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Dumbbell Static Lunge

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Ntawm sijhawv cov koom tes tawv paub

Introduction rau tso Dumbbell Static Lunge

Lub Dumbbell Static Lunge yog ib qho kev ua kom muaj zog uas feem ntau tsom rau quadriceps, glutes, thiab hamstrings, thaum tseem koom nrog cov tub ntxhais kawm thiab txhim kho kev sib npaug. Nws yog qhov tsim nyog rau ob qho tib si beginners thiab siab zog enthusiasts vim nws tuaj yeem hloov kho tau yooj yim kom phim tus neeg lub cev muaj zog. Cov tib neeg tuaj yeem xaiv qhov kev tawm dag zog no los txhim kho lub cev qis zog, txhim kho cov leeg nqaij, thiab txhawb nqa kev ua tau zoo tag nrho.

Qhia txog: Lub thibkis Step-by-Step Dumbbell Static Lunge

  • Ua ib kauj ruam rau pem hauv ntej nrog koj txhais ko taw sab xis, tuav koj txhais ko taw sab laug nyob rau hauv qhov chaw, thiab xyuas kom meej tias pob taws ntawm koj txhais ko taw tau tsa.
  • Txo koj lub cev kom txog thaum koj tus ncej puab sab xis yog tib yam rau hauv pem teb thiab koj lub hauv caug sab xis yog positioned ncaj qha rau ntawm koj pob taws. Koj lub hauv caug sab laug yuav tsum tau khoov ntawm 90-degree lub kaum ntse ntse, taw rau hauv pem teb.
  • Khaws txoj haujlwm no rau ob peb feeb, ua kom koj lub hauv paus koom nrog thiab koj lub nraub qaum ncaj.
  • Thawb rov qab mus rau qhov chaw pib, tsav tsheb los ntawm pob taws ntawm koj sab xis. Rov ua cov txheej txheem nrog koj sab laug ceg rau pem hauv ntej.

Nruab ntxaug ntawv Dumbbell Static Lunge

  • Tsis txhob tig mus rau pem hauv ntej: Ib qho yuam kev yog leaning rau pem hauv ntej thaum ua lub lunge. Qhov no tuaj yeem ua rau rov qab mob thiab txo qhov ua tau zoo ntawm kev tawm dag zog. Khaws koj lub cev upright thoob plaws lub zog.
  • Lub hauv caug txoj hauj lwm: Ceev faj tsis txhob cia koj lub hauv caug hauv ntej ntev dua koj cov ntiv taw thaum koj qis rau hauv lub ntsws. Qhov no tuaj yeem ua rau muaj kev ntxhov siab tsis tsim nyog rau koj lub hauv caug thiab tuaj yeem ua rau raug mob. Koj lub hauv caug yuav tsum ncaj nraim ntawm koj pob taws thaum koj nyob hauv qhov qis tshaj ntawm lub lunge.
  • Kev faib tawm qhov hnyav: xyuas kom koj faib koj qhov hnyav sib npaug ntawm ob txhais ceg thoob plaws hauv kev tawm dag zog. Qee tus neeg nyiam muab ntau dua

Dumbbell Static Lunge FAQs

Tuaj nov cuag Dumbbell Static Lunge?

Yog lawm, cov neeg pib tuaj yeem ua lub Dumbbell Static Lunge ce. Txawm li cas los xij, nws raug nquahu kom pib nrog qhov hnyav hnyav lossis txawm tias lub cev hnyav xwb, thiab maj mam nce ntxiv thaum lub zog thiab kev sib npaug txhim kho. Nws tseem ceeb heev uas yuav tsum siv daim ntawv kom tsis txhob raug mob. Yog tias tsis paub meej, nws yog qhov zoo tshaj plaws los sab laj nrog tus kws tshaj lij lossis tus kws qhia.

Yuav ua li cas kev sau ntawv tso? Dumbbell Static Lunge?

  • Dumbbell Taug Kev Lunge: Qhov kev hloov pauv no suav nrog kev txav mus tom ntej nrog txhua lub lunge, hloov ob txhais ceg, uas tuaj yeem ua rau koj lub plawv dhia thiab ntxiv qhov sib npaug.
  • Dumbbell Lateral Lunge: Qhov kev hloov pauv no suav nrog kev nce mus rau sab es tsis yog pem hauv ntej lossis rov qab, uas tuaj yeem pab txhawm rau txhawm rau txhawm rau txhawm rau sab hauv thiab sab nraud.
  • Dumbbell Curtsy Lunge: Qhov kev hloov pauv no suav nrog kev nce ib ko taw diagonally qab ntawm lwm tus, uas tuaj yeem pab txhawm rau txhawm rau lub glutes thiab sab hauv ncej puab.
  • Dumbbell Bulgarian Split Lunge: Qhov kev hloov pauv no suav nrog kev tso ib ko taw rau ntawm qhov chaw siab tom qab koj, uas tuaj yeem ua rau muaj kev sib tw thiab tsom rau quads thiab glutes ntau dua.

Yuav ntawm li cas kev caij kab mob los tso tso Dumbbell Static Lunge?

  • Glute Bridge: Qhov kev tawm dag zog no tsom rau glutes thiab hamstrings, zoo ib yam li Dumbbell Static Lunge, thiab pab ntxiv dag zog rau cov leeg nqaij thiab kev ruaj ntseg hauv lub cev.
  • Cov kauj ruam-ups: Cov kauj ruam-ups yog lwm qhov kev tawm dag zog uas ua kom tiav Dumbbell Static Lunge raws li lawv ob leeg tsom mus rau unilateral ceg zog, sib npaug, thiab kev sib koom tes, uas tuaj yeem txhim kho tag nrho kev ua tau zoo thiab txo qhov kev pheej hmoo ntawm kev raug mob.

Cov ntawv cov tuam tsev muaj kev khiav Dumbbell Static Lunge

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