Lunge

• Miikilindamuuma Luumbuukolu: Mbolo muteya, Makhu.
• Atsenuumu: Tubumodzi
• Lukkeendamuuma Lwigluwumudikolu: Gluteus Maximus, Quadriceps
• Lukkeendamuuma ummelifundikolu: Adductor Magnus, Soleus

Aahlookoonu kato Lunge

The Lunge hi exercise versatile tak a ni a, a bul berah chuan i taksa hnuai lam ruh te, i quadriceps, hamstrings leh glutes te a tichak a ni. Fitness level hrang hrang nena inmil tura siam danglam theih a nih avangin tu tan pawh a tha hle a, fitness level hrang hrang nena inmil tura siam danglam theih a nih avangin fitness tan tirh atanga advanced fitness ngainatute tan pawh a tha hle. Mite chuan an workout-ah lunges hi dah tel an duh ang a, hei hian balance tihchangtlunna, taksa alignment tihchangtlunna leh overall functional strength tihpunna kawngah a hlawkpui a ni.

Emlofo: Diinguniti nya Mutewarinhichu hin naimbu Lunge

• I ke dinglam hmangin hmalam pan la, i ke veilam chu a hmunah dah la.
• Zawi zawiin i taksa chu i hmalam khup chu 90 degree angle-a a ben thlengin hniam la, i khup chu i ke ruh chungah direct-a awm ngei ngei tur a ni.
• Starting position thlenga i nawr let leh rualin i rit zawng chu i kekawrteah dah la.
• I ke veilam chu hmalam pan chungin chutiang bawk chuan ti leh la, i workout chhung zawng chu ke inthlak danglam chhunzawm zel ang che.

Diinguniti nge Youlooli Lunge

• **Knee Injury pumpelh**: Thil tihsual tlanglawn tak chu i khup chu i ke ruhte kal pelh tir hi a ni a, chu chuan i khup chungah stress mumal lo tak a siam thei a, hliam a thlen thei bawk. Hei hi pumpelh tur chuan i khup hmalam pan ai chuan i hip thlak mai mai tur a ni.
• **Balance leh Stability**: Lunge neih laiin i taksa chu a nghet taka vawn reng hi a pawimawh hle. Hei hi tlem a zau zawka dinhmun lak atanga tih theih a ni. Hei hian balance tam zawk a pe a, balance vawng reng tum ai chuan lunge ngeiah i rilru i pe zawk thei bawk.
• **Engage I Core**: Engage la i

Lunge Ngayogolo Ndooyikolu Ndooyikolu

Kodukwaweno ma idiingun, Lunge?

Ni e, a bul tanna tan chuan lunge exercise hi an ti thei ngei ang. Basic movement a ni a, taksa hnuai lam chakna leh flexibility siamna atan a tha hle. Mahse, hliam tuar lo tur leh exercise atanga hlawkna tam ber hmuh theih nan form dik tak a pawimawh hle. A bul tan tan chuan taksa rihna lunges atanga tan tur a ni a, chutah chuan taksa rihna dang an dah belh hmasa tur a ni. Trainer emaw exerciser tawnhriat ngah emaw i form check tir la, movement dik tak i tih leh nih loh enfiah tir pawh a \angkai thei bawk.

Ahilwunildiimbu tayekoo kadu Lunge?

• Walking Lunge: Hei hi hmalam pan a, chutah chuan i ke hnunglam chu i ke hmalam nena inhmu turin rawn hruai a, he chetna hi kal zelin i tih nawn leh a ni.
• Side Lunge: He lunge danglamna hi a sir lam pan a ni a, chu chuan kekawr chhung leh pawn lam a target a ni.
• Jumping Lunge: Hei hi lunge variation hmasawn zawk a ni a, high-intensity workout atan boruakah zuang leh ke thlak danglam a ni.
• Curtsy Lunge: He variation hi ke pakhat hnunglam lehlamah curtsy motion-a crossing a ni a, hei hian glutes leh inner thighs te target turin a pui thin.

Biliindahimbu adoolodiilwuu yabuu diibadi Lunge?

• Step-up hian lunge hi a tichak bawk a, lunge-a ke pakhata a kal dan a entawn avangin, hei hian unilateral strength leh stability tihchangtlunna kawngah a pui a, key muscle group ang chiah te pawh a target bawk.
• Deadlifts hi lunges tichaktu exercise dang a ni a, glutes leh hamstrings ang chi posterior chain muscle te a ngaihtuah a, lunges quad-dominant nature counterbalance a pe a, taksa hnuai lam chakna balanced zawk a tichak bawk.