I-lateral lunge: ukubuyekezwa okuningiliziwe komsebenzi + we-embodiments (izithombe)

I-lunge eseceleni ukuvivinya okusebenzayo kwemilenze nezinqe, okungenziwa ngama-dumbbells noma ngaphandle kwemishini. Kungabizwa ngokuthi okunye kokunye ukuhlaselwa okudala, kepha ngokuthize okuthile. Kulesi sihloko sizokhuluma ngezinzuzo nokusebenza ngempumelelo kwamaphaphu asemaceleni, izici zamasu nokuhluka kwamaphaphu asemaceleni ngemishini ehlukahlukene.

Side lunge: amasu kanye nokucaciswa kwe-

Yini ongayifaka kuhlelo lokuqeqesha, i-side lunge, lapho kunezivivinyo eziningi kangaka zemilenze nezinqe? Inezizathu okungenani ezimbili ezinhle. Okokuqala, lo msebenzi usebenzisa kahle imisipha ye-adductor, futhi ngaleyo ndlela usize ukuqhubeka nokusebenza kwamathanga angaphakathi (ngaphezu kwe-quadriceps nezinqe).

Okwesibili, i-lunge eseceleni ihlinzeka ngengcindezi encane kumajoyinti amadolo uma kuqhathaniswa nezikwele ezijwayelekile kanye nemiphunga. Njengoba kunikezwe ukuthi ubhekene kangaki nobunzima benkinga yamadolo, futhi kuyimpikiswano ebalulekile evumela ukufakwa kwamaphaphu asohlangothini lohlelo lokuqeqesha.

Inqubo yamaphaphu asemaceleni

1. Isikhundla sokuqala: izinyawo zihlangene, amahlombe ethinta, emuva eqondile, isisu sifakwe phezulu, ukubona phambi kwakhe. Beka izandla kule ndawo ukuze kube lula ukugcina ibhalansi ngesikhathi sokuzivocavoca. Amadolo athambile, akhululekile.

2. Ku-exhale, yenza igxathu elibanzi ngonyawo lwakho lwesokudla eceleni. Beka unyawo lwakho phansi ngokuphelele bese uhambisa isisindo somzimba ngakwesokudla (sokusekela) umlenze. Kancane ngokutshekisa umzimba bese uhambisa isinqe emuva, thatha isikhafu esijulile ukuze ithanga licishe lifane naphansi.

3. Umlenze wesobunxele kuleli qophelo ulayini oqondile, idolo liqinisiwe. Ukuze wenze lokhu, isinyathelo ohlangothini kufanele sibe banzi ngokwanele. Uma uqhubekela phambili umlenze ngesikhathi sokuhlaselwa, ama-glutes asetshenziswa kangcono nemisipha yethanga langaphakathi.

4. Lapho ukhishwa, phuma ngamandla ngesithende phansi bese ubuyela endaweni yokuqala. Bese uphinda ukuzivocavoca emlenzeni ofanayo izikhathi eziyi-10-15.

Kuma-gifs ngiyabonga ukuqina kwe-accantum instagram: @angoswede, @ fit.kelsie.rae

Kulelo nothi:

  • Idolo lomlenze osekelayo (elixhunywe ohlangothini) alihambeli phambili kusokisi
  • Isithende somlenze osekelayo ngesikhathi sokuhlaselwa sicindezelwe phansi
  • Emuva phakathi nesigaba sonke sokuzivocavoca kuhlala kuqondile (kungagobile)
  • Isinyathelo ohlangothini kufanele sibe banzi njengokwelula imisipha
  • Isikwele sidinga ukujula ngokwanele ukufaka imisipha ekhazimulayo

Ukuma kwezandla ku-lunge eseceleni kungaba kunoma yisiphi umthwalo cishe akuthinteki. Khetha indawo enethezekile lapho ukhululeke khona ukugcina ibhalansi:

  • izandla ezinhlangothini
  • izingalo zoluleke phambi kwakhe
  • izandla ezisongwe phambi kwesifuba enqabeni
  • izandla ngemuva kwekhanda

Lapho usukwazi kahle i-lunge eseceleni enesisindo somgwaqo (ngaphandle kwempahla), ungaqala ukusebenzisa izinsimbi ezingeziwe ukukhulisa umthwalo:

Amaphutha amakhulu lapho wenza amaphaphu asemaceleni:

  • Idolo lomlenze osekelayo liza phambili sock
  • Isithende sokuxhasa umlenze phansi
  • Emuva ancike phambili noma abambelele
  • Isinqe sinokuphambuka okuqinile
  • Isinyathelo esiseceleni esisebenzisa i-aamplitude
  • Isikwele esingajulile senziwa

Isimo esingalungile somzimba kulayini oseceleni:

Njengoba ukwazi ukubona, isithombe esingemuva sokugoba, sibheke phansi, isithende sisuka phansi, idolo liya ngaphezu komugqa wesokisi. Ukuqaliswa kokuhlaselwa okunjalo kuyingozi kumajoyini nasemgogodleni impela neefektivno yokuqinisa imisipha nokuncipha.

Lungisa isikhundla somzimba endaweni eseceleni:

Kungani kunesidingo samaphaphu asemaceleni?

Ngokuphambene namaphaphu ajwayelekile aya phambili nasemuva, amaphaphu asemaceleni ngaphezu kwe-quadriceps futhi kufaka nemisipha yethanga langaphakathi (ama-adductors). Kungakho lo msebenzi uzuzisa kangaka ukufeza amantombazane. Ngaphezu kwalokho, i-lunge eseceleni ingukuzivocavoca okuhle kokuncipha kwemilenze ngokuphelele nokususa ama-breeches, ngakho-ke qiniseka ukuthi uyifaka emilenzeni yakho yohlelo lokuzivocavoca.

Ngesikhathi sokuhlaselwa kohlangothi lokubandakanya kuhilela imisipha elandelayo:

  • Ama-Quadriceps
  • I-gluteus Maximus
  • UGluteus Medius
  • Imisipha ye-adductor (i-adductor)
  • Triceps ithole
  • I-Hamstring (ngokungaqondile)

Bheka futhi: Ukuhlaselwa: kungani sidinga + ama-lunges angama-20

Izinzuzo eziyi-10 zokwenza amaphaphu asemaceleni

1. Amaphaphu asemaceleni asiza ukuqinisa umsipha we-gluteus Maximuslokho kuchaza ukwakheka kwezinqa zethu futhi imisipha ye-gluteus Medius, okuyisisipha esibalulekile sokuzinzisa ilunga le-hip.

2. Ukuthi eceleni lo msebenzi usiza ukusebenza imisipha ye-adductor. Lokhu kususa izindawo eziyinkinga zethanga langaphakathi.

3. Amaphaphu asemaceleni akuvumela ukuthi usebenze ama-quads kusuka kolunye uhlangothi, ngakho-ke kungcono ukuthuthukisa amandla ezinyawo.

4. Kanye nemiphetho eseceleni kungenzeka ngasikhathi sinye ukwenza izivivinyo zemisipha yomzimba ongaphezulu. Lokhu kuzokusiza ukuthi ushise ama-calories amaningi futhi uqinise umzimba (izibonelo zokuzivocavoca okunjalo zivezwe ngezansi).

5. Amaphaphu asemaceleni athuthukisa ibhalansi, ukuzinza nokuxhumana okuzotholakala kalula kwezemidlalo nasempilweni yansuku zonke.

6. Lokhu kuvivinya kuthuthukisa amandla okusebenza njengoba kuzobandakanya inqwaba yemisipha yomzimba ongezansi.

7. Ama-lunge angenziwa ngaphandle kwemishini eyengeziwe noma ngama-dumbbells, i-barbell, izinsimbi nezinye izinto ezisizayo.

8. Amaphaphu asemaceleni ane- ukucindezeleka okuncane okuhlukumezayo kumajoyini amadolo kuqhathaniswa nezikwele zakudala namaphaphu.

9. Lo msebenzi uzolungela umfundi oqalayo nowesethuthukile. Umthwalo ulungiswa kalula ngenxa yesisindo sezisindo.

10. Ngaphezu kwalokho, ngokombono wemishini eseceleni yemiphunga ukuzivocavoca umzimba kulula. Ikakhulukazi uma uwaqhathanisa nezikwele noma amaphaphu phambili nasemuva, anama-nuances amaningi ezobuchwepheshe.

Amavidiyo anezinketho ezintathu zamandla we-lateral emazingeni ehlukene oqeqesho:

Боковые выпады: три уровня сложности | Школа домашнего фитнеса для девушек # 1

Amaphaphu asemaceleni: ukulungiswa okuhlukahlukene okungu-10

Amaphaphu asemaceleni ekuboneni kokuqala angabonakala njengokuvivinya umzimba okuncane kakhulu, kepha ngaso sonke isikhathi kungenzeka ukuguqula noma ukwenza izinto zibe nzima ngokwengeziwe. Amaphaphu asemaceleni avame ukwenziwa ngama-dumbbells, kepha ungawunzima lo msebenzi ngokusebenzisa i-raincock yokuqina, ukundiza, i-kettlebell, i-barbell.

Kuma-gifs ngiyabonga ukuqina kwe-accantum instagram: @angoswede, @aubrey_a_fit, @mariaegiusti, @fitjuanniekanye neziteshi ze-youtube: mfit, Live Fit Girl, izindlela ezinqamulelayo.

1. Side lunge nge dumbbells

2. Side lunge + phakamisa izandla zakho ngama-dumbbells wemisipha yengalo

3. Side lunge nge dumbbells ezimbili

4. Side lunge + dumbbell ebhentshini cindezela emahlombe

5. I-lateral lunge isendaweni enesisindo noma i-dumbbell

6. I-lateral lunge ne-swing nge-kettlebell noma i-dumbbell

7.Liding side lunge

8. I-Side lunge + cindezela i-kettlebell

9. I-lateral plyometric lunge

10. I-Side lunge nebhendi yokuqina

I-Fitness gum: isisetshenziswa sasekhaya esiwusizo kakhulu

Amapulani ohlangothini ohlelo lokubulawa

Wabasaqalayo:

Kulabo abafuna ukuqinisa imisipha yomlenze:

Kulabo abafuna ukuqinisa imisipha yemilenze nezingalo:

Okwalabo abafuna ukunciphisa umzimba:

Labo abafuna ukwehlukanisa ukuqeqeshwa kwabo, bangahle basebenzise izinhlobo ezahlukahlukene zokuhlaselwa ngokuya ngenhloso nokutholakala kwempahla. Kepha qala ukuzivocavoca njalo kungcono ngokungafani okulula ngaphandle kwezisindo.

Izinhlelo ezinemininingwane zokuzivocavoca zemilenze nezinye izindawo eziyinkinga:

Ukwenza ithoni nokukhulisa imisipha, Imilenze nezinqe

shiya impendulo