Smith Sprint Lunge

• Sakonnin ƙafa: Alwasa masawyai, Kafa'in gaba.
• Kayan aiki: Wayoyin kasuwanci na Smith overposting
• Musulunci Masu gudummawa: Gluteus Maximus, Quadriceps
• Musulunci Masu ɗauke da masu gudummawa: Adductor Magnus, Soleus

Sakonni ga Smith Sprint Lunge

Smith Sprint Lunge wani motsa jiki ne mai ƙarfi wanda ke da alhakin ƙananan tsokoki na jikin ku kamar su glutes, quadriceps, da hamstrings, yayin da kuma ke shiga zuciyar ku. Wannan motsa jiki yana da kyau ga 'yan wasa da masu sha'awar motsa jiki suna neman inganta ƙananan ƙarfin jikinsu, kwanciyar hankali, da kuma wasan motsa jiki gaba ɗaya. Haɗa Smith Sprint Lunge a cikin ayyukan motsa jiki na yau da kullun na iya haɓaka ƙarfin ku da saurin ku, yana mai da shi babban zaɓi ga waɗanda ke son haɓaka ayyukansu a cikin wasanni ko ayyukan yau da kullun.

Yanayinta: tsammanin nuni a nuni Smith Sprint Lunge

• Koma baya kuma sanya ƙafa ɗaya akan sandar na'urar Smith, tabbatar da cewa sandar tana kan tsayi mai daɗi, yawanci kusa da matakin gwiwa.
• Da zarar kun daidaita, lanƙwasa gwiwoyi biyu don runtse jikin ku zuwa wuri mai huhu, kiyaye gwiwa ta gaba kai tsaye sama da idon idon ku da gwiwa ta baya tana nuni zuwa ƙasa.
• Matsa ta diddigin ƙafar gaba don ɗaga jikinka baya zuwa wurin farawa, tabbatar da ci gaba da ci gaba da ci gaba da ci gaba da motsi gaba ɗaya.
• Maimaita aikin don adadin da ake so na maimaitawa sannan canza kafafu.

Lajin Don yi Smith Sprint Lunge

• Form da Ya dace: Matsa gaba tare da ƙafar dama kuma ku rage jikin ku har sai gwiwa ta dama ta kasance a kusurwa 90-digiri. Gwiwar ku ta baya yakamata ta kusa taɓa ƙasa amma ba sosai ba. Tabbatar da kiyaye gangar jikin ku a tsaye kuma ainihin ku. Ka guji jingina gaba ko barin gwiwa ta wuce yatsun kafa, saboda waɗannan kurakurai ne na yau da kullun waɗanda zasu iya haifar da rauni.
• Motsi Mai Sarrafa: Lokacin turawa zuwa wurin farawa, yi amfani da diddige don fitar da ku sama, ba yatsun kafa ba. Wannan zai taimaka haɓaka glutes da hamstrings ɗin ku yadda ya kamata. Hakanan, guje wa saurin motsi. A hankali, motsi mai sarrafawa zai yi aiki da tsokoki yadda ya kamata kuma ya rage haɗarin rauni.
• Madaidaicin motsa jiki: Tabbatar da canza kafafu

Smith Sprint Lunge Tambayoyin Masu Nuna

Shi beginners za su iya Smith Sprint Lunge?

Ee, masu farawa zasu iya yin motsa jiki na Smith Sprint Lunge. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Hakanan yana da fa'ida a sami mai horarwa ko gogaggen mai zuwa motsa jiki ya fara nuna motsa jiki don tabbatar da fahimtar motsin da ya dace. Kamar kowane motsa jiki, yana da mahimmanci ku saurari jikin ku kuma kada ku matsa sama da matakin dacewarku na yanzu.

Me ya sa ya wuce ga Smith Sprint Lunge?

• The Smith Lateral Lunge: Maimakon yin ja-gora a gaba, ku yi takure a gefe, kuna niyya ga masu saɓo da masu sace su tare da quadriceps da glutes.
• The Smith Jumping Lunges: Wannan nau'i mai girma ya ƙunshi tsalle don canza ƙafafu a cikin huhu, ƙara wani abu na zuciya da jijiyoyin jini zuwa motsa jiki.
• Na'urar Smith Curtsy Lunge: Wannan bambancin ya haɗa da taka ƙafar ƙafa ɗaya a bayan ɗayan, wanda ke kai hari ga glutes da cinyoyin ciki da ƙarfi.
• The Smith Walking Lunge: Wannan ya haɗa da ɗaukar matakai gaba tare da kowane huhu, yin kwaikwayon motsin tafiya, wanda zai iya taimakawa wajen inganta daidaito da daidaitawa.

Me suna da abin da ya sanya ɗaukehawa ga Smith Sprint Lunge?

• Matakan haɓakawa kuma sun haɗa da kyau tare da Smith Sprint Lunges saboda suna yiwa ƙungiyoyin tsoka iri ɗaya hari, amma kuma suna shiga cikin ainihin kuma suna haɓaka daidaito, suna haɓaka tasirin aikin ƙananan jikin ku.
• Deadlifts na iya zama ƙari mai fa'ida ga aikin motsa jiki na yau da kullun wanda ya haɗa da Smith Sprint Lunges, kamar yadda ba kawai ƙarfafa ƙananan jiki ba, har ma da ƙananan baya da mahimmanci, inganta ingantaccen matsayi da kuma samar da tsarin horarwa mai ƙarfi.