Landmine Kumbuyo Lunge

• Inhloko yeziNdawo: Kwadrips, Mapahu mamindruji.
• Idivayisi: Nyankole machine
• Imimiselo eqhapho: Gluteus Maximus, Quadriceps
• Amashwa eqhapho: Adductor Magnus, Soleus

Ukuxhumana kwe Landmine Kumbuyo Lunge

Landmine Rear Lunge ndi masewera olimbitsa thupi otsika omwe amalimbana ndi glutes, hamstrings, quads, ndi core, kupereka masewera olimbitsa thupi omwe amapangitsa mphamvu, kukhazikika, ndi kusinthasintha. Zochita izi ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa zimatha kusinthidwa mosavuta kuti zigwirizane ndi magulu olimbitsa thupi. Anthu angasankhe kuchita masewera olimbitsa thupi chifukwa amalimbikitsa kukhazikika bwino, kusintha kayendetsedwe ka ntchito m'moyo watsiku ndi tsiku, ndikuthandizira kupewa kuvulala mwa kulimbikitsa magulu akuluakulu a minofu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Landmine Kumbuyo Lunge

• Imani moyang'ana kutali ndi bomba lokwirira pansi mapazi anu motalikirana m'chiuno mwake ndipo gwirani kumapeto kwa belulo m'dzanja lanu lamanja, ndikulikhazika paphewa lanu lakumanja.
• Yendani kumbuyo ndi phazi lanu lakumanja, kugwada mawondo onse awiri kuti mutsike pansi, kuonetsetsa kuti bondo lanu lakutsogolo lili pamwamba pa bondo lanu ndipo bondo lanu lakumbuyo likuyendayenda pansi.
• Kanikizani chidendene chanu chakutsogolo kuti muyime mmbuyo, ndikubweretsa phazi lanu lakumanja pamalo ake oyamba.
• Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kenaka sinthani ku dzanja lanu lamanzere ndi phazi lakumanzere ndikubwereza zolimbitsa thupi.

Izinto zokwenza Landmine Kumbuyo Lunge

• Mayendedwe Oyendetsedwa: Pewani kuthamanga mothamanga. Ndikofunika kukhalabe olamulira panthawi yonse yotsitsa ndi kukweza masewera olimbitsa thupi. Pamene mukubweza phazi lanu lakumanja m'mphuno, tsitsani thupi lanu mpaka bondo lanu lakumanja litayandikira pansi ndipo ntchafu yanu yakumanzere ikufanana ndi pansi. Kenako, kanikizani phazi lanu lakumanzere kuti muyime, kukoka kapamwamba kumbuyo komwe koyambira.
• Kugwirizana Kwambiri: Khalani ndi chidwi pazochitika zonse zolimbitsa thupi. Izi zidzathandiza kusunga bwino ndi kukhazikika, kuchepetsa chiopsezo cha kuvulala. Pewani kupindika msana wanu kapena kutsamira kutsogolo kwambiri, chifukwa izi zitha kuyika kupsinjika kosayenera pamsana wanu.

Landmine Kumbuyo Lunge Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Landmine Kumbuyo Lunge?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Landmine Rear Lunge. Komabe, ayenera kuyamba ndi kulemera kopepuka kuti atsimikizire mawonekedwe abwino ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena katswiri wolimbitsa thupi kuti awonetsetse masewerawa kuti atsimikizire kuti njira yoyenera ikugwiritsidwa ntchito. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti muwonjezere kulemera pang'onopang'ono pamene mphamvu ndi luso zikuyenda bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Landmine Kumbuyo Lunge?

• Landmine Forward Lunge: Kusinthaku kumaphatikizapo kuthamangira kutsogolo, komwe kumatha kukulitsa mphamvu ndikuyang'ana pa quadriceps.
• Landmine Lateral Lunge: Kusinthaku kumafuna kulowera cham'mbali kulowa m'mphuno, kulunjika mkati ndi kunja kwa ntchafu.
• Mphepete mwa Mphepete mwa Mphepete mwa Mphepete mwa Mphepo: Mwakusinthasintha uku, mumapanga zopindika pansi pa phazi, zomwe zingathandize kugwirizanitsa minofu yapakati.
• Landmine Curtsy Lunge: Kusinthaku kumaphatikizapo kuponda phazi limodzi kumbuyo kwa inzake, kutsanzira chopindika, chomwe chimatha kugwira ntchafu ndi ntchafu kuchokera mbali ina.

Izinto zokufunda ezishisa ezivumelekile Landmine Kumbuyo Lunge?

• Ma Deadlifts amathanso kuphatikizika bwino ndi Landmine Rear Lunges, pomwe amayang'ana kwambiri minofu yam'mbuyo - ma hamstrings, glutes, ndi m'munsi kumbuyo, zomwe zimapereka kulimbitsa thupi koyenera kuphatikizidwa ndi mapapu akulu kwambiri.
• Ma Goblet Squats amatha kukhala owonjezera pakuchita masewera olimbitsa thupi kuphatikiza Landmine Rear Lunges, chifukwa amagwiranso ntchito kumunsi kwa thupi, makamaka kulunjika ma quads ndi glutes, komanso amaphatikiza pachimake, kumapangitsa kuti thupi likhale ndi mphamvu komanso kukhazikika.