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Band Lunges

Umakhi woMsebenzi

Inhloko yeziNdawoKwadrips, Mapahu mamindruji.
IdivayisiNgoma
Imimiselo eqhaphoQuadriceps
Amashwa eqhaphoAdductor Magnus, Gluteus Maximus, Soleus
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Ukuxhumana kwe Band Lunges

Ma Band Lunges ndi masewera olimbitsa thupi otsika kwambiri omwe amalimbitsa mphamvu, kusinthasintha, komanso kusinthasintha poyang'ana ma glutes, hamstrings, quads, ndi core muscle. Zochita izi ndizoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kupita ku othamanga apamwamba, monga kukana kungasinthidwe malinga ndi mphamvu za munthu. Anthu angafune kuphatikiza ma Band Lunges muzochita zawo zolimbitsa thupi kuti apititse patsogolo mphamvu zawo zocheperako, kupititsa patsogolo masewera awo othamanga, ndikulimbikitsa kuwongolera bwino kwa thupi ndi kaimidwe.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Band Lunges

  • Tengani sitepe yayikulu kutsogolo ndi phazi lanu lakumanzere, kugwada mawondo onse awiri kuti mutsitse thupi lanu pamalo olowera, kusunga msana wanu molunjika ndikuwonetsetsa kuti bondo lanu lakumanzere lisapitirire zala zanu.
  • Muli m'malo opumira, kokerani gulu lotsutsa mpaka pachifuwa chanu, ndikusunga zigono zanu pafupi ndi thupi lanu.
  • Kanikizani chidendene chanu chakumanzere kuti mubwerere pomwe mukuyambira, ndikutsitsa gulu lotsutsa kumbuyo.
  • Bwerezerani ntchitoyi kwa chiwerengero chobwerezabwereza, kenaka sinthani ku phazi lina ndikubwereza ndondomekoyi.

Izinto zokwenza Band Lunges

  • Khalani ndi Makhalidwe Oyenera: Sungani msana wanu molunjika ndi chifuwa chanu kunja nthawi yonse yoyenda. Anthu ambiri amalakwitsa kutsamira kutsogolo kapena kuzungulira msana wawo, zomwe zingayambitse ululu wammbuyo ndi kuvulala.
  • Mayendedwe Oyendetsedwa: Pewani kuthamanga mothamanga. Chinsinsi cha mapapu a bandi ogwira mtima ndikuyenda pang'onopang'ono, koyendetsedwa. Izi zimathandiza kugwirizanitsa minofu yomwe ikugwiritsidwa ntchito bwino komanso kuchepetsa chiopsezo cha kuvulala.
  • Kuyika Phazi Moyenera: Pamene mukuyenda kutsogolo, onetsetsani kuti bondo lanu lakutsogolo silikupitirira zala zanu. Ichi ndi cholakwika chofala chomwe chingayambitse kupsinjika kwa mawondo ndi kuvulala. Bondo lanu lakumbuyo liyeneranso kukhudza pansi koma osapumira.
  • Kuvuta Kwambiri: Kuti

Band Lunges Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Band Lunges?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Band Lunges. Ndi njira yabwino yoyambira kumanga mphamvu ndi kukhazikika m'munsi mwa thupi. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuti muyambe ndi bandi yolimbana ndi kuwala ndikuyang'ana mawonekedwe oyenera kuti musavulale. Ngati simukudziwa momwe mungapangire masewera olimbitsa thupi, muyenera kupeza chitsogozo kuchokera kwa katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Band Lunges?

  • Lateral Band Lunges: Izi zimaphatikizapo kuponda kumbali, zomwe zimathandiza kugwira ntchito yakunja kwa ntchafu ndi ntchafu.
  • Mapapu Oyenda Omangidwa: Mukusintha uku, mumachita mapapu mukupita patsogolo, zomwe zimawonjezera mphamvu ndikuwongolera bwino.
  • Kuthamanga kwa Lunge: M'malo moyimirira pakati pa mphuno iliyonse, mumakhala m'malo othamanga ndikugwedeza mmwamba ndi pansi, ndikuwonjezera kutentha mu ntchafu zanu ndi glutes.
  • Ma Banded Jump Lunges : Kusiyana kwakukulu kumeneku kumaphatikizapo kulumpha kuti musinthe miyendo mukakhala pamtunda, zomwe zimawonjezera chinthu cha cardio ndikugwiritsa ntchito ulusi wothamanga kwambiri.

Izinto zokufunda ezishisa ezivumelekile Band Lunges?

  • Ma Band Deadlifts: Monga Band Lunges, Band Deadlifts amagwira ntchito m'munsi mwa thupi lanu, makamaka kulunjika ku hamstrings ndi glutes. Gulu lotsutsa limawonjezera chinthu champhamvu chomwe chingathandize kukulitsa mphamvu zanu ndi kukhazikika.
  • Band-Step Band Walks: Ntchitoyi imagwiritsanso ntchito gulu lotsutsa ndipo imayang'ana pa gluteus medius, minofu yomwe imagwiranso ntchito pa Band Lunges. Kulimbitsa minofu iyi kungapangitse mawonekedwe anu a lunge ndi mphamvu ya mwendo wonse.

Amaxabiso angamahlekwane kanye Band Lunges

  • Kulimbitsa thupi kwa Band Lunges
  • Quadriceps kulimbitsa ndi Band Lunges
  • Kuchita masewera olimbitsa thupi pogwiritsa ntchito Band Lunges
  • Kuchita masewera olimbitsa thupi a Resistance band
  • Band Lunges yolimbitsa thupi mwendo
  • Band Lunges kwa toning ntchafu
  • Kulimbitsa thupi kwa Quadriceps ndi Band Lunges
  • Zolimbitsa thupi m'munsi Band Lunges
  • Zochita za Fitness Band Lunge
  • Kulimbitsa ntchafu ndi Band Lunges.