Barbell Lateral Lunge

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mexau Karala
• Imimiselo eqhapho: Gluteus Maximus, Quadriceps
• Amashwa eqhapho: Adductor Magnus, Soleus

Ukuxhumana kwe Barbell Lateral Lunge

The Barbell Lateral Lunge ndi masewera olimbitsa thupi omwe amalimbana ndi glutes, quads, ndi hamstrings, kuthandiza kumanga mphamvu ndi kukhazikika m'munsi mwa thupi. Ndi yabwino kwa othamanga komanso okonda masewera olimbitsa thupi omwe akufuna kupititsa patsogolo kayendetsedwe kawo kotsatira ndikuwongolera masewera awo onse. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungathandize kulimbitsa thupi, kuonjezera minofu, ndi kulimbikitsa mphamvu zanu mumayendedwe ozungulira, zomwe zimapangitsa kukhala chisankho chabwino kwa iwo omwe akufuna kukhala ndi masewera olimbitsa thupi bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Lateral Lunge

• Mosamala tengani sitepe yayikulu kumanja, kugwada bondo lanu lakumanja ndikusunga mwendo wanu wakumanzere mowongoka, kwinaku mukusunga barbell pamalo ake.
• Kanikizani m'chiuno mwanu pamene mukugwedezeka, sungani chifuwa chanu ndi msana wanu molunjika.
• Chotsani phazi lanu lakumanja kuti mubwerere ku malo oyimilira, kuonetsetsa kuti mukukhalabe bwino ndi kulamulira barbell.
• Bwerezani kubwereza kumanzere kuti mumalize kubwereza kamodzi, ndipo pitirizani kusinthana mbali kuti mubwereze nambala yomwe mukufuna.

Izinto zokwenza Barbell Lateral Lunge

• Mayendedwe Olamuliridwa: Pitani kumbali imodzi mutayang'ana zala zanu kutsogolo, osati kunja. Phimbani bondo ndikukankhira m'chiuno ngati kuti mwakhala pampando. Mwendo wanu wina ukhale wowongoka. Pewani kutsamira kutsogolo kapena kulola bondo lanu kudutsa zala zanu, chifukwa izi zingayambitse kuvulala.
• Kulemera Koyenera: Onetsetsani kuti mukugawa kulemera kwanu mofanana pakati pa mapazi onse awiri pamene mukupita kumbali. Cholakwika chofala ndikusuntha zolemetsa zonse kupita ku mwendo wam'mapapo, zomwe zingayambitse kuchepa kapena kupsinjika.
• Kuwonjezeka Kwapang'onopang'ono: Yambani ndi kulemera komwe kungathe kutha ndipo pang'onopang'ono kuwonjezereka pamene mphamvu zanu zikukula.

Barbell Lateral Lunge Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Lateral Lunge?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Lateral Lunge. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe olondola ndikupewa kuvulala. Zingakhalenso zopindulitsa kuyamba kuyeseza kuyenda popanda kulemera kulikonse kuti mukhale omasuka ndi kuyenda. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, tikulimbikitsidwa kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti atsogolere njira ndi njira yoyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Lateral Lunge?

• Kettlebell Lateral Lunge: Mu mtundu uwu, kettlebell imagwiridwa pachifuwa kapena pambali, ndikupereka vuto lapadera pa kukhazikika kwanu ndi kugwirizana kwanu.
• Pamwamba Pamwamba pa Barbell Lateral Lunge: Kusiyanaku kumaphatikizapo kugwiritsira ntchito barbell pamwamba, zomwe zimawonjezera kufunikira kwapakati ndi mapewa anu.
• Goblet Lateral Lunge: Kusiyanaku kumagwiritsa ntchito dumbbell imodzi kapena kettlebell yomwe imayikidwa kutsogolo kwa chifuwa pamalo a goblet, kuyang'ana kwambiri kutsogolo kwa thupi lanu.
• Barbell Lateral Lunge yokhala ndi Pulse: Kusinthaku kumawonjezera kugunda kwapang'ono kapena squat pansi pa phazi, ndikuwonjezera nthawi yomwe minofu yanu ili pamavuto komanso zovuta zonse zolimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Barbell Lateral Lunge?

• Goblet Squats: Amagwiranso ntchito ku minofu ya m'munsi mwa thupi monga quads, glutes, ndi hamstrings, mofanana ndi Barbell Lateral Lunge, koma amawonjezera vuto linalake pakatikati ndi kumtunda kwa thupi lanu chifukwa cha kulemera kwake kutsogolo, motero amapereka zambiri zolimbitsa thupi zolimbitsa thupi.
• Kettlebell Swings: Ngakhale makamaka masewera olimbitsa thupi kumbuyo, kettlebell swings imathandizana ndi Barbell Lateral Lunge pamene imayang'ananso glutes ndi hamstrings, koma amapereka zowonjezera zamtima ndikuthandizira kupititsa patsogolo mphamvu zophulika zomwe zingakhale zopindulitsa kupititsa patsogolo kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe kake. .