Lunge ndi Jump

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

Ukuxhumana kwe Lunge ndi Jump

The Lunge with Jump ndi masewera olimbitsa thupi omwe amaphatikiza kulimbitsa thupi ndi cardio, makamaka kulunjika ma quads, glutes, ndi hamstrings, komanso kuwongolera bwino komanso kulumikizana. Ndi chisankho chabwino kwambiri kwa okonda zolimbitsa thupi amisinkhu yonse, kuyambira oyamba kupita kutsogola, omwe akufuna kuwonjezera mphamvu zotsika zathupi ndikuwonjezera kugunda kwamtima. Anthu angafune kuchita masewera olimbitsa thupi kuti azitha kulimbitsa thupi, kulimbikitsa kutaya mafuta, ndikuwonjezera zovuta zomwe amazolowera nthawi zonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lunge ndi Jump

• Yendani kutsogolo ndi phazi lanu lakumanja kulowa m'malo olowera, kuonetsetsa kuti bondo lanu lakumanja lili pamwamba pa bondo lakumanja ndipo bondo lanu lakumanzere lapindika ndikuyendayenda pansi.
• Kankhirani pansi ndi mapazi onse awiri, kulumphira mumlengalenga kwinaku mukusintha malo a mapazi anu pakati pa mpweya, ndikutera ndi phazi lanu lakumanzere kutsogolo.
• Bwerezani kusuntha uku, kusinthasintha miyendo nthawi iliyonse, kuwonetsetsa kuti mayendedwe anu ndi osalala komanso owongolera.
• Pitirizani kuchita izi kuti mubwereze kubwereza kapena nthawi yomwe mukufuna.

Izinto zokwenza Lunge ndi Jump

• Kudumpha Kwambiri: Kudumpha ndi gawo lofunikira pakuchita izi. Onetsetsani kuti mukugwiritsa ntchito minofu ya mwendo wanu kuti muthe kulumpha, osati kuthamanga kwanu. Pamene mukunyamuka pamphambapo, tsitsani mapazi onse awiri nthawi imodzi ndikusintha malo a phazi lanu pakati pa mpweya, ndikutera pang'onopang'ono m'malo olowera. Izi ziyenera kukhala kayendetsedwe koyendetsedwa, kophulika.
• Pewani Kuvulala kwa Knee: Cholakwika chimodzi chomwe muyenera kupewa ndikulola bondo lanu lakutsogolo kupitilira zala zanu pamene mukuyenda. Izi zitha kubweretsa zovuta zambiri pabondo lanu ndipo zitha kuvulaza. Komanso, onetsetsani kuti bondo lanu lakumbuyo lisakhudze

Lunge ndi Jump Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Lunge ndi Jump?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Lunge ndi Jump, koma ndikofunikira kuti muyambe pang'onopang'ono ndikuyang'anitsitsa mawonekedwe kuti musavulale. Ngati kudumpha kumakhala kovuta kwambiri kapena kukupangitsani kusamva bwino, oyamba kumene amatha kusintha masewerawa pochotsa kulumpha ndikungosinthana mapapu. Pamene mphamvu ndi chipiriro zimakula, amatha kuwonjezera kulumpha m'chizoloŵezi. Nthawi zonse tikulimbikitsidwa kukaonana ndi katswiri wolimbitsa thupi kapena wophunzitsa pamene mukuyamba ndondomeko yatsopano yolimbitsa thupi kuti muwonetsetse mawonekedwe ndi njira yoyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lunge ndi Jump?

• Reverse Lunge Jump: M'malo mopita kutsogolo, mumagwera chammbuyo, kenako kudumpha ndikusintha miyendo mumlengalenga.
• Lunge Lumpha Ndi Zolemera: Kusintha kumeneku kumawonjezera vuto pogwira ma dumbbells kapena kettlebells m'manja mwanu pamene mukudumpha.
• Plyometric Lunge Jump: Iyi ndi mtundu wophulika kwambiri momwe mumadumphira, kenako kudumpha momwe mungathere, kusinthira miyendo mlengalenga.
• Lunge Lumpha ndi Kupotoza: Mukusintha uku, mumapanga kulumpha, koma onjezerani torso kupotoza kumbali ya mwendo wakutsogolo.

Izinto zokufunda ezishisa ezivumelekile Lunge ndi Jump?

• Ma Burpees: Ma Burpees ndi masewera olimbitsa thupi athunthu omwe amathandizira kulimbitsa thupi kwanu kolimbitsa thupi, mofanana ndi Lunges ndi Jump, komanso kugwira ntchito paminyewa yam'munsi yomweyi limodzi ndi kumtunda ndi pachimake.
• Okwera Mapiri: Zochitazi zimathandiziranso Mapapu ndi Jump chifukwa amawonjezera kupirira kwa mtima, amalimbikitsa kulimba mtima komanso kugwirizana, komanso amagwira ntchito pamiyendo yomweyi pomwe akugwira pachimake kuti bata.