Barbell Curtsey Lunge

• Inhloko yeziNdawo: Kwadrips, Mapahu mamindruji.
• Idivayisi: Mexau Karala
• Imimiselo eqhapho: Gluteus Maximus, Gluteus Medius, Quadriceps
• Amashwa eqhapho: , Adductor Longus, Adductor Magnus, Gastrocnemius, Gracilis, Hamstrings, Pectineous, Sartorius, Soleus

Ukuxhumana kwe Barbell Curtsey Lunge

Barbell Curtsey Lunge ndi masewera olimbitsa thupi amphamvu omwe amalimbana ndi magulu angapo a minofu, kuphatikizapo glutes, quads, chiuno, ndi core, kupititsa patsogolo mphamvu zochepetsera thupi komanso kukhazikika. Ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi omwe akufuna kuwonjezera mitundu yosiyanasiyana pamachitidwe awo olimbitsa thupi. Kuphatikizira izi kungathandize kuwongolera bwino, kugwirizanitsa, ndi kupirira, komanso kungathandize pakusema ndi kulimbitsa thupi lapansi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Curtsey Lunge

• Sinthani kulemera kwanu pa phazi lanu lakumanja ndikubwerera mmbuyo ndi phazi lanu lakumanzere, ndikuwoloka kumbuyo kwa phazi lanu lakumanja ngati mukuchita zokhotakhota.
• Tsitsani thupi lanu mpaka ntchafu yanu yakumanja ikufanana ndi pansi, ndikusunga chifuwa chanu chowongoka komanso chiuno chanu kukhala chofanana.
• Kanikizani chidendene chanu chakumanja kuti muyimenso pamalo oyambira, ndikusunga pachimake chanu.
• Bwerezani kusuntha ndi mwendo wotsutsana ndikupitiriza kusinthasintha mbali zina zomwe mukufuna kubwereza.

Izinto zokwenza Barbell Curtsey Lunge

• Kuyika Phazi: Samalani ndi momwe phazi lanu lilili. Mukabwerera m'mphuno, yesetsani kuika phazi lanu kumbuyo kwanu, ngati kuti mukuchita zokhotakhota. Mawondo anu ayenera kupindika pamtunda wa madigiri 90 pansi pa phazi. Pewani kulola bondo lanu lakutsogolo kupitilira zala zanu, chifukwa izi zitha kuyika kupsinjika kosafunikira pamabondo.
• Kusankha Kulemera: Sankhani kulemera komwe kuli kovuta koma kotheka. Muyenera kuchita masewera olimbitsa thupi ndi mawonekedwe oyenera komanso kuwongolera. Ngati kulemera kuli kolemera kwambiri,

Barbell Curtsey Lunge Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Curtsey Lunge?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Curtsey Lunge, koma ayenera kuyamba ndi kulemera kochepa kuti atsimikizire kuti akugwiritsa ntchito mawonekedwe olondola komanso kupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti awonetsetse masewerawa kuti awonetsetse njira yoyenera. Mofanana ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuyamba pang'onopang'ono ndipo pang'onopang'ono awonjezere kulemera kwake pamene akukhala omasuka ndi kayendetsedwe kake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Curtsey Lunge?

• Kettlebell Curtsey Lunge: Mu Baibulo ili, mumagwiritsa ntchito kettlebell mu malo a goblet, omwe amayang'ana pakati ndi kumtunda kwa thupi lanu kuwonjezera pa thupi lanu lakumunsi.
• Bodyweight Curtsey Lunge: Iyi ndi njira yosavuta yomwe mumangogwiritsa ntchito kulemera kwa thupi lanu, zomwe zimapangitsa kukhala njira yabwino kwa oyamba kumene kapena omwe akuyang'ana kuyang'ana pa mawonekedwe.
• Reverse Curtsey Lunge: M'malo mobwerera m'mbuyo, mumabwerera mmbuyo ndikuwoloka kumbuyo kwa mwendo wanu wakutsogolo, ndikuwonjezera zovuta zina.
• Curtsey Lunge yokhala ndi Side Kick: Mukatuluka kuchokera pamphuno, mumawonjezera kukankhira pambali ndi mwendo wamapapu, womwe umawonjezera mphamvu ndikuwongolera ntchafu zanu zakunja ndi glutes.

Izinto zokufunda ezishisa ezivumelekile Barbell Curtsey Lunge?

• Deadlifts: Deadlifts imagwiranso ntchito glutes, hamstrings, ndi m'munsi kumbuyo, mofanana ndi Barbell Curtsey Lunge, koma amatsindika kwambiri pazitsulo zam'mbuyo, motero amapereka ndondomeko yolimbitsa thupi yomwe imayang'ana mbali zonse za thupi lapansi.
• Masitepe: Masitepe ndi masewera enanso abwino omwe amakwaniritsa Barbell Curtsey Lunges chifukwa amalunjika ku glutes ndi ma quads ngati mapapo, komanso amalimbana ndi mphamvu komanso mphamvu zapakati, zomwe zimatha kupititsa patsogolo mayendedwe a mapapu.