Rear Lunge
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Rear Lunge
The Rear Lunge wani nau'in motsa jiki ne na ƙananan jiki wanda ke kaiwa ƙungiyoyin tsoka da yawa, gami da quads, glutes, da hamstrings, haɓaka ƙarfi, daidaito, da sassauci. Ya dace da mutane na kowane matakan motsa jiki, tun daga masu farawa zuwa ƙwararrun ƴan wasa, kamar yadda za'a iya gyara shi ko ƙarfafa don biyan bukatun mutum. Mutane da yawa na iya zaɓar wannan darasi saboda tasirinsa wajen haɓaka ƙarfin ƙafafu, haɓaka kwanciyar hankali, da haɓaka ingantacciyar daidaitawar jiki.
Yanayinta: tsammanin nuni a nuni Rear Lunge
- Ɗauki mataki baya tare da ƙafar dama, rage jikin ku zuwa matsayi na huhu. Ya kamata gwiwa ta hagu ta kasance kai tsaye sama da idon ƙafar hagu, kuma gwiwa ta dama yakamata ta kasance tana shawagi sama da ƙasa.
- Tabbatar cewa an ɗaga diddige na dama kuma an danna yatsun cikin ƙasa.
- Tura ta kafar hagu don tashi sama zuwa wurin farawa, kawo ƙafar dama gaba don saduwa da hagu.
- Maimaita aikin ta hanyar komawa baya da ƙafar hagu a wannan lokacin, kuma ci gaba da musanya tsakanin ƙafafu don adadin da ake so.
Lajin Don yi Rear Lunge
- Guji Jingina Gaba: Kuskure na gama gari shine karkata gaba akan ƙafar gaba. Wannan na iya sanya damuwa mara amfani akan baya da gwiwoyi, da rage tasirin motsa jiki. Madadin haka, yi nufin kiyaye gangar jikinka a tsaye kuma nauyinka ya kasance a tsakiya a kan kwatangwalo a duk lokacin motsi.
- Kada ku bar Kogon Knee ɗinku ya shiga: Wani kuskuren gama gari shine ƙyale gwiwa ta gaba ta shiga ciki. Wannan na iya haifar da rauni a gwiwa. Don kauce wa wannan, tabbatar da cewa gwiwa yana bin yatsan ƙafa na biyu kuma kada ya matsa ciki zuwa babban yatsan ku.
- Shiga Mahimmancin ku: Yin shigar da ainihin ku na iya taimakawa kiyayewa
Rear Lunge Tambayoyin Masu Nuna
Shi beginners za su iya Rear Lunge?
Ee, tabbas masu farawa zasu iya yin motsa jiki na Rear Lunge. Koyaya, yana da mahimmanci a fara da nauyi mai sauƙi ko ma babu nauyi gaba ɗaya har sai kun sami daidai. Hakanan yana da mahimmanci don tabbatar da cewa ba ku mika gwiwa a gaban yatsun kafa lokacin huhu don guje wa rauni. Kamar kowane sabon motsa jiki, ana ba da shawarar farawa a hankali kuma a hankali ƙara ƙarfi yayin da ƙarfin ku da jimiri suka inganta.
Me ya sa ya wuce ga Rear Lunge?
- Lateral Lunge wani bambanci ne inda maimakon komawa baya, za ku koma gefe, wanda ke kai hari ga glutes da cinyoyin ciki.
- Curtsy Lunge shine bambancin huhu na baya inda kuke komawa baya a kai tsaye, maimakon madaidaiciyar baya, don kaiwa ga masu satar gindi da masu satar hanji.
- The Walking Lunge wani nau'i ne mai ƙarfi na huhu na baya inda za ku ci gaba zuwa cikin huhu sannan ku kawo ƙafar baya gaba don saduwa da ƙafar gaba, sannan ku shiga cikin huhu tare da ɗayan ƙafar.
- The Rear Lunge tare da Knee Lift yana ƙara ƙalubalen ma'auni da ƙarin haɗin gwiwa ta hanyar ƙara ɗaga gwiwa a ƙarshen huhu kafin ya dawo tsaye.
Me suna da abin da ya sanya ɗaukehawa ga Rear Lunge?
- Har ila yau, matakan haɓaka suna haɓaka Rear Lunges da kyau yayin da suke shiga tsokoki iri ɗaya amma a cikin tsarin motsi daban-daban, suna ƙara wani yanki na tsaye wanda zai iya inganta daidaituwa, daidaitawa, da ƙarfin ƙafa ɗaya.
- Glute Bridges kuma na iya haɓaka fa'idodin Rear Lunges yayin da suke kai hari ga glutes da hamstrings ta wata hanya dabam, suna mai da hankali kan haɓakar hip, wanda zai iya taimakawa wajen haɓaka aikin ku a cikin huhu da rage haɗarin rauni.
Karin kalmar raɓuwa ga Rear Lunge
- Dumbbell Rear Lunge motsa jiki
- Quadriceps ƙarfafa motsa jiki
- Ayyukan toning cinya tare da dumbbells
- Ayyukan motsa jiki na Rear Lunge
- Dumbbell motsa jiki don kafafu
- Ƙananan motsa jiki tare da dumbbells
- Rear Lunge don tsokoki na cinya
- Quadriceps motsa jiki tare da dumbbells
- Ƙarfafa cinyoyi tare da Rear Lunge
- Dumbbell motsa jiki don Quadriceps.