Static Lunge
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Static Lunge
Lub Lunge Static Lunge yog ib qho kev tawm dag zog hauv lub cev muaj ntau yam uas tsom rau ntau pawg leeg nrog rau quadriceps, hamstrings, glutes, thiab cov tub ntxhais, pab txhawb kev sib npaug, kev sib koom tes, thiab tag nrho lub zog. Qhov kev tawm dag zog no tsim nyog rau ob qho tib si pib thiab cov neeg nyiam kev tawm dag zog siab vim nws tuaj yeem hloov kho rau ntau qib kev qoj ib ce. Ib tug neeg yuav xav ua Static Lunges los txhim kho lawv lub cev qis zog, txhim kho cov leeg nqaij, thiab txhawb nqa lub cev tag nrho.
Qhia txog: Lub thibkis Step-by-Step Static Lunge
- Nqa ib kauj ruam loj rau pem hauv ntej nrog koj txhais ko taw sab xis, tuav koj txhais ko taw sab laug rau hauv qhov chaw.
- Txo koj lub cev mus rau hauv av los ntawm khoov ob lub hauv caug mus rau 90-degree lub kaum ntse ntse, xyuas kom koj lub hauv caug pem hauv ntej yog ncaj nraim saum koj pob taws thiab koj lub hauv caug rov qab los ntawm hauv pem teb.
- Tuav txoj haujlwm no rau ob peb feeb kom ua tiav qhov zoo li qub lunge.
- Thawb rov qab mus rau koj qhov chaw pib, tom qab ntawd rov ua lub zog nrog koj txhais ko taw mus rau pem hauv ntej.
Nruab ntxaug ntawv Static Lunge
- ** Cia Koj Rov Qab Ncaj **: Lwm qhov yuam kev uas tib neeg nyiam ua yog slouching lossis leaning rau pem hauv ntej thaum lub lunge. Qhov no tuaj yeem ua rau mob rau koj nraub qaum. Txhawm rau zam qhov no, ua kom koj nraub qaum ncaj thiab koj lub xub pwg nyom.
- **Stance **: Qhov kev ncua deb ntawm koj lub hauv ntej thiab nraub qaum yog qhov tseem ceeb. Ze dhau lawm thiab koj yuav tsis tau txais kev tawm dag zog ntau, deb dhau thiab koj tuaj yeem ua rau koj cov leeg. Koj qhov stance yuav tsum dav txaus tias thaum koj lunge, koj tus ncej puab pem hauv ntej yog parallel rau hauv av.
- **Controlled Movements**: Tsis txhob maj nrawm ntawm koj lub ntsws. Qhov no tuaj yeem ua rau daim ntawv tsis raug thiab muaj peev xwm raug mob. Hloov chaw, ua txhua lub lunge nrog qeeb, tswj kev txav. Qhov no yuav pab tau koj
Static Lunge FAQs
Tuaj nov cuag Static Lunge?
Yog lawm, cov neeg pib tshiab tuaj yeem ua qhov kev tawm dag zog Static Lunge. Nws yog ib qho kev tawm dag zog hauv lub cev zoo uas tsom koj lub quadriceps, hamstrings, thiab glutes. Nws yog ib qho tseem ceeb uas yuav tau pib nrog qhov hnyav uas xis nyob thiab tsom mus rau kev tswj kom zoo. Raws li nrog txhua qhov kev tawm dag zog tshiab, cov neeg pib tshiab yuav tsum pib qeeb thiab maj mam nce ntxiv thaum lawv lub zog thiab kev ua siab ntev txhim kho.
Yuav ua li cas kev sau ntawv tso? Static Lunge?
- Rov qab Lunges: Hloov mus rau pem hauv ntej, koj nqis rov qab mus rau hauv lub lunge.
- Lateral Lunges: Qhov kev hloov pauv no suav nrog kev nce mus rau sab mus rau hauv lub ntsws, ua haujlwm cov leeg ntawm lub kaum sab xis.
- Curtsy Lunges: Qhov no suav nrog nce koj ko taw diagonally qab koj thiab khoov koj lub hauv caug zoo li ua curtsy.
- Jumping Lunges: Qhov no yog qhov kev hloov pauv siab dua qhov uas koj dhia mus hloov koj txhais taw hauv huab cua, tsaws rau hauv lub lunge nrog tus taw rov qab rau pem hauv ntej.
Yuav ntawm li cas kev caij kab mob los tso tso Static Lunge?
- Cov kauj ruam-ups kuj ntxiv rau Static Lunges los ntawm kev tsom mus rau tib lub cev nqaij daim tawv, tab sis ntxiv ib qho kev sib npaug thiab kev sib koom tes, uas tuaj yeem pab txhim kho kev ua haujlwm zoo thiab kev tswj lub cev tag nrho.
- Glute txuas txuas ntxiv tuaj yeem ntxiv cov Lunges Static Lunges los ntawm kev tsom mus rau cov leeg glutes, uas tseem ua haujlwm thaum lub sij hawm lunges, thiab lawv kuj pab txhim kho lub duav mus thiab kev ruaj ntseg, uas yog qhov tseem ceeb rau kev ua haujlwm lunges kom raug thiab nyab xeeb.
Cov ntawv cov tuam tsev muaj kev khiav Static Lunge
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- Bodyweight Static Lunge exercises.