Kumbuyo Lunge
Umakhi woMsebenzi
Asa zokubonisa:
Thola ithwalelo lendlela entsha esebenzayo!
Ukuxhumana kwe Kumbuyo Lunge
Kumbuyo Lunge ndi masewera olimbitsa thupi opindulitsa kwambiri omwe amalimbana ndi kulimbikitsa ma quadriceps, glutes, ndi hamstrings, komanso kumapangitsa kuti thupi likhale lokhazikika komanso lokhazikika. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa amatha kusinthidwa kuti agwirizane ndi luso la munthu. Anthu angafune kuphatikizira ma Rear Lunges muzolimbitsa thupi zawo chifukwa amatsanzira mayendedwe atsiku ndi tsiku, zimathandizira pakulimbitsa thupi, ndipo zimatha kuthandizira kupewa kuvulala mwakusintha kusinthasintha komanso thanzi labwino.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Kumbuyo Lunge
- Yendani kumbuyo ndi phazi lanu lakumanja, kusunga zala zanu zikuyang'ana kutsogolo ndi chidendene chanu chakumanja pansi.
- Tsitsani thupi lanu popinda mawondo onse mpaka pafupifupi madigiri 90, kuonetsetsa kuti bondo lanu lakutsogolo lili pamwamba pa bondo lanu ndipo bondo lanu lakumbuyo likungoyenda pansi.
- Dulani phazi lanu lakumanja kuti mubwerere pamalo oyamba, kusunga kulemera kwanu ku chidendene chakumanzere.
- Bwerezani masitepe omwewo ndi phazi lakumanzere kubwerera mmbuyo, ndipo pitirizani kusinthana miyendo kuti mubwereze nambala yomwe mukufuna.
Izinto zokwenza Kumbuyo Lunge
- Pewani Kutsamira Patsogolo: Cholakwika chomwe muyenera kupewa ndikutsamira torso yanu kutsogolo. Izi zitha kuyika zovuta zosafunikira pamsana wanu ndikuchotsa malingaliro anu kutali ndi thupi lanu lakumunsi. Nthawi zonse sungani chifuwa chanu, mapewa kumbuyo, ndi kuyang'ana kutsogolo.
- Osathamanga: Kulakwitsa kwina kofala ndikuthamangira mumayendedwe. Izi zingayambitse kutayika bwino komanso mawonekedwe osayenera. M'malo mwake, tengani nthawi yanu kuti muzichita masewera olimbitsa thupi. Izi zithandizanso kugwirizanitsa minofu yanu yapakatikati ndi yapansi bwino.
- Kuyanjanitsa bondo: Pangani
Kumbuyo Lunge Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Kumbuyo Lunge?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Rear Lunge. Ndi masewera olimbitsa thupi osavuta komanso othandiza omwe amalimbana ndi quads, hamstrings, glutes, ndi core. Komabe, ndikofunikira kuonetsetsa mawonekedwe oyenera kuti musavulale. Oyamba kumene ayenera kuyamba ndi mapapu olemera thupi asanawonjezere zolemera zina. Ngati pali vuto lililonse kapena kusapeza bwino, kungakhale kopindulitsa kukaonana ndi katswiri wolimbitsa thupi kuti muwonetsetse njira yoyenera.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Kumbuyo Lunge?
- Kumbuyo Lunge ndi Kusindikiza Pamwamba: Pakusiyana uku, mumakankhira ma dumbbells pamwamba pomwe mukubwerera m'mphuno, ndikugwira mapewa ndi manja anu.
- Sliding Rear Lunge: Kusinthaku kumagwiritsa ntchito diski yotsetsereka kapena chopukutira pansi pa phazi limodzi, kukulitsa zovuta kuti mukhale okhazikika komanso okhazikika.
- Kumbuyo Kwa Lunge Ndi Knee Lift: Apa, mumawonjezera kukweza bondo kumapeto kwa phazi, komwe kumaphatikizapo ntchito yayikulu ndikuwonjezera zovuta.
- Kumbuyo Lunge ndi Kupotoza: Mwakusinthasintha uku, mumawonjezera kupotoza kwa torso pamwamba pa mwendo wanu wakutsogolo pansi pa phazi, zomwe zimakupangitsani kuti musamavutike.
Izinto zokufunda ezishisa ezivumelekile Kumbuyo Lunge?
- Masitepe amaphatikizanso Mapapo Ambuyo bwino chifukwa amayang'ana minofu ya mwendo womwewo, koma onjezerani chinthu chokhazikika komanso chokhazikika, chomwe chingathandize kukonza kulumikizana kwa thupi lonse ndi mphamvu.
- Milatho ya Glute ndi ntchito ina yothandiza yolumikizana ndi Mapapo Akumbuyo, chifukwa imayang'ana makamaka ma glutes ndi hamstrings, kuthandiza kulimbikitsa ndi kumveketsa maderawa, omwe ndi ofunikira kuti azichita bwino.
Amaxabiso angamahlekwane kanye Kumbuyo Lunge
- Zochita za Barbell Rear Lunge
- Zolimbitsa thupi za Quadriceps
- Zochita za toning ntchafu
- Zochita za Barbell za miyendo
- Chizoloŵezi cholimbitsa thupi cha Rear Lunge
- Kulimbitsa Quadriceps ndi Barbell
- Njira ya Barbell Rear Lunge
- Momwe mungachitire Kumbuyo Lunge ndi Barbell
- Zolimbitsa thupi za minofu ya ntchafu
- Kuphunzitsa Quadriceps ndi Kumbuyo Lunge.