Kick Lunge A tsaye

• 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, Gastrocnemius, Soleus

Sakonni ga Kick Lunge A tsaye

Kick na Static Lunge Kick wani motsa jiki ne mai ƙarfi wanda ke kaiwa ga glutes, quads, da hamstrings, yana taimakawa ƙarfafawa da sautin ƙananan jiki yayin inganta daidaituwa da daidaitawa. Wannan darasi ya dace da daidaikun mutane a kowane matakin motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda ana iya gyara shi don dacewa da iyawar mutum. Mutane na iya so su haɗa Static Lunge Kicks a cikin ayyukansu na yau da kullun don haɓaka ƙarancin ƙarfin jiki, haɓaka kwanciyar hankali, da ƙara iri-iri ga tsarin motsa jiki na yau da kullun.

Yanayinta: tsammanin nuni a nuni Kick Lunge A tsaye

• Rage jikin ku a cikin huhu, lanƙwasa gwiwoyi biyu zuwa kusan kusurwar digiri 90, tabbatar da gwiwa ta gaba ta kai tsaye sama da idon ku kuma gwiwa ta baya tana shawagi kusa da ƙasa.
• Kashe da ƙafar dama ta gaba kuma ka shura ƙafar hagunka gaba gwargwadon ƙarfinka.
• Bayan shura, mayar da ƙafar hagunku zuwa matsayin huhu na asali, kiyaye ƙafar dama a gaba.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, sannan canza kafafu kuma maimaita aikin.

Lajin Don yi Kick Lunge A tsaye

• Madaidaicin Matsayi: Ma'auni yana da mahimmanci a cikin wannan motsa jiki don guje wa raunuka. Ka guji jingina da nisa gaba ko baya. Ci gaba da daidaita jikin ku, jigon ku yana aiki, kuma nauyin ku daidai da rarraba tsakanin kafafu biyu.
• Motsi masu sarrafawa: Yi kowane motsi a hankali kuma tare da sarrafawa. Motsa jiki da sauri, matsananciyar motsi na iya haifar da raunin tsoka ko rauni.
• Warming Up: Kar a manta da yin dumi kafin fara motsa jiki. Kyakkyawan dumi yana ƙara yawan jini zuwa tsokoki, wanda zai iya taimakawa wajen hana raunuka da haɓaka aiki. 5

Kick Lunge A tsaye Tambayoyin Masu Nuna

Shi beginners za su iya Kick Lunge A tsaye?

Ee, masu farawa za su iya yin motsa jiki na Static Lunge Kick. Duk da haka, ya kamata su fara da sauƙi mai sauƙi kuma a hankali suna karuwa yayin da ƙarfin su da daidaituwa ya inganta. Hakanan yana da mahimmanci don kiyaye tsari mai kyau don guje wa rauni. Idan sun ga yana da ƙalubale, za su iya amfani da bango ko kujera don tallafi.

Me ya sa ya wuce ga Kick Lunge A tsaye?

• Kick Side Lunge Kick: Maimakon yin ja-gora a gaba ko baya, za ku huta zuwa gefe sannan ku fitar da kishiyar kafa.
• Curtsy Lunge Kick: Wannan ya haɗa da taka ƙafa ɗaya a baya da gefen ɗayan, kamar ana yin curtsy, sannan kuma yin gaba da ƙafa ɗaya.
• Jumping Lunge Kick: Wannan shine ƙarin ci gaba, inda kuke yin huhu na yau da kullun amma ƙara tsalle yayin da kuke canza ƙafafu, kuna gaba yayin da kuke ƙasa.
• Lunge Kick tare da Dumbbells: Wannan bambancin yana ƙara ƙarin ƙalubale ta hanyar riƙe dumbbells a hannaye biyu yayin yin huhu da shura.

Me suna da abin da ya sanya ɗaukehawa ga Kick Lunge A tsaye?

• Ƙafar ƙafar ƙafafu na gefe kuma na iya haɗawa Static Lunge Kicks yayin da suke mai da hankali kan gluteus medius, samar da ingantaccen motsa jiki na jiki lokacin da aka haɗa tare da quads da hamstrings mayar da hankali na bugun huhu.
• Glute Bridges kuma na iya zama mai kyau ga Static Lunge Kicks saboda yayin da huhu ya fara aiki da quads da hamstrings, gadoji na glute yana kaiwa ga glutes da tsokoki na hip, suna samar da daidaitaccen motsa jiki na jiki.