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Lunge ndi Leg Lift

Umakhi woMsebenzi

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

The Lunge with Leg Lift ndi masewera olimbitsa thupi omwe amalimbitsa ma quadriceps, glutes, ndi hamstrings, komanso amathandizira kukhazikika komanso kulumikizana. Ndioyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi apamwamba chifukwa amatha kusinthidwa kuti agwirizane ndi magawo olimba amunthu payekha. Anthu angafune kuchita izi kuti achepetse mphamvu zathupi, kulimbitsa minofu, komanso kulimbitsa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lunge ndi Leg Lift

  • Yendani kutsogolo ndi phazi lanu lakumanja, kutsitsa thupi lanu mpaka mawondo onse atapindika pamakona a digirii 90. Onetsetsani kuti bondo lanu lakutsogolo lili pamwamba pa bondo lanu ndipo bondo lanu lina likuyendayenda pansi.
  • Kanikizani chidendene chanu chakumanja kuti muyime m'mwamba, koma m'malo mobwezera phazi lanu lakumanja pamalo ake oyamba, kwezani mmwamba kupita kudenga kumbuyo kwanu ndikukweza mwendo.
  • Tsitsani phazi lanu lakumanja kubwerera pansi, kubwerera kumalo anu oyambirira.
  • Bwerezani masewerawa ndi mwendo wanu wakumanzere, ndipo pitirizani kusinthana miyendo kuti mubwereze nambala yomwe mukufuna.

Izinto zokwenza Lunge ndi Leg Lift

  • **Kusamalitsa**: Kusamala ndikofunikira pakuchita izi. Kuti mukhale osamala, sungani pachimake chanu chikugwira ntchito nthawi zonse. Ngati mukuvutika, yesani kuyang'ana pa malo okhazikika kutsogolo kwanu kapena gwiritsani ntchito khoma kapena mpando kuti muthandizidwe.
  • **Pewani Kuthamanga**: Kulakwitsa kofala ndikuthamangira mumayendedwe. Mpweya wokhala ndi mwendo uyenera kuchitidwa mwadongosolo. Izi sizimangothandiza kuti mukhale oyenerera komanso zimatsimikizira kuti minofu yanu ikugwira ntchito mokwanira.
  • **Position Phazi**: Mukamapanga phazi, onetsetsani kuti phazi lanu lakutsogolo ndi lathyathyathya pansi ndipo phazi lanu lakumbuyo lili pazala zake. Mukakweza mwendo, yesani kuchita

Lunge ndi Leg Lift Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Lunge ndi Leg Lift?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Lunge ndi Leg Lift. Komabe, ayenera kuyamba ndi kulungamitsa asanawonjezere mwendo kuti atsimikizire kuti ali ndi mawonekedwe oyenera komanso oyenerera. Ngati apeza kuti kuyenda kumakhala kovuta kwambiri, angagwiritse ntchito khoma kapena mpando kuti awathandize. Ndikofunikiranso kuyamba ndi kulemera kopepuka ndikuwonjezeka pang'onopang'ono pamene mphamvu ndi kupirira zikukula. Monga nthawi zonse, tikulimbikitsidwa kukaonana ndi katswiri wolimbitsa thupi kapena dokotala musanayambe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lunge ndi Leg Lift?

  • The Lunge with Lateral Leg Lift imaphatikizapo kukweza mwendo wam'mbali pamwamba pa mphuno kuti ilunjika ku ntchafu zakunja ndi glutes.
  • Curtsy Lunge yokhala ndi Leg Lift imaphatikizapo kuponda phazi limodzi kumbuyo kwanu kulowa m'mphuno, ndikukweza mwendo womwewo kumbali pamene mukubwereranso.
  • The Front Lunge yokhala ndi Toe Touch imaphatikizapo kupita patsogolo kulowa m'mphuno, kenako kukweza mwendo wakumbuyo kuchokera pansi ndikugwira chala chanu chala chanu pamene mukuyimirira.
  • The Walking Lunge with High Kick imaphatikizapo kukwera kutsogolo kulowa m'mphuno, kenako kukankha mwendo wakumbuyo m'mwamba pamene mukupita patsogolo.

Izinto zokufunda ezishisa ezivumelekile Lunge ndi Leg Lift?

  • Deadlifts: Ma Deadlifts ndi othandiza kwambiri ku Lunges okhala ndi Leg Lift chifukwa amangoyang'ana kumbuyo - ma hamstrings, glutes, ndi m'munsi kumbuyo, motero amapereka kulimbitsa thupi koyenera akaphatikizidwa ndi unyolo wapambuyo wa masewera olimbitsa thupi.
  • Kupititsa patsogolo: Kupititsa patsogolo kumagwira ntchito mofanana ndi ma Lunges okhala ndi Leg Lift, komanso kumapangitsa kuti thupi likhale lolimba komanso likhale lolimba, zomwe zingathandize kuti masewerawa azichita bwino komanso apindule.

Amaxabiso angamahlekwane kanye Lunge ndi Leg Lift

  • Zochita zolimbitsa thupi za ntchafu
  • Zochita zolimbitsa thupi za Quadriceps
  • Zosiyanasiyana zamitundu
  • Zolimbitsa thupi zokweza miyendo
  • Zochita zolimbitsa thupi zolimbitsa thupi
  • Zochita za toning ntchafu
  • Lunge ndi njira yokweza mwendo
  • Quadriceps yolimbitsa thupi kunyumba
  • Zolimbitsa thupi zolimbitsa thupi za miyendo
  • Zochita za ntchafu ndi quadriceps