Barbell Rear Lunge
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Overview:
Iyo Barbell Rear Lunge isimba rezasi remuviri kurovedza muviri iro rinonyanya kunanga iyo quadriceps, glutes, uye hamstrings, uku ichivandudza chiyero uye musimboti kugadzikana. Inokodzera vanhu vari pakati nepakati kusvika kumazinga ekusimba kwepamusoro avo vari kutsvaga kuwedzera simba ravo rezasi remuviri uye tsandanyama tsananguro. Vanhu vangasarudza kubatanidza chiitwa ichi muhurongwa hwavo hwekugona kuvandudza kuita kwemitambo, kukurudzira kumira kuri nani, uye kuwedzera simba remuviri rakaderera.
Table of Contents
Instructions
Step-by-step guide:
- Tora nhanho kumashure netsoka yako yekurudyi, uchidzikisa muviri wako munzvimbo yemapapu. Ibvi rako repamberi rinofanira kunge rakakotama pa90-degree angle uye ibvi rako rekumashure rinofanira kunge rakabata pasi.
- Sunda chitsitsinho chako chepamberi kuti udzokere kunzvimbo yekutanga, uchichengeta musana wako wakatwasuka uye bhero rakatsiga.
- Dzokorora kufamba negumbo rako rekuruboshwe richidzokera shure panguva ino.
- Ramba uchichinjanisa makumbo kune nhamba yaunoda yedzokororo kana nguva.
Exercise Tips:
- Dzora Mafambiro Ako: Dzivisa kumhanya-mhanya nekufamba kana kushandisa simba rekudzungaira uchidzokera kumusoro kubva mumapapu. Pane kudaro, tarisa pane zvinodzorwa, zvinyoronyoro. Deredza muviri wako zvishoma nezvishoma uye sundidzira kumashure kusvika panzvimbo yekutanga nesimba. Izvi zvichabatsira kubatanidza mamhasuru akakodzera uye kudzivirira kukuvara.
- Chengetedza Chifuva Chako Kumusoro: Chikanganiso chakajairika ndechekusendamira mberi kana kurega muviri wako wepamusoro uchinyungudika panguva yemapapu. Nguva dzose chengetedza chipfuva chako uye mapendekete kumashure. Izvi zvichabatsira kuchengetedza kuenzana uye kudzivirira kuomarara kumusana wako wezasi.
- Shandisa Huremu Hwakanaka: Kana uri mutsva
FAQ
Can beginners do the Barbell Rear Lunge?
Ehe, vanotanga vanogona kuita iyo Barbell Rear Lunge kurovedza muviri, asi zvakakosha kutanga nehuremu huremu kuti uve nechokwadi chechimiro chakakodzera uye kudzivirira kukuvara. Zvinobatsirawo kuve nemudzidzisi kana munhu ane ruzivo anoratidza chiitwa chekutanga kuti ave nechokwadi chekuti nzira chaiyo iri kushandiswa. Sezvakaita chero kurovedza muviri kutsva, vanotanga vanofanira kutanga zvishoma nezvishoma uye zvishoma nezvishoma kuwedzera uremu sezvo simba ravo uye kuvimba kwavo kuchivandudza.
What are common variations of the Barbell Rear Lunge?
- Kettlebell Rear Lunge: Iyi mutsauko inotsiva bhero nekettlebell, iyo inogona kubatwa mune rimwe kana maoko maviri, ichiwedzera imwe dambudziko kune yako chiyero uye kubatana.
- Bodyweight Rear Lunge: Iyi mutsauko haidi chero midziyo, ichiiita sarudzo yakanaka kune vanotanga kana kune avo vanoda kutarisa pafomu uye chiyero.
- Kufamba Rear Lunge: Iyi shanduko ine simba inosanganisira kudzokera kumashure kupinda mulunge, wobva wasundira kure nerutsoka rwekumashure kuti uuye nayo mberi munhanho inotevera.
- Rear Lunge ine Twist: Iyi mutsauko inowedzera torso twist kune lunge, iyo inobata musimboti uye inobatsira kuvandudza kuenzanisa uye kubatana.
What are good complementing exercises for the Barbell Rear Lunge?
- Deadlifts: Deadlifts inopindirana neBarbell Rear Lunges nekutarisa kune posterior cheni, kusanganisira hamstrings, glutes, uye yakaderera musana, izvo zvinobatsira kuvandudza kuenzanisa uye kubatana kunodiwa pakuita mapapu ane fomu rakakodzera.
- Nhanho-ups: Nhanho-ups ndeyekuwedzera kunobatsira kuBarbell Rear Lunges sezvavanonangisawo glutes, quadriceps, uye hamstrings, asi nekuwedzera kutarisa kune unilateral simba uye chiyero, izvo zvinogona kuvandudza lunge mashandiro uye symmetry mukukura kwemhasuru.
Related keywords for Barbell Rear Lunge:
- Barbell Rear Lunge Workout
- Quadriceps kusimbisa zviitwa
- Chidya toning nebarbell
- Barbell maekisesaizi emakumbo
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- Lower body workout nebarbell
- Barbell Rear Lunge yemhasuru dzechidya
- Quadriceps Workout ine barbell
- Barbell kudzidzira zvidya zvakasimba
- Rear Lunge exercise for gumbo tsandanyama