Side 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, Gluteus Medius, Soleus, Tensor Fasciae Latae

Sakonni ga Side Lunge

The Side Lunge wani ƙananan motsa jiki ne wanda ke da alhakin glutes, quads, da cinyoyin ciki, yana inganta ƙarfi, sassauci, da daidaito. Ya dace da daidaikun mutane a duk matakan motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda ana iya gyara shi ko ƙara ƙarfi don biyan takamaiman buƙatu. Shiga cikin Lunge na Side na iya inganta motsi na gefe a cikin wasanni, haɓaka motsin aikin yau da kullun, da ba da gudummawa ga tsarin motsa jiki na yau da kullun.

Yanayinta: tsammanin nuni a nuni Side Lunge

• Ɗauki babban mataki zuwa dama tare da ƙafar dama, ajiye yatsun kafa a gaba da ƙafar hagu da kyau a wuri.
• Lankwasa gwiwa ta dama kuma ka tura kwatangwalo kamar kana zaune a kan kujera a gefen dama. Kafarka ta hagu ya kamata ta kasance a tsaye.
• Riƙe matsayi na ƴan daƙiƙa, kiyaye ƙirjin ku a tsaye kuma nauyin ku a diddige na dama.
• Kashe ƙafar dama don komawa wurin farawa, sa'an nan kuma maimaita a daya gefen don daidaitawar motsa jiki.

Lajin Don yi Side Lunge

• Motsi Mai Sarrafa: Kuskuren gama gari shine a gaggauce cikin motsi. Tabbatar yin aikin a hankali kuma tare da sarrafawa. Wannan ba wai kawai yana tabbatar da cewa kuna aiki da tsokoki masu dacewa ba, amma kuma yana rage haɗarin rauni.
• Kiyaye Kirji: Wani kuskure na yau da kullun shine barin ƙirjin ku ya faɗi ƙasa yayin huhu. Maimakon haka, kiyaye ƙirjin ku sama kuma kashin baya tsaka tsaki. Wannan zai taimaka shigar da ainihin ku da kuma kula da ma'auni.
• Kada ku wuce gona da iri: Yana da mahimmanci kada ku wuce kafa

Side Lunge Tambayoyin Masu Nuna

Shi beginners za su iya Side Lunge?

Ee, tabbas masu farawa za su iya yin motsa jiki na Side Lunge. Duk da haka, yana da mahimmanci a fara da ƙarfi mai sauƙi don guje wa rauni da tabbatar da tsari mai kyau. Masu farawa yakamata su mayar da hankali kan sarrafa motsi da farko kafin ƙara nauyi ko ƙara ƙarfi. Hakanan ana ba da shawarar samun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun za su jagorance ku ta hanyar motsa jiki da farko don tabbatar da cewa kuna yin shi daidai.

Me ya sa ya wuce ga Side Lunge?

• Lateral Lunge tare da Knee Drive yana haɗa gwiwa a ƙarshen huhu don haɗa ainihin da haɓaka daidaito.
• Side Lunge tare da Dumbbell Twist ya haɗa da juyawa a kugu yayin riƙe da dumbbell, wanda ke aiki da obliques da makamai.
• Side Lunge tare da Hop yana ƙara ƙaramin tsalle yayin da kuke tura ƙafar huhu, yana ƙara ƙarfin zuciya.
• Lunge Side Lunge ya ƙunshi yin huhu a cikin motsi na gaba, ɓangarorin daban-daban, don ƙara wani abu mai ƙarfi a cikin motsa jiki.

Me suna da abin da ya sanya ɗaukehawa ga Side Lunge?

• Matakai: Waɗannan darussan kuma suna aiki da ƙananan jiki, musamman quadriceps, kuma suna iya haɓaka daidaituwa da daidaitawa waɗanda ake buƙata don huhu na gefe.
• Glute Bridges: Wannan motsa jiki yana cike da lungu na gefe ta hanyar yin niyya ta musamman ga glutes da hamstrings, yana taimakawa wajen ƙarfafa ƙarfi da kwanciyar hankali a cikin kwatangwalo, waɗanda ke da mahimmanci don kiyaye tsari da daidaito a cikin lunges na gefe.