Lunge

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Migergo
• Imimiselo eqhapho: Gluteus Maximus, Quadriceps
• Amashwa eqhapho: Adductor Magnus, Soleus

Ukuxhumana kwe Lunge

Lunge ndi masewera olimbitsa thupi apansi omwe amalimbitsa ndi kulimbitsa minofu m'miyendo ndi m'chiuno mwanu, kuphatikizapo quadriceps, hamstrings, ndi glutes. Ndiwoyenera aliyense, kuyambira oyamba olimbitsa thupi mpaka othamanga, chifukwa cha kusinthasintha kwake komanso mawonekedwe ake. Anthu angafune kuchita mapapu osati pomanga minofu ndi toning, komanso kuwongolera bwino, kulumikizana, komanso kulimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lunge

• Tengani sitepe kutsogolo ndi phazi lanu lakumanja, kusunga msana wanu wamtali ndi mapewa anu pansi.
• Tsitsani thupi lanu mpaka ntchafu yanu yakumanja ifanane pansi ndipo bondo lanu lakumanja lili pamwamba pa bondo lanu lakumanja, ndikuchotsa bondo lanu lakumanzere pansi.
• Kankhirani mmbuyo pamalo oyamba, ndikuyendetsa chidendene chanu chakumanja.
• Bwerezani masitepe omwewo ndi phazi lanu lakumanzere kutsogolo, kusinthasintha miyendo kuti mubwereze nambala yomwe mukufuna.

Izinto zokwenza Lunge

• Sungani Thupi Lanu Lapamwamba Lolunjika: Thupi lanu lakumtunda liyenera kukhala lolunjika komanso lolunjika panthawi yonseyi. Pewani kutsamira kutsogolo kapena kumbuyo chifukwa izi zingayambitse msana wanu ndikutaya mphamvu yanu.
• Gwirani Ntchito Yanu Yoyambira: Minofu yanu yam'munsi imagwira ntchito yofunika kwambiri kuti mukhalebe bwino panthawi yamapapu. Phatikizani pachimake chanu pakuchita masewera olimbitsa thupi kuti mukhale okhazikika komanso kupewa kuvulala.
• Osathamanga: Tengani nthawi yanu ndikuyenda kulikonse, kuwonetsetsa kuti mukuyenda bwino komanso kuwongolera. Kuthamanga mothamanga kungayambitse mawonekedwe osayenera, kuchepetsa mphamvu ya masewera olimbitsa thupi ndikuwonjezera chiopsezo cha kuvulala.
• Kuzama kwa Lunge: Pewani kulowa mkati mozama chifukwa izi zitha kuyika mawondo anu mosayenera. Kutsogolo ntchafu ayenera kufanana

Lunge Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Lunge?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi. Ndilo masewera olimbitsa thupi kwambiri pogwira ntchito m'munsi mwa thupi, makamaka ntchafu ndi matako. Komabe, ndikofunikira kuti oyamba kumene ayambe ndi mawonekedwe oyenera kuti asavulale. Angafunenso kuyamba ndi mapapu olemera thupi asanawonjezere zolemera. Nthawi zonse tikulimbikitsidwa kukaonana ndi katswiri wolimbitsa thupi kapena mphunzitsi kuti muwonetsetse kuti masewerawa akuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lunge?

• The Lateral Lunge imaphatikizapo kuponda kumbali m'malo mopita kutsogolo, kulunjika mkati ndi kunja kwa ntchafu minofu.
• The Walking Lunge ndi njira yosunthika yomwe mumapita patsogolo mosalekeza, kusinthasintha miyendo, zomwe zimakuvutitsaninso bwino.
• Jumping Lunge imawonjezera chinthu cha cardio pakuchita masewera olimbitsa thupi powonjezera kulumpha pamene mukusintha miyendo.
• The Curtsy Lunge ndikusintha komwe mumaponda phazi lanu kumbuyo ndi thupi lanu, ndikuchita ntchafu ndi ntchafu mosiyanasiyana.

Izinto zokufunda ezishisa ezivumelekile Lunge?

• Masitepe amaphatikizanso ma Lunges popeza onsewa amaphatikizanso mayendedwe ofanana ndikuchita magulu a minofu omwewo, kupereka masewera olimbitsa thupi komanso kupititsa patsogolo kuyenda.
• Ma Deadlifts amaphatikizana ndi Lunges poyang'ana unyolo wakumbuyo, kuphatikiza ma hamstrings ndi glutes, omwe amathandizira kulimbitsa mphamvu zam'thupi komanso kukhazikika, zofunika kuti mapapu agwire bwino.