WALKING LUNGE
Gudun tafiya ba motsa jiki bane wanda kuke tafiya gaba da sauri, amma a cikin huhu wanda zaku dakatar da tsakiyar nauyi akan ƙafar gabanku tare da kowane mataki kuma canza zuwa ƙafa ta gaba.
Jerin lunges na gaba yana buƙatar ba kawai ƙananan ƙarfin jiki ba, amma har ma'auni da ikon ragewa yayin tafiya. Tabbatar cewa kuna da isasshen sarari madaidaiciya kuma ku rage kwatangwalo bayan kun isa gaba dayan ƙafar gabanku tare da kowane mataki. Tsayawa tsayin tafiyar hagu da dama da kuma hanyar gwiwa yana da mahimmanci fiye da tafiya da nisa.
- Tsokoki na farko
- Quadriceps da gluteus maximus
- Tsokoki na ƙari
- Hamstrings, gluteus medius, adductors, calves, core
- Matakin wahala
- Matsakaici
- Nau'in motsi
- Madadin Lunges Na Gaba
Shin gwiwa na gaba zai iya wuce yatsu?
Kuna iya ci gaba idan diddige ku suna tare, gwiwoyinku suna cikin layi tare da yatsun kafa, kuma babu ciwo. Babu buƙatar tilasta tsayin tafiyar ku kuma sanya gwiwoyi a bayan ku.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Duba sararin motsi na linzamin kwamfuta da dumbbells
Yana duba bene don zamewa da cikas kuma yana tabbatar da amintaccen sarari don juyawa a ƙarshen. Don dumbbells, zaɓi nauyin da baya juyawa kusa da jikin ku.
- 2
Ɗauki mataki yayin kiyaye faɗin ƙashin ƙugu
Taka ƙafa ɗaya gaba sosai, amma tabbatar da cewa ƙafar hagu da dama ba su zo kan layi ɗaya ba. Sanya ƙafar gabanka da ƙarfi a ƙasa daga diddige zuwa gaban ƙafarka.
- 3
Rage ƙashin ƙashin ƙugu yayin kiyaye alkiblar gwiwa ta gaba
Bari gwiwa ta gaba ta bi hanyar yatsun kafa kuma ku runtse gwiwa zuwa kasa. Tsaya a zurfin inda gangar jikinka da ƙashin ƙugu ba sa karkata gefe ɗaya.
- 4
Tura da ƙafar gaba don haɗawa zuwa mataki na gaba
Matsa cikin ƙasa tare da dukan ƙafar gabanka don kawo jikinka gaba da haɗa ƙafar baya tare da mataki na gaba. Idan ma'aunin ku ya lalace, haɗa ƙafafunku tare a tsakiya kuma sake saitawa.
STEP & BASE
Tsawon tsayi da faɗin hagu da dama tare suna ƙayyade gwiwoyi da ma'auni
Idan tsayin tafiyar ya yi tsayi sosai, gwiwa da ƙafar gaba na iya lanƙwasa ba zato ba tsammani, kuma idan tsayin tsayin ya yi tsayi sosai, ana iya jan haɗin gwiwa na kafa na baya da yawa. Nemo tazara mai daɗi tsakanin gaba dayan ƙafar gabanka da diddigin ƙafar bayanka.
Sanya ƙafafu biyu akan layi ɗaya yana ƙara buƙatar ma'auni ba dole ba. Kula da faɗin hip ɗinku kamar kuna tafiya akan dogo biyu masu layi ɗaya.
Muhimmin bayani: Cue don gwadawa nan da nan: "Tafiya a kan dogo biyu, tsaya da ƙafar gaba."
CONTROL THE TRANSITION
Sarrafa ma'auni akan ƙafar gaban ku kafin ɗaukar mataki na gaba
Idan kun jefa kanku daidai a ƙasa, yana da sauƙi ga dumbbells don lilo kuma gwiwoyinku su durƙusa a ciki. Tsaya akan ƙafar gaba kuma ɗauki mataki na gaba da zaran ƙashin ƙugu ya tabbata.
Yayin da kuke riƙe dumbbells a ƙarshen sararin samaniya, kada ku juya da sauri, amma ku haɗa ƙafafunku tare, tsayawa, sannan ku canza hanya tare da ƙananan matakai.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Sanya ƙafafu akan layi ɗaya
- Abin da kake gani
- Tare da kowane mataki, Ina karkata hagu da dama kuma ƙafafuna suna haye juna.
- Dalili mai yiwuwa
- Na yi ƙoƙari na ɗauki dogon mataki gaba, don haka goyon bayan gefen hagu da dama ya zama kunkuntar.
- Yadda ake gyarawa
- Ka yi tunanin dogo biyu nisa na kwatangwalo kuma sanya kowace ƙafa a gefen dogo ɗaya.
Gwiwar gaba ta ruguje ciki
- Abin da kake gani
- Knee yana matsawa ciki zuwa babban yatsan yatsa lokacin raguwa ko sauyawa.
- Dalili mai yiwuwa
- Nauyi/gudu ko tsayin tafiya ya wuce ikon sarrafawa mai gefe ɗaya na yanzu.
- Yadda ake gyarawa
- Rage dumbbells, dakata tsakanin matakai, kuma kawo gwiwoyinku zuwa ƙafar ƙafarku na biyu.
Komawa kuma jefa kanku cikin mataki na gaba
- Abin da kake gani
- Jiki na sama da dumbbells suna jujjuya baya da gaba kuma ƙafafu suna ƙasa da ƙarfi.
- Dalili mai yiwuwa
- An mayar da hankali kan saurin motsi, an tsallake raguwa da matakan daidaitawa.
- Yadda ake gyarawa
- A dakata a taƙaice a saman kowane wakili kuma rage gudu zuwa saurin da zai ba ku damar kiyaye saukowa shiru.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Taimakon Rarraba Squat
Koyi hanyar gwiwa a kafaffen matsayi.
Reverse Lunge
Yi aiki da sarrafawa ɗaya tare da tsayawar ƙafar gaba.
Jikin tafiya huhu
Yana yin ci gaba da daidaitawa.
Dumbbell Walking Lunge
Ƙara dan kadan lokacin motsi dumbbell ba tare da girgiza ba.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Daidaita matakan jiki-zuwa-gefe da sauye-sauye, sannan yi amfani da dumbbells da rikodin ƙara dangane da adadin maimaitawa akan kowace ƙafa maimakon nisa.
ƙidaya
8-16 matakai kowane
Sarrafa cibiyar nauyi tare da kowane mataki
Saita
2-4 saiti
60-120 seconds farfadowa tsakanin saiti
Mitar
1-2 sau a mako
Daban-daban na huhu / motsa jiki na waje da sarrafa ƙara
- Idan tsayin tsayin tafiya ɗaya kamar saukowa shiru yana kiyaye, ƙara yawan maimaitawa tukuna.
- Idan kun fuskanci dumbbell wobble ko durkushewar gwiwa, rage nauyi da sauri.
- Baya yin aiki a cikin cunkoson mutane ko benaye masu santsi.
Tambayoyin da ake yawan yi
Mita nawa zan yi tafiya?
Ya fi daidai don yin rikodin adadin maimaitawa na kowace ƙafa maimakon tsayin sarari. Saita shi azaman matakai 8 hagu da dama kuma ƙara shi lokacin da aka kiyaye inganci.
Ta yaya ya bambanta da huhu a cikin wuri?
Tafiya lunges suna da sabon saukowa da canji na gaba kowane maimaitawa, yana sanya buƙatu mafi girma akan daidaituwa da raguwa. Da farko, zaku iya koyon daidaitawa tare da bambance-bambancen wuri.
