Barbell Lunge
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Overview:
Iyo Barbell Lunge isimba rezasi-muviri kurovedza muviri kunonangana akati wandei mhasuru mapoka, anosanganisira quadriceps, hamstrings, glutes, uye mhuru, zvichibatsira kusimba rose uye kugadzikana. Ichi chiitwa chakakodzera munhu wese kubva kune vanotanga kusvika kune vamhanyi vepamusoro, sezvo inogona kugadziridzwa zviri nyore kune ega ega emuviri nhanho. Vanhu vanogona kusarudza chiitwa ichi sezvo chisingangokwidzi mhasuru nesimba, asi zvakare inovandudza kuenzanisa, kurongeka, uye kugadzikana kwepakati, izvo zvakakosha pakuita zvemitambo uye zviitiko zvezuva nezuva.
Table of Contents
Instructions
Step-by-step guide:
- Enda mberi netsoka yako yekurudyi, uchikotama pamabvi kusvika chidya chako chafanana nepasi, uchiita kuti ibvi rako rirege kupfuudza zvigunwe zvako.
- Sunda nerutsoka rwako rwerudyi kuti usimuke kudzokera kunzvimbo yekutanga, uchichengeta musana wako wakatwasuka uye mapfudzi ako kumashure mukati mekufamba.
- Dzokorora kufamba nerutsoka rwako rworuboshwe, kushandura makumbo kwenguva yakareba yegadziriro.
- Gara uchiyeuka kubatanidza musimboti wako, chengeta chifuva chako kumusoro uye chengetedza musana usina kwawakarerekera panguva yese yekuita.
Exercise Tips:
- Kufambisa Kunodzorwa: Usamhanye nepakati pemapapu ako. Kufamba kwega kwega kunofanira kunonoka uye kudzorwa. Enda mberi netsoka imwe, uchidzikisa muviri wako kusvikira ibvi rako repamberi rakakotama pakona ye90-degree angle. Ibvi rako rekumashure rinofanira kunge rakabata pasi. Dzivisa kurega ibvi rako repamberi richiwedzera kupfuura zvigunwe zvako sezvo izvi zvinogona kukonzera kukuvara kwemabvi.
- Balance: Kuchengeta chiyero kwakakosha paunenge uchiita barbell lunge. Dzivisa kuzembera mberi kana kumashure. Muviri wako unofanirwa kuve wakatwasuka uye wakatwasuka panguva yese yekurovedza muviri. Kana iwe uchinetseka nekuenzanisa, edza kudzidzira kufamba pasina barbell kutanga.
- Batanidza Core Yako: Eng
FAQ
Can beginners do the Barbell Lunge?
Ehe, vanotanga vanogona kuita iyo Barbell Lunge kurovedza muviri. Nekudaro, zvakakosha kuti utange nehuremu huremu kuti uve nechokwadi chechimiro chakakodzera uye kudzivirira kukuvara. Zvinokurudzirwa zvakare kuti vanotanga vadzidze iyo yekutanga lunge kufamba pasina uremu kutanga, kuti vajairire maekisesaizi. Kana vachinge vagadzikana nekufamba, vanogona kuwedzera zvishoma nezvishoma uremu vachishandisa barbell. Nguva dzose ipfungwa yakanaka kuve nemudzidzisi kana munhu ane ruzivo anotarisira kuti ave nechokwadi chefomu.
What are common variations of the Barbell Lunge?
- Kufamba Barbell Lunge : Kusiyana uku kunosanganisira kuenderera mberi mukufamba kwekufamba uchitakura bhero pamapfudzi ako.
- Reverse Barbell Lunge: Mukusiyana uku, unodzokera kumashure uchipinda munzvimbo yerunge uine bhero pamapfudzi ako.
- Overhead Barbell Lunge : Kusiyana uku kunosanganisira kubata bhero pamusoro paunenge uchiita lunge.
- Front Rack Barbell Lunge: Mukusiyana uku, bhero rinobatwa pamberi pemuviri wako pakureba kwepfudzi paunenge uchiita lunge.
What are good complementing exercises for the Barbell Lunge?
- Deadlifts inozadzisa Barbell Lunges nekutarisa kumashure kwecheni, kusanganisira iyo glutes, hamstrings, uye yakaderera kumashure, izvo zvinogona kuvandudza chiyero chese uye kugadzikana, kwakakosha pakuita mapapu zvinobudirira.
- Nhanho-kumusoro inozadzisawo Barbell Lunges sezvavanotevedzera kufamba kwelunge, asi inosanganisira nzvimbo yakasimudzwa, ichiwedzera huwandu hwekufamba uye kusimba, nekudaro ichiwedzera kudzika kwemuviri simba uye kuenzana.
Related keywords for Barbell Lunge:
- Barbell Lunge Workout
- Quadriceps kusimbisa zviitwa
- Chidya toning neBarbell
- Barbell maekisesaizi emakumbo
- Maekisesaizi emumapapu ane huremu
- Kusimbisa Quadriceps neBarbell Lunge
- Barbell Lunge yemhasuru yehudyu
- Kushanda kwemakumbo uchishandisa Barbell
- Weighted Lunge exercise
- Barbell Lunge yegumbo toning