Chifukwa Chake Reverse Lunge Ndi Imodzi Mwazolimbitsa Thupi Zabwino Kwambiri Kutsata Matako Anu ndi ntchafu Zanu

Zamkati

• Bweretsani maubwino ndi kusiyanasiyana
• Momwe Mungasinthire Lunge
• Onaninso za

Ma lunge angawoneke ngati masewera olimbitsa thupi a #basic, poyerekeza ndi zida zamisala, maluso, ndikusunthira zomwe mungawone pazakudya zanu za Instagram. Komabe, ndikofunikira kukumbukira kuti izi "zoyambira" ndizofunikira pakuzindikira musanayese zovuta zilizonse-ndipo amabwera ndi maubwino ambiri, ngakhale akuwoneka osavuta bwanji.

Kubwerera kumbuyo ndi chitsanzo chabwino. Ngakhale ndi kayendetsedwe kazoyambira, kubwerera kumbuyo kwa masewera olimbitsa thupi komwe kumapangitsa kuti izi zikhale zovuta kulumikizana kuposa kuchita masewera olimbitsa thupi mwamphamvu. (BTW, kusamala kwanu ndi kwabwino motani?)

Bweretsani maubwino ndi kusiyanasiyana

N'chifukwa chiyani mungasinthe n'kukhala reverse? Kubwerera m'mbuyo kumakulepheretsani kuzindikira komanso kuzindikira thupi lanu, atero mphunzitsi wochokera ku NYC, Rachel Mariotti, yemwe akuwonetsa zochitika muvidiyo yomwe ili pamwambapa. "Zimafunika kuyang'ana kwambiri ndi kuwongolera kusiyana ndi kutsogolo." Kudziwa bwino kusunthaku kukuthandizani kuti muzitha kulumikizana bwino kuti muzitha kugwira bwino ntchito yolimba komanso maluso ena othamanga, monga kukankha masilo, kulumpha m'bokosi, ndi kulumpha chakumbali.

Osanenapo, zimakuthandizani kukuphunzitsani momwe mungagwiritsire bwino cholumikizira mchiuno mwanu, kukankha chidendene kupyola chidendene motsutsana ndi mpira wa phazi, ndipo kumayendetsa kukongola kwanu kuposa mapiko ena, akutero Mariotti. Bonasi: Ngati muli ndi mawondo opindika, mawondo obwerera kumbuyo angakhalenso njira yabwino kwambiri. Poyerekeza ndi mapapu ena, mapapu obwezeretsa adapezeka kuti ndiabwino kwambiri pakupanga minofu ya glutes ndi quadriceps yokhala ndi mphamvu yochepera pamondo, malinga ndi kafukufuku woperekedwa ku 2016 International Conference on Biomechanics in Sports. (Koma sizitanthauza kuti muyenera kutsatira zomwe mukuchita kokha kusintha mapapu; pali kusiyanasiyana kwamipanda komwe simudzatopa nako.)

Musanayese kumbuyo, yang'anani kutsogolo komanso malo oyenda. Kuti zikhale zovuta kwambiri, onjezerani bondo pamwamba (imani pa mwendo wakutsogolo ndikuyendetsa bondo lakumbuyo kutsogolo ndikukwera mpaka mawondo apamwamba), onjezani kukana kwakunja (yesani kettlebell, dumbbells, kapena barbell), kapena ngakhale phatikizani chingwe chakumbuyo ndi chingwe kuti mupange masewera olimbitsa thupi (monga momwe Shay Mitchell adachitira pakulimbitsa thupi kumeneku ndi mphunzitsi Kira Stokes).

Momwe Mungasinthire Lunge

A. Imani ndi mapazi pamodzi ndi manja atagwirana kutsogolo kwa chifuwa.

B. Tengani sitepe yaikulu kumbuyo ndi phazi lakumanja, kusunga m'chiuno kutsogolo ndi chiuno cham'mwamba. Kutsika mpaka miyendo yonse ipindike pamakona a digirii 90, ndikusunga chifuwa chachitali komanso pachimake.

C. Dinani pakati pa phazi ndi chidendene cha phazi lakumanzere kuti muyime, kukwera phazi lakumanja kuti mukakumane ndi kumanzere.

Chitani 8 mpaka 15 kubwereza. Sinthani mbali; bwerezani. Yesani maseti atatu.

Malangizo a Reverse Lunge Fomu

• Onetsetsani kuti mubwerere molunjika ndikugwada pamakona a 90-degree.
• Yesetsani kuti musabwerere m'mbuyo kwambiri.
• Osaponya kumbuyo; kusunga pachimake chinkhoswe.

Onaninso za