Kusuntha Kokwanira: Phunzirani Kuyenda Kwa Lunge

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• Momwe Mungapangire Lunge Woyenda Pamwamba
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Mphamvu ndiye dzina la masewerawa pamipikisano 12 ya CrossFit Games a Rebecca Voigt Miller, ndiye ndani amene angamupatse chisankho kuti amuthandize?

"Kuyenda kolemetsa kumeneku ndi masewera olimbitsa thupi kwambiri kwa miyendo yanu, koma kumalimbitsanso manja, mapewa, ndi pachimake," anatero Voigt Miller, yemwenso ndi mphunzitsi komanso mwini wa CrossFit Training Yard ku Toluca Lake, California ndi wothamanga wa Reebok.

Zimango zimatha kukhala zowongoka - mapapu osinthasintha atanyamula zotumphukira pamwamba - koma zomwe zimakhudza thupi lanu ndizolakwika. Choyamba, "kunyamula zolemetsa m'mapapo kumafuna kusamala kwambiri," akutero. "Magulu ambiri a minofu amalembedwa kuti akhale okhazikika nthawi zonse." (Ndilo gawo lochita masewera olimbitsa thupi.)

Tsopano, tiyeni tikambirane za momwe zingakhalire zovuta ndi ma dumbbells anu. "Kulemera pang'ono mpaka kulemera - chilichonse chomwe mungapindule nacho - ndichopindulitsa, koma chimakhala chovuta chimodzimodzi ndi zolemera zolemera," akutero Voigt Miller. Ngakhale awa azichita nawo chidwi kwambiri, chomwe ndi gawo lamatsenga akusunthaku. Ngati mulibe ma dumbbells awiri, mutha kukweza dumbbell yolemera kwambiri kapena kettlebell pamwamba, monga Voigt Miller akuwonetsera mu kanemayu.

Ingokumbukirani: "Gulu ili silikutanthauza zankhanza chabe. Zimafunika luso kuti ugwire bwino ntchito,” akutero. "Mukazipeza bwino, pamakhala chisangalalo."

Zolozera zina, musanachite izi:

• Khazikitsani poyambira mwamphamvu, kukankhira zolemera kumutu ndikumangirira pachimake.
• Sungani zolemera pamwamba pa mapewa anu, ndipo musalole kuti zigwedezeke kumbali kapena kutali kwambiri kutsogolo kapena kumbuyo kwa thupi lanu. Komanso, yang'anani patsogolo; izi zidzakuthandizani kuti msana wanu usayende bwino.
• Sungani phazi lamapewa m'lifupi ndi gawo lililonse. Kuyika phazi limodzi kutsogolo kwake kungakupangitseni kuti musamayende bwino. Yendetsani miyendo yonse mutayimirira, osati mwendo wokhawo.

Momwe Mungapangire Lunge Woyenda Pamwamba

A. Imani ndi mapazi motalikirana m'lifupi m'lifupi ndipo pachimake mugwire ndi dumbbell m'dzanja lililonse. Sambani zolemera mpaka kutsogolo poyimilira kotero kuti zizikhala pamwamba pa mapewa, kenako zikanikizireni pamwamba kuti ziyambe, kusunga pachiwonetsero.

B. Limbani pachimake ndikuyenda patsogolo ndi phazi lamanja, kutsika mpaka mawondo a ma degree 90.

C. Kankhirani phazi lakumbuyo ndikukankhira phazi lakutsogolo kuti muyime ndikulemera kumapazi onse awiri. Finyani glutes pamwamba.

D. Tengani gawo lalikulu patsogolo ndi phazi lamanzere kuti mubwererenso mbali inayo.

Yesetsani kupanga magawo asanu a ma reps 10 (5 mbali).

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