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 ndi njira yothandiza yomwe imathandizira kusinthasintha ndi mphamvu m'munsi mwa thupi, makamaka kulunjika m'chiuno, ntchafu, ndi glutes. Ndi masewera olimbitsa thupi abwino kwa othamanga, okonda zolimbitsa thupi, komanso anthu amisinkhu yonse yolimbitsa thupi omwe akufuna kupititsa patsogolo mphamvu ndi kaimidwe ka thupi lawo lonse. Anthu angafune kuchita izi chifukwa sikuti zimangokonzekeretsa thupi kuti lizichita masewera olimbitsa thupi kwambiri powonjezera kutentha kwa thupi ndi kutuluka kwa magazi, komanso zimathandizira kuwongolera bwino, kugwirizanitsa, ndi kuzindikira kwathupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuwotha moto ku Lunge

• Yendani kutsogolo ndi phazi lanu lakumanja, kokerani pachidendene choyamba, kenako zala zanu zala, ndipo pindani mawondo onse awiri kuti mutsike pansi. Bondo lanu lakumanja liyenera kukhala pamwamba pa bondo lanu ndipo bondo lanu lakumanzere liyenera kuyendayenda pamwamba pa nthaka.
• Kankhirani ndi phazi lanu lakumanja kuti mubwerere pomwe munayambira.
• Bwerezani zomwezo ndi phazi lanu lakumanzere ndikulowera kutsogolo.
• Pitirizani kusinthana miyendo pa nthawi yomwe mukufuna kapena kubwereza, kuonetsetsa kuti msana wanu ukhale wowongoka komanso kuti pakati panu muzichita masewera olimbitsa thupi.

Izinto zokwenza Kuwotha moto ku Lunge

• Kutenthetsa: Musanayambe kupuma, ndikofunika kuti mutenthetse bwino. Gwiritsani ntchito mphindi 5 mpaka 10 kuchita masewera olimbitsa thupi pang'ono monga kuthamanga kapena kudumpha ma jacks. Izi zidzakuthandizani kuonjezera kugunda kwa mtima wanu ndi kuyendayenda, kukonzekera minofu yanu kuti muyambe kulimbitsa thupi komanso kuchepetsa chiopsezo cha kuvulala.
• Chibwenzi Chachikulu: Kulakwitsa kofala ndiko kusagwiritsa ntchito pachimake pamphuno. Kusunga wanu

Kuwotha moto ku Lunge Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuwotha moto ku Lunge?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Lunge. Ndi njira yabwino yotambasula ndi kulimbikitsa thupi lapansi, kuphatikizapo chiuno, ntchafu, ndi ana a ng'ombe. Komabe, ndikofunikira kuyamba pang'onopang'ono ndikusunga mawonekedwe oyenera kuti musavulale. Oyamba kumene ayenera kuyamba ndi kayendedwe kakang'ono ndikuwonjezeka pang'onopang'ono pamene mphamvu zawo ndi kusinthasintha zikukula. Zingakhalenso zothandiza kukhala ndi mphunzitsi kapena katswiri wodziwa masewera olimbitsa thupi kuti ayang'ane poyamba kuti awonetsetse kuti ali ndi mawonekedwe olondola.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuwotha moto ku Lunge?

• The Reverse Lunge Warm-Up: M'malo mopita patsogolo, mumabwerera m'mbuyo kulowa m'mphuno, yomwe imayang'ana minofu yosiyana pang'ono ndikuthandizira kusintha bwino.
• The Lateral Lunge Warm-Up: Kusintha kumeneku kukupangitsani kuti mupite kumbali kulowa m'mphuno, zomwe zingathandize kutentha ndi kutambasula ntchafu zanu zamkati ndi zakunja.
• The Walking Lunge Warm-Up: Mtunduwu umaphatikizapo kulowera kutsogolo ndi mwendo umodzi, kenako kubweretsa mwendo wina kutsogolo, ndikukupititsani patsogolo, komwe kumatha kukhala kwamphamvu komanso kwamtima.
• The Jumping Lunge Warm-Up: Uku ndikusintha kopitilira muyeso, komwe mumalumphira kuti musinthe miyendo pamalo olowera, zomwe zitha kukhala njira yabwino yowonjezerera kugunda kwa mtima ndikutenthetsa thupi lonse.

Izinto zokufunda ezishisa ezivumelekile Kuwotha moto ku Lunge?

• Mawondo Apamwamba: Mawondo apamwamba ndi ntchito yothandizana kwambiri chifukwa amaloza magulu ofanana a minofu monga mapapu - ma quads, hamstrings, ndi glutes - komanso amathandizira kusintha kusinthasintha kwanu, zomwe ndizofunikira kuti muzichita bwino.
• Mitsempha ya M'chiuno: Pochita mabwalo a m'chiuno, mumatenthetsa chiuno cha chiuno ndi minofu yozungulira, yomwe imakhudzidwa kwambiri ndi mapapo, motero kuonetsetsa kuti kusinthako kukuyenda bwino mu kutentha kwa m'mapapo ndikupewa zovuta zilizonse kapena kuvulala.