Barbell Lateral Lunge

• Kōaro Tinana: Ngo-pango
• Taputapu: Purutai.
• Kōaro Mīhini: Gluteus Maximus, Quadriceps
• Kōaro Tuarua: Adductor Magnus, Soleus

Whakataki ki te Barbell Lateral Lunge

Ko te Barbell Lateral Lunge he mahi hihiri e aro ana ki nga glutes, quads, me te hamstrings, e awhina ana ki te whakapakari i te kaha me te pumau o te tinana o raro. He mea pai mo nga kaitakaro me te hunga kaingākau ki te whakapakari tinana e hiahia ana ki te whakapai ake i o raatau nekehanga whakamuri me te whakarei ake i o raatau mahi hakinakina. Ko te whakauru i tenei mahi ki roto i o mahinga ka taea te whakapai ake i te pauna, te whakanui ake i te papatipu uaua, me te whakanui i to kaha i roto i nga nekehanga o te taha, ka waiho hei whiringa pai mo te hunga e whai ana ki te whakahaere tinana pai.

Whakarite i te: He Whakateretere-Whakamārama Barbell Lateral Lunge

• Kia tupato ki te hikoi nui ki te taha matau, piko i to turi matau me te pupuri i to waewae maui kia tika, me te pupuri i te paera ki tona turanga.
• Whakahokia to hope i a koe e pupuhi ana, kia mau to uma ki runga me to tuara kia tika.
• Panahia to waewae matau kia hoki mai ano ki te tuunga, kia mau tonu to pauna me te whakahaere i te paera.
• Whakahokia te lunge ki te taha maui kia oti te whakahoki kotahi, ka haere tonu ki te huri i nga taha mo te maha o nga tukurua e hiahiatia ana.

Nga Tohu mō te Whakaputa Barbell Lateral Lunge

• Te Nekehanga Whakahaere: Puta atu ki tetahi taha me te pupuri i ou maihao ki mua, kaua ki waho. Whakapikohia to turi ka panaia to hope ki muri me te mea kei te noho koe ki runga i te tuuru. Ko tetahi atu waewae kia tika tonu. A ape i te anga whakamua, te tuku ranei i to turi ki mua i ou maihao, na te mea ka whara tenei.
• Taumaha: Kia rite te tohatoha o to taumaha ki waenga i nga waewae e rua ka hikoi ki te taha. Ko te pohehe noa ko te huri i te taumaha katoa ki te waewae lunging, ka ngaro te toenga, te taumaha ranei.
• Te Whakanui Ake: Me timata me te taumaha ka taea te whakahaere me te piki haere i te wa e pai haere ana to kaha.

Barbell Lateral Lunge He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Barbell Lateral Lunge?

Ae, ka taea e te hunga timata te mahi Barbell Lateral Lunge. Heoi, he mea nui kia timata me te taumaha mama ake kia tika te ahua me te aukati i te whara. He pai ano pea ki te whakangungu tuatahi i te korikori me te kore taumaha kia pai ai te motini. Pērā i ngā mahi hou, e tūtohu ana kia noho he kaiwhakangungu, he tangata mohio ranei hei arahi i te ahua me te tikanga tika.

He aha ngā rerekētanga māori o te Barbell Lateral Lunge?

• Kettlebell Lateral Lunge: I roto i tenei putanga, ka mau te kettlebell ki te pouaka, ki te taha ranei, he wero motuhake mo to pumau me to ruruku.
• Ko te Hunga o te Barbell Lateral Lunge: Ko tenei rerekee ko te pupuri i te paera ki runga ake, ka nui ake te hiahia mo to matua me to pakihiwi.
• Kopa Lateral Lunge: Ko tenei rereketanga ka whakamahi i te dumbbell kotahi, i te kettlebell ranei e mau ana i mua o te pouaka i roto i te tuunga kapu, e aro nui ana ki mua o to tinana.
• Barbell Lateral Lunge with Pulse: Ko tenei rereketanga ka taapirihia he pupuhi iti, he squat ranei ki raro o te lunge, ka whakanui ake i te wa e raru ai o uaua me te uaua o te mahi.

He aha ngā mahi whakapaipai mō te Barbell Lateral Lunge?

• Goblet Squats: Ka mahi ano ratou ki nga uaua o raro o te tinana penei i te whaa, te glutes, me te hamstrings, he rite ki te Barbell Lateral Lunge, engari ka taapiri atu he wero ki to tinana me te kaha o runga na te taumaha o mua, na reira ka whakarato whakangungu kaha ake.
• Huriu Kettlebell: Ahakoa ko te mahi mekameka o muri, ko te kettlebell swings te whakakii i te Barbell Lateral Lunge i te mea e aro ana ratou ki nga glutes me nga hamstrings, engari ka tukuna he huanga cardiovascular taapiri me te awhina ki te whakapai ake i te mana pahū ka whai hua mo te whakapai ake i te nekehanga hihiri i roto i nga lunges taha. .