Lunge

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Gluteus Maximus, Quadriceps
• Amashwa eqhapho: Adductor Magnus, Soleus

Ukuxhumana kwe Lunge

The Lunge ndi masewera olimbitsa thupi otsika kwambiri omwe amayang'ana minofu ingapo, kuphatikizapo quadriceps, hamstrings, glutes, ndi ana a ng'ombe, zomwe zimathandizira kukhazikika, kugwirizanitsa, ndi kukhazikika kwapakati. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa amatha kusinthidwa kuti agwirizane ndi luso la munthu. Anthu angafune kuchita masewera olimbitsa thupi osati kungolimbitsa mphamvu ndi kamvekedwe ka minofu komanso kupititsa patsogolo magwiridwe antchito a thupi lawo lonse komanso kuchita masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lunge

• Tengani sitepe yaikulu kutsogolo ndi phazi lanu lakumanja, kusunga phazi lanu lakumanzere.
• Tsitsani thupi lanu mpaka bondo lanu lakumanja lipanga ngodya ya digirii 90, kuonetsetsa kuti bondo lanu lakumanja lili pamwamba pa bondo lakumanja ndipo bondo lanu lakumanzere likuyendayenda pansi.
• Kankhirani phazi lanu lakumanja kuti mubwerere pamalo oyamba.
• Bwerezani kusuntha ndi mwendo wanu wakumanzere, kusinthasintha miyendo pa kubwereza kulikonse.

Izinto zokwenza Lunge

• Kuyimika Mapazi Moyenera: Mukapita kutsogolo mumphuno, bondo lanu lakutsogolo liyenera kukhala pamwamba pa bondo lanu, ndipo bondo lanu lina lisakhudze pansi. Onetsetsani kuti phazi lanu lakutsogolo likuloza kutsogolo, osati kulowa kapena kunja. Cholakwika chofala ndikulola bondo lakutsogolo kupitilira zala zala, zomwe zingayambitse kuvulala kwa mawondo.
• Gwirani Ntchito Yanu: Yesetsani kukhala pachiwopsezo chanu panthawi yonse yolimbitsa thupi. Izi zidzakuthandizani kukhalabe olimba, kuwongolera kayendetsedwe kanu, ndi kuteteza msana wanu. Anthu ambiri amaiwala kuchita nawo pachimake, zomwe zingayambitse kusakhazikika komanso mawonekedwe osauka.
• Gwiritsani Ntchito Njira Yoyenera Yoyenda: Tsitsani thupi lanu mpaka ntchafu yanu yakutsogolo ifanane ndi pansi

Lunge Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Lunge?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi. Ndi kayendedwe kabwino kamene kamakhala kothandiza kuti miyendo ikhale yolimba komanso yabwino. Komabe, ndikofunikira kuti muyambe ndi kulemera ndi kusuntha komwe kumakhala komasuka komanso kosavuta. Ndikofunikiranso kuphunzira ndikusunga mawonekedwe oyenera kuti mupewe kuvulala. Mungafune kuganizira zoyambira ndi mapapu olemera thupi musanayambe kupita ku mapapu olemera kapena zovuta zina. Monga nthawi zonse, ndi bwino kukaonana ndi katswiri wolimbitsa thupi ngati simukudziwa momwe mungachitire bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lunge?

• Reverse Lunges: M'malo mopita patsogolo, mumabwerera m'mbuyo kuti mulowe m'malo opumira.
• Mitsempha Yam'mbali: Kusiyanaku kumaphatikizapo kuponda kumbali m'malo mopita patsogolo, kugwira ntchito mkati ndi kunja kwa ntchafu minofu kwambiri.
• Jumping Lunges: Uku ndikusintha kotsogola komwe mumalumphira kuti musinthe miyendo pamalo olowera, ndikuwonjezera vuto la mtima.
• Curtsy Lunges: Kusintha kumeneku kumaphatikizapo kubwerera mmbuyo ndi kudutsa thupi lanu, kutsanzira curtsy, yomwe imayang'ana matumbo ndi ntchafu zamkati mosiyana.

Izinto zokufunda ezishisa ezivumelekile Lunge?

• Ma step-ups amathandiziranso mapapu chifukwa amatsanzira kayendedwe ka mapapu, komwe kumathandiza kuti mapapu azikhala bwino, azigwirizana komanso azilimbitsa thupi limodzi.
• Ma Deadlifts amatha kukhala opindulitsa pamapapo chifukwa amangoyang'ana kwambiri kumbuyo - ma hamstrings, glutes, ndi m'munsi kumbuyo, zomwe zimapereka kulimbitsa thupi bwino kwa mwendo kuphatikizira ndi mapapo.