Dumbbell mbali lunge

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Migergo
• Imimiselo eqhapho: Gluteus Maximus
• Amashwa eqhapho: , Adductor Longus, Adductor Magnus, Gastrocnemius, Quadriceps, Soleus

Ukuxhumana kwe Dumbbell mbali lunge

Dumbbell Side Lunge ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma glutes, quads, ndi hamstrings, komanso kumachita pachimake ndikuwongolera bwino. Ndi masewera olimbitsa thupi abwino kwambiri kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi momwe alili olimba. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo chifukwa sikuti zimangowonjezera mphamvu za thupi komanso kusinthasintha komanso zimathandizira kusuntha kwapambuyo, komwe kumapindulitsa pamasewera osiyanasiyana ndi zochitika za tsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell mbali lunge

• Tengani sitepe yaikulu kumbali yanu yamanja, kugwada bondo lanu lakumanja ndikukankhira m'chiuno mwanu kumbuyo pamene mwendo wanu wakumanzere ukuwongoka ndipo zala zanu zikulozera kutsogolo.
• Tsitsani thupi lanu momwe mungathere pamene mukusunga ma dumbbells pafupi ndi mwendo wanu popanda kukhudza pansi.
• Dulani phazi lanu lakumanja kuti mubwerere pamalo oyamba, kusunga kulemera kwanu ku zidendene zanu.
• Bwerezani kusunthaku kumanzere kuti mutsirize kubwereza kamodzi, ndipo pitirizani kusinthana mbali zina zomwe mukufuna kubwereza.

Izinto zokwenza Dumbbell mbali lunge

• Gwiritsirani Ntchito Zolemera Zoyenera: Yambani ndi kulemera komwe kumakhala kovuta koma kosatha, ndipo pang'onopang'ono onjezerani pamene mphamvu zanu zikukula. Kugwiritsa ntchito ma dumbbells omwe ali olemetsa kwambiri kungayambitse mawonekedwe osawoneka bwino ndikuwonjezera chiopsezo chovulala.
• Kuyenda Moyenera: Pamene mukuyenda, kanikizani m'chiuno mwanu ndikutsitsa thupi lanu mpaka bondo lanu lakumanja litapindika madigiri 90. Mwendo wanu wakumanzere ukhale wowongoka. Apa ndi pamene anthu ambiri amalakwitsa popinda mawondo onse awiri, zomwe zingayambitse kupsinjika kapena kuvulala.
• Mayendedwe Olamuliridwa: Pewani mayendedwe achangu, onjenjemera. M'malo mwake, tsitsani thupi lanu m'mphuno pang'onopang'ono komanso

Dumbbell mbali lunge Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell mbali lunge?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Pamene mphamvu ndi kupirira zikuyenda bwino, kulemera kumatha kuwonjezeka pang'onopang'ono. Ndibwinonso kukhala ndi katswiri wolimbitsa thupi kapena wophunzitsa kuti akutsogolereni muzolimbitsa thupi poyamba kuti muwonetsetse kuti mukuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell mbali lunge?

• Dumbbell Side Lunge ndi Press: Mu kusiyana uku, pamene mukubwerera kumalo oyimirira kuchokera pamphuno, mumagwira mapewa ndi dumbbell.
• Dumbbell Side Lunge yokhala ndi Bicep Curl: Mu mtundu uwu, mukakhala pamalo otsetsereka, mumapanga kupindika kwa bicep ndi dumbbell.
• Dumbbell Side Lunge yokhala ndi Kupotoza: Kusinthaku kumaphatikizapo kupotoza torso yanu kumbali ya phazi pamene mukutsika, ndikuwonjezera vuto linalake pachimake chanu.
• Dumbbell Side Lunge to A Row: Mtunduwu umaphatikizapo kuyenda kwa mzere pamene mukubwerera kuchokera pamphuno, ndikugwira minofu yanu yam'mbuyo.

Izinto zokufunda ezishisa ezivumelekile Dumbbell mbali lunge?

• Mapapo: Mapapo ndi masewera olimbitsa thupi ogwirizana chifukwa amalunjika minofu yofanana ndi dumbbell side lunge koma kuchokera kumbali ina, zomwe zimathandiza kupititsa patsogolo mphamvu ya mwendo ndi kukhazikika.
• Deadlifts: Ma Deadlifts amaphatikizana ndi dumbbell side lunge polimbitsa msana, glutes, ndi hamstrings, zomwe ndizofunikira kwambiri kuti mukhalebe ndi mawonekedwe oyenera komanso kupewa kuvulala panthawi yapakati.