Madadin Sprinter Lunge

• 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, Hamstrings, Soleus

Sakonni ga Madadin Sprinter Lunge

Alternate Sprinter Lunge motsa jiki ne mai ƙarfi wanda ke ƙarfafa ƙananan jiki, yana haɓaka ainihin kwanciyar hankali, da haɓaka lafiyar zuciya. Ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya gyara shi gwargwadon matakin motsa jiki. Mutane na iya so su haɗa wannan motsa jiki a cikin ayyukansu na yau da kullum saboda ba wai kawai sautin cinya da cinya ba ne, amma yana inganta daidaito, ƙarfin hali, da juriya.

Yanayinta: tsammanin nuni a nuni Madadin Sprinter Lunge

• Ɗauki babban mataki gaba tare da ƙafar dama, rage jikin ku zuwa matsayi na huhu. Ya kamata a lanƙwasa gwiwa na dama a kusurwar digiri 90, kuma gwiwa na hagu ya kamata ya yi shawagi a saman ƙasa.
• Kashe ƙafarka na dama, mayar da shi zuwa wurin farawa yayin da kake tafiya gaba tare da ƙafar hagu zuwa matsayi na huhu.
• Maimaita wannan canjin yanayin huhu, yana motsawa cikin sauri kamar kuna gudu a wuri.
• Tabbatar jikinka ya kasance a tsaye a duk lokacin motsa jiki, kuma ci gaba da canza kafafu don adadin maimaitawar da kake so ko tsawon lokaci.

Lajin Don yi Madadin Sprinter Lunge

• Babban Haɗin kai: Haɗa ainihin ku a duk lokacin motsa jiki. Wannan ba wai kawai zai taimaka maka kula da ma'auni ba amma kuma zai kare ƙananan baya daga kowane iri. Ka guji harba bayanka; maimakon haka, kiyaye shi madaidaiciya kuma tsaka tsaki.
• Daidaita Jiki: Ka kiyaye jikinka daidai gwargwado. Ya kamata kafadunku su kasance a kan kwatangwalo, kuma ƙirjin ku ya kasance a tsaye. Ka guji jingina gaba ko baya, wanda zai iya sanya damuwa mara amfani akan gwiwoyi da baya.
• Motsi Mai Sarrafa: Yi huhu a cikin tsari mai sarrafawa. Guji kuskuren gama gari na faduwa cikin sauri cikin huhu. Maimakon haka, runtse jikin ku a hankali kuma ku tashi sama a cikin wani

Madadin Sprinter Lunge Tambayoyin Masu Nuna

Shi beginners za su iya Madadin Sprinter Lunge?

Ee, masu farawa zasu iya yin motsa jiki na Alternate Sprinter Lunge. Koyaya, yana da mahimmanci a fara da ɗan ƙaramin ƙarfi kuma a hankali haɓaka yayin da ƙarfi da jimiri suka inganta. Hakanan yana da mahimmanci don kiyaye tsari mai kyau don hana rauni. Idan akwai wani ciwo ko rashin jin daɗi, ana ba da shawarar dakatar da motsa jiki kuma a tuntuɓi ƙwararrun motsa jiki ko likitan motsa jiki.

Me ya sa ya wuce ga Madadin Sprinter Lunge?

• Jumping Sprinter Lunge: Wannan ya haɗa da ƙara tsalle a tsakanin kowane huhu, ƙara ƙarfin zuciya da ƙarfin ƙarfin motsa jiki.
• Lunge Sprinter mai nauyi: Riƙe dumbbells a kowane hannu ko ƙararrawa a kan kafadu na iya ƙara ƙarin ƙalubale ga huhu na sprinter, yana taimakawa haɓaka ƙarfin tsoka.
• Reverse Sprinter Lunge: Maimakon ci gaba zuwa cikin huhu, kuna komawa baya, wanda zai iya taimakawa wajen ƙaddamar da tsokoki daban-daban a cikin kafafunku da glutes.
• Sliding Sprinter Lunge: Yin amfani da diski mai zamewa ko tawul a ƙarƙashin ƙafa ɗaya, kuna zamewa cikin matsayi na huhu, wanda zai iya taimakawa wajen inganta daidaito da kwanciyar hankali.

Me suna da abin da ya sanya ɗaukehawa ga Madadin Sprinter Lunge?

• Jumping Jacks na iya haɗawa da Alternate Sprinter Lunge ta hanyar samar da motsa jiki na tushen zuciya wanda kuma ya haɗa da tsokoki na ƙafafu, inganta ƙarfin jiki da ƙarfin tsoka.
• Babban motsa jiki na gwiwoyi na iya haɗawa da Alternate Sprinter Lunge yayin da yake kai hari ga ƙungiyoyin tsoka iri ɗaya yayin ƙara wani yanki na cardio da taimakawa wajen haɓaka daidaituwa da daidaito.