Lunge

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Gluteus Maximus, Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Soleus

Sakonni ga Lunge

Lunge wani nau'in motsa jiki ne na ƙananan jiki wanda ke kaiwa ga tsokoki da yawa, ciki har da quadriceps, hamstrings, glutes, da calves, yana ba da gudummawa ga ingantacciyar ma'auni, daidaitawa, da kwanciyar hankali. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa manyan ƴan wasa, saboda ana iya gyara shi don dacewa da iyawar mutum. Mutane za su so yin lunges ba kawai don haɓaka ƙarfi da sautin tsoka ba amma har ma don haɓaka aikin jikinsu gaba ɗaya da wasan motsa jiki.

Yanayinta: tsammanin nuni a nuni Lunge

• Ɗauki babban mataki gaba tare da ƙafar dama, ajiye ƙafar hagu a wuri.
• Rage jikin ku har sai gwiwa ta dama ta samar da kusurwa 90-digiri, tabbatar da cewa gwiwa na dama yana sama da idon dama kuma gwiwa na hagu yana shawagi a sama da kasa.
• Kashe ƙafar dama don komawa wurin farawa.
• Maimaita motsi tare da ƙafar hagu, musanya ƙafafu don kowane maimaitawa.

Lajin Don yi Lunge

• Daidaitaccen Matsayin Ƙafa: Lokacin da kuka ci gaba zuwa cikin huhu, gwiwa ta gaba ya kamata ya kasance a saman idon idonku kai tsaye, kuma sauran gwiwa kada ku taɓa ƙasa. Tabbatar cewa ƙafar gabanka tana nuna gaba kai tsaye, ba a juya ciki ko waje ba. Kuskure na yau da kullun shine bari gwiwa ta gaba ta wuce yatsu, wanda zai haifar da raunin gwiwa.
• Shiga Mahimmancin ku: Rike jigon ku a duk lokacin motsa jiki. Wannan zai taimaka wajen kiyaye ma'aunin ku, sarrafa motsinku, da kare kashin baya. Mutane da yawa sun manta da yin amfani da ainihin su, wanda zai haifar da rashin kwanciyar hankali da nau'i mara kyau.
• Yi amfani da Yanayin Motsi na Dama: Rage jikinka har sai cinyarka ta gaba ta yi daidai da ƙasa da

Lunge Tambayoyin Masu Nuna

Shi beginners za su iya Lunge?

Ee, masu farawa tabbas za su iya yin motsa jiki na huhu. Yana da motsi na asali wanda ke da kyau don inganta ƙarfin ƙafa da daidaituwa. Duk da haka, yana da mahimmanci don farawa da nauyi da kewayon motsi wanda ke da daɗi da sarrafawa. Hakanan yana da mahimmanci don koyo da kiyaye tsari mai kyau don hana rauni. Kuna iya yin la'akari da farawa da lunges masu nauyi kafin ku ci gaba zuwa lunges masu nauyi ko ƙarin bambancin kalubale. Kamar koyaushe, yana da kyau a tuntuɓi ƙwararrun ƙwararrun motsa jiki idan ba ku da tabbacin yadda ake yin wannan motsa jiki cikin aminci.

Me ya sa ya wuce ga Lunge?

• Reverse Lunges: Maimakon ci gaba, kuna komawa baya don shiga cikin huhu.
• Side Lunges: Wannan bambancin ya haɗa da tafiya zuwa gefe maimakon gaba, yin aiki da tsokoki na ciki da na waje da karfi.
• Jumping Lunges: Wannan shine mafi ci gaba bambance-bambancen inda kuke tsalle don canza ƙafafu a cikin huhu, ƙara ƙalubalen zuciya.
• Curtsy Lunges: Wannan bambancin ya haɗa da komawa baya da ko'ina cikin jikin ku, yin kwaikwayon lanƙwasa, wanda ke kai hari ga glutes da cinyoyin ciki daban-daban.

Me suna da abin da ya sanya ɗaukehawa ga Lunge?

• Har ila yau, matakan haɓaka suna haɓaka lunges da kyau saboda suna kwaikwayon motsin huhu na gefe ɗaya, wanda ke taimakawa wajen inganta daidaito, daidaitawa, da ƙarfin waje.
• Deadlifts na iya zama ƙari mai fa'ida ga huhu yayin da suka fi mayar da hankali kan sarkar baya - hamstrings, glutes, da ƙananan baya, suna ba da motsa jiki mai kyau na kafa idan an haɗa su da huhu.