Lunge
Umakhi woMsebenzi
Asa zokubonisa:
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Ukuxhumana kwe Lunge
The Lunge ndi masewera olimbitsa thupi omwe amalimbitsa minofu yanu yam'munsi, kuphatikizapo quadriceps, hamstrings, ndi glutes. Ndiwoyenera aliyense, kuyambira oyamba kumene mpaka okonda masewera olimbitsa thupi, chifukwa amatha kusinthidwa kuti agwirizane ndi magawo osiyanasiyana olimbitsa thupi. Anthu angafune kuphatikizira mapapu muzolimbitsa thupi zawo chifukwa cha zopindulitsa zake pakuwongolera bwino, kulimbitsa thupi, komanso kulimbikitsa mphamvu zogwirira ntchito.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Lunge
- Tengani sitepe yaikulu kutsogolo ndi phazi lanu lakumanja pamene mukusunga phazi lanu lakumanzere.
- Pang'onopang'ono tsitsani thupi lanu mpaka bondo lanu lakutsogolo litapindika pamtunda wa digirii 90, kuonetsetsa kuti bondo lanu lili pamwamba pa bondo lanu.
- Sungani zolemera zanu mu zidendene zanu pamene mukukankhira kubwerera kumalo oyambira.
- Bwerezani masitepe omwewo ndi phazi lanu lakumanzere likupita patsogolo, ndipo pitirizani kusinthana miyendo panthawi yonse yolimbitsa thupi.
Izinto zokwenza Lunge
- **Kupewa Kuvulala kwa Knee**: Cholakwika chofala ndikulola bondo lanu kudutsa zala zanu, zomwe zingabweretse kupsinjika kosayenera pa mawondo anu ndikuyambitsa kuvulala. Kuti mupewe izi, yang'anani pakugwetsa m'chiuno m'malo mokankhira bondo patsogolo.
- **Kukhazikika ndi Kukhazikika**: Kusunga thupi lanu lokhazikika mukamapuma ndikofunikira. Izi zitha kutheka potengera kaimidwe kambiri. Izi zimapereka malire ochulukirapo ndipo zimakulolani kuti muyang'ane kwambiri pamphuno yokha m'malo moyesa kusunga bwino.
- ** Yang'anani Moyo Wanu **: Yang'anani anu
Lunge Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Lunge?
Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi. Ndi kayendedwe kabwino kamene kamapangitsa kuti thupi likhale lolimba komanso kusinthasintha. Komabe, mawonekedwe oyenera ndi ofunikira kuti musavulale komanso kuti mupindule ndi masewera olimbitsa thupi. Oyamba kumene ayenera kuyamba ndi mapapu olemera thupi asanawonjezere kulemera kwina. Zingakhalenso zothandiza kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti ayang'ane mawonekedwe anu kuti atsimikizire kuti mukuyenda bwino.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Lunge?
- Kuyenda Lunge: Izi zimaphatikizapo kukwera kutsogolo ndikubweretsa phazi lanu lakumbuyo kuti likumane ndi phazi lanu lakutsogolo, ndikubwereza kusuntha uku mukuyenda.
- Lunge Lam'mbali: Kusintha kwa mapapoku kumaphatikizapo kupita kumbali, komwe kumalowera mkati ndi kunja kwa ntchafu.
- Jumping Lunge: Uku ndikusintha kwamphamvu kwambiri komwe kumaphatikizapo kulumpha ndi kusinthana miyendo mumlengalenga kuti mukachite masewera olimbitsa thupi kwambiri.
- Curtsy Lunge: Kusiyanasiyana kumeneku kumaphatikizapo kuwoloka mwendo umodzi kumbuyo kwa wina ndikuyenda mokhotakhota, zomwe zimathandiza kulunjika ku glutes ndi ntchafu zamkati.
Izinto zokufunda ezishisa ezivumelekile Lunge?
- Ma Step-ups amathandiziranso mapapu akamatengera mwendo wa mwendo umodzi wa lunge, womwe umathandizira kulimbitsa mphamvu ndi kukhazikika kwa mbali imodzi, komanso amaloza magulu omwewo.
- Ma Deadlifts ndi masewera ena omwe amakwaniritsa mapapu, pamene amayang'ana kwambiri minofu yam'mbuyo monga glutes ndi hamstrings, zomwe zimapereka kutsutsana ndi chikhalidwe cha quad-dominant cha mapapu ndikulimbikitsa mphamvu zochepetsera thupi.
Amaxabiso angamahlekwane kanye Lunge
- Zochita za Barbell Lunge
- Zolimbitsa thupi za Quadriceps
- Zochita za toning ntchafu
- Zolimbitsa thupi za Barbell za miyendo
- Lunge amachita masewera olimbitsa thupi
- Zolimbitsa thupi za ntchafu
- Zochita za Quadriceps barbell
- Kulemera kwa miyendo
- Mipukutu ya Barbell ya quadriceps
- Kuchita masewera olimbitsa thupi ndi ma barbells.