Landmine Rear Lunge

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

Sakonni ga Landmine Rear Lunge

The Landmine Rear Lunge babban tasiri ne na motsa jiki na jiki wanda ke kaiwa ga glutes, quads, da hamstrings, yayin da yake haɓaka daidaito da kwanciyar hankali. Wannan darasi ya dace da daidaikun mutane na kowane matakin motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda ana iya sauya shi cikin sauƙi don dacewa da iyawar mutum. Mutane da yawa za su iya zaɓar haɗa wannan motsa jiki a cikin abubuwan yau da kullun don haɓaka ƙananan ƙarfin jiki, haɓaka daidaituwar jiki gabaɗaya, da haɓaka aikin aiki.

Yanayinta: tsammanin nuni a nuni Landmine Rear Lunge

• Tsaya kusa da nakiyar da ƙafafu da faɗin kafaɗa, kuma riƙe ɗayan ƙarshen barbell da hannaye biyu a tsayin ƙirji.
• Ɗauki mataki baya tare da ƙafar dama, rage jikin ku zuwa matsayi na huhu. Ya kamata gwiwa ta gaba ta kasance kai tsaye a kan idon sawun, kuma gwiwa ta baya yakamata ta kasance tana shawagi kusa da kasa.
• Matsa ta gaban gabanka don komawa wurin farawa, kiyaye zuciyarka kuma a ɗaga kirjinka a duk lokacin motsi.
• Maimaita motsa jiki akan kishiyar kafa, kuma ci gaba da canza ƙafafu don adadin da ake so na maimaitawa.

Lajin Don yi Landmine Rear Lunge

• **Madaidaicin Form**: Koma baya da ƙafa ɗaya kuma ku runtse jikin ku zuwa huhu. Ya kamata gwiwa ta gaba ta kasance kai tsaye sama da idon sawun, kuma gwiwa ya kamata ya kasance yana nuni zuwa ƙasa. Tura ta diddigin gaban ku don komawa wurin farawa. Tabbatar kiyaye ƙirjin ku sama da jigon ku a duk lokacin motsi don kiyaye daidaito da sarrafawa.
• **A guji Jingina Gaba**: Kuskure na gama gari shine karkata gaba yayin huhu. Wannan zai iya sanya damuwa mara amfani a kan ƙananan baya kuma ya kawar da hankali daga ƙananan jikin ku. Tabbatar cewa kun kiyaye jikin ku a tsaye a duk lokacin motsa jiki.
• **Kada Ka Yi Gaggawa**: Wani kuskuren da aka saba shine ka gaggauce cikin motsi

Landmine Rear Lunge Tambayoyin Masu Nuna

Shi beginners za su iya Landmine Rear Lunge?

Ee, masu farawa zasu iya yin motsa jiki na Rear Lunge na Landmine. Duk da haka, yana da mahimmanci don farawa da nauyin nauyi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan yana da fa'ida a sami mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki don tabbatar da ingantacciyar dabara. Kamar kowane motsa jiki, yana da mahimmanci ku saurari jikin ku kuma kada ku matsa sama da iyakokin ku.

Me ya sa ya wuce ga Landmine Rear Lunge?

• Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa: A cikin wannan bambancin, za ka koma gefe maimakon baya, wanda ke kaiwa cinyoyin ciki da na waje.
• Landmine Curtsy Lunge: Wannan ya haɗa da taka ƙafar ƙafa a bayan ku, wanda ke aiki da glutes daga wani kusurwa daban.
• Landmine Walking Lunge: Wannan bambancin ya ƙunshi tafiya gaba tare da kowane huhu, wanda zai iya taimakawa wajen inganta daidaito da daidaituwa.
• Landmine Recoarshen lugge tare da juyawa: Wannan ya shafi murkushe trsso yayin da kuke ta koma baya, wanda zai iya taimakawa wajen sauke zuciyar ka da inganta karfin juyawa.

Me suna da abin da ya sanya ɗaukehawa ga Landmine Rear Lunge?

• Deadlifts wani motsa jiki ne na haɓaka kamar yadda suke kaiwa ƙananan jiki, musamman hamstrings da glutes, amma kuma suna shiga baya da tsokoki, suna samar da ƙarin ƙarfin motsa jiki.
• Goblet Squats babban ƙari ne ga Landmine Rear Lunges saboda suna yin niyya irin wannan ƙananan tsokoki na jiki, amma kuma sun haɗa da ƙarfin jiki na sama, musamman a cikin hannuwa da kafadu, saboda matsayi mai nauyi.