13 Zosiyanasiyana za Lunge Zomwe Zimagwira Ntchito Yonse Yathupi Lanu Lapansi

Zamkati

• Bweretsani Lunge kuti Mukwaniritse Mwendo Umodzi
• Lunge ndi Relevé
• Lunge Pulse ndi Press
• Lunge kupita ku Yoga Lunge
• Lunge Akudumpha
• Mgulu Wogawanika Mwendo Umodzi
• Mbali ya Lunge yokhala ndi Knee Kukweza
• Tick ​​Tock Lunge
• Othandizira Otsatira Otsatira
• Dziperekeni kwa Lunge kuti Mukwaniritse Mwendo Umodzi
• Padziko lonse lapansi Lunge
• Patsogolo Lunge ndi Kasinthasintha
• Scorpion Lunge
• Onaninso za

Mapapo ndi OG ya masewera olimbitsa thupi otsika, ndipo akhala akuzungulira kumayendedwe abwino ndi oyipa ndikutuluka mbali ina, akugwirabe mwamphamvu pamalo awo oyenera pakulimbitsa thupi kwanu. Izi ndichifukwa choti mapapu samangokhala olimbikitsira chabe amtundu uliwonse, mapapu amatha kulimbitsa, kutalikitsa, kutulutsa mawu, ndi kulimbitsa minofu yanu yonse yakumunsi, kuyambira kumiyendo yanu mpaka kwa ng'ombe zanu ndi zazikulu zonse ndi minofu yaying'ono pakati. Osanenapo kuti ali ndi njira yochenjera yoyesera kulimba kwanu, kukhazikika pakati, komanso kulumikizana, nawonso. (Zochita zina #basic zomwe zitha kuchitidwa miliyoni miliyoni mosiyanasiyana: squat. Pezani mitundu yatsopano ya squats 12 kuti muwonjezereko kulimbitsa thupi.)

Kuwonetsa kusiyanasiyana kwamomwe simunayeserepo kale (kapena kuyiwala za), tikupempha ochepa mwaomwe timakonda ophunzitsira osiyanasiyana (HIIT, barre, njinga zamoto, ndi boot camp) kuti agawane zomwe amakonda. Tsatirani ndipo konzekerani kuwotcha pansi pake.

Bweretsani Lunge kuti Mukwaniritse Mwendo Umodzi

A. Bwererani kumbuyo ndi mwendo wakumanja kuti mulowenso kumbuyo ndi miyendo yonse yopanga ma 90-degree angles.

B. Lembani chidendene chakumanzere pamene mukuwongola miyendo ndikumangirira kutsogolo m'chiuno. Kwezani mwendo wakumanja pansi, ndikutumizanso kumbuyo kwanu. Nthawi yomweyo, fikirani manja molunjika patsogolo panu, ndikuyendayenda pansi, kuti muchotse mwendo umodzi. Mwendo woyimirira ukhale wopindika mofewa.

C. Bwezerani mayendedwe, kubweretsa phazi lakumanja kumbuyo kwanu mobwerera mobwerera. Bweretsani mayendedwe mosadukiza momwe mungathere, kuchoka pachimake kupita kukufa ndikubwerera.

D. Bwerezani mbali ina, ndi mwendo wakumanzere kumbuyo kumanja.-Olivia Bernardo, woyang'anira situdiyo komanso mlangizi kuZolimbikitsaBar Hoboken, NJ

Lunge ndi Relevé

A. Kukumana ndi barre, kumbuyo kwa mpando, kapena pompopompo, pita mwendo wamanzere kutsogolo ndi mwendo wamanja kumbuyo. Tsikani mpaka pakhosi pomwe miyendo yonse ili yopindika pa madigiri 90.

B. Pogwira zolimba izi, kwezani chidendene chakutsogolo kotero kuti ndi phazi lokhalo lomwe lili pansi.

C. Kuchokera pamalowa, ntchafu yakutsogolo ikufanana ndi pansi, gwedezani pansi inchi ndi inchi ndikugwedeza bondo lakumbuyo pansi.

D. Bwerezani mbali ina.-Amber Hirsch, wotsogolera masewera olimbitsa thupi ku Local Barre ku Hoboken, NJ

Lunge Pulse ndi Press

A. Kukumana ndi barre, kumbuyo kwa mpando, kapena pompopompo, pita mwendo wamanzere kutsogolo ndi mwendo wamanja kumbuyo. Tsikani mpaka pakhosi pomwe miyendo yonse ili yopindika pa madigiri 90.

B. Kuchokera pamalo otsika kwambiri, gundani pansi kawiri (osapitilira inchi) musanayime-ndiye kugunda, kugunda, atolankhani. Mutha kupangitsa kuti kusunthaku kukhale kovuta mwa kupita patsogolo ndikugwirana manja popemphera kuti mugwiritse ntchito poyambira. -Amber H.

Lunge kupita ku Yoga Lunge

A. Kukumana ndi barre, kumbuyo kwa mpando, kapena pompopompo, pendani mwendo wamanja kutsogolo ndi mwendo wamanzere kumbuyo. Thupi lakumtunda liyenera kukwezedwa ndikugwiritsanso ntchito mopepuka.

B. Kuyika mwendo wakutsogolo moloza pangodya ya 90-degree, yambani kutsamira mutu kwa barre / mpando / kumtunda mukatambasula mwendo wanu wammbuyo.

C. Kankhirani chidendene chakutsogolo kuti muyime, ndikuteteza mwendo wammbuyo.

D. Bwerezani mbali ina. -Amber H.

Lunge Akudumpha

A. Kuyambira pamalo olumikizana ndi mwendo wakumanja kutsogolo ndipo miyendo yonse itapindika pama ngodya 90-degree, tsitsani mainchesi 1 mpaka 2 kuti mupeze mphamvu ndikuthamangitsani mukadumpha molunjika mmwamba, mutembenuza miyendo musanagwere mofewa pamalo olumikizana ndi mwendo wina kutsogolo .

B. Sinthani mbali ndikusuntha mwachangu.-Katie Dunlop, Kondani Kulimbitsa Thupi

Mgulu Wogawanika Mwendo Umodzi

A. Kuyimirira 2 mpaka 3 mapazi kutsogolo kwa mpando kapena sitepe, khalani pamwamba pa phazi lakumanja pamwamba pa mpando kapena sitepe.

B. Bweretsani kulemera ku chidendene chakumanzere ndikuwerama mozama, kutsitsa mpaka bondo lakutsogolo lili pa ngodya ya 90-degree.

C. Kanikizani chidendene chakumanzere kuti mubwererenso pagawo logawanika, kupondaponda pampando.

D. Bwerezani mbali ina. -Katie D.

Mbali ya Lunge yokhala ndi Knee Kukweza

A. Kuchokera poyimirira, pita mwendo wamanja mpaka mbali momwe mungathere. Kuyika mapazi mofananamo, pendekera pang'onopang'ono mu mwendo wakumanja wopindika, ndikubweretsa kulemera ku chidendene chakumanja.

B. Kokani ndi phazi lamanja. Pamene muyima, sungani mwendo wakumanja pansi ndikuwerama ndikukweza bondo lakumanja pakati. Mbali zina. - Katie D.

Tick ​​Tock Lunge

A. Yendetsani mwendo wamanja kutsogolo, ndikubwera kutsogolo ndi miyendo yonse yopanga ma 90-degree angles.

B. Limbikitsani chidendene chakutsogolo ndikukwera pa mpira wamiyendo yakumanzere, nkubwera kuyimirira ndikuwongolera mwendo umodzi.

C. Imani mlengalenga, kenako nkubwerera m'mbuyo.

D. Bwerezani ndi mwendo wamanzere kutsogolo.-Lindsey Clayton, woyambitsa wa Brave Body Project komanso mlangizi ku Barry's Bootcamp

Othandizira Otsatira Otsatira

A. Kuyambira ndi mapazi palimodzi, pendani mwendo wakumanja kupita mbaliyo, ndikubwera mbali yazitali ndi mwendo wamanzere molunjika.

B. Mukuyenda kamodzi kosalala, kanikizani phazi lamanja, gwirani ma glutes, ndikukweza mwendo wamanja mbali ina kumbali.

C. Kutera mofewa, kugweranso m'mphepete mwa minyewa.

D. Bwerezani mbali inayo. -Lindsey C.

Dziperekeni kwa Lunge kuti Mukwaniritse Mwendo Umodzi

A. Yambani pogwada ndi bondo lamanja ndi phazi lamanzere pansi. (Ikani chopukutira kapena mphasa pansi pa khushoni, ngati pakufunika kutero.)

B. Kanikizani chidendene cha phazi lamanzere ndikulamulira ndikuimilira mwendo wakumanzere. Mwendo wakumanja ukuwerama pamwamba.

C. Kusunga mapewa ndi chiuno mozungulira, ndikupindika pang'ono mwendo woyimirira, fikani pansi ndikudina m'manja chakumanja mpaka pansi. Mwendo wakumanja ubwera kumbuyo kwako, osakhudza pansi.

D. Pang'onopang'ono mubwerere kumalo ogwada.

E. Bwerezani mbali ina.- Amber Rees, woyambitsa nawo Brave Body Project komanso mphunzitsi ku Barry's Bootcamp

Padziko lonse lapansi Lunge

A. Yambani ndi mapazi m'lifupi m'lifupi ndikudutsa patsogolo ndi mwendo wamanzere kupita kutsogolo. Dinani kupyola chidendene chakumanzere kuti mubwererenso kuyima.

B. Chotsatira, pita mbali yopita kumanzere kumanzere, mbali yakumanja ndikuwongola ndipo zala zonse zikuyang'ana kutsogolo. Mwendo wakumanja uyenera kukhala wowongoka komanso wamtali pachifuwa. Kanikizani chidendene chakumanzere kuti mubwerere pamalo oyamba.

C. Pomaliza, bwererani kumalo obwerera kumbuyo ndi phazi lamanzere. Dinani kupyola chidendene chakumanja kuti mubwererenso kuyima.

D. Bwerezani motsatizana mbali inayo.-Amanda Butler, mphunzitsi ku Fhitting Room

Patsogolo Lunge ndi Kasinthasintha

A. Pangani nkhonya ndi dzanja lamanzere ndikuyika kanjedza mozungulira patsogolo pa chifuwa, zigongono zikuloza.

B. Kuchokera pamalo oima ndi mapazi motalikirana m'lifupi, pondani mwendo wakumanzere kutsogolo mpaka miyendo yonse ipange makona a digirii 90; bondo lamanja liyenera kukhala likugwedezeka pamwamba pa nthaka.

C. Mukakhala pamalo opota, tembenuzani thupi lakumtunda ndi mwendo wamanzere ndikubwerera pakatikati. Kankhirani chidendene chakumanja kuti mubwererenso poyimirira.

D. Bwerezani mbali ina.-Holly Rilinger, director wamkulu wa Cyc Fitness ndi Nike Master Trainer

Scorpion Lunge

A. Kuyimirira ndi mapazi motalikirana ndi phewa m'lifupi, yendani phazi lakumanja kumbuyo. Bondo lakumanja liyenera kugwa mainchesi angapo pansi ndi kumbuyo kwa phazi lamanzere. (Kuponya bondo kumbuyo kwa phazi kumayang'ana kwambiri kuposa maulalo wamba.)

B. Kankhirani chidendene chakumanzere kuti mubwere kuyimirira.

C. Bwerezani mbali ina. -Holly R.

Onaninso za