Ukuhlaselwa: abakwenzayo nokuthi bangakwazi kanjani ukusebenzisa ama-lunges angama-20 (izithombe)

I-lunge ukuzivocavoca okuvamile kwemisipha yemilenze nezinqe, esetshenziswa emandleni, ekuqeqesheni i-aerobic nangesikhawu. Ama-lumges abhekwa njengenye yezivivinyo eziphumelela kakhulu futhi eziwusizo zokulinganisa imisipha ye-gluteal.

Ngaphezu kwalokho, ukuhlaselwa kunezindlela ezahlukahlukene zokwakheka (ukulungiswa), ngakho-ke lo msebenzi uyinto enhle kakhulu kunoma yikuphi ukuzivocavoca. Kulesi sihloko, sizoxoxa ngazo zonke izici zokuhlaselwa okuqalisiwe, kanye nokuguqula ukwenziwa kokuhlaselwa kanye nezici zazo.

Ukuhlaselwa: ubuchwepheshe kanye nenhloko

Ama-lumges - okunye kokuzivocavoca okunzima kakhulu kusuka ekubukeni kobuchwepheshe, ngakho-ke, ukufeza umphumela wokuzivocavoca kubalulekile ukutadisha wonke ama-nuances ezobuchwepheshe. Ungenza imiphunga ngaphandle kwemishini, ngama-dumbbells noma i-barbell, ukhulisa kancane kancane isisindo sezisindo. Njengoba ukuhlaselwa kunokuguqulwa okuningi, khona-ke ungenza nokuzivocavoca okuphelele kwemilenze nezinqe, okubandakanya ukuhlaselwa okuthile! Kepha ngaphambi kokwenza amaphaphu ngama-dumbbells noma nge-barbell, inqubo ye-hone lo msebenzi ngaphandle kwezisindo ezengeziwe.

Ukuzivocavoca kobuchwepheshe kuhlasela:

  1. Ngesikhathi sokugijima sonke, i-lunge, kufanele ugcine umzimba wakho ongaphezulu ume mpo: emuva uqonde, amahlombe agciniwe, isisu sigxishiwe, amahlombe awe phansi. Ukubheka kuqondiswe phambili.
  2. Umlenze wangaphambili nangasemuva kufanele ugobe ukuze ithanga nomlenze ophansi wakhe u-a ekhoneni kwesokudla. I-engeli eqondile kufanele ibe phakathi komzimba wakho nethanga lomlenze wangaphambili.
  3. Ithanga lomlenze wangaphambili ku-lunge kufanele lifane naphansi, idolo alidluli ngale kozwane. Idolo lomlenze ongemuva lingamasentimitha ambalwa ukusuka phansi kepha awulithinti.
  4. Iya phambili nge-lunge kufanele ibe banzi ngokwanele nobubanzi. Ama-lumges anesinyathelo esincane enza izimfuno ezinkulu kuma-quadriceps, amaphaphu anesinyathelo esibanzi esinqeni.
  5. Kubalulekile ukusabalalisa isisindo ngokulinganayo phakathi kwezinyawo ezimbili, ukuthwala isisindo esithe xaxa ngonyawo lwangaphambili. Ukugcina ibhalansi, vula uzwane lwangaphambili lonyawo kancane ngaphakathi. Lapho ubuyela endaweni yokuqala, susa izithende phansi.
  6. Ngesikhathi sokuhlaselwa kokusebenzisa imisipha ye-gluteus Maximus kanye nomsipha. Kufanele zibe ziqinile, kufanele uzizwe welula i-gluteus Maximus. Ukuze wenze lokhu, ungakwazi ukugoba kancane emuva engezansi.
  7. Kungcono kuqala ukwenza amaphaphu emlenzeni owodwa, bese kuba omunye. Kukhona inketho yokushintsha phakathi kokuhlaselwa, kepha kunzima ngokwengeziwe futhi kunciphisa umthwalo emisipheni ekhazimulayo.
  8. Hlala ugxile kuzo zonke izigaba zokuzivocavoca ukugcina ibhalansi futhi ungalimali.

Ukuzivocavoca kwe-lunge ongakwenza ngama-dumbbells (izandla ezinezimbumbulu phansi ezinhlangothini zakho) noma i-barbell (ibha ebekwe emahlombe akho ngemuva kwekhanda). Uma wenza ukuzivocavoca ngaphandle kwezisindo, bese ugcine izandla zakho ebhande noma uzihlanganise ndawonye phambi kwakhe ukuthola ibhalansi. Uma uhlelo lwakho lokuqeqesha lungama-squats, kungcono ukwenza imiphunga emva kwabo.

Izinhlobo eziyinhloko zokuhlaselwa

Sikunikeza izinhlobo eziyisisekelo zamaphaphu ongazifaka ekuzivocavoca kwakho ejimini noma ekhaya. Izithombe zibonise ukwenziwa kokuhlaselwa ngaphandle kwesitoko, kepha ungasebenzisa ama-dumbbells noma i-barbell.

Siyabonga ngesiteshi se-youtube se-gifs Intombazane Ebukhoma.

1. I-lunge yakudala

I-lunge yakudala ingukuzivocavoca okuphumelela kakhulu ekuthuthukiseni imisipha ye-gluteal, i-quadriceps kanye nethanga langaphakathi. Abaqalayo ikakhulukazi kufanele banake inqubo yokuzivocavoca, ngoba kunzima kakhulu.

Indlela yokwenza:

Yima uqonde ngezinyawo ziqhelelene kancane, ukuze unyawo, idolo, isinqe, amahlombe akhe umugqa oqondile. Uma uhogela thatha igxathu eliya phambili bese uhambisa isisindo sakho ngonyawo lwakho lwangaphambili. I-femur ne-tibia yemilenze yomibili yakha i-engeli elungile. Ku-exhale, susa isithende phansi, usebenzisa imisipha yezinqa nangemuva kwethanga, ubuyele endaweni yokuqala.

2. Lunge endaweni

Uma kuqhathaniswa namaphaphu we-classic, i-lunge endaweni izobandakanya ama-quadriceps amaningi kune-glutes. Lokhu kuhlaselwa kokuguqulwa kuyasiza kakhulu kwabaqalayo, ngoba ngobuchwepheshe lo msebenzi ukwenza kangcono kune-lunge yakudala.

Indlela yokwenza:

Yenza igxathu eliya phambili, misa imilenze yangaphambili imi ngokuphelele phansi, unyawo lwasemuva ezinzwaneni. Isisindo sisatshalaliswa ngokulinganayo phakathi kwezinyawo zombili. Kumhogela wehlise kancane idolo lomlenze ongemuva uye phansi ukuze ithanga noShin wemilenze yomibili bakhe i-engeli eqondile. Bamba imizuzwana embalwa, bese ukhipha umoya ubuyele endaweni yokuqala.

3. Ukubuyisela emuva imichilo

Uma kuqhathaniswa namaphaphu ajwayelekile e-reverse lunge anika ukucindezeleka okuncane kumajoyinti amadolo, ngakho-ke kunconywa labo abafuna ukunciphisa ubunzima emadolweni akho. I-lunge ephindayo ibuye inikeze umthwalo omuhle ngemuva kwethanga.

Indlela yokwenza:

Yima uqonde ngezinyawo ziqhelelene kancane, ukuze unyawo, idolo, isinqe, amahlombe akhe umugqa oqondile. Ekuhogelweni thatha isinyathelo sokubuyela emuva, isisindo esikhulu siwela emlenzeni osekelayo wangaphambili. I-femur ne-tibia yemilenze yomibili yakha i-engeli elungile. Ku-exhale, buyela endaweni yokuqala.

4. I-lunge yaseBulgaria

Isici se-lunge yaseBulgaria ukuthi ngesikhathi sokulayishwa kwayo umthwalo usatshalaliswa phakathi kwezinyawo zombili, futhi kugcwele unyawo lwangaphambili. Ngakho-ke, i-lunge yaseBulgaria inikeza i-bonukucindezeleka okukhulu kakhulu emisipha yemilenze kune-lunge endaweni noma i-lunge yakudala. Ngaphezu kwalokho, ngesikhathi se-Bulgarian lunge quadriceps isebenza ngokuqhubekayo kusukela ekuqaleni kokuvivinya umzimba kuze kube sekupheleni, ungaphumuli. Uma ujula wenza i-lunge yaseBulgaria, isisindo sikhula kakhulu ukuthola i-gluteus Maximus.

Indlela yokwenza:

Beka unyawo lwangemuva ebhentshini, esihlalweni noma epulatifomu lesinyathelo, bese uphumuza uzwane lonyawo ebusweni. Isisindo somzimba siwela emlenzeni osekelayo. Kumhogela wehlise kancane idolo lomlenze ongemuva uye phansi ukuze ithanga noShin wemilenze yomibili bakhe i-engeli eqondile. Uma kunesidingo lungisa izinyawo zangaphambili ebhentshini, ngemuva kwakhe noma phambili. Bamba imizuzwana embalwa, bese ukhipha umoya ubuyele endaweni yokuqala.

5. Izindwangu ezihlukanisiwe

I-lunge e-diagonal wumsebenzi owusizo kakhulu kumantombazane. Kubandakanya ama-glutes, namathanga angaphandle nangaphakathi, bese kusiza ukusebenza kuzo zonke izindawo ezinenkinga.

Indlela yokwenza:

Ukusuka lapho umile khona, shintsha isisindo sakho usibeke emlenzeni owodwa bese kuthi umlenze wesibili ekuhogelweni uthathe isinyathelo sokubuyela emuva ku-diagonal. Uzwane lonyawo lwangaphambili lungaphendukiselwa ngaphandle kancane, uzwane nedolo lomlenze ongemuva ujika kancane ungene ngaphakathi. Idolo lomlenze wangaphambili alidluli ngaphezu kozwane, ithanga ne-Shin yemilenze yomibili yakha i-engeli elungile. Ngaphansi kwe-squat kufanele uzizwe unwebeka emisipheni ekhazimulayo yomlenze osekelayo. Bese uphusha phansi isithende naku-exhale, ubuyele endaweni yokuqala. Ungenza lo msebenzi ngonyawo ngalunye, noma ngolunye unyawo, bese kuba olunye.

Funda kabanzi mayelana ne-SIDE LUNGE

Ukuhlaselwa: izinzuzo zokugijima namaphutha amakhulu

Ukuzivocavoca nge-lunge kunezinzuzo eziningi, ngakho-ke qiniseka ukuthi ukukufaka ohlelweni lokuqeqesha uma ufuna ukusebenza emisipheni yemilenze nezinqe. Kuwukuzivocavoca okuwusizo ikakhulukazi kwamantombazane avame ukukhetha ukunakekela ikakhulukazi ukuqeqesha umzimba ongezansi.

Izinzuzo zokuhlasela okusebenzayo:

  1. Ama-lumges - ukuzivocavoca okuhle kwemisipha ye-gluteal kanye ne-quads.
  2. Ukuzivocavoca umzimba kungokomzimba, ngoba kulingisa ukuhamba kwesifunda.
  3. Ngokungafani nezikwele, amaphaphu asebenza kakhulu ekulinganiseni ukungalingani kwemisipha.
  4. Ngenxa yokuhlaselwa ngeke nje ukwazi ukwandisa imisipha yakho, kodwa futhi nokwelula nokwelula imisipha, wenze izinyawo zome futhi zithanjiswe.
  5. Ama-lunge anama-dumbbells noma i-barbell aphephe kakhulu emhlane wakho kunama-squats.
  6. Lo msebenzi unezinguqulo eziningi, kuya ngezinhloso zakho namakhono akho.
  7. Ungenza umsebenzi wokuzivocavoca kalula ngisho nasekhaya ngaphandle kwemishini eyengeziwe.
  8. Ama-lumges akuvumela ukuthi usebenze amathanga angaphakathi, okubaluleke kakhulu kumantombazane.

Ukuhlaselwa: yini okufanele unake

Ake sibhekisise amaphutha amakhulu enziwa ngumuntu oqeqeshwayo lapho enza imiphunga. Ukuze ugweme ukuphinda la maphutha, kungcono ukwenza imiphunga phambi kwesibuko, okungenani ekuqaleni, nokulandela inqubo efanele.

Amaphutha amakhulu lapho kwenziwa imiphunga:

  • Isokisi lamadolo liza phambili noma eceleni (lokhu kunikeza ukucindezeleka okubuhlungu emajoyini amadolo).
  • Icala liya phambili, likhonjwe emuva, amahlombe ezindlebeni zakhe (lokhu kususa umthwalo emisipheni ekhazimulayo futhi kunikeze ubunzima obungadingekile emgogodleni).
  • Ithanga ne-Shin yemilenze yomibili yakha i-angle engu-90 degree (lokhu kwehlisa umthwalo emisipheni futhi kwenyuse umthwalo emajoyintini edolo nasemaqakaleni).
  • Izinyawo ezibanzi kakhulu (lokhu kuholela ekulahlekelweni kokuzinza nokulinganisela ngesikhathi sokuzivocavoca umzimba).

Ukukhishwa okungafanele kokuhlaselwa:

Ukukhishwa okulungile kwemiphunga:

Ziyini izingcuphe zokwenziwa okungafanele kokuhlaselwa:

  • Ubuhlungu emadolweni
  • Ubuhlungu ngokuhlangana kweqakala
  • Ubuhlungu beqolo nomhlane ongezansi
  • Umthwalo ongasebenzi kahle emisipheni

Uma unenkinga engapheli ngamalunga emadolo, khona-ke i-lunge yokuzivocavoca kungcono ukuthi ungenzi. Buka ukukhetha kwethu izivivinyo zomlenze ezinqeni ongazenza phansi kuphephile emadolweni.

Ukuhlukahluka kuhlasela

Njengoba sibonile ngenhla, enye yezinzuzo zokuzivocavoca, i-lunge yinombolo enkulu yokuguqulwa okuzokusiza ukuthi ungeze okuhlukahlukene ekusebenzeni kwakho futhi uvikele ukujwayela ukucindezeleka. Ngezansi kunezinhlelo ezimbalwa zokuzivocavoca ezinokwehluka okuhlukile kwamaphaphu.

Siyabonga ngeziteshi ze-youtube ze-gifs , The Live Fit Girl, Marina Aagaard, shortcircuits_fitness.

1.Lunge langemuva

2. Amalenge kumbuthano

3. Ukudonsa i-lunge ngo-1-2-3

4. Lunge ngokuphakamisa amadolo

5. Reverse lunge ngepasi ezinyaweni

6. Reverse lunge nokuphakamisa amadolo

7. Ukuhlasela + i-sumo squat

8. Lunge phambili nasemuva

9. Amaphaphu okuhamba

10. Amalenge abheke

11. Amaphaphu ngokujikeleza

12. Lunge ukugxuma nge

13. Amaphaphu we-Plyometric

14. Amaphaphu we-Plyometric nge-jump

Ungenza noma yikuphi ukuhluka kwamaphaphu ngezisindo zamahhala noma olunye uhlobo lokumelana:

15. Lunge endaweni ngama-dumbbells

 

16.Lunge ukubuyisela emuva ngama-dumbbells

17. Side lunge nge dumbbells

18. Reverse lunge nge-barbell

19. I-lunge ene-kettlebell yokudlulisela phambili

20. I-lateral lunge enezinhlamvu zemithi

21. I-lunge rolling ngokushibilika

22. Lunge ngamaluphu e-TRX

23. Amaphaphu nge-sandaga

24. Lunge nge-platform yesinyathelo

Nazi izinketho ezimbalwa zokuzivocavoca ngemishini eyengeziwe. Uma une-dumbbells noma enye imishini, ungahlukanisa kalula futhi wenze kube nzima ukusebenza, i-lunge. Funda kabanzi ngemishini eyengeziwe yamaphaphu nezinye izivivinyo:

  • I-TRX: imishini esebenza kahle yomzimba wonke
  • Ibhendi yenjoloba yokuqina: igiya elithandwa kakhulu izinyawo
  • Isisindo: izici, zuza emakilasini, izivivinyo
  • Ukushushuluza: kuyini, okudingayo nokuzivocavoca umzimba
  • Isinyathelo-up platform ukuzivocavoca nendlela ukukhetha
  • Isandbag: ukuqeqeshwa kwesisindo ekhaya

Ukuhlaselwa kohlelo lokuqeqesha

Sikunikeza izinketho eziningana zokulungiselela uhlelo olulungele. Ungaqeqesha ngesisindo somzimba wakhe (ngaphandle kwemishini eyengeziwe) noma ngezisindo. Isisindo sama-dumbbells noma ama-barbells ongawakhetha ngokuya ngamakhono akho omzimba. Abaqalayo bangasebenzisa ama-dumbbells 2-3 kg (amantombazane), 5-7 kg (kepha). Khulisa kancane kancane isisindo njengokuthuthuka komzimba.

Ungashintsha isethi ephakanyisiwe yokuzivocavoca kanye nenani lezindlela uwedwa. Eduze kwesenzo kukhombisa inani lamasethi nenombolo yokuphindaphindwa (isibonelo, u-3×10 usho amasethi ama-3 ezimpinda eziyi-10 emlenzeni ngamunye). Ukuphumula phakathi kwamasekhondi angu-30-60.

Uhlelo lwesifundo ngokuhlaselwa kwabaqalayo:

  • Lunge endaweni (3 × 10)
  • Reverse lunge nokuphakamisa amadolo (3 × 10)
  • I-lateral lunge (2 × 15)
  • Lunge phambili nasemuva (2 × 10)
  • I-lunge edayagonali (3 × 10)

Uhlelo lwesifundo namaphanga wokunciphisa umzimba:

  • Ukudonsa i-lunge ngo-1-2-3 (3 × 12)
  • I-Attack + sumo squat (3 × 12)
  • Ukuhlaselwa ngokugxuma (3 × 10)
  • I-lunge ene-twist (3 × 10)
  • I-lunge edayagonali (3 × 12)
  • Amaphaphu we-Plyometric / gxuma (3 × 10)

Uhlelo lwesifundo namaphaphu anesisindo esisindayo sokukhula kwemisipha:

  • Iphaphu elijwayelekile (3 × 10)
  • Lunge endaweni (3 × 10)
  • Buyela emuva lunge (3 × 10)
  • Amaphaphu aseBulgaria (3 × 10)

Uhlelo lokufunda ngokuhlaselwa kwemisipha ekhazimulayo:

  • Iphaphu elijwayelekile (3 × 15)
  • I-lunge edayagonali (3 × 12)
  • Buyela emuva lunge (3 × 15)
  • Amaphaphu aseBulgaria (3 × 15)
  • Amaphaphu okuhamba (3 × 20)

Uhlelo lwesifundo namaphaphu emilenze:

  • Lunge ngokuphakamisa amadolo (3 × 10)
  • Ukudonsa i-lunge ngo-1-2-3 (3 × 10)
  • I-lunge edayagonali (3 × 12)
  • Amalenge kumbuthano (3 × 8)
  • Amaphaphu we-Plyometric / gxuma (3 × 10)
  • Umgexo obuyela emuva onemilenze ephonswayo (3 × 10)

Amavidiyo awusizo ekuzivocavoca umzimba

Uma ufuna ukwazi imininingwane eyengeziwe ngokuhlaselwa, sincoma ukuthi ubuke le vidiyo emfushane elandelayo ngendlela efanele yalokhu kuvivinya umzimba:

1. Inqubo yokuhlaselwa kwakudala

Ama-lumges - ukuzivocavoca ezinqeni

2. Amalenge: indlela yokusebenzisa izinqa

3. Ukuhlaselwa: inqubo efanele kanye nokwehluka kwamaphaphu

4. I-Yaroslav Brin: ukuhlaselwa namasu we

Bona futhi:

Ukwenza ithoni nokukhulisa imisipha, Imilenze nezinqe

shiya impendulo