Bodyweight Rear Lunge
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Overview:
Iyo Bodyweight Rear Lunge ndeye inogoneka yakaderera yemuviri kurovedza inosimbisa yako glutes, quads, uye hamstrings uchivandudza chiyero uye kubatana. Inokodzera vanhu veese mazinga ekusimba, kubva kune vanotanga kusvika kune vepamusoro vatambi, sezvo inogona kugadziridzwa kuti ienderane nekwaniso yemunhu. Ichi chiitwa chinofanirwa-kuita kune avo vari kutsvaga kuwedzera simba remuviri wakaderera, kusimudzira kuita kwemitambo, uye kuwedzera kugadzikana kwemuviri wese pasina kuda chero midziyo yekurovedza muviri.
Table of Contents
Instructions
Step-by-step guide:
- Tora nhanho shure nerutsoka rwako rworudyi, kuchengeta rutsoka rwako rworuboshwe panzvimbo.
- Dzikisa muviri wako kusvika chidya chako chekuruboshwe chafanana nepasi uye ibvi rako rekurudyi riri kutenderera pamusoro peuriri, kuve nechokwadi chekuti ibvi rako rekuruboshwe rakananga pamusoro pechidzitiro chekuruboshwe.
- Bvisa tsoka yako yekurudyi uye dzokera kunzvimbo yekutanga.
- Dzokorora maitiro negumbo rako rekuruboshwe richidzokera kumashure, uye ramba uchichinjanisa makumbo kwenguva yekurovedza kwako.
Exercise Tips:
- Core Engagement: Batanidza yako musimboti panguva yese yekuita. Izvi zvichabatsira kuchengetedza kuenzana uye kugadzikana, uye zvakare kudzivirira pasi rako rezasi kubva kune dambudziko. Iko kukanganisa kwakajairika kurega musimboti wako uchizorora, zvichikonzera bend kana arch kumashure kwako, izvo zvinogona kutungamira mukukuvara.
- Dzivisa Kusendamira Mberi: Imwe mhosho yakajairika ndeyekusendamira kumberi panguva yekufamba. Izvi zvinogona kuisa kunetseka kusingakoshi pamabvi ako uye kumashure. Chengetedza muviri wako wakatwasuka uye mapendekete ako kumashure kuti udzivise izvi.
- Usamhanya: Ita iyo
FAQ
Can beginners do the Bodyweight Rear Lunge?
Ehe, vanotanga vanogona kuita iyo Bodyweight Rear Lunge kurovedza muviri. Icho chiri nyore uye chinoshanda chiitwa chinonangana nequadriceps, hamstrings, glutes, uye mhuru. Nekudaro, zvakakosha kuti vanotanga vatange nekugadzikana kwekufamba uye zvishoma nezvishoma kuwedzera sezvo simba ravo uye kuchinjika kunowedzera. Chimiro chakakodzera chakakosha kudzivirira kukuvara, saka zvingave zvinobatsira kudzidza mafambiro uchitungamirwa nemurairidzi kana murairidzi.
What are common variations of the Bodyweight Rear Lunge?
- Rear Lunge ine Twist: Iyi mutsauko inowedzera torso twist kune yekumashure lunge, iyo inogona kubatsira kubata uye kusimbisa iyo yepakati tsandanyama.
- Kusvetuka Rear Lunges: Iyi mutsauko unowedzera plyometric chinhu kumutambo, kwaunosvetuka kushandura tsoka dzako pane kudzokera kumashure.
- Rear Lunge neKnee Lift: Mumusiyano uyu, iwe unowedzera kusimudza ibvi pamagumo erunji, izvo zvinogona kubatsira kuvandudza mwero uye kubatana.
- Rear Lunge ine Dumbbells: Iyi mutsauko inosanganisa dumbbells muchiitwa, izvo zvinogona kubatsira kuwedzera kusimba uye kushanda muviri wepamusoro pamwe nemuviri wepasi.
What are good complementing exercises for the Bodyweight Rear Lunge?
- Glute mabhiriji anogonawo kuzadzisa Bodyweight Rear Lunges sezvavanonangisa mhasuru dze glute, kuvandudza hudyu kufamba uye simba, izvo zvakakosha pakuita mapapu nemazvo uye nemazvo.
- Nhanho-ups ndechimwe chiitwa chine hukama chinogona kuwedzera mabhenefiti eBodyweight Rear Lunges, sezvavanotarisisa kune unilateral gumbo simba, kuenzanisa, uye kurongeka, izvo zvese zvakakosha pakuita mapapu zvinobudirira.
Related keywords for Bodyweight Rear Lunge:
- Bodyweight gumbo kurovedza muviri
- Rear Lunge Workout
- Quadriceps kusimbisa zviitwa
- Chidya toning workouts
- Kurovedza muviri kwezvidya
- No-equipment lunge exercise
- Kurovedzera kumba kwe quadriceps
- Bodyweight Rear Lunge tutori
- Bodyweight kurovedza mhasuru dzemakumbo
- Rear Lunge bodyweight fitness routine