Kumbuyo Lunge

• Inhloko yeziNdawo: Kwadrips, Mapahu mamindruji.
• Idivayisi: Migergo
• Imimiselo eqhapho: Gluteus Maximus, Quadriceps
• Amashwa eqhapho: Adductor Magnus, Soleus

Ukuxhumana kwe Kumbuyo Lunge

The Rear Lunge ndi masewera olimbitsa thupi apansi omwe amayang'ana magulu angapo a minofu, kuphatikizapo quads, glutes, ndi hamstrings, kulimbikitsa mphamvu, kusinthasintha, ndi kusinthasintha. Ndikoyenera kwa anthu amagulu onse olimbitsa thupi, kuyambira oyamba kupita ku othamanga apamwamba, chifukwa amatha kusinthidwa kapena kuwonjezereka kuti akwaniritse zosowa za munthu aliyense. Anthu angasankhe kuchita masewerawa chifukwa cha mphamvu zake popititsa patsogolo mphamvu za mwendo, kupititsa patsogolo kukhazikika kwapakati, ndi kulimbikitsa kugwirizanitsa bwino kwa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kumbuyo Lunge

• Yendani kumbuyo ndi phazi lanu lakumanja, ndikutsitsa thupi lanu pamalo olowera. Bondo lanu lakumanzere liyenera kukhala pamwamba pa bondo lanu lakumanzere, ndipo bondo lanu lakumanja liyenera kuyendayenda pansi.
• Onetsetsani kuti chidendene chanu chakumanja chakwezedwa ndipo zala zakumanja zikukanikizidwa pansi.
• Kanikizani phazi lanu lakumanzere kuti mudzuke mmbuyo pomwe mukuyambira, ndikubweretsa phazi lanu lakumanja kuti mukakumane kumanzere.
• Bwerezani zolimbitsa thupizo pobwerera mmbuyo ndi phazi lanu lakumanzere nthawi ino, ndipo pitirizani kusinthana pakati pa miyendo kuti muwerenge chiwerengero chomwe mukufuna.

Izinto zokwenza Kumbuyo Lunge

• Pewani Kutsamira Patsogolo: Kulakwitsa kofala ndiko kutsamira kutsogolo mwendo wakutsogolo. Izi zitha kuyika kupsinjika kosafunikira pamsana ndi mawondo anu, ndikuchepetsa mphamvu ya masewera olimbitsa thupi. M'malo mwake, yesetsani kusunga torso yanu yowongoka komanso kulemera kwanu kumakhala m'chiuno mwanu panthawi yonseyi.
• Musalole Bondo Lanu Lilowe: Cholakwika china chofala ndikulola bondo lakutsogolo kulowera mkati. Izi zingayambitse kuvulala kwa bondo. Kuti mupewe izi, onetsetsani kuti bondo lanu likutsatira chala chanu chachiwiri osati kusuntha chala chanu chachikulu.
• Gwirani Ntchito Yanu: Kuchita nawo pachimake kungathandize kusunga

Kumbuyo Lunge Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kumbuyo Lunge?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Rear Lunge. Komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka kapena osalemera konse mpaka mutapeza mawonekedwe olondola. Ndikofunikiranso kuwonetsetsa kuti simukuwonjeza bondo lanu kupitilira zala zanu mukamapuma kuti musavulale. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, tikulimbikitsidwa kuti muyambe pang'onopang'ono ndipo pang'onopang'ono muwonjezere mphamvu pamene mphamvu zanu ndi kupirira zikukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kumbuyo Lunge?

• The Lateral Lunge ndi kusintha komwe m'malo mobwerera m'mbuyo, mumapita kumbali, komwe kumalunjika ku glutes ndi ntchafu zamkati.
• Curtsy Lunge ndi njira yakumbuyo yakumbuyo komwe mumabwerera m'mbuyo mozungulira, m'malo molunjika kumbuyo, kuti mulondole olanda glute medius ndi chiuno.
• The Walking Lunge ndi mtundu wosinthika wa phazi lakumbuyo komwe mumalowera kutsogolo ndikulowetsa phazi lanu lakumbuyo kuti mukakumane ndi phazi lakutsogolo, kenako ndikulowa ndi phazi linalo.
• The Rear Lunge yokhala ndi Knee Lift imawonjezera zovuta komanso kuchitapo kanthu kowonjezera powonjezera kukweza bondo kumapeto kwa mphuno musanabwererenso kuyima.

Izinto zokufunda ezishisa ezivumelekile Kumbuyo Lunge?

• Ma step-ups amaphatikizanso Mapapo Akumbuyo komanso amalumikizana ndi minofu yomweyi koma m'njira yosiyana, ndikuwonjezera gawo loyima lomwe lingapangitse kukhazikika kwanu, kugwirizanitsa, ndi mphamvu ya mwendo umodzi.
• Mlatho wa Glute ukhozanso kupititsa patsogolo ubwino wa Mapapo Akumbuyo pamene amayang'ana ma glutes ndi hamstrings mwanjira ina, kuyang'ana kwambiri kukulitsa chiuno, zomwe zingathandize kupititsa patsogolo ntchito yanu m'mapapo ndi kuchepetsa chiopsezo cha kuvulala.