Weighted Stretch Lunge

• Inhloko yeziNdawo: Kwadrips, Ndaga za kukhoma, Mapahu mamindruji.
• Idivayisi: Wurumuhaye
• Imimiselo eqhapho: Gluteus Maximus, Hamstrings, Quadriceps
• Amashwa eqhapho: Adductor Magnus, Soleus

Ukuxhumana kwe Weighted Stretch Lunge

The Weighted Stretch Lunge ndi masewera olimbitsa thupi omwe amayang'ana magulu angapo a minofu, kuphatikizapo glutes, quads, hamstrings, ndi core, kupereka kulimbitsa thupi kwakukulu kwa thupi kwinaku mukuwongolera bwino ndi kusinthasintha. Ndikoyenera kwa anthu amagulu onse olimbitsa thupi, kuyambira oyambirira mpaka othamanga apamwamba, monga kulemera komwe kumagwiritsidwa ntchito kungasinthidwe kuti zigwirizane ndi mphamvu ndi kupirira kwa munthuyo. Anthu angasankhe kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti alimbikitse kamvekedwe ka minofu, kulimbikitsa mphamvu zogwirira ntchito, komanso kulimbitsa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Weighted Stretch Lunge

• Tengani sitepe yaikulu kutsogolo ndi phazi lanu lakumanja, kusunga phazi lanu lakumanzere.
• Tsitsani thupi lanu pamalo olowera, kugwada mawondo onse mpaka madigiri 90, ndikusunga torso yanu molunjika komanso pachimake chanu.
• Pamene mukugwedezeka, tambasulani manja anu patsogolo panu pamtunda wa mapewa, mutagwira ma dumbbells mosasunthika.
• Chotsani phazi lanu lakumanja kuti mubwerere kumalo oyambira, kutsitsa manja anu kumbuyo kwanu, kenaka mubwerezenso kuyenda ndi phazi lanu lakumanzere likupita patsogolo.

Izinto zokwenza Weighted Stretch Lunge

• Pewani Kutsamira Patsogolo: Cholakwika chomwe muyenera kupewa ndikutsamira torso yanu kutsogolo. Izi zitha kuyika zovuta zosafunikira pamsana wanu ndi mawondo. M'malo mwake, sungani torso yanu molunjika panthawi yonseyi, zomwe zidzakuthandizani kugwirizanitsa pakati panu ndikuteteza kumbuyo kwanu.
• Kusankha Kulemera: Sankhani kulemera komwe kuli kovuta koma kotheka. Ndi bwino kuyamba ndi zolemera zopepuka ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula. Kugwiritsa ntchito zolemera zomwe zimakhala zolemetsa kwambiri zimatha kubweretsa mawonekedwe osayenera komanso kuvulala komwe kungachitike.
• Mayendedwe Oyendetsedwa: Onetsetsani kuti mayendedwe onse akuchedwa komanso amayendetsedwa. Pewani zachilendo

Weighted Stretch Lunge Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Weighted Stretch Lunge?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Weighted Stretch Lunge. Komabe, ndikofunikira kuyamba ndi kulemera komwe kumakhala kosavuta komanso kosalemetsa. Kukonzekera koyenera ndikofunikira pamasewera aliwonse kuti mupewe kuvulala, kotero oyamba angafune kuphunzira masewerawa poyamba popanda kulemera kulikonse kapena kulemera kopepuka kwambiri. Pamene mphamvu ndi mphamvu zikuyenda bwino, kulemera kumatha kuwonjezeka pang'onopang'ono. Ngati mukumva kupweteka kapena kusapeza bwino panthawi yolimbitsa thupi, ndi bwino kusiya ndikufunsana ndi katswiri wolimbitsa thupi kapena dokotala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Weighted Stretch Lunge?

• Kettlebell Weighted Stretch Lunge: M'mawonekedwe awa, mumagwiritsa ntchito kettlebell pamalo a goblet (pafupi ndi chifuwa chanu) pamene mukuchita kutambasula.
• Barbell Weighted Stretch Lunge: Kusiyanaku kumaphatikizapo kuyika belu pamapewa anu ndikusunga bwino mukamatambasula.
• Medicine Ball Weighted Stretch Lunge: Mtunduwu umaphatikizapo mpira wamankhwala womwe umakhala patsogolo pako kapena pachifuwa chako kuti ugwire pachifuwa chako kwambiri panthawi yotambasula.
• Resistance Band Weighted Stretch Lunge: Mukusintha uku, mumagwiritsa ntchito bandi yopinga m'chiuno mwanu kapena pansi pa mapazi anu kuti muwonjezere kupsinjika ndikuwonjezera vuto la kutambasula.

Izinto zokufunda ezishisa ezivumelekile Weighted Stretch Lunge?

• Ma Deadlifts: Ma Deadlifts amaphatikizana ndi Mapapu Olemetsa Otambasulira pomwe amayang'ananso kumunsi kwa thupi ndi pachimake, kulimbitsa ma glutes, hamstrings, ndi minofu yam'mbuyo, pomwe amalimbikitsa kaimidwe kabwinoko komanso moyenera.
• Masitepe: Masitepe ndi masewera olimbitsa thupi omwe amathandizira ku Weighted Stretch Lunges pamene amayang'ana quadriceps, glutes, ndi hamstrings, zofanana ndi mapapu, komanso amathandizira kugwirizanitsa ndi kusinthasintha.