Thumbnail for the video of exercise: Weighted Lunge with Swing

Weighted Lunge with Swing

Umakhi woMsebenzi

Inhloko yeziNdawoKwadrips, Mapahu mamindruji.
IdivayisiWurumuhaye
Imimiselo eqhaphoDeltoid Anterior, Gluteus Maximus, Quadriceps
Amashwa eqhaphoAdductor Magnus, Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior, Soleus
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Weighted Lunge with Swing

The Weighted Lunge with Swing ndi masewera olimbitsa thupi athunthu omwe amayang'ana kwambiri ma glutes, quads, hamstrings, ndi pachimake, pomwe akugwiranso manja ndi mapewa. Kuchita masewera olimbitsa thupi ndikwabwino kwa anthu amisinkhu yonse yolimbitsa thupi omwe akuyang'ana kuti awonjezere mphamvu zawo, kuchita bwino komanso kulumikizana. Pogwiritsa ntchito kayendetsedwe kameneka m'chizoloŵezi chanu, mukhoza kupititsa patsogolo kamvekedwe ka minofu, kulimbikitsa kutaya kwa mafuta, ndi kulimbitsa thupi labwino, zomwe zimapangitsa kuti ntchito za tsiku ndi tsiku zikhale zosavuta kuchita.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Weighted Lunge with Swing

  • Yendani kutsogolo ndi phazi lanu lakumanzere, nthawi yomweyo mukutsitsa thupi lanu pamalo olowera m'mapapo kwinaku mukusuntha kulemera kwake mpaka kutalika kwa phewa.
  • Kankhirani mmbuyo mmwamba kumalo oyambira, kutembenuza kugwedezeka kwa kulemera kubwerera pansi.
  • Bwerezani njirayi ndi phazi lanu lakumanja likupita patsogolo ndi kulemera kwa dzanja lanu lamanzere.
  • Pitirizani kusinthana mbali za kubwereza komwe mukufuna, kuonetsetsa kuti mukusunga kamvekedwe kokhazikika komanso kuwongolera kulemera panthawi yonse yolimbitsa thupi.

Izinto zokwenza Weighted Lunge with Swing

  • Lamulirani Mayendedwe Anu: Pewani kusuntha masikelo mwachangu kwambiri kapena mwamphamvu kwambiri. Izi zingayambitse kutaya mphamvu ndi kuvulala komwe kungatheke. M'malo mwake, yang'anani pa kuwongolera zolemera pamene mukuzigwedeza ndi kuzitsitsa pansi. Izi zidzaphatikizanso minofu yanu bwino.
  • Gwirani Ntchito Yanu Yoyambira: Minofu yanu yayikulu imagwira ntchito yofunika kwambiri pakulimbitsa thupi lanu panthawiyi. Onetsetsani kuti mukugwirizanitsa pachimake chanu pamene mukuchita lunge ndi swing. Izi zidzathandiza

Weighted Lunge with Swing Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Weighted Lunge with Swing?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Weighted Lunge ndi Swing, koma ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Zochita izi zimafuna kugwirizana, kusamala, ndi mphamvu, choncho ndikofunikira kuphunzira mawonekedwe oyenera musanawonjezere kulemera. Ndibwinonso kukhala ndi mphunzitsi waumwini kapena otsogolera otsogolera ochita masewera olimbitsa thupi kuti atsimikizire kuti akuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Weighted Lunge with Swing?

  • Kettlebell Lunge ndi Swing: M'malo mwa dumbbell, kettlebell imagwiritsidwa ntchito kuwonjezera kukana kosiyana ndikutsutsa mphamvu yanu yogwira.
  • Reverse Lunge ndi Swing: Kusinthaku kumaphatikizapo kubwereranso m'mapapo uku mukukweza kulemera kwanu, kuyika pachimake chanu ndikukutsutsani.
  • Lateral Lunge ndi Swing: Kusiyanaku kumapangitsa kuti pakhale mbali, kugwiritsira ntchito ntchafu zanu zamkati ndi zakunja pamene mukukweza kulemera kwake.
  • Weighted Walking Lunge with Swing: Kusintha kwamphamvu kumeneku kumaphatikizapo kupita patsogolo mukuyenda, kusuntha kulemera ndi sitepe iliyonse kuti mutenge thupi lanu lonse.

Izinto zokufunda ezishisa ezivumelekile Weighted Lunge with Swing?

  • Deadlifts: Ma Deadlifts amaphatikizana ndi Weighted Lunge ndi Swing poyang'ana unyolo wakumbuyo, kuphatikiza ma hamstrings ndi m'munsi kumbuyo, kupereka kulimbitsa thupi moyenera m'munsi ndikusintha bata panthawi yoyenda.
  • Kettlebell Swings: Kettlebell Swings amagawana kusuntha ndi Weighted Lunge ndi Swing, zomwe zingathandize kupititsa patsogolo mgwirizano, mphamvu zapakati, ndi mphamvu, zonse zomwe zimakhala zopindulitsa pochita mapapu ndi kulemera kowonjezera.

Amaxabiso angamahlekwane kanye Weighted Lunge with Swing

  • Kulimbitsa thupi kwa Lunge
  • Zochita zolimbitsa thupi za Quadriceps
  • Zolimbitsa thupi za toning
  • Weighted Lunge yokhala ndi Swing routine
  • Zolimbitsa thupi zolimbitsa ntchafu
  • Njira zolemetsa za Lunge
  • Kulimbitsa thupi kwa Quadriceps ndi zolemera
  • Zochita za Swing Lunge
  • Zolemetsa zolimbitsa thupi zolimbitsa thupi
  • Kulimbitsa ntchafu mwamphamvu ndi zolemera