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Patsogolo 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 Patsogolo Lunge

The Forward Lunge ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma quadriceps, komanso amalimbitsa ma glutes, hamstrings, ndi core, ndikupangitsa kuti ikhale yogwira mtima yolimbitsa thupi. Ndiwoyenera kwa onse oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi magulu olimbitsa thupi. Anthu angafune kuchita masewera olimbitsa thupi chifukwa sikuti amangolimbitsa thupi, komanso amawongolera bwino, kulumikizana, komanso kulimbitsa thupi konse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Patsogolo Lunge

  • Tengani sitepe yaikulu kutsogolo ndi phazi lanu lakumanja, kusunga phazi lanu lakumanzere.
  • Tsitsani thupi lanu mpaka ntchafu yanu yakumanja ikufanana ndi pansi ndipo bondo lanu lakumanja lili pamwamba pa bondo lanu. Bondo lanu lakumanzere liyenera kupindika pamakona a digirii 90, kuloza pansi.
  • Kankhirani ndi phazi lanu lakumanja ndikubwerera pamalo oyamba.
  • Bwerezani masitepe omwewo ndi phazi lanu lakumanzere, kusinthasintha miyendo kuti muwerenge chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Patsogolo Lunge

  • Khalani Owongoka: Pewani kutsamira kutsogolo kapena kumbuyo panthawi yolimbitsa thupi. Sungani thupi lanu molunjika komanso pachimake chanu. Izi sizimangothandiza kusunga bwino komanso zimatsimikizira kuti minofu yoyenera ikugwiritsidwa ntchito.
  • Yendani Kwambiri Patsogolo: Kukula kwa sitepe yanu kungakhudze mphamvu ya mapapu. Gawo laling'ono kwambiri lidzakukakamizani pa bondo lanu ndipo sitepe yaikulu kwambiri ikhoza kusokoneza chiuno chanu. Yesetsani kutenga sitepe yomwe imalola mawondo anu onse kugwada pamtunda wa madigiri 90.
  • Sungani Liwiro Lanu: Osathamangira m'mapapu anu. Kuthamanga kwambiri kungakupangitseni kutaya mphamvu zanu komanso osagwiritsa ntchito minofu yomwe mukuyesera kuti mugwire ntchito

Patsogolo Lunge Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Patsogolo Lunge?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Forward Lunge. Ndizochita zolimbitsa thupi zolimbitsa thupi lapansi, kuphatikizapo quadriceps, hamstrings, glutes, ndi ng'ombe. Komabe, ndikofunikira kuti muyambe ndi kulemera komwe kumakhala kosavuta komanso kuyang'ana kwambiri kukhalabe ndi mawonekedwe oyenera kuti musavulale. Zingakhale zothandiza kwa oyamba kumene kuyamba ndi mapapu olemera thupi musanawonjezere kulemera kwina.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Patsogolo Lunge?

  • Lateral Lunge: Kusiyanaku kumaphatikizapo kutuluka kumbali m'malo mopita kutsogolo, komwe kumalunjika ku glutes ndi ntchafu zamkati.
  • Kuyenda Lunge: Awa kwenikweni ndi mndandanda wa mapapu akutsogolo, koma mmalo mobwerera mmbuyo kuti muyambe, mumayenda kutsogolo, kusinthasintha miyendo ndi sitepe iliyonse.
  • Curtsy Lunge: Kusiyanasiyana kumeneku kumaphatikizapo kuponda phazi lanu kumbuyo ndi thupi lanu, kutsanzira kayendedwe ka curtsy, komwe kumayang'ana matumbo ndi ntchafu zamkati.
  • Jumping Lunge: Izi ndizosiyana kwambiri zomwe mumawonjezera kulumpha pamene mukusintha miyendo yanu, zomwe zimawonjezera mphamvu ndikuwonjezera gawo la cardio ku masewera olimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Patsogolo Lunge?

  • Kupititsa patsogolo: Kupititsa patsogolo kumayang'ananso miyendo yanu ndi glutes ngati Forward Lunges, koma amawonjezera chinthu chokhazikika ndi kugwirizana, kumapangitsa kuti minofu yanu igwire ntchito mosiyana ndikuwonjezera mphamvu zanu zonse zam'munsi ndi kukhazikika.
  • Glute Bridges: Ngakhale kuti Forward Lunges imayang'ana kwambiri ma quads ndi hamstrings, Glute Bridges amathandizira kulimbitsa ndi kumveketsa ma glutes ndi hamstrings, kuonetsetsa kuti thupi lanu likuyenda bwino.

Amaxabiso angamahlekwane kanye Patsogolo Lunge

  • Zolimbitsa thupi zolemetsa mwendo
  • Zolimbitsa thupi za Quadriceps
  • Zochita za toning ntchafu
  • Zochita zolimbitsa thupi zopanda zida
  • Kulimbitsa thupi kwa Forward Lunge
  • Zochita zolimbitsa thupi za ntchafu
  • Zolimbitsa thupi za Quadriceps
  • Kulimbitsa thupi kunyumba kwa minofu ya miyendo
  • Kulimbitsa ntchafu ndi mapapo
  • Zochita zolimbitsa thupi quad