Thumbnail for the video of exercise: Forward Pulse Lunge Ndi Manja Pamwamba

Forward Pulse Lunge Ndi Manja Pamwamba

Umakhi woMsebenzi

Inhloko yeziNdawoKwadrips, Mapahu mamindruji.

IdivayisiMivaha tebitey boul miarivy.

Imimiselo eqhaphoGluteus Maximus, Quadriceps

Amashwa eqhaphoAdductor Magnus, Soleus

Asa zokubonisa:

Bodyweight Pulse Squat demonstration

Bodyweight Pulse Squat

Single Leg Low Box Squat demonstration

Single Leg Low Box Squat

Single Leg Squat yokhala ndi Thandizo demonstration

Single Leg Squat yokhala ndi Thandizo

Bodyweight Pamwamba pa Stepbox demonstration

Bodyweight Pamwamba pa Stepbox

Bodyweight Overhead Squat demonstration

Bodyweight Overhead Squat

Gawani Squat ndi Roll demonstration

Gawani Squat ndi Roll

Squat yopapatiza kuchokera ku Deficit demonstration

Squat yopapatiza kuchokera ku Deficit

Masewera a Skater demonstration

Masewera a Skater

Shrimp Squat demonstration

Shrimp Squat

Kuyimitsidwa kwa Split Squat demonstration

Kuyimitsidwa kwa Split Squat

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Forward Pulse Lunge Ndi Manja Pamwamba

The Forward Pulse Lunge yokhala ndi Hands Overhead ndi masewera olimbitsa thupi omwe amalimbitsa ndikulimbitsa thupi lakumunsi, pachimake, ndi mapewa, ndikuwongolera bwino komanso kulumikizana. Ndizoyenera anthu pamlingo uliwonse wolimbitsa thupi omwe akufuna kupititsa patsogolo mphamvu zawo zogwirira ntchito komanso ukadaulo. Anthu angasankhe kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti athe kulimbitsa thupi lawo lonse, kuwongolera kaimidwe, ndikuwonjezera kuchuluka kwa kagayidwe kawo ka metabolic kuti awotche ma calorie.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Forward Pulse Lunge Ndi Manja Pamwamba

Yendani kutsogolo ndi phazi lanu lakumanja kulowa m'malo opindika, kuwonetsetsa kuti bondo lanu lakumanja lili pamwamba pa bondo lanu ndipo bondo lanu lakumanzere likuyendayenda pansi.
Mukakhala m'mapapo, gwedezani m'mwamba ndi pansi pokweza thupi lanu pang'ono, ndikusunga mapapu anu.
Sungani manja anu pamwamba pa mayendedwe onse akugwedeza, kuonetsetsa kuti pakati panu ndi otanganidwa ndipo msana wanu uli wowongoka.
Mukamaliza kugunda komwe mukufuna, tsitsani phazi lanu lakumanja kuti mubwerere pomwe munayambira, kenako bwerezani masewerowo ndi phazi lanu lakumanzere kupita patsogolo.

Izinto zokwenza Forward Pulse Lunge Ndi Manja Pamwamba

Pewani Kutsamira M'tsogolo: Kulakwitsa kofala ndiko kutsamira patali kwambiri pochita phazi. Izi zitha kuyika zovuta zosafunikira pamsana wanu ndi bondo. Kuti mupewe izi, onetsetsani kuti torso yanu imakhala yowongoka panthawi yonseyi ndipo kulemera kwanu kumagawidwa mofanana pakati pa miyendo yonse.
Kuyenda Koyendetsedwa: Onetsetsani kuti mayendedwe anu akuwongolera, makamaka mukatsika m'mphuno. Kulakwitsa kofala ndikugwera m'mphuno mofulumira kwambiri, zomwe zingayambitse kuvulala. Tsitsani thupi lanu pang'onopang'ono ndikukankhira mmwamba kumalo oyambira ndikuwongolera.
Sungani Manja Pamwamba: Kuyika manja anu pamwamba pa kayendetsedwe kake kungakhale kovuta, koma ndizovuta

Forward Pulse Lunge Ndi Manja Pamwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Forward Pulse Lunge Ndi Manja Pamwamba?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Forward Pulse Lunge ndi Hands Overhead, koma ayenera kuyamba ndi kulemera kopepuka kapena osalemera konse kuti atsimikizire kuti akuchita masewerawo moyenera komanso mosatekeseka. Ndikofunika kudziwa bwino mawonekedwe musanawonjezere kulemera. Ngati ali ndi zikhalidwe zomwe zinalipo kale, makamaka zokhudzana ndi mawondo awo kapena msana, ayenera kukaonana ndi katswiri wolimbitsa thupi kapena wothandizira zaumoyo asanayese kuchita izi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Forward Pulse Lunge Ndi Manja Pamwamba?

Forward Pulse Lunge yokhala ndi Mpira Wamankhwala: Mukusintha uku, mumagwira mpira wamankhwala pamwamba pomwe mukuchita mapapu, ndikuwonjezera kulemera kwanu ndikukutsutsani.
Forward Pulse Lunge with Twist: Kusintha uku kumawonjezera kupindika kwa torso mukakhala m'mapapo, komwe kumapangitsa minofu yanu yam'kati mwamphamvu kwambiri.
Forward Pulse Lunge ndi Knee Lift: Pambuyo pa phazi lililonse, kwezani bondo lakumbuyo kupita pachifuwa chanu musanabwererenso munjira ina, ndikuwonjezera zovuta komanso ntchito yowonjezereka ya ma flexer anu a chiuno.
Forward Pulse Lunge ndi Kukweza Mbali: Kusinthaku kumaphatikizapo kukweza manja anu m'mbali, molingana ndi pansi, m'malo mwa pamwamba, zomwe zimayang'ana mapewa anu mwanjira ina.

Izinto zokufunda ezishisa ezivumelekile Forward Pulse Lunge Ndi Manja Pamwamba?

Press Press pamutu: Ntchitoyi imakwaniritsa mapapu polunjika makamaka pamapewa ndi minofu ya mkono, yomwe imagwiritsidwanso ntchito pogwira manja anu m'mwamba panthawi yochita masewera olimbitsa thupi, potero kumapangitsa kuti thupi lanu likhale ndi mphamvu.
Mapulani: Mapulani amatha kupititsa patsogolo ubwino wa Forward Pulse Lunges ndi Hands Overhead pamene amalimbitsa minofu yapakati, kuwongolera kaimidwe kanu ndi kukhazikika pamapapu anu, komanso akhoza kuwonjezera mphamvu zanu zonse za thupi ndi kupirira.

Amaxabiso angamahlekwane kanye Forward Pulse Lunge Ndi Manja Pamwamba

Bodyweight Quadriceps Exercise
Zolimbitsa Thupi za Toning
Maphunziro a Forward Pulse Lunge
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Ntchito Zomanga Minofu Yantchafu
Palibe Zida Zofunikira Zolimbitsa Thupi za Quadriceps
Patsogolo Lunge Ndi Kufikira Pamwamba
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