Kuyimitsidwa Kumbuyo Lunge

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

Ukuxhumana kwe Kuyimitsidwa Kumbuyo Lunge

The Suspension Rear Lunge ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu ya m'munsi mwa thupi lanu, kuphatikiza ma glutes, quads, ndi hamstrings, ndikupangitsanso pachimake chanu kuti mukhale bata. Ntchitoyi ndi yoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyambirira mpaka apamwamba, chifukwa amatha kusintha malinga ndi mphamvu za munthu payekha komanso kusinthasintha. Anthu atha kusankha kuchita Suspension Rear Lunge chifukwa sikuti imangothandiza kupanga minofu ndikuwongolera bwino, komanso imathandizira kupititsa patsogolo kayendetsedwe ka ntchito m'moyo watsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuyimitsidwa Kumbuyo Lunge

• Bweretsani phazi limodzi kumbuyo ndikuyiyika mu chingwe choyimitsira, kusunga kulemera kwanu kumapazi anu akutsogolo.
• Pang'onopang'ono tsitsani thupi lanu pamalo olowera, ndikuweramitsa bondo lanu lakutsogolo mpaka madigiri 90 ndikuwongolera mwendo wanu wakumbuyo.
• Gwirani malo opumira kwa masekondi angapo, kuonetsetsa kuti bondo lanu lakutsogolo lili pamwamba pa bondo lanu ndipo bondo lanu lina likulozera pansi.
• Kanikizani chidendene chanu chakutsogolo kuti mubwerere pomwe mudayambira, kenaka sinthani miyendo ndikubwereza masewerowa.

Izinto zokwenza Kuyimitsidwa Kumbuyo Lunge

• Kugwirizana Kwambiri: Phatikizani maziko anu muzochita zonse. Izi sizidzangothandiza kukhalabe okhazikika komanso kulimbitsa gawo lanu lapakati. Pewani kulola kumbuyo kwanu kapena m'mimba kugwedezeka, chifukwa izi zingayambitse kupweteka kwa msana kapena kuvulala.
• Yesetsani Kuyenda Kwanu: Pewani kuthamanga mofulumira. Kuyenda pang'onopang'ono, koyendetsedwa bwino kumakhala kothandiza komanso kumachepetsa chiopsezo cha kuvulala. Tsitsani thupi lanu m'mphuno, imani, kenaka kanikizani chidendene chanu chakutsogolo kuti mubwerere pomwe munayambira.
• Kuzama kwa Lunge: Kulakwitsa kofala sikulowa mkati mozama. Yesetsani kuchepetsa thupi lanu

Kuyimitsidwa Kumbuyo Lunge Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuyimitsidwa Kumbuyo Lunge?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Suspension Rear Lunge. Komabe, ndikofunikira kuwonetsetsa mawonekedwe ndi njira yoyenera kuti musavulale. Zingakhale zopindulitsa kukhala ndi mphunzitsi kapena katswiri wazolimbitsa thupi awonetse kaye masewerawa. Komanso, oyamba kumene ayenera kuyamba ndi kulemera kopepuka kapena kulemera kwa thupi lawo mpaka atamasuka ndi kuyenda. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunika kumvetsera thupi lanu osati kukankhira mwamphamvu kwambiri.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuyimitsidwa Kumbuyo Lunge?

• Kuyimitsidwa Kumbuyo Kwa Lunge Ndi Kupotoza: Kusinthaku kumawonjezera kupindika kwa torso mukabwerera m'mbuyo, zomwe zingakuthandizeni kuyika pachimake chanu ndikuwongolera bwino.
• Kuyimitsidwa Kumbuyo Kumbuyo Kumawondo Kuyendetsa: Mwakusiyana uku, mumayendetsa bondo la mwendo wanu wakumbuyo kupita pachifuwa chanu pamene mukuyimirira, zomwe zimawonjezera chinthu cha cardio ndikugwira ntchito yanu.
• Kuyimitsidwa Kuyimitsidwa Kumbuyo Kwa Lunge: Kusinthaku kumawonjezera chinthu cha plyometric, pomwe mumalumphira ndikusintha miyendo pakati pamlengalenga, ndikuwonjezera vuto la mtima.
• Kuyimitsidwa Kumbuyo Kwa Lunge Ndi Bicep Curl: Kusinthaku kumaphatikiza ntchito yakumtunda kwa thupi pochita bicep curl mukabwerera chammbuyo, ndikupangitsa kukhala kolimbitsa thupi kwathunthu.

Izinto zokufunda ezishisa ezivumelekile Kuyimitsidwa Kumbuyo Lunge?

• Kupititsa patsogolo: Kupititsa patsogolo kumagwiranso ntchito kumunsi kwa thupi, makamaka ma quadriceps, omwe ndi ofunika kwambiri kuti azikhala okhazikika komanso osasunthika panthawi ya Suspension Rear Lunges, motero angathandize kusintha mawonekedwe anu a mapapu ndikugwira ntchito.
• Glute Bridges: Glute Bridges imayang'ana pa kulimbikitsa glutes ndi hamstrings, minofu iwiri yomwe imakhudzidwa kwambiri ndi Suspension Rear Lunges, ndipo motero ingathandize kuwonjezera mphamvu ndi kukhazikika kwa mapapo anu.