Rivεs Lunge

• Parti ya muntu: Maatee fa daa., Bigeri.
• Empandika: Nuwolikoliya lomobwoya
• amagezi agakubya: Gluteus Maximus, Quadriceps
• amagezi ag'omusa: Adductor Magnus, Hamstrings

Okuwandikira ku Rivεs Lunge

di Rivas Lכng na di lכw bכdi εksεsayz we de fכs fכ mek di kwadriseps, glut, εn hamstring dεm strכng, pan כl we i de bεlε εn kכdכnayshכn bכku. I fayn fɔ wan wan pipul dɛn we de na ɛni fitnɛs lɛvɛl, frɔm di wan dɛn we de bigin fɔ atlet to di wan dɛn we dɔn go bifo, bikɔs ɔf in intensiti we dɛn kin chenj. Pipul dɛn go want fɔ du dis ɛgzampul bikɔs i kin mek di muvmɛnt dɛn we de wok fayn na ɛvride layf, mek di atlet dɛn wok fayn, ɛn i kin ɛp fɔ mek dɛn gɛt fayn fayn fitnɛs rutin.

Okukubidde ku: Nkugiyigisa Rivεs Lunge

• Tek wan stɛp bak wit yu rayt fut, put yu bɔdi dɔŋ na say we yu de lung. Yu lɛft ni fɔ de dairekt ɔp yu lɛft anklɛ ɛn yu rayt ni fɔ de flay jɔs ɔf di flɔ.
• Mek yu tinap stret wit yu chɛst ɔp ɛn yu luk stret bifo, mek shɔ se yu bak ni de nia bɔt nɔ tɔch di grɔn.
• Push yu rayt fut, go bak na di say we yu bigin.
• Ripit di ɛgzampul wit yu lɛft leg we de stɛp bak, chenj di leg dɛn fɔ di nɔmba we yu want fɔ ripit.

Amakulu mu kubiteekamu Rivεs Lunge

• Nɔ Ledɔm fɔ Go bifo: Wan mistek we bɔku pipul dɛn kin mek we dɛn de du rivas lɔng na fɔ ledɔm tumɔs fɔ go bifo, we kin mek yu bak ɛn yu ni dɛn strɛs we yu nɔ nid. Fɔ avɔyd dis, pe atɛnshɔn fɔ mek yu bɔdi tinap stret ɛn fɔ mek yu wet sheb ivin bitwin yu tu leg dɛn.
• Kor Engagement: Engage yu kor truutout di entire muvment. Dis nɔ jɔs de ɛp fɔ balans bɔt i de wok yu bɛlɛ mɔsul dɛn bak.
• Kɔntrol Muvmɛnt: Nɔ rɔsh fɔ du di ɛgzampul. Bifo dat, du ɛni lunge wit kɔntrol, muvmɛnt bay wilful. Dis de mek shɔ se yu

Rivεs Lunge Ebitala by'omuyigiriza

Mwebale kuteekamu Rivεs Lunge?

Yes, di wan dɛn we de bigin kin rili du di Rivas Lɔng ɛgzampul. Na big eksasaiz fɔ bil lɔwa bɔdi trɛnk ɛn stebiliti. Bɔt i impɔtant fɔ bigin wit layt ɔ ivin nɔ wet atɔl, fɔ pe atɛnshɔn pan fɔm ɛn balans. As dɛn de fil fayn fɔ muv, dɛn kin ebul fɔ ad mɔ wet smɔl smɔl. Mɛmba ɔltɛm fɔ wam yusɛf bifo yu du ɛksɛsayz ɛn kol afta yu dɔn fɔ mek yu nɔ wund.

Ki kitiibwa eby'okukozesa omuntu Rivεs Lunge?

• Rivas Lכnj wit Ovahεd Prεs: Dis vεshכn de ad wan ovahεd prεs to di lכng, we de inkrεs di intensiti εn wok di sכlda εn an dεm.
• Rivεs lכng wit Twist: Insay dis vεryushכn, yu de ad twist to di torso we yu step bak insay di lכng, we kin εp fכ bεlε bεlε εn εngage yu kכr mכsul dεm.
• Rivas Lɔng wit Kni Lift: Dis vɛshɔn de ad knee lift we yu go bak na di say we yu tinap, we de mek di chalenj bɔku ɛn wok yu kɔr ɛn balans.
• Rivas Lכng wit Dכmbεl: Dis vεryushכn involv fכ ol dכmbεl na εvri an we yu de du di lכng, ad rεsistεns εn wok yu an εn כp bכdi.

Eby'okukozesa omulungi okugabana n'eby'omanyi Rivεs Lunge?

• di dεdlift dεm de kompliment di Rivas lכng dεm bay we dεn de mek di posita chen strכng, inklud di glut dεm εn di hamstring dεm, we de εngage bak di tεm we di lכng dεm de, so dat de mek di כvala leg strכng εn stεbiliti.
• Step-ap kin mek di bεnεfit dεm we di Rivas Lכng dεm de gi, as dεn de wok di sem mכsul grup dεm we inklud di kwad, glut, εn hamstring dεm, pan כl we i de mek bεlε εn kכdכnayshכn bכku.