Chingwe Lunge
Umakhi woMsebenzi
Asa zokubonisa:
Thola ithwalelo lendlela entsha esebenzayo!
Ukuxhumana kwe Chingwe Lunge
The Cable Lunge ndi masewera olimbitsa thupi otsika kwambiri omwe amalimbana ndi minofu yambiri kuphatikizapo quadriceps, glutes, ndi hamstrings, komanso imathandizira kukhazikika kwapakati komanso kukhazikika. Kuchita masewera olimbitsa thupi kosunthika kumeneku ndi koyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa chakusintha kwake kukana. Anthu angafune kuchita Cable Lunge kuti apititse patsogolo mphamvu za thupi lawo, kupititsa patsogolo masewera awo othamanga, komanso kuwonjezera mphamvu zawo zogwirira ntchito.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Chingwe Lunge
- Gwirani chogwirira cha makina a chingwe ndi manja onse awiri ndikubwerera mmbuyo mapazi pang'ono kuti mupangitse zovuta pa chingwe.
- Yendani kutsogolo ndi phazi lanu lakumanja kulowa m'malo olowera, kugwada mawondo onse awiri pamtunda wa digirii 90, kwinaku mukukweza thupi lanu lakumtunda ndi pakati.
- Kankhirani mmbuyo kumalo oyambira pogwiritsa ntchito phazi lanu lakumanja, pamene mukukoka makina a chingwe kuti muwonjezere kukana.
- Bwerezani masitepe omwewo ndi phazi lanu lakumanzere, kusinthasintha mbali za chiwerengero chomwe mukufuna kubwereza.
Izinto zokwenza Chingwe Lunge
- **Sungani Mafomu Olondola**: Pamene mukuyenda kutsogolo, bondo lanu lakutsogolo liyenera kukhala logwirizana ndi bondo lanu, osati kupitirira zala zanu. Bondo lanu lakumbuyo liyenera kuloza pansi koma osaligwira. Izi zidzakuthandizani kupewa kuvulala kwa mawondo ndikuwonetsetsa kuti mukulunjika minofu yoyenera.
- **Gwiritsitsani Ntchito Yanu**: Mukuchita masewera olimbitsa thupi, sungani pachimake chanu. Izi zidzakuthandizani kuti mukhale oyenerera, kuteteza msana wanu, ndikuwonjezera mphamvu ya masewera olimbitsa thupi.
- **Pewani Kutsamira Mtsogolo**: Kulakwitsa kofala ndiko kutsamira kutsogolo panthawi yakuyenda. Izi zikhoza kuyika zovuta zosafunikira kumunsi kumbuyo ndikuchepetsa mphamvu ya masewera olimbitsa thupi pa minofu ya mwendo. Yesani kusunga wanu
Chingwe Lunge Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Chingwe Lunge?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Cable Lunge. Komabe, ndikofunikira kuti muyambe ndi zolemera zopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse kaye zolimbitsa thupi kuti atsimikizire luso lolondola. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunika kumvetsera thupi lanu osati kukankhira mwamphamvu kwambiri mwamsanga.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Chingwe Lunge?
- Cable Lunge yokhala ndi Kasinthasintha: Kusinthaku kumawonjezera kupindika kwa torso, kumagwira ntchito pachimake ndi ma obliques.
- Cable Lateral Lunge: Kusiyanaku kumaphatikizapo kuyika mapapo kumbali, kulunjika kwa owonjezera ndi olanda.
- Cable Lunge yokhala ndi Kufikira Pamwamba: Mtunduwu umaphatikizapo kukulitsa mkono wapamutu, kunyamula mapewa ndi kumtunda kumbuyo.
- Cable Lunge to Row: Kusinthaku kumaphatikiza phambu ndikuyenda kwapanjira, kumagwira ntchito kumunsi ndi kumtunda kwa thupi.
Izinto zokufunda ezishisa ezivumelekile Chingwe Lunge?
- Ma Step-ups amathandiziranso ma Cable Lunges chifukwa amayang'ana kwambiri minofu yam'munsi yomweyi, makamaka ma quadriceps ndi ma glutes, komanso kumathandizira kulumikizana komanso kulumikizana, zomwe zimatha kupititsa patsogolo kuyenda kwa lunge.
- Ma Deadlifts amatha kukhala owonjezera pamasewera olimbitsa thupi omwe amaphatikizapo Cable Lunges, chifukwa amaloza ma hamstrings ndi glutes, komanso amagwiranso ntchito kumunsi kumbuyo ndi minofu yapakatikati, kumalimbikitsa mphamvu ya thupi lonse komanso kukhazikika, zomwe zimatha kupititsa patsogolo magwiridwe antchito a mapapu.
Amaxabiso angamahlekwane kanye Chingwe Lunge
- Cable Lunge Workout
- Quadriceps Kulimbitsa Zolimbitsa Thupi
- Zochita Zolimbitsa Thupi Pantchafu
- Cable Lunge Leg Workout
- Zolimbitsa Thupi Lapansi Lachingwe
- Cable Machine Lunge
- Quadriceps Cable Lunge
- Thupi Toning Cable Lunge
- Cable Lunge Exercise Technique
- Cable Workout kwa Minofu Yamiyendo