Tafiya High Knees Lunge

• Sakonnin ƙafa: ƙwararren kaihu mai cikar korar gurasa.
• Kayan aiki: Araban jiki

Sakonni ga Tafiya High Knees Lunge

Tafiya Babban Gwiwoyi Lunge motsa jiki ne mai kuzari wanda ya haɗu da ƙungiyoyin gargajiya guda biyu don taimakawa haɓaka daidaito, ƙarfin asali, da sassauƙar ƙasa gabaɗaya. Ya dace da daidaikun mutane a duk matakan motsa jiki, tun daga masu farawa zuwa ƙwararrun ƴan wasa, waɗanda ke neman haɓaka lafiyar zuciya da jijiyoyin jini da juriyar tsoka. Wannan motsa jiki yana da fa'ida musamman ga waɗanda ke neman kai hari ga glutes, quadriceps, da hamstrings, yayin da kuma haɓaka mafi kyawun matsayi da daidaitawa.

Yanayinta: tsammanin nuni a nuni Tafiya High Knees Lunge

• Ɗaga gwiwa na dama kamar yadda za ku iya, sa'an nan kuma ku ci gaba yayin da kuke rage jikin ku zuwa matsayi na huhu. Ya kamata a lanƙwasa gwiwa na dama a kusurwar digiri 90 kuma gwiwa ta hagu ya kamata a yi shawagi sama da ƙasa.
• Yayin da kuke matsawa cikin huhu, juya hannayenku kamar kuna gudu, tare da hannu da ƙafafu na gaba suna tafiya tare.
• Kashe tare da ƙafar dama kuma komawa zuwa wurin farawa.
• Yi maimaita motsa jiki tare da ƙafar hagu, kuma ci gaba da musanya tsakanin kafafu don tsawon lokacin aikinku.

Lajin Don yi Tafiya High Knees Lunge

• Shiga Mahimmancin ku: Shigar da ainihin ku yana da mahimmanci yayin yin wannan darasi. Ba wai kawai zai taimaka maka kula da daidaituwa ba amma har ma ya sa aikin ya fi tasiri. Kuskure na kowa shine manta game da ainihin kuma mayar da hankali ga kafafu kawai. Amma ka tuna, wannan motsa jiki ana nufin yin aiki da dukan jikinka.
• Daidaitaccen Matsayin gwiwa: Lokacin da kuka kawo gwiwa sama, yakamata ya kasance daidai da ƙasa. Har ila yau, lokacin da kuka shiga cikin huhu, tabbatar da cewa gwiwa ta gaba tana sama da idonku kai tsaye, ba a tura ku da nisa a gaba ba. Kuskure na iya haifar da raunin gwiwa.
• Motsi Mai Sarrafa: Ka guji yin gaggawar motsa jiki. Kowane motsi ya kamata ya kasance a hankali da sarrafawa. Wannan zai

Tafiya High Knees Lunge Tambayoyin Masu Nuna

Shi beginners za su iya Tafiya High Knees Lunge?

Ee, masu farawa za su iya yin motsa jiki na Ƙarƙashin Ƙarƙashin Ƙarƙwasa. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan kiyaye tsari mai kyau don guje wa rauni. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa na iya samun kalubale a farkon amma tare da daidaiton aiki, za su inganta. Idan an ji wani rashin jin daɗi ko ciwo yayin motsa jiki, yana da kyau a tsaya a tuntuɓi ƙwararrun motsa jiki ko likitan motsa jiki.

Me ya sa ya wuce ga Tafiya High Knees Lunge?

• Babban Knee Lunge tare da murƙushewa: Wannan bambancin yana ƙara jujjuyawar ciki zuwa huhu na ƙwanƙwasa na gargajiya, yana ba da ainihin aikin motsa jiki.
• Maɗaukakin Ƙwaƙwalwar Ƙwaƙwalwa: Wannan bambancin ya haɗa da riƙe dumbbells ko kettlebells a hannun ku yayin yin babban huhu, ƙara juriya da ƙara ƙarfi.
• Jumping High Knee Lunge: Wannan shine ƙarin ci gaba inda kuke ƙara tsalle yayin da kuke canza ƙafafu, ƙara ƙarfin zuciya da kuma aiki akan fashewar ku.
• Side High Knee Lunge: Maimakon tafiya gaba ko baya, wannan bambancin ya haɗa da tafiya zuwa gefe, wanda ke aiki daban-daban na tsokoki a cikin kafafu da glutes.

Me suna da abin da ya sanya ɗaukehawa ga Tafiya High Knees Lunge?

• Jumping Jacks: Wannan motsa jiki yana cika Walking High Knees Lunge ta hanyar ƙara kayan aikin zuciya zuwa motsa jiki, wanda zai iya taimakawa wajen ƙara yawan bugun zuciyar ku, inganta lafiyar zuciya, da ƙona calories.
• Masu hawan dutse: Masu hawan tsaunuka na iya haɗawa da Ƙwararrun Ƙwararrun Ƙwarƙwarar Tafiya ta hanyar ƙaddamar da tsokoki na tsakiya, waɗanda ke da mahimmanci don kiyaye daidaito da kwanciyar hankali yayin motsi na huhu, yayin da kuma samar da motsa jiki na cardio.