Kuwotha moto ku Lunge

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

Ukuxhumana kwe Kuwotha moto ku Lunge

The Warming-up in Lunge Exercise ndi kayendetsedwe kake kamene kamakonzekeretsa thupi lanu kuchita masewera olimbitsa thupi mwakusintha kusinthasintha kwanu, kukulitsa mphamvu zanu, komanso kulimbikitsa minofu yanu yapansi. Ndizoyenera kwa aliyense, kuphatikizapo oyamba kumene ndi othamanga apamwamba, chifukwa amalimbikitsa kuchita bwino komanso amachepetsa chiopsezo cha kuvulala. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti awonjezere kuyenda kwawo, kuwongolera kaphatikizidwe ka minofu, ndikukonzekera matupi awo kuchita masewera olimbitsa thupi kwambiri.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuwotha moto ku Lunge

• Tengani sitepe yayikulu kutsogolo ndi phazi lanu lakumanja, ndipo tsitsani thupi lanu mpaka bondo lanu lakumanja litapindika pamakona a digirii 90 ndipo bondo lanu lakumanzere latsala pang'ono kukhudza pansi.
• Gwirani malowa kwa masekondi angapo kuti mutambasule minofu yanu ndikuwonjezera kugunda kwa mtima wanu.
• Kankhirani phazi lanu lakumanja kuti mubwerere pamalo oyamba.
• Bwerezani masitepe omwewo ndi phazi lanu lakumanzere, kusinthasintha miyendo nthawi yonse yofunda.

Izinto zokwenza Kuwotha moto ku Lunge

• Pewani Kutsamira Patsogolo: Kulakwitsa kofala komwe anthu amapanga pochita mapapu ndikutsamira kutsogolo kapena kumbuyo. Izi zitha kuyika zovuta zosafunikira pamaondo anu ndi kumbuyo. Sungani thupi lanu lakumtunda mowongoka, ndi mapewa anu kumbuyo ndikumasuka ndipo nthawi zonse muzichita pachimake.
• Kuwonjezeka Kwapang'onopang'ono: Yambani ndi chiwerengero chochepa cha ma reps ndipo pang'onopang'ono muwonjezere mphamvu ndi kupirira kwanu. Izi zidzakuthandizani kupewa kuvulala ndikuwonetsetsa kuti simukukankhira thupi lanu molimba kwambiri posachedwa.
• Kugwiritsa Ntchito Manja: Don

Kuwotha moto ku Lunge Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuwotha moto ku Lunge?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Lunge. Ndizochita masewera olimbitsa thupi kuti mwendo ukhale wolimba komanso wosinthasintha. Komabe, ayenera kuyamba ndi kusuntha kwakung'ono ndikuwonjezeka pang'onopang'ono pamene akukhala omasuka komanso amphamvu. Ndikofunikiranso kuwonetsetsa kuti mawonekedwe ali olondola kuti asavulale. Ngati akumva kusapeza bwino kapena kupweteka, ayenera kusiya kuchita masewera olimbitsa thupi ndikuwonana ndi katswiri wolimbitsa thupi kapena physiotherapist.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuwotha moto ku Lunge?

• The Walking Lunge ndi kusiyana kwina komwe kungagwiritsidwe ntchito ngati kutentha, komwe m'malo mobwerera kumalo oyambira pambuyo pa phazi lililonse, mumapita patsogolo mukuyenda, kusinthasintha miyendo.
• Kuti mukhale ndi vuto lowonjezera komanso kutentha kwambiri, yesani Jumping Lunge, pomwe mumalumpha kwambiri pakati pa malo a lunge, kusinthana miyendo pakati pamlengalenga.
• The Side Lunge ndikusintha komwe kumayang'ana ntchafu zanu zamkati ndi zakunja, ndipo kumaphatikizapo kutulutsa mwendo umodzi kumbali ndikuupinda pamabondo, ndikuwongoka mwendo wina.
• Pomaliza, Reverse Lunge ndi njira ina yotenthetsera bwino, yomwe imaphatikizapo kubwerera kumbuyo m'mapapo m'malo mopita patsogolo.

Izinto zokufunda ezishisa ezivumelekile Kuwotha moto ku Lunge?

• Mawondo Apamwamba: Mawondo apamwamba amagwira ntchito ngati chithandizo chothandizira kutentha m'mapapo pamene akuyang'ana magulu omwewo a minofu, makamaka ntchafu ndi glutes, ndikuthandizira kuwonjezereka kwa kayendetsedwe ka chiuno ndi mawondo, kupanga kusintha kwa mapapo. wosalala.
• Kutambasula Kwamphamvu: Kutambasula kwamphamvu, monga kugwedezeka kwa miyendo kapena mabwalo amanja, kumakhala kothandiza kuthandizira kutentha m'mapapo chifukwa kumathandizira kusinthasintha komanso kuyenda, kuchepetsa kuuma kwa minofu, ndikukonzekera thupi kuti ligwirizane ndi kupsinjika kwa mapapu potenthetsa minofu. ndi zolumikizana.