Dumbbell Curtsey lunge

• Kōaro Tinana: Maaheni takazo., Kakī
• Taputapu: Tatasi huri
• Kōaro Mīhini: Gluteus Maximus, Quadriceps
• Kōaro Tuarua: , Adductor Longus, Adductor Magnus, Gastrocnemius, Soleus, Tensor Fasciae Latae

Whakataki ki te Dumbbell Curtsey lunge

Ko te Dumbbell Curtsey Lunge he whakakoi tinana e aro nui ana ki nga glutes, quads, me te hamstrings, me te whakauru i te matua me te whakapai ake i te toenga. He whiringa pai mo te hunga takitahi ahakoa te taumata whakapakari tinana e whai ana ki te hanga i te kaha o te tinana me te pumau. Ko te hiahia o nga tangata ki te whakauru i tenei mahi ki roto i o raatau mahinga ki te whakarei ake i o raatau mahi, ki te whakapai ake i te oro uaua, me te whakanui i nga mahi hakinakina katoa.

Whakarite i te: He Whakateretere-Whakamārama Dumbbell Curtsey lunge

• Whakanukuhia to waewae matau ki muri i a koe me te taha maui kia whiti ai ou huha, piko nga turi e rua me te mea e piko ana koe. Me mohio kei te tohatoha to taumaha ki waenga i nga waewae e rua.
• Kia tika to rama me to hope kia tapawha, whakahekehia to tinana kia piko to mua ki te 90 nga nekehanga.
• Tatari mo te wa poto, katahi ka pana atu koe ki runga ki te turanga timatanga.
• Whakahokia te nekehanga ki tera taha ma te neke i to waewae maui ki muri i a koe me te taha matau. Haere tonu ki te huri i nga taha mo te maha o nga tukurua e hiahiatia ana.

Nga Tohu mō te Whakaputa Dumbbell Curtsey lunge

• Nekehanga Mana: Ka hoki whakamuri koe ki te mahi i te lunge, kia mohio kei te mahi tika koe. Ko te hapa noa ko te tere haere i te nekehanga, tera pea ka ngaro te toenga, te ahua kino ranei. Hoki atu me tetahi waewae, whakawhiti atu i muri i to waewae, me te mea e mahi ana i te kopikopiko. Whakahekea to tinana kia piko te turi o mua ki te koki 90-tohu.
• Te Whakaritenga o te Turi: Me mohio kei runga tika to turi o mua i to rekereke o mua, kaua hoki e pahemo atu i ou maihao i te wa e pupuhi ana koe. He hapa noa tenei ka taea te whara i te turi.
• Te Awhe Katoa o te Motini: Kia tino whai hua te mahi, me whakamahi koe i te

Dumbbell Curtsey lunge He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Dumbbell Curtsey lunge?

Ae, ka taea e te hunga timata te mahi Dumbbell Curtsey Lunge. Heoi, he mea nui ki te timata me te taumaha mama kia pai ai te ahua me te aukati i te whara. Pērā ki ngā mahi hou, he pai te whai i te kaiwhakangungu, i te tangata mohio ranei ki te whakaatu i te nekehanga i te tuatahi kia tika ai te mahi. He mea nui ano te whakarongo ki to tinana kia kaua e pana tere rawa. Mena ka rongo koe i te mamae rereke, i te pouri ranei, whakamutua te mahi me te korero ki tetahi tohunga ngaio hauora, ratonga hauora ranei.

He aha ngā rerekētanga māori o te Dumbbell Curtsey lunge?

• Dumbbell Side Lunge: Engari ki te whakawhiti i to waewae o muri ki muri i roto i te kuiti, ka hikoi tika koe ki te taha, ka kaha ake te aro ki nga huha o roto me waho.
• Dumbbell Walking Lunge: Ko tenei rereketanga ko te hikoi whakamua ki roto i te lunge me ia taahiraa, me te taapiri i tetahi huānga nekehanga hihiri ki te mahi.
• Dumbbell Lunge with Overhead Press: Ko tenei rereketanga ka taapiri i tetahi waahanga o runga o te tinana ki te mahi, me te mahi i nga pakihiwi me nga ringa i a koe e pehi ana i nga dumbbells ki runga i te wa e noho ana koe.
• Dumbbell Lunge me Bicep Curl: I tenei rereketanga, ka mahia e koe he korikori bicep i a koe e noho ana i te tuunga lunge, me te taapiri i te wero ki nga ringa me te matua.

He aha ngā mahi whakapaipai mō te Dumbbell Curtsey lunge?

• Whakanuia: Ko tenei mahi e aro ana ki nga uaua o raro o te tinana, penei i te glutes me te quadriceps, he rite ki te Dumbbell Curtsey Lunge, me te awhina ki te whakarei ake i te toenga, te whakakotahitanga, me te kaha kotahi, he mea nui mo te mahi tika.
• Nga Piriti Glute: Ko nga Piriti Glute e arotahi ana ki te whakapakari i nga pupuhi me nga hamstrings, he uaua matua e whakamahia ana i roto i te Dumbbell Curtsey Lunge, me te whai waahi ki te whakapai ake i te nekeneke me te pumau, te awhina i te ahua tika me te pai o te lunge.