Landmine Kumbuyo Lunge

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

Ukuxhumana kwe Landmine Kumbuyo Lunge

Landmine Rear Lunge ndi masewera olimbitsa thupi otsika kwambiri omwe amalimbana ndi ma glutes, quads, ndi hamstrings, komanso amalimbikitsa kukhazikika komanso kukhazikika. Zochita izi ndizoyenera kwa anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba kupita ku othamanga apamwamba, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi luso la munthu. Anthu angasankhe kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti awonjezere mphamvu zathupi, kusintha kugwirizana kwa thupi lonse, ndi kulimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Landmine Kumbuyo Lunge

• Imani moyang'ana kutali ndi bomba lokwirira pansi mapazi anu motalikirana m'lifupi m'lifupi la mapewa, ndipo gwirani mbali ina ya belu ndi manja onse awiri motalikira pachifuwa.
• Yendani kumbuyo ndi phazi lanu lakumanja, ndikutsitsa thupi lanu pamalo olowera. Bondo lanu lakutsogolo liyenera kukhala pamwamba pa bondo lanu, ndipo bondo lanu lakumbuyo liyenera kuyendayenda pansi.
• Kanikizani phazi lanu lakutsogolo kuti mubwerere pomwe mukuyambira, ndikusunga pachimake pachimake ndipo chifuwa chanu chikwezedwe mukuyenda.
• Bwerezani zolimbitsa thupi pa mwendo wina, ndipo pitirizani kusinthana miyendo kuti mubwereze nambala yomwe mukufuna.

Izinto zokwenza Landmine Kumbuyo Lunge

• **Mawonekedwe Olondola**: Bwererani ndi phazi limodzi ndikutsitsa thupi lanu m'mphuno. Bondo lanu lakutsogolo liyenera kukhala pamwamba pa bondo lanu, ndipo bondo lanu lakumbuyo liyenera kuloza pansi. Kanikizani chidendene chanu chakutsogolo kuti mubwerere pamalo oyamba. Onetsetsani kuti chifuwa chanu chikhale m'mwamba ndi pachimake chanu chikugwira ntchito nthawi yonseyi kuti mukhale osamala komanso olamulira.
• **Pewani Kutsamira Mtsogolo**: Kulakwitsa kofala ndiko kutsamira kutsogolo panthawi yakuyenda. Izi zitha kuyika zovuta zosafunikira pamsana wanu ndikuchotsa malingaliro anu kutali ndi thupi lanu lakumunsi. Onetsetsani kuti torso yanu ikhale yowongoka nthawi yonse yochita masewera olimbitsa thupi.
• **Osathamangira **: Kulakwitsa kwina kofala ndikuthamangira mumayendedwe

Landmine Kumbuyo Lunge Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Landmine Kumbuyo Lunge?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Landmine Rear Lunge. Komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse kaye zolimbitsa thupi kuti atsimikizire luso lolondola. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunika kumvetsera thupi lanu osati kukankhira malire anu.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Landmine Kumbuyo Lunge?

• Landmine Lateral Lunge: Mukusintha uku, mumalowera kumbali m'malo mobwerera kumbuyo, komwe kumalunjika mkati ndi kunja kwa ntchafu.
• Landmine Curtsy Lunge: Izi zimaphatikizapo kuponda phazi lanu kumbuyo kwanu, komwe kumagwira ntchito mosiyanasiyana.
• Mphepete mwa Mphepete mwa Mphepete mwa nthaka: Kusintha kumeneku kumaphatikizapo kuyenda kutsogolo ndi mphuno iliyonse, zomwe zingathandize kukonza bwino ndi kugwirizana.
• Landmine Reverse Lunge ndi Kuzungulira: Izi zimaphatikizapo kupotoza torso yanu pamene mukubwerera mmbuyo, zomwe zingathandize kugwirizanitsa pakati panu ndikusintha mphamvu zozungulira.

Izinto zokufunda ezishisa ezivumelekile Landmine Kumbuyo Lunge?

• Ma Deadlifts ndi masewera ena owonjezera pomwe amalozeranso kumunsi kwa thupi, makamaka ma hamstrings ndi glutes, komanso amaphatikiza minofu yakumbuyo ndi yapakati, kupereka mphamvu zambiri zolimbitsa thupi.
• Ma Goblet Squats ndiwowonjezera kwambiri ku Landmine Rear Lunges chifukwa amaloza minofu yapansi yofananira, komanso amaphatikiza mphamvu zakumtunda kwa thupi, makamaka m'mikono ndi mapewa, chifukwa cha kunyamula kulemera.