadda ba kawai ƙarfafawa da sautin ƙananan jiki ba, amma kuma yana inganta daidaituwa, daidaitawa, da kuma dacewa da aikin gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Gaba Lunge

• Ɗauki babban mataki gaba tare da ƙafar dama, ajiye ƙafar hagu a wuri.
• Rage jikinka har sai cinyarka ta dama ta yi daidai da ƙasa kuma gwiwa ta dama tana saman idon idonka kai tsaye. Ya kamata a lanƙwasa gwiwa na hagu a kusurwar digiri 90, yana nuni zuwa ƙasa.
• Kashe tare da ƙafar dama kuma komawa zuwa wurin farawa.
• Maimaita matakan guda ɗaya tare da ƙafar hagu, musanya ƙafafu don adadin da ake so na maimaitawa.

Lajin Don yi Gaba Lunge

• Tsaya Tsaya Tsaye: Ka guji jingina gaba ko baya yayin motsa jiki. Tsaya jikinka a tsaye kuma zuciyarka ta shiga. Wannan ba wai kawai yana taimakawa wajen kula da daidaituwa ba amma kuma yana tabbatar da cewa ana aiki da tsokoki masu dacewa.
• Ɗauki Babban Mataki Na Gaba: Girman matakinku na iya rinjayar tasirin huhu. Ƙananan mataki zai sanya matsi akan gwiwa kuma mataki mai girma zai iya haifar da jujjuyawar hip ɗin ku. Nufin ɗaukar matakin da zai ba da damar gwiwoyinku biyu su durƙusa a kusan kusurwa 90-digiri.
• Ci gaba da Tafiyarku: Kada ku yi hanzari ta cikin huhu. Yin tafiya da sauri zai iya sa ka rasa ma'auni kuma ka kasa cika tsokar da kake ƙoƙarin yin aiki

Gaba Lunge Tambayoyin Masu Nuna

Shi beginners za su iya Gaba Lunge?

Ee, tabbas masu farawa za su iya yin motsa jiki na Lunge na Gaba. Yana da babban motsa jiki don ƙarfafa ƙananan jiki, ciki har da quadriceps, hamstrings, glutes, da calves. Duk da haka, yana da mahimmanci don farawa da nauyin da ke da dadi kuma a mayar da hankali kan kiyaye tsari mai kyau don kauce wa rauni. Yana iya zama taimako ga masu farawa su fara da lunges masu nauyin jiki kafin ƙara ƙarin nauyi.

Me ya sa ya wuce ga Gaba Lunge?

• Lateral Lunge: Wannan bambancin ya haɗa da fita zuwa gefe maimakon gaba, wanda ke kai hari ga glutes da cinyoyin ciki.
• Walking Lunge: Wannan ainihin jerin lunges ne na gaba, amma maimakon komawa baya don farawa, kuna tafiya gaba, musanya kafafu tare da kowane mataki.
• Curtsy Lunge: Wannan bambancin ya haɗa da mayar da ƙafar ku baya da ko'ina cikin jikin ku, yin kwaikwayon motsi mai laushi, wanda ke hari ga masu cin abinci da cinyoyin ciki.
• Jumping Lunge: Wannan shine ƙarin ci gaba inda kuke ƙara tsalle yayin da kuke canza ƙafafu, wanda ke ƙara ƙarfi kuma yana ƙara sashin zuciya zuwa motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Gaba Lunge?

• Matakai: Matakai kuma suna kaiwa kafafunku da glutes kamar Lunges na gaba, amma suna ƙara wani abu na daidaito da daidaitawa, suna sa tsokoki suyi aiki ta wata hanya daban kuma suna haɓaka ƙarfin jikin ku gaba ɗaya da kwanciyar hankali.
• Glute Bridges: Yayin da Lunges na gaba da farko ke kai hari ga quads da hamstrings, Glute Bridges suna taimakawa don ƙara ƙarfafawa da haɓaka glutes da hamstrings, tabbatar da daidaiton motsa jiki don ƙananan jikin ku.