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Bodyweight Kumbuyo Lunge

Umakhi woMsebenzi

Inhloko yeziNdawoKwadrips, Mapahu mamindruji.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoGluteus Maximus, Quadriceps
Amashwa eqhaphoAdductor Magnus, Soleus
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Ukuxhumana kwe Bodyweight Kumbuyo Lunge

Bodyweight Rear Lunge ndi masewera olimbitsa thupi ochepa omwe amalimbitsa ma glutes, quads, ndi hamstrings pomwe mukuwongolera bwino komanso kulumikizana. Ndiwoyenera kwa anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa amatha kusinthidwa kuti agwirizane ndi luso la munthu. Zochita zolimbitsa thupizi ndizofunikira kwa iwo omwe akufuna kulimbitsa mphamvu zochepetsera thupi, kulimbikitsa masewera olimbitsa thupi, komanso kulimbitsa thupi lonse popanda kufunikira zida zilizonse zochitira masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Bodyweight Kumbuyo Lunge

  • Yendani kumbuyo ndi phazi lanu lakumanja, ndikusunga phazi lanu lakumanzere.
  • Tsitsani thupi lanu mpaka ntchafu yanu yakumanzere ikufanana pansi ndipo bondo lanu lakumanja likuyendayenda pansi, kuonetsetsa kuti bondo lanu lakumanzere lili pamwamba pa bondo lanu lakumanzere.
  • Chotsani phazi lanu lakumanja ndikubwerera pamalo oyamba.
  • Bwerezani ndondomekoyi ndi mwendo wanu wakumanzere ukubwerera mmbuyo, ndipo pitirizani kusinthana miyendo nthawi yonse yolimbitsa thupi.

Izinto zokwenza Bodyweight Kumbuyo Lunge

  • Kugwirizana Kwambiri: Phatikizani maziko anu muzochita zonse. Izi zidzakuthandizani kuti mukhalebe okhazikika komanso okhazikika, komanso kuteteza msana wanu ku zovuta. Ndi kulakwitsa kofala kulola pakati panu kupumula, ndikupangitsa kupindika kapena kupindika kumbuyo kwanu, zomwe zingayambitse kuvulala.
  • Pewani Kutsamira M'tsogolo: Cholakwika chimodzi chofala ndicho kutsamira kutsogolo panthawi ya mphuno. Izi zitha kuyika zovuta zosafunikira pamaondo anu ndi kumbuyo. Sungani thupi lanu molunjika ndi mapewa anu kumbuyo kuti mupewe izi.
  • Osathamanga: Chitani

Bodyweight Kumbuyo Lunge Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Bodyweight Kumbuyo Lunge?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Bodyweight Rear Lunge. Ndi masewera olimbitsa thupi osavuta komanso ogwira mtima omwe amalimbana ndi quadriceps, hamstrings, glutes, ndi ng'ombe. Komabe, ndikofunikira kuti oyamba kumene ayambe ndi kuyenda momasuka ndikuwonjezera pang'onopang'ono pamene mphamvu zawo ndi kusinthasintha zikuyenda bwino. Mawonekedwe oyenera ndi ofunikira kuti apewe kuvulala, kotero zingakhale zopindulitsa kuphunzira kayendetsedwe ka kayendetsedwe kake motsogoleredwa ndi mphunzitsi kapena mphunzitsi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Bodyweight Kumbuyo Lunge?

  • Kumbuyo Lunge Ndi Kupotoza: Kusinthaku kumawonjezera kupindika kwa torso kumbuyo, komwe kungathandize kugwirizanitsa ndi kulimbikitsa minofu yapakati.
  • Kulumphira Kumbuyo Kumapapo : Kusiyanaku kumawonjezera chinthu cha plyometric pazochita zolimbitsa thupi, pomwe mumadumpha kuti musinthe mapazi anu m'malo mobwerera m'mphuno.
  • Kumbuyo kwa Lunge ndi Knee Lift: Mukusintha uku, mumawonjezera kukweza bondo kumapeto kwa mphuno, zomwe zingathandize kuwongolera bwino komanso kulumikizana.
  • Kumbuyo Lunge Ndi Ma Dumbbells: Kusiyanaku kumaphatikizapo ma dumbbells muzochita zolimbitsa thupi, zomwe zingathandize kukulitsa mphamvu ndikugwira ntchito kumtunda kwa thupi limodzi ndi kumunsi kwa thupi.

Izinto zokufunda ezishisa ezivumelekile Bodyweight Kumbuyo Lunge?

  • Milatho ya Glute imathanso kugwirizana ndi Bodyweight Rear Lunges popeza imayang'ana makamaka minofu ya glute, kupititsa patsogolo kuyenda kwa chiuno ndi mphamvu, zomwe ndizofunikira kuti mapapu agwire bwino komanso moyenera.
  • Masitepe ndi masewera ena okhudzana nawo omwe amatha kupititsa patsogolo mapindu a Bodyweight Rear Lunges, chifukwa amayang'ana kwambiri mphamvu ya mwendo umodzi, kukhazikika, komanso kulumikizana, zonse zomwe ndizofunikira kuti mapapu agwire bwino.

Amaxabiso angamahlekwane kanye Bodyweight Kumbuyo Lunge

  • Zolimbitsa thupi zolimbitsa thupi
  • Kulimbitsa thupi kwa Rear Lunge
  • Zochita zolimbitsa thupi za Quadriceps
  • Zolimbitsa thupi za toning
  • Zochita zolimbitsa thupi za ntchafu
  • Kuchita masewera olimbitsa thupi opanda zida
  • Zolimbitsa thupi kunyumba za quadriceps
  • Maphunziro a Bodyweight Rear Lunge
  • Zolimbitsa thupi zolimbitsa thupi zolimbitsa thupi
  • Rear Lunge bodyweight routine routine