Thumbnail for the video of exercise: Suspension Side Cross Lunge

Suspension Side Cross Lunge

Umakhi woMsebenzi

Inhloko yeziNdawoKwadrips, Mapahu mamindruji.
IdivayisiHajarori
Imimiselo eqhaphoQuadriceps
Amashwa eqhapho, Adductor Longus, Adductor Magnus, Gastrocnemius, Gluteus Maximus, Pectineous, Soleus, Tensor Fasciae Latae
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Suspension Side Cross Lunge

The Suspension Side Cross Lunge ndi ntchito yovuta ya thupi lonse yomwe imayang'ana kwambiri minofu yapansi ya thupi, kuphatikizapo glutes, quads, ndi hamstrings, komanso kumapangitsa kuti pakhale kukhazikika komanso kukhazikika. Ndiwoyenera kwa anthu omwe ali pamlingo wapakati mpaka wotsogola omwe akufuna kupititsa patsogolo mphamvu zawo zogwirira ntchito ndi ukadaulo. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kumatha kupititsa patsogolo kayendetsedwe kanu, kulimbitsa maseŵera olimbitsa thupi, ndikuthandizira kuti mukhale ndi thanzi labwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Suspension Side Cross Lunge

  • Tengani sitepe yayikulu kumbali ndi phazi lanu lakumanja, kugwada bondo lanu lakumanja ndikukankhira m'chiuno mwanu pamalo olowera, pamene mwendo wanu wakumanzere ukuwongoka ndipo zala zanu zikulozera kutsogolo.
  • Pamene mukuyenda m'mphuno, kokerani zogwirira ntchito zophunzitsira kuyimitsidwa, pogwiritsa ntchito mphamvu zanu zam'mwamba kuti muthandize thupi lanu kukhala bwino.
  • Kankhirani kutali ndi phazi lanu lakumanja kuti mubwerere kumalo oyambira, kukhalabe owongolera ndi kuwongolera posunga kukanikiza kwa wophunzitsa kuyimitsidwa.
  • Bwerezani zolimbitsa thupi kumbali yakumanzere poponda kumbali ndi phazi lanu lakumanzere, ndipo pitirizani kusinthana mbali zina zomwe mukufuna kubwereza.

Izinto zokwenza Suspension Side Cross Lunge

  • Gwiritsani Ntchito Kukaniza Moyenera: Zomangira zoyimitsidwa ziyenera kugwiritsidwa ntchito kuti zithandizire bwino komanso kukhazikika, osati kunyamula zolemetsa zanu zonse. Onetsetsani kuti mwasintha zingwezo kuti zikhale zazitali zomwe zimakupatsani mwayi wochita masewera olimbitsa thupi moyenera koma zimakuvutitsanibe mphamvu zanu.
  • Gwirani Ntchito Yanu: Cholakwika chofala ndikuyiwala kuchita masewera olimbitsa thupi. Kusunga minofu yanu yapakati kudzakuthandizani kuti mukhale okhazikika komanso okhazikika, komanso kugwira ntchito minofu yanu ya m'mimba.
  • Mayendedwe Oyendetsedwa: Pewani kuthamanga mothamanga. Mpweya uliwonse uyenera kuchitidwa pang'onopang'ono, mowongolera. Izi zidzakuthandizani kugwirizanitsa ndikugwira ntchito bwino minofu yomwe mukufuna

Suspension Side Cross Lunge Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Suspension Side Cross Lunge?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Suspension Side Cross Lunge. Komabe, ndikofunikira kuwonetsetsa mawonekedwe ndi njira yoyenera kuti musavulale. Zingakhale zopindulitsa kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse zolimbitsa thupi poyamba. Komanso, oyamba kumene ayenera kuyamba ndi kulemera kopepuka kapena kulemera kwa thupi, ndipo pang'onopang'ono awonjezere pamene akukhala amphamvu komanso omasuka ndi masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Suspension Side Cross Lunge?

  • Kuyimitsidwa kwa mwendo umodzi Side Cross Lunge: Kusintha uku kumafuna kuti muzichita masewera olimbitsa thupi pa mwendo umodzi panthawi, ndikutsutsa kusasunthika kwanu ndi kukhazikika kwanu.
  • Jumping Suspension Side Cross Lunge: Kusinthaku kumawonjezera kulumpha kumapeto kwa phazi, kumawonjezera mphamvu ya cardio ndikugwira ntchito pa mphamvu.
  • Slow-motion Suspension Side Cross Lunge : Kusiyanaku kumaphatikizapo kuchita masewera olimbitsa thupi pang'onopang'ono, zomwe zimawonjezera nthawi yomwe minofu yanu ikugwedezeka ndipo ingathandize kupititsa patsogolo kupirira ndi kulamulira.
  • Reverse Suspension Side Cross Lunge: Kusinthaku kumaphatikizapo kubwerera mmbuyo m'mapapo m'malo mopita kumbali, komwe kumayang'ana minofu yosiyana ndipo kungathandize kukonza bwino ndi kugwirizana.

Izinto zokufunda ezishisa ezivumelekile Suspension Side Cross Lunge?

  • Suspension Mountain Climbers ndiwothandizanso kwambiri chifukwa samangogwira ntchito m'munsi mwa thupi komanso amaphatikizanso pachimake, chomwe chili chofunikira kwambiri kuti mukhalebe olimba komanso okhazikika pa Side Cross Lunges.
  • Suspension Lunges amatha kugwira ntchito ngati gawo lolimbitsa thupi la Side Cross Lunges chifukwa onsewa amaphatikiza mayendedwe ofanana, koma kuchokera kumakona osiyanasiyana, potero amapereka kulimbitsa thupi kwathunthu.

Amaxabiso angamahlekwane kanye Suspension Side Cross Lunge

  • Kuyimitsa kulimbitsa thupi kwa ntchafu
  • Zolimbitsa thupi za Quadriceps
  • Dulani nsonga ndi kuyimitsidwa
  • Kuyimitsa mbali yolimbitsa thupi yolimbitsa thupi
  • ntchafu toning ndi kuyimitsidwa
  • Zochita za kuyimitsidwa kwa Quadriceps
  • Kuyimitsidwa maphunziro kwa ntchafu
  • Kuchita masewera olimbitsa thupi ndi kuyimitsidwa
  • Zochita zoyimitsidwa za quadriceps
  • Masewero a Side lunge suspension