Lunge tare da ɗaga ƙafa

• 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, Soleus

Sakonni ga Lunge tare da ɗaga ƙafa

Lunge tare da Ƙafar Ƙafa wani motsa jiki ne mai ƙarfi wanda ke ƙarfafa quadriceps, glutes, da hamstrings, yayin da kuma inganta daidaituwa da daidaitawa. Ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya gyara shi don dacewa da matakan dacewa. Mutane za su so yin wannan motsa jiki don inganta ƙananan ƙarfin jiki, haɓaka sautin tsoka, da haɓaka aikin motsa jiki gaba ɗaya.

Yanayinta: tsammanin nuni a nuni Lunge tare da ɗaga ƙafa

• Yi gaba da ƙafar dama, rage jikinka zuwa huhu har sai gwiwoyi biyu sun durƙusa a kusurwa 90-digiri. Tabbatar cewa gwiwa ta gaba ta kai tsaye sama da idon sawun kuma sauran gwiwa tana shawagi sama da ƙasa.
• Tura ta diddigin dama don tsayawa sama, amma maimakon sanya ƙafar dama ta koma matsayin ta na asali, ɗaga shi sama zuwa rufin bayanka a ɗaga ƙafa.
• Rage ƙafar dama ta koma ƙasa, komawa zuwa matsayinka na asali.
• Yi maimaita motsa jiki tare da ƙafar hagu, kuma ci gaba da canza ƙafafu don adadin da ake so na maimaitawa.

Lajin Don yi Lunge tare da ɗaga ƙafa

• ** Ma'auni ***: Ma'auni shine mabuɗin a cikin wannan darasi. Don kiyaye ma'auni, kiyaye jigon ku a duk lokacin motsi. Idan kuna fama, gwada mayar da hankali kan madaidaiciyar wuri a gabanku ko amfani da bango ko kujera don tallafi.
• **A Gujewa Gaggawa**: Kuskure na yau da kullun yana yin gaggawar motsi. Lunge tare da ɗaga ƙafa ya kamata a yi shi a cikin tsari mai sarrafawa. Wannan ba wai kawai yana taimakawa wajen kiyaye ma'auni ba amma har ma yana tabbatar da cewa tsokoki sun cika aiki.
• ** Matsayin Ƙafar ***: Lokacin yin huhu, tabbatar da ƙafar gabanka a kwance a ƙasa kuma ƙafar bayanka tana kan yatsunsa. Lokacin ɗaga kafa, gwada yin shi

Lunge tare da ɗaga ƙafa Tambayoyin Masu Nuna

Shi beginners za su iya Lunge tare da ɗaga ƙafa?

Ee, masu farawa zasu iya yin Lunge tare da motsa jiki daga ƙafa. Duk da haka, ya kamata su fara da lungu na asali kafin su ƙara ɗaga ƙafa don tabbatar da cewa suna da tsari mai kyau da daidaito. Idan sun ga motsi yana da ƙalubale sosai, za su iya amfani da bango ko kujera don tallafi. Hakanan yana da mahimmanci a fara da ƙaramin nauyi kuma a hankali ƙara yayin da ƙarfi da jimiri suka inganta. Kamar koyaushe, ana ba da shawarar tuntuɓar ƙwararrun motsa jiki ko likita kafin fara kowane sabon tsarin motsa jiki.

Me ya sa ya wuce ga Lunge tare da ɗaga ƙafa?

• Lunge tare da Leg Leg Lift yana haɗa da ɗaga ƙafar gefe a saman huhu don kai hari ga cinyoyin waje da glutes.
• Curtsy Lunge tare da Leg Lift ya ƙunshi taka ƙafa ɗaya a tsaye a bayan ku zuwa cikin huhu mai tsinke, sannan ɗaga ƙafa ɗaya zuwa gefe yayin da kuka dawo tsaye.
• The Front Lunge with Toe Touch ya haɗa da tafiya gaba zuwa cikin huhu, sannan ɗaga ƙafar baya daga ƙasa da taɓa yatsan ƙafa yayin da kake tsaye.
• The Walking Lunge with High Kick ya ƙunshi ci gaba zuwa cikin huhu, sa'an nan kuma buga ƙafar baya sama sama yayin da kuke ci gaba.

Me suna da abin da ya sanya ɗaukehawa ga Lunge tare da ɗaga ƙafa?

• Deadlifts: Deadlifts suna da matukar dacewa ga Lunges tare da Leg Lift saboda suna mayar da hankali ga sarkar baya - hamstrings, glutes, da ƙananan baya, don haka suna samar da daidaiton motsa jiki idan an haɗa su tare da mayar da hankali kan sarkar farko na motsa jiki na huhu.
• Matakai: Matakai suna aiki da tsokoki iri ɗaya kamar Lunges tare da ɗaga ƙafafu, amma kuma suna haɓaka daidaituwa da ƙarfi ɗaya, wanda zai iya haɓaka aiki da fa'idodin motsa jiki na huhu.