Mbali Lunge

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

Ukuxhumana kwe Mbali Lunge

The Side Lunge ndi masewera olimbitsa thupi apansi omwe amayang'ana kwambiri ma glutes, quads, ndi ntchafu zamkati, kulimbikitsa mphamvu, kusinthasintha, ndi kusinthasintha. Ndiwoyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa amatha kusinthidwa kapena kukulitsidwa kuti akwaniritse zosowa zenizeni. Kuchita nawo Side Lunge kumatha kupititsa patsogolo mayendedwe apambuyo pamasewera, kumathandizira mayendedwe atsiku ndi tsiku, ndikuthandizira kuti mukhale ndi chizolowezi cholimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mbali Lunge

• Tengani sitepe yaikulu kumanja ndi phazi lanu lakumanja, kusunga zala zanu zolunjika kutsogolo ndi phazi lanu lakumanzere molimba.
• Phimbani bondo lanu lakumanja ndikukankhira m'chiuno ngati kuti mwakhala pampando kumanja kwanu. Mwendo wanu wakumanzere ukhale wowongoka.
• Gwirani malo kwa masekondi angapo, kusunga chifuwa chanu molunjika ndi kulemera kwanu pachidendene chakumanja.
• Chotsani phazi lanu lakumanja kuti mubwerere kumalo oyambira, kenaka bwerezani mbali inayo kuti muzichita masewera olimbitsa thupi.

Izinto zokwenza Mbali Lunge

• Kusuntha Koyendetsedwa: Kulakwitsa kofala ndikuthamangira mumayendedwe. Onetsetsani kuti mukuchita masewera olimbitsa thupi pang'onopang'ono komanso mowongolera. Izi sizimangotsimikizira kuti mukugwira ntchito minofu yoyenera, komanso kuchepetsa chiopsezo cha kuvulala.
• Sungani Chifuwa Chanu M'mwamba: Cholakwika china chofala ndikusiya chifuwa chanu chigwere pansi panthawi yopuma. M'malo mwake, sungani chifuwa chanu ndipo msana wanu ukhale wosalowerera. Izi zidzakuthandizani kuti mukhale ndi thanzi labwino komanso kuti mukhale ndi thanzi labwino.
• Osatambasula: Ndikofunika kuti musawonjeze mwendo wanu

Mbali Lunge Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mbali Lunge?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Side Lunge. Komabe, ndikofunikira kuti muyambe ndi mphamvu yopepuka kuti mupewe kuvulala ndikuwonetsetsa mawonekedwe oyenera. Oyamba kumene ayenera kuyang'ana pa kuyendetsa bwino kayendetsedwe kake asanawonjezere zolemera kapena kuwonjezera mphamvu. Ndibwinonso kuti mukhale ndi katswiri wodziwa masewera olimbitsa thupi kuti muwonetsetse kuti mukuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mbali Lunge?

• The Lateral Lunge yokhala ndi Knee Drive imaphatikizira kukweza mawondo kumapeto kwa gudumu kuti igwire pakati ndikuwongolera bwino.
• The Side Lunge yokhala ndi Dumbbell Twist imaphatikizapo kupotoza m'chiuno ndikugwira dumbbell, yomwe imagwira ntchito zolimbitsa thupi ndi mikono.
• The Side Lunge yokhala ndi Hop imawonjezera kulumpha pang'ono pamene mukukankhira pa phazi la mapapu, ndikuwonjezera mphamvu ya cardio.
• The Walking Side Lunge imaphatikizapo kuchita phazi molunjika kutsogolo, mosinthana mbali, kuti muwonjezere chinthu champhamvu pakuchita masewera olimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Mbali Lunge?

• Masitepe: Zochita izi zimagwiranso ntchito m'munsi mwa thupi, makamaka quadriceps, ndipo zimatha kuwonjezera mphamvu ndi kulumikizana komwe kumafunikira pamapapo am'mbali.
• Milatho ya Glute: Zochita izi zimakwaniritsa mapapu am'mbali poyang'ana ma glutes ndi hamstrings, zomwe zimathandiza kuti chiuno chikhale cholimba, chomwe chili chofunikira kwambiri kuti mapapu a m'mbali akhalebe bwino.