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 motsa jiki ne mai ƙarfi na horarwa wanda ke kaiwa ƙungiyoyin tsoka da yawa, gami da glutes, quadriceps, da hamstrings, don haka haɓaka ƙarfin jiki da haɓaka daidaituwa. Ya dace da daidaikun mutane na kowane matakan motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda ƙarfin daidaitacce. Mutane za su so yin wannan motsa jiki ba kawai don gina tsoka da fa'idodin toning ba, har ma don gudummawar sa ga mafi kyawun matsayi, sassauci, da kuma dacewa da aikin gabaɗaya.

Yanayinta: tsammanin nuni a nuni Tafiya Lunge

• Ɗauki mataki gaba tare da ƙafar dama, rage jikin ku zuwa matsayi na huhu. Ya kamata gwiwa ta dama ta kasance kai tsaye sama da idon ƙafar dama kuma gwiwa ta hagu yakamata ta kasance tana shawagi sama da ƙasa.
• Kashe da ƙafar dama, kawo ƙafar hagunka gaba don shiga cikin huhu na gaba. Wannan ya cika wakilai guda ɗaya.
• Maimaita wannan motsi, musayar ƙafafu yayin da kuke ci gaba a fadin ɗakin.
• Ka tuna ka kiyaye jikinka na sama a mike kuma zuciyarka ta tsunduma cikin aikin.

Lajin Don yi Tafiya Lunge

• **A Gujewa Jingina Gaba**: Kuskure na yau da kullun don gujewa shine jingina gaba. Wannan na iya sanya damuwa mara amfani akan ƙananan baya da gwiwoyi. Maimakon haka, yi ƙoƙarin kiyaye gangar jikinka a tsaye a duk lokacin motsi. Idan ka sami kanka yana jingin gaba, yana iya zama alamar cewa kana ƙoƙarin yin nisa gaba.
• **Kada da Takuncinku**: Kada ku yi gaggawar shiga cikin huhunku. Yin su a hankali, saurin sarrafawa zai taimake ka ka kula da daidaito da kuma mai da hankali kan sigarka. Har ila yau, yana tabbatar da cewa tsokoki suna da cikakken aiki a duk lokacin motsa jiki.
• **Hatta Rarraba Nauyi**: Tabbatar da rarraba nauyin ku daidai da juna tsakanin su biyun

Tafiya Lunge Tambayoyin Masu Nuna

Shi beginners za su iya Tafiya Lunge?

Ee, mafari tabbas za su 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 fara nuna motsa jiki don tabbatar da cewa ana amfani da dabarar da ta dace. Kamar kowane motsa jiki, yana da mahimmanci ku saurari jikin ku kuma kada ku matsa da sauri da sauri.

Me ya sa ya wuce ga Tafiya Lunge?

• Tafiya Lunge tare da murguɗi: Ƙara juzu'in juzu'i zuwa huhun tafiyarku don haɗa ainihin ku da haɓaka daidaito.
• Lunge Walking Na Sama: Riƙe nauyi sama yayin huhu yana ƙara ƙalubalen jiki na sama kuma yana gwada kwanciyar hankalin ku.
• Lunge Walking Lunge: Wannan bambancin yana da ku zuwa gefe, wanda ke kaiwa cinyoyin ku na ciki da na waje.
• Tafiya Lunge tare da Bicep Curl: Ƙara ƙugiya na bicep zuwa huhu yana aiki na sama kuma yana ƙara ƙarfin motsa jiki.

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

• Har ila yau, matakan haɓaka suna haɓaka Lunges na Tafiya yayin da suke kwaikwayon motsi iri ɗaya, suna shiga tsokoki iri ɗaya, amma kuma suna ƙalubalantar daidaito da daidaitawa.
• Deadlifts na iya zama ƙari mai fa'ida ga tsarin yau da kullun wanda ya haɗa da Lunges Tafiya, yayin da suke kai hari ga sarkar baya - hamstrings da glutes - suna taimakawa wajen daidaita mahimmancin quads a cikin huhu da yuwuwar haɓaka ƙarfin ƙarancin jiki gaba ɗaya da kwanciyar hankali.