Barbell Front Rack Rear Lunge
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Overview:
Barbell Front Rack Rear Lunge ke boikoetliso bo matla bo shebileng li-quads, glutes, hamstrings le core, ha bo ntse bo ntlafatsa botsitso le khokahano. E loketse batho ba maemong a mahareng ho isa ho a tsoetseng pele, haholoholo ba ikemiselitseng ho matlafatsa matla a tlase a 'mele le botsitso. Ho kenyelletsa boikoetliso bona kemisong ea hau ho ka thusa ho ntlafatsa ts'ebetso ea liatleletiki ka kakaretso, ho khothaletsa boemo bo betere, le ho ntlafatsa ts'ebetso ea metsamao ea letsatsi le letsatsi.
Table of Contents
Instructions
Step-by-step guide:
- Tsamaisa maoto a hao ka thōko ho bophara ba letheka, boloka sefuba sa hao se le holimo, 'me mahlo a hao a shebe pele.
- Khutlela morao ka leoto la hao le letona, u khumama mangole ka bobeli ho theola 'mele oa hau sebakeng sa matšoafo. lengole la hao le ka pele le lokela ho ba ka holim'a leqaqailaneng, 'me lengole la hao le ka morao le lokela ho okamela fatše.
- Sututsa ka serethe sa hau se ka pele ho ema morao, u khutlisetsa leoto la hao le letona sebakeng sa ho qala.
- Pheta boikoetliso ka lehlakoreng le leng ka ho khutlela morao ka leoto la hao le letšehali.
Exercise Tips:
- **Stable Movement**: Ha u khutlela morao ka har'a mokoloko, etsa bonnete ba hore u boloka botsitso. lengole la hao le ka morao le lokela ho ama fatše ka bonolo, 'me lengole la hao le ka pele le be ka holim'a leqaqailaneng la hao, le etse sekhutlo sa 90-degree. Etsa bonnete ba hore u se ke ua lumella lengole la hao hore le fete menoaneng ea hau kaha sena se ka baka kotsi.
- ** Boloka Boemo bo Otlolohileng **: Phoso e tloaelehileng ke ho itšetleha pele nakong ea boikoetliso. Sena ha se fokotse feela tšebetso ea matšoafo empa hape se eketsa kotsi ea ho tsoa kotsi. Boloka sefuba sa hao holimo 'me mokokotlo oa hao o otlolohile nakong eohle ea boikoetliso.
- **Motsamao o Laoloang**: Se ke oa potlakisa motsamao
FAQ
Can beginners do the Barbell Front Rack Rear Lunge?
Ee, ba qalang ba ka etsa boikoetliso ba Barbell Front Rack Rear Lunge. Leha ho le joalo, ke habohlokoa ho qala ka boima bo bobebe ho netefatsa sebopeho se nepahetseng le ho thibela kotsi. Hape ho bohlokoa ho fumana tataiso ho tsoa ho mokoetlisi kapa setsebi sa boikoetliso ba 'mele ha u qala ka boikoetliso bo bocha. Boikoetliso bona bo hloka ho leka-lekana, khokahanyo le matla, kahoo ho bohlokoa ho hatela pele ka lebelo le loketseng boemo ba 'mele oa motho ka mong.
What are common variations of the Barbell Front Rack Rear Lunge?
- Kettlebell Front Rack Rear Lunge: Sebakeng sa barbell, mofuta ona o sebelisa kettlebell e tšoaretsoeng ka pel'a sefuba sa hau ka matsoho a mabeli, e lateloe ke ho khutlela morao.
- Sandbag Front Rack Rear Lunge: Phapang ena e kenyelletsa ho ts'oara mokotla oa lehlabathe ka pel'a sefuba sa hau ka matsoho a mabeli, ebe u khutlela morao ka morao.
- Medicine Ball Front Rack Rear Lunge: Phetolelong ena, bolo ea moriana e ts'oaroa sefubeng ka matsoho a mabeli, ebe o khutlela mokokotlong o ka morao.
- Resistance Band Front Rack Rear Lunge: Phapang ena e kenyelletsa ho ts'oara sehlopha sa khanyetso ka matsoho a mabeli ho fihla mahetleng, ho hata bohareng ba sehlopha ka leoto le le leng, ebe o khutlela mokokotlong.
What are good complementing exercises for the Barbell Front Rack Rear Lunge?
- Dumbbell Step-Ups: Boikoetliso bona bo tlatselletsa Barbell Front Rack Rear Lunges kaha ba boetse ba tsepamisitse maikutlo holim'a matla a tlase a 'mele o le mong, ho leka-lekana le ho hokahanngoa, ho ka ntlafatsang botsitso bo hlokahalang bakeng sa matšoafo.
- Li-squats tsa Bulgarian Split Squats: Boikoetliso bona bo thusa haholo ho Barbell Front Rack Rear Lunges hobane li boetse li lebisa mesifa ea 'mele e ka tlaase' me li hloka ho leka-lekana le botsitso, empa li beha khatiso e eketsehileng holim'a quadriceps le hip flexors, ho matlafatsa matla a maoto ka kakaretso le ho tsamaea.
Related keywords for Barbell Front Rack Rear Lunge:
- Barbell Front Rack Rear Lunge boikoetliso
- Boikoetliso ba serope le Barbell
- Barbell Lunge bakeng sa lirope
- Lunge e ka morao e sebelisa Barbell
- Boikoetliso ba Barbell Front Rack bakeng sa Lirope
- Boikoetliso ba "Barbell" bakeng sa lirope tse matla
- Mokhoa oa Barbell Rear Lunge
- Ho matlafatsa serope ka Barbell Lunge
- Ka pele Rack Rear Lunge boikoetliso
- Boikoetliso ba li-barbell bakeng sa mesifa ea lirope