Barbell Rear Lunge
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Overview:
The Barbell Rear Lunge ke boikoetliso bo matla ba 'mele bo tlase bo shebileng haholo li-quadriceps, glutes, hamstrings, ha e ntse e ntlafatsa botsitso le botsitso ba mantlha. E loketse batho ba maemong a mahareng ho isa ho a tsoetseng pele a ho ikoetlisa ba batlang ho ntlafatsa matla a bona a tlase a 'mele le tlhaloso ea mesifa. Batho ba ka khetha ho kenyelletsa boikoetliso bona kemisong ea bona bakeng sa bokhoni ba bona ba ho ntlafatsa ts'ebetso ea liatleletiki, ho khothaletsa boemo bo botle, le ho eketsa matla a tlase a 'mele ka kakaretso.
Table of Contents
Instructions
Step-by-step guide:
- Khutlela morao ka leoto la hao le letona, u theole 'mele oa hau sebakeng sa matšoafo. lengole la hau le ka pele le lokela ho kobeha ka lehlakoreng la 90-degree, 'me lengole la hau le ka morao le batla le ama fatše.
- Sututsa ka serethe sa hau se ka pele ho khutlela sebakeng sa ho qala, u boloke mokokotlo oa hau o otlolohile le barbell e tsitsitse.
- Pheta motsamao ka leoto la hao le letšehali le khutlela morao lekhetlong lena.
- Tsoela pele ho fapanyetsana maoto bakeng sa palo e batloang ea ho pheta-pheta kapa nako.
Exercise Tips:
- Laola Metsamao ea Hao: Qoba ho potlaka ka har'a motsamao kapa ho sebelisa matla a ho tsubella ho tloha mokokotlong. Ho e-na le hoo, tsepamisa maikutlo linthong tse laoloang, tse boreleli. Theola 'mele oa hau butle-butle ebe u sutumelletsa morao ho ea sebakeng sa ho qala ka matla. Sena se tla thusa ho kopanya mesifa e nepahetseng le ho thibela likotsi.
- Boloka Sefuba sa Hao Holimo: Phoso e tloaelehileng ke ho itšetleha pele kapa ho tlohella 'mele oa hau o ka holimo o sisinyehe nakong ea lets'oao. Kamehla boloka sefuba sa hao holimo le mahetla morao. Sena se tla thusa ho boloka ho leka-lekana le ho thibela khatello e ka tlaase mokokotlong oa hau.
- Sebelisa Boima bo Nepahetseng: Haeba u le mocha
FAQ
Can beginners do the Barbell Rear Lunge?
E, ba qalang ba ka etsa boikoetliso ba Barbell Rear Lunge, empa ho bohlokoa ho qala ka boima bo bobebe ho netefatsa sebopeho se nepahetseng le ho thibela kotsi. Hape ho molemo ho ba le mokoetlisi kapa motho ea nang le boiphihlelo a bonts'a boikoetliso pele ho netefatsa hore ho sebelisoa mokhoa o nepahetseng. Joalo ka boikoetliso bofe kapa bofe bo bocha, ba qalang ba lokela ho qala butle mme butle-butle ba eketse boima ba 'mele ha matla a bona le boitšepo ba bona bo ntlafala.
What are common variations of the Barbell Rear Lunge?
- Kettlebell Rear Lunge: Phapang ena e nkela barbell sebaka ka kettlebell, e ka ts'oaroang ka letsoho le le leng kapa ka bobeli, ho eketsa phephetso e eketsehileng ho leka-lekana le ho hokahanya ha hao.
- Bodyweight Rear Lunge: Phapang ena ha e hloke lisebelisoa leha e le life, e etsa hore e be khetho e ntle bakeng sa ba qalang kapa bakeng sa ba batlang ho tsepamisa maikutlo ho sebopeho le ho leka-lekanya.
- Walking Rear Lunge: Phapang ena e matla e kenyelletsa ho khutlela morao ka har'a mokoloko, ebe o sutumelletsa ka leoto le ka morao ho le isa pele mohatong o latelang.
- Khubu e ka Morao e nang le Twist: Phapang ena e eketsa ho sotheha ha torso ho lets'oao, e kopanyang mantlha le ho thusa ho ntlafatsa ho leka-lekana le ho hokahanya.
What are good complementing exercises for the Barbell Rear Lunge?
- Deadlifts: Deadlifts e tlatsana le Barbell Rear Lunges ka ho lebisa tlhokomelo ho ketane e ka morao, ho kenyelletsa hamstrings, glutes, le mokokotlo o ka tlaase, o thusang ho ntlafatsa ho leka-lekana le ho hokahanya ho hlokahalang bakeng sa ho etsa matšoafo ka mokhoa o nepahetseng.
- Mehato-ups: Mehato-up ke tlatsetso e molemo ho Barbell Rear Lunges kaha e boetse e lebisa tlhokomelo ho glutes, quadriceps, le hamstrings, empa ka ho tsepamisa maikutlo ho matla le ho leka-lekana ha bonngoe, e leng se ka ntlafatsang ts'ebetso ea matšoafo le ho lumellana ha mesifa.
Related keywords for Barbell Rear Lunge:
- Boikoetliso ba Barbell Rear Lunge
- Boikoetliso ba ho matlafatsa li-quadriceps
- Toning ea serope ka barbell
- Boikoetliso ba li-barbell bakeng sa maoto
- Boikoetliso ba Lunge bo ka morao bo nang le barbell
- Boikoetliso ba 'mele bo tlase ka li-barbell
- Barbell Rear Lunge bakeng sa mesifa ea serope
- Boikoetliso ba quadriceps ka barbell
- Boikoetliso ba Barbell bakeng sa lirope tse matla
- Boikoetliso ba Lunge ka morao bakeng sa mesifa ea maoto