Kutheni imiphunga emacaleni iyinxalenye eBalulekileyo kuyo yonke imilenze yokuSebenza

Umxholo

• IziBonelelo eziLungeleleneyo zeLunge kunye nokwahluka
• Uwenza njani umphunga osecaleni (okanye iLateral Lunge)
• Iingcebiso zeFomu yeLunge esecaleni
• Uphengululo lwe

Uninzi lweentshukumo zakho zemihla ngemihla zikwinqwelomoya enye yokuhamba: inqwelomoya (ukuhamba phambili nokubuyela umva). Cinga ngako: ukuhamba, ukubaleka, ukuhlala, ukukhwela ibhayisikile, kunye nokunyuka ngezitepsi umntu ngamnye uya phambili ngalo lonke ixesha. Into kukuba, ukuhamba kwiiplanethi ezahlukeneyo zokunyakaza kukugcina uhambayo, usempilweni, kwaye ukwazi ukwenza iintshukumo ezihambele phambili. (Uyazi, njengokukrazula umgangatho wokudanisa okanye ukubamba ityesi yakho ngaphandle komgqomo wenqwelomoya.)

Ukudibanisa ezinye iindiza zokuhamba ebomini bakho, ngokuqinisekileyo, unokuhamba ujikeleze ecaleni imini yonke — kodwa iyavakala into yokuba uzibandakanya kwiindlela zakho zokuzivocavoca. Kulapho imiphunga esecaleni, okanye imiphunga esecaleni, (eboniswe apha ngumqeqeshi osekwe kwi-NYC uRachel Mariotti) ingena khona. Iyakuthatha umzimba wakho iwuse kwinqwelo-moya engaphambili yentshukumo (icala ukuya kwicala) kwaye uthabathe umthambo wakho uwuse kwinqanaba elilandelayo. . (Jonga: Kutheni ufuna iiMeko eziSebenzayo kwiXesha lakho lokuSebenza)

IziBonelelo eziLungeleleneyo zeLunge kunye nokwahluka

"I-lunge esecaleni ngumthambo omkhulu kuba isebenza amacala e-gluteus (i-gluteus medius), ezibalulekileyo izihlunu ezizinzileyo zomdibaniso we-hip, kwaye zihlala zixatyiswa," utshilo uMariotti. Ukuhamba kwelinye icala kuyanceda ukuba usebenze izihlunu ze-quadriceps ukusuka kwelinye icala, utshilo. (Iindaba ezimnandi: Kukho ukwahlukahlukana kwe-zillion lunge ukusebenza kuwo onke amanye ama-angles omzimba wakho osezantsi nawo.)

Ukuqonda umjikelo osecaleni (kunye nomjikelo ohamba phambili) kuya kukunceda wakhe amandla kunye nokuzinza emlenzeni ngamnye ngamnye kunye nokuphucula ibhalansi yakho. Ukuqhubela phambili ngokongeza i-kettlebell okanye i-dumbbell, ihlanjwe phambi kwesifuba. Ukunciphisa umva, nokuba yeyoku-1) musa ukubamba phantsi, okanye 2) beka isilayida phantsi komlenze othe tye, usishenxisele ecaleni ngelixa ugoba umlenze wokukhupha.

Uwenza njani umphunga osecaleni (okanye iLateral Lunge)

A. Yima ngeenyawo kunye nezandla zibambene phambi kwesifuba.

B. Thatha inyathelo elikhulu uye ngasekunene, ukhawuleze wehle ungene kwi-lunge, ukuntywila esinqeni umva kwaye ugoba idolo lasekunene ukulandelela ngokuthe ngqo kumgca wonyawo lwasekunene. Gcina umlenze wasekhohlo uthe tye kodwa ungatshixwanga, iinyawo zombini zijonge phambili.

C. Cofa unyawo lwasekunene ukolula umlenze wasekunene, inyathelo lasekunene unyawo ngasekunene, kwaye ubuyele kwindawo yokuqala.

Yenza i-8 ukuya kwi-12 reps. Phinda kwelinye icala. Zama iiseti ezi-3 kwicala ngalinye.

Iingcebiso zeFomu yeLunge esecaleni

• Zijikele kwisinqe somlenze wokukhupha, usebenze ukuba ubemile ukuze ume.
• Qiniseka ukuba ungalahli isifuba kude kakhulu ngaphambili.
• Sukuvumela idolo ukuba lityhale phambili ngaphezu kweenzwane.

Uphengululo lwe