Lunge we de biɛn
Profayiri y'eby'okufuna
Ntago Exercises:
Tekamu akatale mu kusolo lwo!
Okuwandikira ku Lunge we de biɛn
di Ria Lכnj na εksεsayz we de bεnεfit di lכw bכdi we de tכk bכt εn strכng di kwadrisεps, glut, εn hamstring dεm, pan כl we i de impruv bεlε εn kכr stεbiliti bak. I fayn fɔ wan wan pipul dɛn na ɔl di fitnɛs lɛvɛl dɛn, frɔm di wan dɛn we de bigin fɔ atlet to di wan dɛn we dɔn go bifo, bikɔs dɛn kin chenj am fɔ mek i mach wit di tin dɛn we pɔsin ebul fɔ du. Pipul dɛn go want fɔ put Ria Lɔng insay dɛn wokɔt rijim as i de falamakata ɛvride muvmɛnt, ɛp fɔ mek dɛn ebul fɔ wok fayn, ɛn i kin ɛp fɔ mek dɛn nɔ gɛt injuri bay we i de mek dɛn ebul fɔ chenj ɛn jɔyn wɛlbɔdi.
Okukubidde ku: Nkugiyigisa Lunge we de biɛn
- Tek wan stɛp bak wit yu rayt fut, kip yu fut finga dɛn fɔ pɔynt bifo ɛn yu rayt il kɔmɔt na grɔn.
- Lɔs yu bɔdi bay we yu bɛnd yu tu ni dɛn to lɛk 90 digri angle, mek shɔ se yu fɔnt ni de dairekt ɔp yu anklɛ ɛn yu bak ni de flay jɔs ɔf di flɔ.
- Push yu rayt fut fɔ go bak usay yu bigin, ɛn kip yu wet na yu lɛft il.
- Ripit di sem stɛp dɛn wit di lɛft fut we de step bak, ɛn kɔntinyu fɔ chenj di leg dɛn fɔ di nɔmba we yu want fɔ ripit.
Amakulu mu kubiteekamu Lunge we de biɛn
- Nɔ Ledɔm Bifo: Wan mistek we yu kin mek fɔ avɔyd na fɔ ledɔm yu bɔdi fɔ go bifo. Dis kin put strɛs we nɔ nid fɔ de pan yu ɔda pat na yu bak ɛn pul di fɔs tin we yu de pe atɛnshɔn pan na yu bɔdi we de dɔŋ. Ɔltɛm kip yu chɛst ɔp, yu sholda dɛn bak, ɛn luk stret bifo.
- Nɔ Rɔsh: Wan ɔda mistek we dɛn kin mek na fɔ rɔsh tru di muvmɛnt. Dis kin mek yu nɔ ebul fɔ balans ɛn yu nɔ fɔ gɛt di rayt fɔm. Bifo dat, tek yu tɛm fɔ du ɛni lunge wit kɔntrol. Dis go ɛp bak fɔ ɛnjɔy yu kɔr ɛn lɔwa bɔdi mɔsul dɛn fayn fayn wan.
- Di Alaynɛshɔn fɔ di Ni: Mek
Lunge we de biɛn Ebitala by'omuyigiriza
Mwebale kuteekamu Lunge we de biɛn?
Yes, di wan dɛn we de bigin fɔ du di wok kin rili du di Rear Lunge ɛgzampul. Na simpul ɛn ifektiv lɔwa bɔdi ɛksɛsayz we de tɔch di kwad, hamstring, glut, ɛn kɔr. Bɔt i impɔtant fɔ mek shɔ se yu fɔm di rayt we fɔ mek yu nɔ wund. Di wan dɛn we de bigin fɔ stat fɔ bigin wit bɔdi wet lɔng bifo dɛn ad ɛni ɔda wet. If ɛnitin de we nɔ izi fɔ yu ɔ we yu nɔ de fil fayn, i go fayn fɔ mek yu tɔk to pɔsin we sabi bɔt fitnɛs fɔ mek shɔ se yu gɛt di rayt we fɔ du am.
Ki kitiibwa eby'okukozesa omuntu Lunge we de biɛn?
- Ria Lɔng wit Ɔvahɛd Prɛs: Insay dis vɛryushɔn, yu de prɛs wan pe fɔ dɔmbɛl ɔvahɛd as yu de step bak insay di lɔng, ɛngayj yu sholda ɛn an dɛn.
- Slaydin Ria Lɔng: Dis chenj de yuz slaydin disk ɔ tawɛl ɔnda wan fut, we de mek di chalenj fɔ yu balans ɛn stebiliti bɔku.
- Riar Lunge wit Knee Lift: Na ya, yu ad knee lift na di ɛnd pan di lunge, we inkɔrej mɔ kɔr wok ɛn ad balans chalenj.
- Ria lכng wit Twist: Insay dis vεryushכn, yu ad wan torso twist oba yu fכd leg na di bכtכm pan di lכng, we de εngage yu oblik dεm εn chalenj yu bεlε.
Eby'okukozesa omulungi okugabana n'eby'omanyi Lunge we de biɛn?
- Step-ap dεm de kompliment Ria Lכng dεm bak fayn fayn wan biכs dεn de fכkus pan di sem leg mכsul dεm, bכt dεn de ad wan εlimεnt fכ bεlε εn stεbiliti, we kin εp fכ impruv di כvala bכdi kכdכnayshכn εn trεnk.
- Glute brij na ɔda bɛnifit ɛksesaiz fɔ pe wit Ria Lɔng, as dɛn de spɛshal wan fɔ tɔch di glut ɛn hamstring, we de ɛp fɔ mek dɛn eria ya strɔng ɛn tɔyn, we rili impɔtant fɔ mek yu du di lכng fayn fayn wan.
Amagamba ag'ewayogenze Lunge we de biɛn
- Barbell Rear Lunge eksasaiz
- Wokɔt dɛn we de mek di kwadrisɛps strɔng
- Thighs toning ɛksesaiz dɛn
- Barbell eksasaiz fɔ leg
- Rear Lunge wokɔt rutin
- Strɔng Kwadrisɛps wit Barbɛl
- Barbell Riar Lunge teknik
- Aw fɔ du Rear Lunge wit Barbell
- Ɛksesaiz fɔ di mɔsul dɛn na di Thigh
- Trenin Quadriceps wit Riar Lunge.