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 wani ƙananan motsa jiki ne wanda ke kaiwa ga glutes, hamstrings, quads, da ainihin, yana ba da cikakkiyar motsa jiki wanda ke haɓaka ƙarfi, kwanciyar hankali, da sassauci. Wannan darasi 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 kowane mutum. Mutane na iya zaɓar wannan motsa jiki yayin da yake inganta daidaito mafi kyau, inganta motsin aiki a rayuwar yau da kullum, da kuma taimakawa wajen rigakafin rauni ta hanyar ƙarfafa ƙungiyoyi masu mahimmanci.

Yanayinta: tsammanin nuni a nuni Landmine Rear Lunge

• Tsaya da nisa daga nakiyar tare da faɗin ƙafafu kuma ku riƙe ƙarshen barbell ɗin a hannun dama, ku kwantar da shi a kafadar ku ta dama.
• Ɗauki mataki baya tare da ƙafar dama, lanƙwasa gwiwoyi biyu don ƙasa zuwa matsayi na huhu, tabbatar da cewa gwiwa ta gaba tana sama da idon kafa kai tsaye kuma gwiwa ta baya tana shawagi a saman bene.
• Tura ta diddigin gaban ku don tsayawa sama, dawo da ƙafar damanku zuwa matsayinsa na asali.
• Maimaita wannan motsi don adadin da ake so na maimaitawa, sannan canza zuwa hannun hagu da ƙafar hagu kuma maimaita motsa jiki.

Lajin Don yi Landmine Rear Lunge

• Motsi Mai Sarrafa: Ka guji yin gaggawar motsi. Yana da mahimmanci a kiyaye sarrafawa yayin duka matakan raguwa da dagawa na motsa jiki. Yayin da kake taka ƙafar dama ta koma cikin huhu, rage jikinka har sai gwiwa ta dama ta kusa taba kasa kuma cinyarka ta hagu tana layi daya da kasa. Sa'an nan, tura ta cikin kafar hagu don tsayawa, ja da sandar baya zuwa wurin farawa.
• Babban Haɗin kai: Rike jigon ku a duk lokacin aikin. Wannan zai taimaka wajen kiyaye daidaito da kwanciyar hankali, rage haɗarin rauni. Ka guji ajiye bayanka ko jingina gaba da yawa, saboda hakan na iya sanya damuwa mara nauyi a bayan ka

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, ya kamata su fara da nauyin nauyi don tabbatar da tsari mai kyau da kuma guje wa rauni. Hakanan ana ba da shawarar samun mai koyarwa na sirri ko ƙwararrun motsa jiki su fara nuna motsa jiki don tabbatar da amfani da dabarar da ta dace. Kamar kowane motsa jiki, yana da mahimmanci don ƙara nauyi a hankali yayin da ƙarfi da ƙwarewa ke haɓaka.

Me ya sa ya wuce ga Landmine Rear Lunge?

• Landline gaba: Wannan bambance-bambancen ya ƙunshi heting gaba, wanda zai iya ƙara ƙarfin aiki da mai da hankali kan quadrices.
• 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 Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa: Wannan bambancin yana buƙatar takawa zuwa gefe zuwa cikin huhu, yana niyya ga cinyoyin ciki da na waje.
• Landmine lunte tare da murhu: a cikin wannan bambance-bambancen, kuna aiwatar da murza a kasan huhu, wanda zai iya taimakawa wajen sa m tsokoki.
• Landmine Curtsy Lunge: Wannan bambance-bambancen ya ƙunshi taka ƙafa ɗaya a gefe ɗaya a bayan ɗayan, yana kwaikwayon lanƙwasa, wanda zai iya aiki da glutes da cinya daga wani kusurwa daban.

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

• Deadlifts kuma na iya haɗawa da kyau tare da Landmine Rear Lunges, yayin da suke mai da hankali kan tsokoki na baya na sarkar - hamstrings, glutes, da ƙananan baya, suna ba da daidaiton motsa jiki lokacin da aka haɗa su da huhu masu rinjaye.
• Goblet Squats na iya zama ƙari mai kyau ga aikin motsa jiki na yau da kullun ciki har da Landmine Rear Lunges, kamar yadda kuma suke aiki da ƙananan jiki, musamman maƙasudin quads da glutes, amma kuma suna shiga cikin ainihin, haɓaka ƙarfin jiki da kwanciyar hankali gabaɗaya.