Inye intshukumo egqibeleleyo: Yazi kakuhle indawo ohamba kuyo uLunge

Umxholo

• Uyenza njani iLunge yokuHamba ngokuLungekileyo
• Uphengululo lwe

Amandla ligama lomdlalo we-12-ixesha le-CrossFit okhuphisana naye uRebecca Voigt Miller, ngoko ngubani ongcono ukuba amnike ukukhetha kwakhe kwi-supermove ukuze akhe wena?

"Eli lunge lokuhamba linobunzima kukuzilolonga kakhulu kwimilenze yakho, kodwa liqinisa neengalo, amagxa, kunye nomongo," utshilo uVoigt Miller, ongumqeqeshi kunye nomnini weCrossFit Training Yard eToluca Lake, eCalifornia kunye nomdlali weReebok.

I-mechanics inokuthi iqonde-enye i-lunging ngelixa ibambe ii-dumbbells phezulu-kodwa impembelelo ye-allover emzimbeni wakho i-nuanced. Kwelinye, "ukubamba ubunzima ngaphezulu xa uphapha kufuna ukulungelelana okukhulu, utshilo. "Amaqela amaninzi emisipha aqeshiwe ukufezekisa uzinzo kulo lonke." (Ngowona msebenzi wokugqibela.)

Ngoku, makhe sithethe malunga nokuba kunzima kangakanani ukuhamba needumbbells zakho. UVoigt Miller uthi: "Ubunzima obuphakathi ukuya kobunzima-nokuba yintoni na kuwe-iluncedo, kodwa kunokuba ngumngeni ngokulinganayo kunye nesisindo esilula. Kwanabo baya kubandakanyeka eyona nto iphambili, eyinxalenye yomlingo wale ntshukumo. Ukuba awunayo i-dumbbells ezimbini, unokuphakamisa enye i-dumbbell enzima okanye i-kettlebell ngaphezulu, njengoko uVoigt Miller ebonisa kule vidiyo.

Khumbula nje: "Le ntshukumo ayisiyonyani nje. Kufuneka isakhono ukuze uqhube kakuhle,” utshilo. "Xa sele uyifumene, ngokuqinisekileyo kukho imvakalelo yokufezekiswa."

Ezinye izikhombisi, ngaphambi kokuba uye kuyo:

• Misela indawo eqinileyo yokuqalisa, ngokunyanzela ukuhambisa ubunzima ngaphezulu kunye nokuqinisa umxholo wakho.
• Gcina ubunzima ngqo ngaphezulu kwamagxa akho, kwaye ungavumeli ukuba bajike baye emacaleni okanye kude kakhulu ngaphambili okanye ngasemva komzimba wakho. Kananjalo, khangela ngqo phambili; oku kuyakunceda ukugcina umqolo wakho ulungelelwaniso olufanelekileyo.
• Gcina indawo yokubeka unyawo olunobubanzi bamagxa ngenyathelo ngalinye. Ukubeka unyawo ngqo phambi kolunye kunokubangela ukuba ulahle imali eseleyo. Qhuba ngemilenze yomibini xa umile, hayi umlenze okhokelayo kuphela.

Uyenza njani iLunge yokuHamba ngokuLungekileyo

A. Yima ngeenyawo i-hip-width ngaphandle kunye nomxholo obandakanyekileyo ubambe i-dumbbell kwisandla ngasinye. Coca iintsimbi ukuya kwindawo yokubeka ngaphambili ukuze baphumle ngaphezulu kwamagxa, emva koko ucinezele ngaphezulu ukuze uqalise, ugcine ukubandakanyeka.

B. I-Brace core kwaye uthathe inyathelo elikhulu phambili ngonyawo lwasekunene, wehla kude kube ngamadolo kwii-angles ezingama-90.

C. Tyhila unyawo olungasemva kwaye ucinezele kunyawo lwangaphambili ukuze ume kunye nobunzima obubekwe phezu kweenyawo zombini. Cinezela glutes phezulu.

D epheleleyo. Thatha inyathelo elikhulu phambili unyawo lwasekhohlo ukuphinda uphendule kwelinye icala.

Zama ukwenza iiseti ezi-5 ze-10 eziphindaphindayo (ezi-5 kwicala ngalinye).

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