Akpụkpọ anụ na ebuli ụkwụ
Ubwoko bw'ibiharuro
Ndi ibi aharakozwe: Related Exercises:
Higa iyo ibi aharakozwe ari hafi yawe!
Ijambo ryo kuri Akpụkpọ anụ na ebuli ụkwụ
The Lunge with Leg Lift bụ mmega ahụ siri ike nke na-elekwasị anya n'ọtụtụ akwara, gụnyere glutes, quads, hamstrings, na isi, na-eme ka ike, nguzozi, na mgbanwe. Ọ dabara maka ndị na-anụ ọkụ n'obi nke ọkwa niile, site na ndị mbido ruo n'ọkwa dị elu, n'ihi na enwere ike gbanwee ya dabere na ọkwa ahụike nke onye ọ bụla. Ndị mmadụ ga-achọ ịme mmega ahụ a iji kwalite ike ahụ dị ala, kwalite nkwụsi ike nke isi, kwalite nhazi, na ịbawanye arụmọrụ ahụike ha n'ozuzu ya.
Kubahiriza: Ijambo kwa Ikirari Akpụkpọ anụ na ebuli ụkwụ
- Were ukwu aka nri gị were nnukwu nzọụkwụ na-aga n'ihu wee wetuo ahụ gị ruo mgbe ikpere aka nri gị ruru ogo 90 na ikpere aka ekpe gị na-eru nso imetụ ala. Nke a bụ ọnọdụ ngụgụ.
- Jiri ụkwụ aka nri gbapụ ma weghachite ya na mmalite ebe n'otu oge na-ebuli ụkwụ aka ekpe gị ogologo n'azụ gị, na-eme ka isi gị sie ike ma na-edozi nguzozi.
- Wetuo ụkwụ aka ekpe gị ka ịlaghachi n'ọnọdụ mmalite.
- Tinyegharịa mgbatị ahụ na ụkwụ nke ọzọ, na-atụgharị n'akụkụ maka ọnụọgụ ugboro ugboro achọrọ.
Komeza kuganiriza Akpụkpọ anụ na ebuli ụkwụ
- Tinye aka na isi gị: Iji mee elu ụkwụ, bulie elu site n'ikiri ụkwụ ihu ma welie ụkwụ azụ gị n'ala, na-ebute ikpere gị n'obi gị. Jikọọ isi gị iji nyere gị aka ịhazi ma nye nkwụsi ike n'oge ebuli.
- Jikwaa mmegharị gị: Zenarị ịmegharị mmegharị ahụ ọsọ ọsọ. Kama, gbado anya na mmegharị a na-achịkwa, kpachaara anya. Nke a ga - enyere aka itinye aka na akwara nke ọma ma belata ihe ize ndụ nke mmerụ ahụ. Mmejọ a na-emekarị iji zere:
- Ịdabere n'ihu: Otu n'ime mmejọ ndị a na-emekarị bụ ịdabere n'ihu ma ọ bụ tere aka azụ n'oge iku ume. Nke a nwere ike itinye nrụgide na-enweghị isi na ikpere na azụ gị. Gbalịa idobe gị
Akpụkpọ anụ na ebuli ụkwụ Amakuru atandukanye
Baze bafite uburyo bwo kuhagarika kwa Akpụkpọ anụ na ebuli ụkwụ?
Ee, ndị mbido nwere ike ime mgbatị ahụ n'ụkwụ na mgbatị ụkwụ. Agbanyeghị, ọ dị mkpa ibido nwayọ wee lekwasị anya n'idebe ụdị kwesịrị ekwesị iji zere mmerụ ahụ. Ọ bụrụ na ebuli ụkwụ na-egosi na ọ na-esiri ike na mbụ, ndị mbido nwere ike ịmalite na naanị ngụgụ ma jiri nwayọọ nwayọọ tinye ụkwụ elu ka ike na nguzozi ha na-akawanye mma. Ọ dịkwa mma ịnweta onye na-enye ọzụzụ ma ọ bụ ọkachamara ahụike na-eduzi gị site na mmega ahụ na mbụ iji hụ na ị na-eme ya nke ọma.
Ibintu byinshi bijyanye no kwa Akpụkpọ anụ na ebuli ụkwụ?
- Weghachite Akpụkpọ ụkwụ na-eweli ụkwụ: Kama ịga n'ihu, ị na-alaghachi azụ n'ime akpa ume wee welie ụkwụ gị n'ihu ka ị na-alaghachi guzoro ọtọ.
- Ụkwụ na Elu Knee Elu: Ọdịiche a na-agbakwunye elu ikpere elu na njedebe nke ngụgụ na-aga n'ihu, na-abawanye ihe ịma aka na nguzozi na isi gị.
- Ije ije n'ụkwụ na-ebuli ụkwụ: Nke a bụ mmegharị na-aga n'ihu ebe ị na-aga n'ihu na ngụgụ, welie ụkwụ azụ ka ị na-aga n'ihu, wee banye n'ụkwụ na-esote.
- Curtsy Lunge with Side Leg Left: N'ebe a, ị na-alaghachi azụ na n'ofe ahụ gị n'ime oghere na-egbuke egbuke, wee welie ụkwụ azụ azụ n'akụkụ ka ị na-alaghachi guzoro ọtọ.
Ibintu byiza bikanagorwa Akpụkpọ anụ na ebuli ụkwụ?
- Glute Bridges: Omume a na-elekwasị anya kpọmkwem na glutes na hamstrings, bụ ndị na-etinyekwa aka na Lunge na Leg Lift, si otú a na-eme ka ike na nkwụsi ike dị mkpa maka mgbatị ahụ.
- Nzọụkwụ elu: Nzọụkwụ elu bụ mgbatị ahụ ọzọ dị ala nke na-arụ ọrụ glutes, quads, na hamstrings, dị ka Lunge na Leg Lift, ma na-eme ka nguzozi gị na nhazi gị dịkwuo mma, nke dị mkpa maka ịrụ ọrụ lunges na-ebuli ụkwụ nke ọma.
Amakuru ashobora gutuma Akpụkpọ anụ na ebuli ụkwụ
- Mmega ahụ nke Lunge Arọ
- Plyometric ụkwụ ebuli
- Ngụgụ na ụkwụ welie
- Ihe omume Plyometric dị arọ
- Plyometrics nke obere ahụ
- Mmega ahụ n'ụkwụ bulie Lunge
- Akpụkpọ anụ na ebuli
- Ihe omume Plyometric Lunge
- Ngụgụ Ọzụzụ Ike
- Mmega ahụ na-ebuli ụkwụ ụkwụ