Kuyenda Lunge
Umakhi woMsebenzi
Inhloko yeziNdawoKwadrips, Mapahu mamindruji.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoGluteus Maximus, Quadriceps
Amashwa eqhaphoAdductor Magnus, Soleus
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Thola ithwalelo lendlela entsha esebenzayo!
Ukuxhumana kwe Kuyenda Lunge
The Walking Lunge ndi masewera olimbitsa thupi ochepa omwe amalimbitsa komanso kulimbitsa minofu monga ma glutes, quads, ndi hamstrings, komanso kuwongolera bwino, kulumikizana, komanso kukhazikika kwapakati. Ndioyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga, chifukwa chazovuta zake zosinthika kutengera kutalika kwa masitepe ndi zolemera zowonjezeredwa. Anthu angafune kuchita masewera olimbitsa thupi kuti athe kulimbitsa thupi, kuthandizira kuchepetsa thupi, komanso kupititsa patsogolo masewera olimbitsa thupi.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuyenda Lunge
- Tengani sitepe kutsogolo ndi phazi lanu lakumanja, kusunga msana wanu wamtali, ndikutsitsa thupi lanu mpaka bondo lanu lakumanja liri pamtunda wa 90-degree ndipo bondo lanu lakumanzere likuyendayenda pamwamba pa nthaka.
- Kankhirani ndi phazi lanu lakumanja, ndikulibweretsanso kuti likumane ndi phazi lanu lakumanzere pamene mukuyima mowongokanso.
- Bwerezani kuyenda, nthawi ino mukupita patsogolo ndi phazi lanu lakumanzere.
- Pitirizani kusinthana miyendo kuti muwerenge kuchuluka komwe mukufuna kubwereza kapena mtunda wokhazikika.
Izinto zokwenza Kuyenda Lunge
- Sungani Bondo Lanu Lili Logwirizana: Mukapita kutsogolo mumphuno, onetsetsani kuti bondo lanu lakutsogolo lili pamwamba pa bondo lanu, osati kukankhira kutali kwambiri. Bondo lanu lina lisagwire pansi. Kusunga mawondo anu moyenera sikungowonjezera mphamvu ya masewera olimbitsa thupi komanso kumalepheretsa kuvulala kwa mawondo.
- Tengani Njira Zazikulu: Kutenga njira zazifupi kungayambitse mavuto ambiri pamaondo anu. Onetsetsani kuti masitepe anu ndi otakata mokwanira kulola mawonekedwe oyenera koma osati otakata kwambiri kotero kuti ndi ovuta kapena kuyambitsa kupsyinjika.
- Gwirani Ntchito Yanu: Minofu yanu yayikulu iyenera kuchitidwa panthawi yonse yolimbitsa thupi
Kuyenda Lunge Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Kuyenda Lunge?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Walking Lunge. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kapena kusalemera konse kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti ayang'ane fomu yanu. Pamene mukukhala omasuka ndi kayendetsedwe kake ndikumanga mphamvu, mukhoza kuwonjezera kulemera kapena zovuta pang'onopang'ono.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuyenda Lunge?
- Kuyenda Lunge ndi Kupotoza: Pamene mukupita kutsogolo mumphuno, mumapotoza torso yanu kumbali ya mwendo wakutsogolo kuti mugwire pakati ndi ma obliques.
- Kuyenda Pamwamba Pamwamba: Kunyamula cholemetsa kapena mpira wamankhwala pamwamba pamutu panu pamene mukuyenda kumawonjezera vuto lanu pachimake ndi kumtunda kwanu.
- Lateral Walking Lunge: M'malo mopita patsogolo, mumalowera cham'mbali kulowa m'mphuno, yomwe imayang'ana mkati ndi kunja kwa ntchafu kuwonjezera pamagulu amisinkhu wamba.
- Kuyenda Lunge ndi Bicep Curl: Mukusintha uku, mumapanga ma curls a bicep ndi ma dumbbells nthawi iliyonse mukalowa m'mphuno, ndikuwonjezera kulimbitsa thupi kwapamwamba pakuchita masewera olimbitsa thupi.
Izinto zokufunda ezishisa ezivumelekile Kuyenda Lunge?
- Kupititsa patsogolo: Mofanana ndi mapapu oyenda, masitepe amagwira ntchito pamlingo wanu ndi kugwirizana kwanu komanso kulimbitsa ma quadriceps, hamstrings, ndi glutes, kuwapanga kukhala masewera olimbitsa thupi.
- Milatho ya Glute: Pamene mapapu akuyenda ndi ntchito yolemetsa yomwe imathandizira kumanga mphamvu, milatho ya glute imayang'ana minofu yomweyi m'njira yotalikirana, yomwe ingathandize kupititsa patsogolo kupirira kwa minofu ndi kukhazikika.
Amaxabiso angamahlekwane kanye Kuyenda Lunge
- Kulimbitsa thupi kwa ntchafu
- Kulimbitsa thupi kwa Quadriceps
- Kuchita masewera olimbitsa thupi a Lunge
- Zochita za toning ntchafu
- Zolimbitsa thupi zolimbitsa thupi
- Quadriceps yolimbitsa thupi kunyumba
- Palibe masewera olimbitsa thupi a ntchafu
- Kuyenda Lunge kuti mwendo ukhale wolimba
- Zochita zolimbitsa thupi za quadriceps
- Kuyenda Lunge kulimbitsa ntchafu