Kuwotha moto ku Lunge

• Inhloko yeziNdawo: Mapahu mamindruji.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Kuwotha moto ku Lunge

Kuchita masewera olimbitsa thupi mu Lunge ndikuyenda kosunthika komwe kumapangitsa thupi kuti lizichita masewera olimbitsa thupi kwambiri powonjezera kutuluka kwa magazi kupita kuminofu ndikuwonjezera kusinthasintha kwa mafupa. Ndiwoyenera kwa aliyense kuyambira oyamba kumene mpaka okonda masewera olimbitsa thupi chifukwa amathandizira kukonza bwino, kulumikizana, komanso kulimba kwa thupi lonse. Anthu angafune kuchita izi chifukwa sikuti zimangokonzekeretsa thupi kuti lichite masewera olimbitsa thupi, kuchepetsa chiopsezo cha kuvulala, komanso zimathandizira kulimbitsa thupi lakumunsi, makamaka kulunjika ma glutes, ntchafu, ndi pachimake.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuwotha moto ku Lunge

• Tengani sitepe yayikulu kutsogolo ndi phazi lanu lakumanja, kuwonetsetsa kuti mukuyenda mokwanira kuti bondo lanu lakumanja likhale pamwamba pa bondo lanu lakumanja.
• Tsitsani thupi lanu mpaka ntchafu yanu yakumanja ifanane pansi ndipo bondo lanu lakumanja litapanikizidwa pachondo, apa ndiye malo opindika. Bondo lanu lakumbuyo liyenera kuyendayenda kuchokera pansi.
• Kankhirani ndi phazi lanu lakumanja ndikubwerera pamalo oyamba.
• Bwerezani masitepe omwewo popita patsogolo ndi phazi lanu lakumanzere. Miyendo yosinthika kuti mutenthetse kwathunthu.

Izinto zokwenza Kuwotha moto ku Lunge

• Kutenthetsa thupi: Musanayambe kupuma, onetsetsani kuti mukutenthetsa thupi lanu ndi masewera olimbitsa thupi a cardio monga kuthamanga kapena kudumpha jacks. Izi zidzakulitsa kugunda kwa mtima wanu ndikukonzekeretsa minofu yanu kuti muzichita masewera olimbitsa thupi, kuchepetsa chiopsezo cha kuvulala.
• Kuwonjezeka Kwapang'onopang'ono: Yambani ndi mapapu ochepa ndipo pang'onopang'ono muwonjezere chiwerengerocho pamene mphamvu zanu ndi chipiriro chanu chikukula. Pewani kulakwitsa kochita mapapu ambiri nthawi imodzi, zomwe zingasokoneze minofu yanu ndikuvulaza.
• Njira Yopumira: Kumbukirani kupuma moyenera panthawi yolimbitsa thupi. Pumani mpweya pamene mukutsitsa thupi lanu, ndikutulutsa mpweya pamene mukukankhira mmwamba

Kuwotha moto ku Lunge Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuwotha moto ku Lunge?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi mu Lunge. Ndi njira yabwino yotenthetsera thupi, kutambasula minofu, ndikuwongolera bwino komanso kugwirizanitsa. Komabe, ndikofunikira kuwonetsetsa mawonekedwe oyenera kuti musavulale. Oyamba kumene ayenera kuyamba ndi phazi lakuya ndipo pang'onopang'ono awonjezere kuya pamene mphamvu zawo ndi kusinthasintha zikukula. Ngati pali kusapeza bwino kapena kupweteka, ayenera kusiya kuchita masewera olimbitsa thupi ndikuwonana ndi akatswiri olimbitsa thupi kapena othandizira thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuwotha moto ku Lunge?

• Yesani Lateral Lunge ngati kusintha, komwe mumatuluka kumbali m'malo mopita kutsogolo, kukankhira m'chiuno mwanu ndikuweramitsa bondo lanu.
• Phatikizani ndi Walking Lunge mu kutenthetsa kwanu, kupita patsogolo ndi phazi lililonse, mosinthana miyendo mukuyenda.
• Ganizirani za Reverse Lunge, kubwerera kumbuyo m'malo mopita patsogolo, kutsitsa thupi lanu mpaka bondo lanu lakumbuyo litayandikira pansi, ndikukankhira m'mwamba kuti muyambe.
• Yesani ndi Kupotoza Lunge, ndikuwonjezera kupotoza kwa torso kumbali ya mwendo wanu wakutsogolo pamene mukutsitsa thupi lanu m'mphuno.

Izinto zokufunda ezishisa ezivumelekile Kuwotha moto ku Lunge?

• Kuchita masewera olimbitsa thupi a High Knees ndi chithandizo china chabwino chifukwa kumapangitsa kuti chiuno chiwonjezeke ndikuwonjezera kugunda kwa mtima, kukonzekera thupi kuti liziyenda kwambiri.
• Kutambasula mwamphamvu, monga kugwedezeka kwa miyendo, kumayenderana ndi kutentha m'mapapo chifukwa kumapangitsa kusinthasintha komanso kuyenda kosiyanasiyana, motero kumachepetsa chiopsezo cha kuvulala pamapapo.