Kutsika Kwamagetsi: Patsogolo Lunge vs. Reverse Lunge

Zamkati

• Onaninso za

Ngati muli mumsika kuti mulimbikitse ndikujambula thupi lanu lakumunsi komanso mukukonzekera zochitika zatsiku ndi tsiku monga kuyenda ndi kukwera masitepe-lunge iyenera kukhala gawo la pulogalamu yanu yolimbitsa thupi. Zochita zolimbitsa thupi zolimbitsa thupi zimatha kuchitidwa m'njira zingapo, kuphatikiza kupita kutsogolo kapena kumbuyo, ndipo pamene mukuyenda mbali imodzi kapena mbali inayo sizikuwoneka kuti ikupanga kusiyana kwakukulu, pali zambiri kuposa momwe zimakhalira. Ophunzitsa otsogola amawononga zabwino ndi zoyipa zam'mapapo onse awiri kuti mutha kudziwa njira yomwe ingakwaniritse zosowa zanu zolimbitsa thupi.

Patsogolo Lunge

Kusunthika koyesedwaku kwakhala kofunikira kwambiri pakulimbitsa thupi, ndipo pachifukwa chabwino. Kafukufuku wopangidwa ndi American Council on Exercise adapeza kuti kutsogolo kwake ndi imodzi mwazinthu zothandiza kwambiri pakulimbikitsa milingo yayikulu mu gluteus maximus, gluteus medius, ndi ma hamstrings - kwambiri kuposa machitidwe ena wamba apansi monga monga bodyweight squat amapereka.

Kuphatikiza pakuchita bwino kwambiri, ma lunge akutsogolo amakhalanso ogwira ntchito, chifukwa gululi limatsanzira kwambiri mayendedwe athu. Popeza ubongo wathu umazolowera kuyika phazi limodzi patsogolo pa linzake, limodzi mwamaubwino omwe opitilira patsogolo amapereka ndikulimbikitsa magwiridwe antchito m'njira yomwe imasokoneza kulumikizana ndi minofu yakumunsi, atero Sabrena Merrill, wasayansi wazolimbitsa thupi komanso Mphunzitsi wamkulu wa ACE ku Kansas City, MO.

Vutoli, komabe, lingakhale ndi tanthauzo pamagondo. Jonathan Ross, wophunzitsa wopanga mphotho wotsimikizika wa ACE komanso wolemba bukulo Abs Kuwululidwa, akunena kuti kachitidwe kameneka kameneka kakhoza kuganiziridwa kuti ndi njira yofulumira, pokhala kuti thupi likupita patsogolo ndi kubwerera kumbuyo, zomwe zimapangitsa kuti pakhale vuto lalikulu chifukwa thupi likupita patsogolo kupyolera mumlengalenga, ndi kubwerera kuchokera pansi. wa mayendedwe ayenera kugwiritsa ntchito mphamvu zokwanira kuti abwezeretse bwino thupi kumalo oyambira. "Kuwonjezeka kwa zovuta kungapangitse kuti vutoli likhale lovuta kwa anthu omwe ali ndi vuto lililonse la mawondo chifukwa kuti achite bwino, mphamvu zambiri komanso / kapena kuyenda kochulukirapo kumafunika," akutero.

Bweretsani Lunge

Kupindika uku pamalopo kumapereka mwayi kwa thupi kuti usunthire komwe ambiri a ife sitimakhala nthawi yayitali ngati tikupitako, ndikupatsanso vuto lina. Komabe Merrill akuti ndizovuta kuyanjanitsa m'mbali mwake chifukwa malo ozungulira mphamvu yokoka nthawi zonse amakhalabe pakati pa mapazi awiriwo. "Kwa malo opita patsogolo, mphamvu yokoka imapita mtsogolo mwa thupi popita patsogolo, chifukwa chake kupendekera kumbuyo kungakhale mwayi kwa anthu omwe ali ndi vuto loyenda bwino."

Chimodzi mwazosavuta pochita mayendedwe awa poyerekeza ndi kulowera chakutsogolo ndikuti mukusuntha thupi lanu mmwamba ndi pansi osati kudutsa mumlengalenga, akuwonjezera Ross, ndikupangitsa izi kukhala zotsika kwambiri. "Makhalidwe okhazikika a kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwekazi kabwino kabwinobwinobwinobwinobwinobwinobwinobwinobwinobwinobwinokekeke wathupi kuzikhala bwino Ophunzitsa kulimbitsa thupi padziko lonse lapansi komanso oyang'anira wamkulu wa maphunziro ndi chitukuko cha TRX Dan McDonogh akuti kusiyanasiyana kwamalondaku kumatha kukhala njira yabwino kwa onse omwe ali ndi vuto la mawondo komanso omwe alibe chiuno.

Mfundo Yofunika Kwambiri

Lunge-komabe mungasankhe kuchita izi-ziyenera kukhala zofunikira kwambiri pantchito yanu yolimbitsa thupi chifukwa chakuyang'ana kuyenda kwa m'chiuno ndi kumasulira kwakusinthasintha kwa moyo watsiku ndi tsiku. Kuphatikiza pa kupereka zopindulitsa zazikulu zolimbikitsa minofu ya m'munsi mwa thupi, matembenuzidwe awiriwa amafunikira kulamulira kwakukulu kwapakati ndi kuchitapo kanthu. "Mitundu yonse yamapapu, ikagwiridwa moyenera, imafuna kuti chiuno chimodzi chizisinthasintha china chimatalikiranso ndikuwongolera m'chiuno mwa kutsegula koyenera," akutero Merrill. "Minofu ya m'chiuno, ya m'mimba, ndi ya m'munsi iyenera kugwira ntchito mofanana kuti iteteze kupendekeka kwa chiuno."

Yesani Lunge

Kuti muyang'ane kwambiri luso ndi chitonthozo pochita mapapu, Ross akulangizani kuti muwonjezepo pansi pa zida zanu zochitira masewera olimbitsa thupi kuti muzitha kuphunzira kuyenda koyenera popanda kufunikira kunyamula ndikuyika phazi panthawi yoyenda, monga momwe amachitira ndi Mapapu onse akutsogolo ndi osinthika.

Kuti muchite izi, yambani ndi phazi lamanja kutsogolo ndi phazi lamanzere kumbuyo ndi bondo lakumanzere pampando woyeserera kapena wophunzitsira bwino wa Bosu molunjika pansi pa mchiuno wakumanzere. Kusunga msana mowongoka, pangani kusunthira mmwamba pokankhira phazi lakumanja pansi ndikuwongola mwendo wakumanja pogwiritsa ntchito ma hamstrings ndi minofu yamkati ya ntchafu. Sinthani mayendedwe pogwiritsa ntchito mwendo wakumanja kuti muchepetse bondo lakumanzere pang'onopang'ono mpaka pansi kapena Bosu ndikuwongolera. Miyendo ina.

Onaninso za