Alternate Sprinter Lunge

• Inhloko yeziNdawo: Kwadrips, Mapahu mamindruji.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Gluteus Maximus, Quadriceps
• Amashwa eqhapho: Adductor Magnus, Gastrocnemius, Hamstrings, Soleus

Ukuxhumana kwe Alternate Sprinter Lunge

The Alternate Sprinter Lunge ndi masewera olimbitsa thupi omwe amalimbitsa thupi lakumunsi, kumapangitsa kukhazikika kwapakati, komanso kulimbitsa thanzi lamtima. Ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa malinga ndi momwe alili olimba. Anthu angafune kuphatikiza izi muzochita zawo chifukwa sizimangotulutsa ntchafu ndi glutes, komanso zimathandizira kukhazikika, kulimba mtima, komanso kupirira.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Alternate Sprinter Lunge

• Tengani sitepe yayikulu kutsogolo ndi phazi lanu lakumanja, kutsitsa thupi lanu pamalo olowera. Bondo lanu lakumanja liyenera kupindika pamakona a digirii 90, ndipo bondo lanu lakumanzere liyenera kuyenda pansi.
• Kankhirani phazi lanu lakumanja, ndikulibwezera pamalo oyamba pomwe mukupita patsogolo ndi phazi lanu lakumanzere kupita kumalo olowera.
• Bwerezani njira yosinthira iyi, kusuntha mwachangu ngati kuti mukuthamanga m'malo mwake.
• Onetsetsani kuti torso yanu imakhala yowongoka panthawi yonse yochita masewera olimbitsa thupi, ndipo pitirizani kusinthana miyendo pa chiwerengero chomwe mukufuna kubwereza kapena nthawi yayitali.

Izinto zokwenza Alternate Sprinter Lunge

• Kugwira Ntchito Kwambiri: Phatikizani maziko anu nthawi yonse yolimbitsa thupi. Izi sizidzangokuthandizani kuti mukhalebe bwino komanso kuteteza msana wanu ku zovuta zilizonse. Pewani kupindika msana wanu; m'malo mwake, sungani mowongoka komanso osalowerera ndale.
• Kuyanjanitsa Thupi: Sungani thupi lanu moyenera. Mapewa anu ayenera kukhala pamwamba pa chiuno chanu, ndipo chifuwa chanu chiyenera kukhala chowongoka. Pewani kutsamira kutsogolo kapena kumbuyo, zomwe zingakupangitseni kupanikizika kosafunikira pamaondo ndi kumbuyo kwanu.
• Mayendedwe Oyendetsedwa: Chitani mapapu mowongolera. Pewani cholakwika chofala chogwera pansi mwachangu m'mphuno. M'malo mwake, tsitsani thupi lanu pang'onopang'ono ndikudzukanso mu a

Alternate Sprinter Lunge Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Alternate Sprinter Lunge?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Alternate Sprinter Lunge. Komabe, ndikofunikira kuti muyambe ndi mphamvu yopepuka ndikuwonjezeka pang'onopang'ono pamene mphamvu ndi kupirira zikukula. Ndikofunikiranso kukhala ndi mawonekedwe oyenera kuti musavulale. Ngati pali ululu kapena kusapeza bwino, ndi bwino kusiya kuchita masewera olimbitsa thupi ndikuwonana ndi akatswiri olimbitsa thupi kapena othandizira thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Alternate Sprinter Lunge?

• Jumping Sprinter Lunge: Izi zimaphatikizapo kuwonjezera kudumpha pakati pa phazi lililonse, kuonjezera mphamvu ya cardio ndi mphamvu yolimbitsa thupi.
• Weighted Sprinter Lunge: Kugwira ma dumbbells m'dzanja lililonse kapena belu pamapewa anu kumatha kuwonjezera zovuta pamayendedwe anu othamanga, kumathandizira kulimbitsa minofu.
• Reverse Sprinter Lunge: M'malo molowera kutsogolo, mumabwerera m'mbuyo, zomwe zingathandize kulunjika minofu yosiyanasiyana m'miyendo yanu ndi glutes.
• Sliding Sprinter Lunge: Pogwiritsa ntchito sliding disc kapena chopukutira pansi pa phazi limodzi, mumalowetsa m'mapapo, zomwe zingathandize kuwongolera bwino komanso kukhazikika.

Izinto zokufunda ezishisa ezivumelekile Alternate Sprinter Lunge?

• Ma Jumping Jacks amatha kuthandizira Alternate Sprinter Lunge popereka masewera olimbitsa thupi a cardio omwe amaphatikizanso minofu ya miyendo, kuwongolera mphamvu komanso kupirira kwa minofu.
• Kuchita masewera olimbitsa thupi a High Knees kungathandizenso Alternate Sprinter Lunge pamene imayang'ana magulu ofanana a minofu pamene akuwonjezera chinthu cha cardio ndikuthandizira kugwirizanitsa ndi kusinthasintha.