Image of Rear Lunge

Rear Lunge

Equipment:
Body Part:
Primary Muscles:
Secondary Muscles:

:

AppStore IconGoogle Play Icon

Get the library in your pocket!

Overview:

Iyo Rear Lunge inobatsira zvakanyanya yakaderera muviri kurovedza muviri inonangana uye inosimbisa iyo quadriceps, glutes, uye hamstrings, uku ichivandudza chiyero uye musimboti kugadzikana. Yakakodzera vanhu pamhando dzese dzekusimba, kubva kune vanotanga kusvika kune vamhanyi vepamusoro, sezvo ichigona kugadziridzwa kuti ienderane nekugona kwemunhu. Vanhu vangada kubatanidza Rear Lunges mune yavo yekurovedza muviri regimen sezvo ichitevedzera mafambiro emazuva ese, anobatsira mukusimba, uye inogona kubatsira mukudzivirira kukuvara nekuvandudza kuchinjika uye hutano hwakabatana.

Table of Contents

  1. Instructions
    1. Step-by-step guide
    2. Exercise Tips
  2. FAQ
    1. Can beginners to the Rear Lunge?
    2. Common variations of the Rear Lunge?
    3. Good complementing exercises for the Rear Lunge?
  3. Related keywords

Instructions

Step-by-step guide:

  1. Tora nhanho kumashure nerutsoka rwako rwerudyi, kuchengetedza zvigunwe zvako zvakatarisa mberi uye chitsitsinho chako chekurudyi kubva pasi.
  2. Dzikisa muviri wako nekukotamisa mabvi ese kusvika pakona ye90-degree, kuve nechokwadi chekuti ibvi rako repamberi rakananga pamusoro pechidzitiro chako uye ibvi rako rekumashure riri kutenderera kubva pasi.
  3. Bvisa rutsoka rwako rworudyi kuti udzokere kunzvimbo yekutanga, uchichengeta uremu hwako muchitsitsinho chako chekuruboshwe.
  4. Dzokorora matanho akafanana netsoka yekuruboshwe ichidzokera shure, uye ramba uchichinjanisa makumbo kune nhamba yaunoda yedzokororo.

Exercise Tips:

  • Dzivisa Kusendamira Mberi: Chikanganiso chakajairika chekudzivirira ndechekuzembera torso yako mberi. Izvi zvinogona kuisa kusagadzikana kusingakoshi kumusana wako uye kutora kutarisa kure nemuviri wako wepasi. Nguva dzose chengeta chipfuva chako kumusoro, mapendekete kumashure, uye tarisa zvakananga mberi.
  • Usamhanyira: Imwe mhosho yakajairika ndeyekumhanyisa kuburikidza nekufamba. Izvi zvinogona kutungamirira mukurasikirwa kwekuenzanisa uye fomu isina kunaka. Pane kudaro, tora nguva yako kuita lunge imwe neimwe nekutonga. Izvi zvichabatsirawo kubatanidza yako yepakati uye yepasi tsandanyama dzemuviri zvinobudirira.
  • Knee Alignment: Ita

FAQ

Can beginners do the Rear Lunge?

Ehe, vanotanga vanogona kuita Rear Lunge kurovedza muviri. Icho chiri nyore uye chinoshanda chemuviri kurovedza muviri kunonangana nequads, hamstrings, glutes, uye musimboti. Zvisinei, zvakakosha kuve nechokwadi chechimiro chakakodzera kuti urege kukuvara. Vanotangisa vanofanira kutanga nemuviri wehuremu mapapu vasati vawedzera chero humwe huremu. Kana paine kuomerwa kana kusagadzikana, zvingave zvinobatsira kuonana nenyanzvi yekusimbisa muviri kuti uve nechokwadi chehunyanzvi.

What are common variations of the Rear Lunge?

  • Rear Lunge ine Overhead Press: Mumusiyano uyu, unodzvanya maviri e dumbbells pamusoro paunenge uchidzokera kumashure, uchibata mapendekete ako nemaoko.
  • Sliding Rear Lunge: Iyi mutsauko inoshandisa inotsvedza disc kana tauro pasi petsoka imwe, ichiwedzera dambudziko kune yako chiyero uye kugadzikana.
  • Rear Lunge neKnee Lift: Pano, iwe unowedzera kusimudza ibvi pamagumo emupupa, iyo inosanganisira mamwe epakati basa uye inowedzera dambudziko rekuenzanisa.
  • Rear Lunge ine Twist: Mumusiyano uyu, iwe unowedzera torso twist pamusoro pegumbo rako rekumberi pazasi pe lunge, iyo inobata ako oblique uye zvinonetsa chiyero chako.

What are good complementing exercises for the Rear Lunge?

  • Nhanho-ups zvakare inozadzisa Rear Lunges zvakanaka nekuti inotarisa pane imwechete mhasuru dzegumbo, asi wedzera chinhu chekuenzanisa uye kugadzikana, izvo zvinogona kubatsira kuvandudza kubatana kwemuviri uye simba.
  • Glute mabhiriji ndechimwe chiitwa chinobatsira chekubatana neRear Lunges, sezvo ivo vachinanga glutes uye hamstrings, zvichibatsira kusimbisa uye toni nzvimbo idzi, izvo zvakakosha pakuita mapapu zvinobudirira.

Related keywords for Rear Lunge:

  • Barbell Rear Lunge exercise
  • Quadriceps kusimbisa maekisesaizi
  • Zvidya toning zviitwa
  • Barbell maekisesaizi emakumbo
  • Rear Lunge Workout routine
  • Kusimbisa Quadriceps neBarbell
  • Barbell Rear Lunge nzira
  • Maitiro ekuita Rear Lunge neBarbell
  • Exercises for Chidya tsandanyama
  • Kudzidzisa Quadriceps neKumashure Lunge.
Share the Rear Lunge!