Warming-up in Lunge

• Sakonnin ƙafa: Kafa'in gaba.
• Kayan aiki: Araban jiki

Sakonni ga Warming-up in Lunge

The Warming-up in Lunge motsa jiki ne mai tsauri motsa jiki wanda da farko hari tsokoki a kafafu, kwatangwalo, da kuma core, inganta ƙarfi, sassauci, da daidaito. Ya dace da daidaikun mutane na kowane matakan motsa jiki, gami da masu farawa, saboda ana iya gyara shi don dacewa da iyawar mutum. Mutane za su so yin wannan motsa jiki kamar yadda ba wai kawai yana shirya jiki don ƙarin motsa jiki ba ta hanyar ƙara yawan bugun zuciya da wurare dabam dabam, amma yana taimakawa wajen inganta matsayi, rage tashin hankali na tsoka, da hana raunin da ya faru.

Yanayinta: tsammanin nuni a nuni Warming-up in Lunge

• Yi gaba da ƙafar dama, sanya shi kusan ƙafa biyu a gaban ƙafar hagu.
• Rage jikin ku ta hanyar lanƙwasa gwiwoyi biyu zuwa kusurwar digiri 90, tabbatar da cewa gwiwa ta dama ta kai tsaye sama da idon dama kuma gwiwa na hagu yana shawagi sama da ƙasa.
• Kashe da ƙafar dama don komawa wurin farawa.
• Maimaita motsa jiki tare da ƙafar hagu na gaba, kuma ci gaba da canza kafafu na tsawon lokacin dumin ku.

Lajin Don yi Warming-up in Lunge

• Madaidaicin Motsi: Ma'auni yana da mahimmanci a cikin huhu. Tabbatar cewa ba ku jingina da yawa a gefe ɗaya, saboda wannan yana iya raunana tsokoki. Raba nauyin ku daidai tsakanin kafafu biyu. Idan kuna fama da ma'auni, gwada yin lunges kusa da bango ko riƙe kan kujera don tallafi.
• Motsi masu Sarrafa: Ka guji yin gaggawar motsi. Yi kowane huhu a hankali kuma tare da sarrafawa, mai da hankali kan ƙungiyoyin tsoka da kuke aiki. Wannan ba kawai zai hana rauni ba amma kuma zai tabbatar da cewa kuna samun mafi kyawun motsa jiki.
• Tsaya ƙafãfunku nisa-hannu: Kuskuren gama gari shine

Warming-up in Lunge Tambayoyin Masu Nuna

Shi beginners za su iya Warming-up in Lunge?

Tabbas, masu farawa zasu iya yin ɗumi-ɗumi a cikin motsa jiki na Lunge. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan kiyaye tsari mai kyau don guje wa rauni. Idan kun kasance sababbi ga wannan darasi, kuna iya farawa da ɗan ƙaramin motsi kuma a hankali ƙara haɓaka yayin da ƙarfin ku da sassaucin ku suka inganta. Hakanan yana da kyau a yi la'akari da samun jagora daga ƙwararrun motsa jiki ko mai horarwa lokacin farawa.

Me ya sa ya wuce ga Warming-up in Lunge?

• Wani bambancin zai iya zama Reverse Lunge, inda maimakon ci gaba zuwa cikin huhu, kuna komawa baya.
• Hakanan zaka iya gwada Lunge tare da murgudawa, inda zaka juya jikinka zuwa gefen kafarka ta gaba yayin da kake cikin huhu.
• Side Lunge wani bambanci ne, inda za ku koma gefe maimakon gaba, kiyaye ƙafa ɗaya a tsaye kuma ku lanƙwasa ɗayan a gwiwa.
• A ƙarshe, Jumping Lunge na iya ƙara ƙarin nau'in cardio zuwa ɗumi, inda za ku yi tsalle don canza ƙafafunku maimakon shiga cikin huhu.

Me suna da abin da ya sanya ɗaukehawa ga Warming-up in Lunge?

• Squats wani motsa jiki ne wanda ke haɓaka dumama a cikin huhu saboda suna kaiwa nau'ikan nau'ikan tsoka iri-iri ciki har da quads, glutes, da hamstrings, don haka haɓaka tasirin dumama huhu ta hanyar ƙara ƙarfafa waɗannan tsokoki.
• Yin manyan gwiwoyi na iya haɗawa da dumama cikin huhu saboda ba wai kawai yana inganta ƙarfin jiki da sassauci ba, amma yana ƙara yawan bugun zuciya da zafin jiki, yana shirya jikin ku don matsanancin motsa jiki wanda lunges ke bayarwa.