Forward to Side to Rear Lunge

• Inhloko yeziNdawo: Kwadrips, Mapahu mamindruji.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Gluteus Maximus, Gluteus Medius, Quadriceps
• Amashwa eqhapho: , Adductor Longus, Adductor Magnus, Gracilis, Pectineous, Tensor Fasciae Latae

Ukuxhumana kwe Forward to Side to Rear Lunge

The Forward to Side to Rear Lunge ndi masewera olimbitsa thupi otsika kwambiri omwe amalimbana ndi magulu angapo a minofu kuphatikizapo glutes, quads, ndi hamstrings. Ndi masewera olimbitsa thupi abwino kwa okonda zolimbitsa thupi amisinkhu yonse, omwe amapereka mapindu owongolera bwino, mphamvu, ndi kulumikizana. Anthu angafune kuphatikizira izi m'chizoloŵezi chawo kuti apititse patsogolo kulimbitsa thupi, kulimbikitsa mgwirizano wa minofu, ndi kuonjezera kupirira kwa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Forward to Side to Rear Lunge

• Tengani sitepe kutsogolo ndi phazi lanu lakumanja ndikutsitsa thupi lanu pamalo otsetsereka, ndikuweramitsa mawondo onse mpaka madigiri 90, ndikusunga bondo lanu lakutsogolo likugwirizana ndi bondo lanu.
• Kankhirani phazi lanu lakumanja kuti mubwerere kumalo oyambira, kenaka mutenge sitepe kumbali ndi phazi lomwelo, kutsika m'mbali mwa phazi, kusunga mwendo wanu wakumanzere molunjika ndikupinda bondo lanu lakumanja.
• Kankhiraninso phazi lanu lakumanja kuti mubwerere pomwe munayambira, kenako bwererani mmbuyo ndi phazi lomwelo kulowa chakumbuyo, kugwetsa bondo lanu lakumbuyo pansi ndikusunga bondo lanu lakutsogolo pa ngodya ya 90 degree.
• Bwererani kumalo oyambira ndikubwereza ndondomekoyi ndi phazi lanu lakumanzere. Izi zimamaliza kubwereza kamodzi.

Izinto zokwenza Forward to Side to Rear Lunge

• Yang'anirani Mayendedwe Anu: Ndikofunikira kuchita mayendedwe aliwonse mowongolera. Pewani kuchita masewera olimbitsa thupi mothamanga kapena kugwiritsa ntchito mphamvu kuti munyamule kuchokera pamalo ena kupita kwina. M'malo mwake, yang'anani pakuchita minofu yanu ndikuyenda ndi cholinga. Izi zidzakuthandizani kuti mupindule kwambiri ndi masewera olimbitsa thupi komanso kuchepetsa chiopsezo cha kuvulala.
• Gwiritsani Ntchito Kulemera Koyenera: Ngati mukugwiritsa ntchito zolemera ndi masewerawa, onetsetsani kuti mwasankha kulemera koyenera. Kugwiritsa ntchito cholemetsa cholemetsa kwambiri kumatha kusokoneza mawonekedwe anu ndikuwonjezera mwayi wanu wovulala. Yambani ndi kulemera kopepuka ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula.

Forward to Side to Rear Lunge Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Forward to Side to Rear Lunge?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Forward to Side to Rear Lunge. Komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka kapena kusalemera konse mpaka mutatsitsa bwino. Nthawi zonse kumbukirani kusunga msana wanu mowongoka ndikugwirizanitsa pachimake chanu panthawiyi. Zingakhale zopindulitsa kukhala ndi mphunzitsi kapena munthu wodziwa kukutsogolerani mumayendedwe oyambirira kuti muwonetsetse mawonekedwe olondola ndikupewa kuvulala. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, yambani pang'onopang'ono ndipo pang'onopang'ono muwonjezere mphamvu pamene mphamvu zanu ndi chipiriro chikukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Forward to Side to Rear Lunge?

• Kettlebell Forward to Side to Rear Lunge: Kusinthaku kumaphatikizapo kukhala ndi kettlebell pamalo a goblet, ndikuwonjezera vuto linanso pachimake chanu pamene mukuyenda motsatana.
• Kudumphira M'mbali kupita Kumbuyo Lunge: Kusiyanasiyana kwakukulu kumeneku kumaphatikizapo kuwonjezera kulumpha pakati pa phazi lililonse, kuonjezera gawo la cardio la masewerawo.
• Forward to Side to Rear Lunge ndi Kupotokola: Kusinthaku kumawonjezera kupindika kwa torso pamalo aliwonse am'mapapo, kumakhudza pachimake ndikuwongolera bwino komanso kulumikizana.
• Forward to Side to Rear Lunge yokhala ndi Resistance Band: Kusinthaku kumaphatikizapo kugwiritsa ntchito gulu lolimbana ndi ntchafu, kukulitsa vuto la glutes ndi miyendo panthawi yamayendedwe.

Izinto zokufunda ezishisa ezivumelekile Forward to Side to Rear Lunge?

• Kupititsa patsogolo: Kupititsa patsogolo kumakhudzanso minofu yofanana ya m'munsi mwa thupi lanu ndipo imatha kuwongolera bwino ndikugwirizanitsa, zomwe ndizofunikira popanga Forward to Side to Rear Lunge ndi mawonekedwe oyenera komanso molondola.
• Milatho ya Glute: Milatho ya Glute imatha kulimbitsa ma glute anu ndi ma hamstrings, omwe ndi ofunikira kuti mukhale okhazikika pa Forward to Side to Rear Lunge, ndipo amathanso kupititsa patsogolo kuyenda kwa chiuno komwe kumapindulitsa pamayendedwe osiyanasiyana ofunikira pakusinthasintha kwa mapapo.