Lunge ndi Leg Lift

• Inhloko yeziNdawo: PlyometricsMutengo ili pa gulu limakonda.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Lunge ndi Leg Lift

The Lunge with Leg Lift ndi masewera olimbitsa thupi omwe amalimbana ndi magulu angapo a minofu, kuphatikizapo glutes, quads, hamstrings, ndi core, kupititsa patsogolo mphamvu, kusinthasintha, ndi kusinthasintha. Ndiwoyenera kwa okonda masewera olimbitsa thupi amisinkhu yonse, kuyambira oyamba kupita patsogolo, chifukwa amatha kusinthidwa molingana ndi milingo yolimbitsa thupi. Anthu angafune kuchita masewera olimbitsa thupi kuti achepetse mphamvu zathupi, kulimbikitsa kukhazikika kwapakati, kuwongolera kulumikizana, ndikuwonjezera magwiridwe antchito awo onse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lunge ndi Leg Lift

• Tengani sitepe yayikulu kutsogolo ndi phazi lanu lakumanja ndikutsitsa thupi lanu mpaka bondo lanu lakumanja litapindika mpaka madigiri a 90 ndipo bondo lanu lakumanzere likuyandikira pansi. Awa ndi malo a mapapu.
• Kankhirani ndi phazi lanu lakumanja ndikulibwezera pamalo pomwe mukuyambira pomwe mukukweza mwendo wanu wakumanzere molunjika kumbuyo kwanu, ndikusunga pachimake chanu ndikusunga bwino.
• Tsitsani mwendo wanu wakumanzere kuti mubwerere kumalo oyambira.
• Bwerezani zolimbitsa thupi ndi mwendo wosiyana, kusinthanitsa mbali zomwe mukufuna kubwereza.

Izinto zokwenza Lunge ndi Leg Lift

• Gwirani Ntchito Yanu: Kuti mukweze mwendo, tambani chidendene chanu chakumbuyo ndikukweza mwendo wanu wakumbuyo pansi, ndikubweretsa bondo lanu pachifuwa chanu. Phatikizani pachimake chanu kuti chikuthandizeni kuwongolera ndikupereka bata panthawi yokweza.
• Yesetsani Kuyenda Kwanu: Pewani kuthamanga mothamanga. M'malo mwake, yang'anani pamayendedwe olamulidwa, mwadala. Izi zidzathandiza kugwirizanitsa bwino minofu ndi kuchepetsa chiopsezo cha kuvulala. Zolakwa Zomwe Muyenera Kupewa:
• Kutsamira Patsogolo: Chimodzi mwa zolakwika zomwe zimachitika kwambiri ndikutsamira patali kwambiri kapena kumbuyo kwambiri panthawi ya phazi. Izi zitha kuyika zovuta zosafunikira pamaondo anu ndi kumbuyo. Yesani kusunga wanu

Lunge ndi Leg Lift Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Lunge ndi Leg Lift?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Lunge ndi Leg Lift. Komabe, ndikofunikira kuyamba pang'onopang'ono ndikuyang'ana kwambiri kukhalabe ndi mawonekedwe oyenera kuti musavulale. Ngati kukweza mwendo kumakhala kovuta kwambiri poyamba, oyamba kumene angayambe ndi phazi ndipo pang'onopang'ono amaphatikizapo kukweza mwendo pamene mphamvu zawo ndi bwino zikuyenda bwino. Ndikwabwinonso kukhala ndi mphunzitsi kapena katswiri wolimbitsa thupi yemwe akukutsogolerani poyambira pakuchita masewera olimbitsa thupi kuti muwonetsetse kuti mukuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lunge ndi Leg Lift?

• Reverse Lunge ndi Leg Lift: M'malo mongoyang'ana kutsogolo, mumabwerera m'mbuyo ndikulowa m'mphuno ndikukweza mwendo wanu wakutsogolo pamene mukubwerera kuima.
• Lunge ndi High Knee Lift: Kusinthaku kumawonjezera kukweza mawondo kumapeto kwa phazi lakutsogolo, ndikuwonjezera zovuta pamlingo wanu komanso pachimake.
• Kuyenda Lunge ndi Leg Lift: Uku ndikuyenda pang'onopang'ono komwe mumalowera kutsogolo, kukweza mwendo wakumbuyo uku mukupita patsogolo, kenako kulowa munjira ina.
• Curtsy Lunge yokhala ndi Lift Leg Lift: Apa, mumabwerera mmbuyo ndikudutsa thupi lanu ndikulowa m'malo opindika, kenaka kwezani mwendo wakumbuyo kumbali mukabwerera kuyima.

Izinto zokufunda ezishisa ezivumelekile Lunge ndi Leg Lift?

• Glute Bridges: Ntchitoyi imayang'ana makamaka glutes ndi hamstrings, zomwe zimagwiranso ntchito mu Lunge ndi Leg Lift, motero zimawonjezera mphamvu ya minofu ndi kukhazikika kofunikira pa ntchitoyi.
• Masitepe: Masitepe ndi masewera ena apansi a thupi omwe amagwiritsira ntchito glutes, quads, ndi hamstrings, mofanana ndi Lunge ndi Leg Lift, komanso amawongolera bwino ndi kugwirizana kwanu, zomwe ndizofunikira kuti muzichita mapapu ndi kukweza miyendo bwino.