Nauyin Jiki Rear 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, Soleus

Sakonni ga Nauyin Jiki Rear Lunge

The Bodyweight Rear Lunge wani nau'in motsa jiki ne na ƙananan jiki wanda ke ƙarfafa glutes, quads, da hamstrings yayin inganta daidaituwa da daidaitawa. Ya dace da daidaikun mutane na kowane matakan motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda ana iya gyara shi don dacewa da iyawar mutum. Wannan darasi dole ne a yi ga waɗanda ke neman haɓaka ƙananan ƙarfin jiki, haɓaka wasan motsa jiki, da haɓaka kwanciyar hankali gabaɗaya ba tare da buƙatar kowane kayan motsa jiki ba.

Yanayinta: tsammanin nuni a nuni Nauyin Jiki Rear Lunge

• Ɗauki mataki baya tare da ƙafar dama, ajiye ƙafar hagu a wuri.
• Rage jikinka har sai cinyarka ta hagu ta yi daidai da ƙasa kuma gwiwa ta dama tana shawagi sama da ƙasa, tabbatar da gwiwa gwiwa ta hagu kai tsaye sama da idon hagu.
• Kashe ƙafar dama ka koma wurin farawa.
• Maimaita tsarin tare da ƙafar hagunku yana komawa baya, kuma ku ci gaba da canza kafafu don tsawon lokacin aikinku.

Lajin Don yi Nauyin Jiki Rear Lunge

• Babban Haɗin kai: Haɗa ainihin ku a duk lokacin motsa jiki. Wannan zai taimaka wajen kiyaye daidaito da kwanciyar hankali, da kuma kare ƙananan baya daga damuwa. Kuskure ne na yau da kullun don barin zuciyarka ta huta, haifar da lanƙwasa ko baka a bayanka, wanda zai iya haifar da rauni.
• Guji Jingina Gaba: Kuskure ɗaya na yau da kullun shine karkata gaba yayin huhu. Wannan na iya sanya damuwa maras buƙata akan gwiwoyi da baya. Ka kiyaye jikinka a tsaye kuma kafadunka baya don kauce wa wannan.
• Kada ku yi gaggawa: Yi aikin

Nauyin Jiki Rear Lunge Tambayoyin Masu Nuna

Shi beginners za su iya Nauyin Jiki Rear Lunge?

Ee, masu farawa zasu iya yin aikin motsa jiki na Rear Lunge. Motsa jiki ne mai sauƙi kuma mai tasiri wanda ke kai hari ga quadriceps, hamstrings, glutes, da calves. Duk da haka, yana da mahimmanci ga masu farawa su fara da yanayin motsi mai dadi kuma a hankali suna karuwa yayin da ƙarfinsu da sassaucin su ya inganta. Tsarin da ya dace yana da mahimmanci don hana rauni, don haka yana iya zama da amfani don koyon motsi ƙarƙashin jagorancin mai koyarwa ko koci.

Me ya sa ya wuce ga Nauyin Jiki Rear Lunge?

• Rear Lunge with Twist: Wannan bambance-bambancen yana ƙara jujjuya juzu'i zuwa huhu na baya, wanda zai iya taimakawa haɓakawa da ƙarfafa ainihin tsokoki.
• Jumping Rear Lunges: Wannan bambancin yana ƙara nau'in plyometric zuwa motsa jiki, inda kuke tsalle don canza ƙafafunku maimakon komawa cikin huhu.
• Rear Lunge with Knee Left: A cikin wannan bambancin, kuna ƙara ɗaga gwiwa a ƙarshen huhu, wanda zai iya taimakawa wajen inganta daidaituwa da daidaituwa.
• Rear Lunge tare da Dumbbells: Wannan bambancin ya haɗa da dumbbells a cikin motsa jiki, wanda zai iya taimakawa wajen ƙara ƙarfin da aiki na jiki na sama tare da ƙananan jiki.

Me suna da abin da ya sanya ɗaukehawa ga Nauyin Jiki Rear Lunge?

• Glute gadoji kuma na iya haɗawa da Jiki Rear Lunges yayin da suke keɓance tsokar tsokoki na musamman, inganta motsi da ƙarfi, waɗanda ke da mahimmanci don aiwatar da huhu daidai da inganci.
• Matakai wani motsa jiki ne da ke da alaƙa wanda zai iya haɓaka fa'idodin Jiki Rear Lunges, yayin da suke mai da hankali kan ƙarfin ƙafafu ɗaya, daidaito, da daidaitawa, waɗanda duk suna da mahimmanci don aiwatar da huhu yadda ya kamata.