Juya 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, Hamstrings

Sakonni ga Juya Lunge

Reverse Lunge wani ƙananan motsa jiki ne wanda ke ƙarfafa quadriceps, glutes, da hamstrings, yayin da kuma inganta daidaituwa da daidaituwa. Ya dace da daidaikun mutane a kowane matakin motsa jiki, daga masu farawa zuwa manyan ƴan wasa, saboda ƙarfin da za a iya canzawa. Mutane za su so yin wannan motsa jiki saboda yana iya haɓaka motsin aiki a cikin rayuwar yau da kullun, haɓaka wasan motsa jiki, da ba da gudummawa ga tsarin motsa jiki na yau da kullun.

Yanayinta: tsammanin nuni a nuni Juya Lunge

• Ɗauki mataki na baya tare da ƙafar dama, rage jikin ku zuwa matsayi na huhu. Ya kamata gwiwa ta hagu ta kasance kai tsaye sama da idon ƙafar hagu kuma gwiwa ta dama yakamata ta kasance tana shawagi kusa da ƙasa.
• Tsaya madaidaiciyar matsayi tare da ƙirjinka sama da kallonka kai tsaye, tabbatar da cewa gwiwa ta baya tana kusa amma ba ta taɓa ƙasa ba.
• Kashe ƙafar dama, komawa zuwa wurin farawa.
• Maimaita motsa jiki tare da ƙafar hagunku yana komawa baya, musanya ƙafafu don adadin da ake so na maimaitawa.

Lajin Don yi Juya Lunge

• Guji Jingina Gaba: Kuskure ɗaya na gama-gari da mutane da yawa ke yi yayin yin huhu na baya shine jingina gaba da yawa, wanda zai iya sanya damuwa mara amfani akan baya da gwiwoyi. Don guje wa wannan, mayar da hankali kan kiyaye gangar jikin ku a tsaye kuma nauyin ku daidai da rarraba tsakanin kafafu biyu.
• Babban Haɗin kai: Haɗa jigon ku cikin duk motsin ku. Wannan ba kawai yana taimakawa tare da daidaituwa ba amma yana aiki da tsokoki na ciki.
• Motsi Mai Sarrafa: Kada ku yi gaggawar motsa jiki. Madadin haka, yi kowane huhu tare da sarrafawa, motsi da gangan. Wannan yana tabbatar da ku

Juya Lunge Tambayoyin Masu Nuna

Shi beginners za su iya Juya Lunge?

Ee, tabbas masu farawa za su iya yin motsa jiki na Reverse Lunge. Yana da babban motsa jiki don gina ƙananan ƙarfin jiki da kwanciyar hankali. Koyaya, yana da mahimmanci a fara da ƙaramin nauyi ko ma babu nauyi kwata-kwata, mai da hankali kan tsari da daidaito. Yayin da suke samun kwanciyar hankali tare da motsi, za su iya ƙara nauyi a hankali. Koyaushe ku tuna don dumi kafin motsa jiki kuma ku kwantar da hankali bayan haka don hana rauni.

Me ya sa ya wuce ga Juya Lunge?

• Juya Lunge tare da Latsa Sama: Wannan sigar tana ƙara latsa sama zuwa huhu, yana ƙara ƙarfi da aiki kafadu da hannaye.
• Juya Lunge tare da Twist: A cikin wannan bambancin, kuna ƙara juzu'i zuwa ga juzu'in lokacin da kuka koma cikin huhu, wanda zai iya taimakawa haɓaka daidaituwa da haɗa tsokoki na asali.
• Reverse Lunge with Knee Lift: Wannan sigar tana ƙara ɗaga gwiwa lokacin da kuka dawo matsayi na tsaye, ƙara ƙalubalen da aiki da ainihin ku da daidaito.
• Juya Lunge tare da Dumbbells: Wannan bambancin ya haɗa da riƙe dumbbells a kowane hannu yayin yin huhu, ƙara juriya da aiki da hannayenku da na sama.

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

• Deadlifts suna haɓaka Reverse Lunges ta hanyar ƙarfafa sarkar baya, gami da glutes da hamstrings, waɗanda kuma ke aiki yayin huhu, don haka haɓaka ƙarfin ƙafa da kwanciyar hankali gabaɗaya.
• Matakan haɓakawa na iya haɓaka fa'idodin Reverse Lunges, yayin da suke aiki irin wannan ƙungiyoyin tsoka ciki har da quads, glutes, da hamstrings, yayin da suke haɓaka daidaituwa da daidaituwa.