Tafiya 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 Tafiya Lunge

The Walking Lunge wani nau'in motsa jiki ne na ƙananan jiki wanda ke ƙarfafawa da sautin tsokoki kamar su glutes, quads, da hamstrings, yayin da kuma inganta daidaituwa, daidaitawa, da kwanciyar hankali. Ya dace da daidaikun mutane a duk matakan motsa jiki, tun daga masu farawa zuwa ’yan wasa, saboda wahalar daidaitawarsa dangane da tsayin mataki da ƙarin nauyi. Mutane za su so yin wannan motsa jiki don iyawar sa don haɓaka aikin motsa jiki, taimako a cikin asarar nauyi, da inganta wasan motsa jiki.

Yanayinta: tsammanin nuni a nuni Tafiya Lunge

• Ɗauki mataki gaba tare da ƙafar dama, kiyaye kashin baya tsayi, kuma rage jikinka har sai gwiwa na dama ya kasance a kusurwa 90-digiri kuma gwiwa na hagu yana shawagi a saman ƙasa.
• Kashe ƙafarka na dama, dawo da ita don saduwa da ƙafar hagu yayin da kake tsayawa tsaye kuma.
• Maimaita motsi, wannan lokacin tafiya gaba da ƙafar hagu.
• Ci gaba da musayar ƙafafu don adadin da ake so na maimaitawa ko don saita tazara.

Lajin Don yi Tafiya Lunge

• Kiyaye Gwiwar ku: Lokacin da kuka ci gaba zuwa cikin huhu, tabbatar cewa gwiwa ta gaba tana saman idon idonku kai tsaye, ba a fitar da ku da nisa ba. Kada sauran gwiwa ku taba kasa. Tsayawa gwiwoyi daidai gwargwado ba kawai yana ƙara tasirin aikin ba amma yana hana yiwuwar raunin gwiwa.
• Ɗauki Matakai Masu Faɗaɗi: Ɗaukar gajerun matakai na iya sanya damuwa mai yawa akan gwiwoyi. Tabbatar cewa matakanku suna da faɗin isa don ba da izini ga tsari mai kyau amma ba faɗuwa ba har yana da daɗi ko yana haifar da damuwa.
• Shiga Mahimmancin ku: Ya kamata tsokoki na asali su kasance masu aiki yayin duk aikin motsa jiki

Tafiya Lunge Tambayoyin Masu Nuna

Shi beginners za su iya Tafiya Lunge?

Ee, masu farawa zasu iya yin motsa jiki na Walking Lunge. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi ko babu nauyi kwata-kwata don tabbatar da tsari mai kyau da hana rauni. Hakanan yana da fa'ida a sami mai koyarwa ko ƙwararren mutum ya duba fom ɗin ku. Yayin da kake samun kwanciyar hankali tare da motsi da ƙarfafa ƙarfi, zaka iya ƙara nauyi ko wahala a hankali.

Me ya sa ya wuce ga Tafiya Lunge?

• Tafiya Lunge tare da karkatarwa: Yayin da kuke ci gaba zuwa cikin huhu, kuna karkatar da gangar jikin ku zuwa gefen ƙafar gaba don haɗa ainihin ku da ma'auni.
• Lunge Walking Na Sama: Rike nauyin nauyi ko ball na magani sama da kai yayin yin huhu yana ƙara ƙalubale ga ainihin jikin ku da na sama.
• Lunge Walking Lateral: Maimakon ci gaba, kuna zuwa gefe zuwa cikin huhu, wanda ke kaiwa cinyoyin ciki da na waje baya ga ƙungiyoyin tsoka da aka saba.
• Tafiya Lunge tare da Bicep Curl: A cikin wannan bambancin, kuna yin bicep curl tare da dumbbells duk lokacin da kuka shiga cikin huhu, ƙara motsa jiki na sama zuwa motsa jiki.

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

• Matakai: Kama da tafiya lunges, matakan haɓaka suna aiki akan ma'auni da daidaitawa yayin da suke ƙarfafa quadriceps, hamstrings, da glutes, yana mai da su babban motsa jiki.
• Glute Bridges: Yayin tafiya lunges wani motsa jiki ne mai nauyin nauyi wanda ke taimakawa wajen ƙarfafa ƙarfi, gadoji na glute ya yi niyya ga tsokoki guda ɗaya ta hanya mafi ware, wanda zai iya taimakawa wajen inganta ƙarfin tsoka da kwanciyar hankali.