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Fɔ go bifo Lunge

Profayiri y'eby'okufuna

Parti ya muntuMaatee fa daa., Bigeri.
EmpandikaNuwolikoliya lomobwoya
amagezi agakubyaGluteus Maximus, Quadriceps
amagezi ag'omusaAdductor Magnus, Soleus
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Tekamu akatale mu kusolo lwo!

Okuwandikira ku Fɔ go bifo Lunge

di Fכwad Lכnj na dinamik εksεsayz we de fכs tכk bכt di kכdrisεps, bכt i de εngage di glut dεm, di hamstring dεm, εn di kכr, we de mek i bi wan ifektiv lכw-bכdi wokaut. I fayn fɔ di wan dɛn we de bigin ɛn di wan dɛn we lɛk fɔ du fitnɛs bikɔs dɛn kin chenj am izi wan fɔ mek i mach di wan wan fitnɛs lɛvɛl dɛn. Pipul dεm go want fכ du dis εksεsayz as i nכ de כnli strכng εn tכn di lכw bכdi, bכt i de bεlε, kכdכnayshכn, εn כvala fכnshכnal fitnεs.

Okukubidde ku: Nkugiyigisa Fɔ go bifo Lunge

  • Tek big step fɔ go bifo wit yu rayt fut, kip yu lɛft fut na in ples.
  • Lɔs yu bɔdi te yu rayt shɔl paralel to di grɔn ɛn yu rayt ni de dairekt ɔp yu anklɛ. Yu lɛft ni fɔ bɛn na 90 digri angle, ɛn pɔynt to di flɔ.
  • Push ɔf wit yu rayt fut ɛn go bak na di say we yu bigin.
  • Ripit di sem stɛp dɛn wit yu lɛft fut, chenj di leg dɛn fɔ di nɔmba we yu want fɔ ripit.

Amakulu mu kubiteekamu Fɔ go bifo Lunge

  • Mek Yu Tink Stɔp: Nɔ ledɔm bifo ɔ bak we yu de du ɛksɛsayz. Kip yu bɔdi stret ɛn yu kɔr ɛnjɔy. Dis nɔ jɔs de ɛp fɔ mek yu balans bɔt i de mek shɔ se dɛn de wok di rayt mɔsul dɛn.
  • Tek Big Step fɔ Go bifo: Di saiz fɔ yu stɛp kin afɛkt di effektiv we di lunge de wok. we yu step tu sכm go put prεshכn pan yu kכn εn if yu stεp tu big kin mek yu hip fleksכr dεm strεs. Aim fɔ tek wan stɛp we go mek yu tu ni dɛn bɛn lɛk 90 digri.
  • Kip Yu Pas: Nɔ rɔsh tru yu lɔng. If yu go tu fast, dat kin mek yu nɔ balans ɛn nɔ ful-ɔp di mɔsul dɛn we yu de tray fɔ wok

Fɔ go bifo Lunge Ebitala by'omuyigiriza

Mwebale kuteekamu Fɔ go bifo Lunge?

Yes, di wan dɛn we de bigin kin rili du di Fɔwad Lɔng ɛgzampul. na big eksasaiz fכ mek di lכw bכdi strכng, inklud di kwadriseps, hamstrings, glutes, εn di kaw pikin dεm. Bɔt i impɔtant fɔ bigin wit wet we go mek yu fil fayn ɛn fɔ pe atɛnshɔn fɔ mek yu kɔntinyu fɔ gɛt di rayt fɔm fɔ mek yu nɔ wund. I kin fayn fɔ mek di wan dɛn we de bigin fɔ bigin yuz bɔdi wet bifo dɛn ad ɔda wet.

Ki kitiibwa eby'okukozesa omuntu Fɔ go bifo Lunge?

  • Lateral Lunge: Dis vεryushכn involv fכ step aut to di sayd insted fכ go bifo, we de tכk di glut dεm εn di insay thigh dεm.
  • Walking Lunge: Dis na basically wan siriכs fכd lכng, bכt insted fכ step bak fכ stat, yu de waka fכd, yu de chenj yu leg wit εvri stεp.
  • Curtsy Lunge: Dis vεryushכn involv fכ stεp yu fut bak εn kכros yu bכdi, fכ falamakata di curtsy muvmεnt, we de tכk di glut dεm εn di insay thigh dεm.
  • Jumping Lunge: Dis na mɔ advans vɛryushɔn usay yu de ad jomp as yu de swich yu leg, we de mek di intensiti go ɔp ɛn ad wan kadio kɔmpɔnɛnt to di ɛgzampul.

Eby'okukozesa omulungi okugabana n'eby'omanyi Fɔ go bifo Lunge?

  • Step-ap: Step-ap dεm de tכk bכt yu leg εn glut dεm lεk Fɔwad Lכng, bכt dεn de ad wan εlimεnt fכ bεlε εn kכdכnayshכn, we de mek yu mכsul dεm wok difrεn we εn εnhans yu כvala lכw bכdi trεnk εn stεbiliti.
  • Glute Brij: Pan ɔl we Fɔwad Lɔng dɛn kin tɔch yu kwad ɛn hamstring dɛn mɔ, Glute Brij dɛn kin ɛp fɔ mek yu glut ɛn hamstring dɛn strɔng ɛn tɔyn mɔ, ɛn dis kin mek shɔ se yu gɛt balans wokɔt fɔ yu lɔwa bɔdi.

Amagamba ag'ewayogenze Fɔ go bifo Lunge

  • Bɔdi wet leg ɛksesaiz
  • Wokɔt dɛn we de mek di kwadrisɛps strɔng
  • Thigh toning ɛksesaiz dɛn
  • No-equipment lunge eksasaiz
  • Fɔwad Lunge wokɔt
  • Bɔdi wet ɛksesaiz fɔ di shɔl
  • Kwadrisɛps bɔdi wet ɛksɛsayz
  • Wokɔt na os fɔ di mɔsul dɛn na di leg
  • Strɔng di thighs wit lunges
  • Bɔdi wet kwad ɛgzampul dɛn