Ukuhla kweLunges: Phambili kweLunge vs.

Umxholo

• Uphengululo lwe

Ukuba usemarikeni ukomeleza kunye nokukrola umzimba wakho osezantsi ngelixa ulungiselela imisebenzi yemihla ngemihla efana nokuhamba kunye nokunyuka ngezinyuko-i-lunge kufuneka ibe yinxalenye yenkqubo yakho yokuzilolonga. Ukuzivocavoca umzimba kunokwenziwa ngeendlela ezahlukeneyo, kubandakanya ukuya phambili okanye ukubuyela umva, kwaye ngelixa usiya kwelinye icala okanye kwelinye kunokubonakala ngathi awenzi mahluko mkhulu, kukho okungaphaya kokuhlangana neliso. Abaqeqeshi abaphambili babodwa bayazichitha izibonelelo kunye nezinto ezingeloncedo kuzo zombini iimpumlo ukuze ubone ukuba loluphi ukhetho olunokulungela iimfuno zakho zangoku zomzimba.

Phambili uLunge

Le ntshukumo izanyiweyo kwaye iyinyani kudala iyinto esisiseko ekusebenzeni, kwaye ngesizathu esihle. Uphononongo lophando olwenziwe yi-American Council on Exercise yafumanisa ukuba umjikelo wangaphambili ungowona msebenzi usebenzayo wokufumana umgangatho ophezulu wokusebenza kwezihlunu kwi-gluteus maximus, gluteus medius, kunye ne-hamstrings-kakhulu ngakumbi kunezinye imithambo eqhelekileyo yomzimba esezantsi enjalo. njengoko i-bodyweight squat inikezela.

Ukongeza ekusebenzeni kakhulu, i-lunge phambili ikwasebenza ngokukuko, njengoko le ntshukumo ilinganisa indlela yethu yokuhamba. Kuba iingqondo zethu ziqhele ukubeka unyawo olunye phambi kolunye, esinye sezibonelelo ezibonelelwa lunge phambili kukuqinisa ipatheni yokuhamba ngendlela ecela umngeni kulungelelwaniso kunye nezihlunu zeziphelo ezisezantsi, utshilo uSabrena Merrill, sebenzisa inzululwazi kwaye Umqeqeshi omkhulu we-ACE osekwe eKansas City, MO.

Lo mngeni ukongezwa, nangona kunjalo, unokuba nefuthe kwidolo elihlangeneyo. UJonathan Ross, ophumelele amabhaso oqeqeshiweyo we-ACE kunye nombhali wencwadi Kutyhilwe i-Abs, ithi le nguqulo yentshukumo inokucingelwa njengendawo yokukhawulezisa, ekubeni umzimba uhambela phambili emva koko ubuya umva, nto leyo ekhokelela kumceli mngeni omkhulu okoko umzimba uqhubela phambili esithubeni, kwaye xa ubuya uvela ezantsi intshukumo kufuneka isebenzise amandla aneleyo ukubuyisela umzimba ngempumelelo kwindawo yokuqala. "Ukonyuka komceli mngeni kunokwenza le ngxaki ibe yingxaki kubantu abanayo nayiphi na i-pathology yamadolo kuba ukuze bayenze ngokufanelekileyo, inani eliphezulu lamandla kunye / okanye uluhlu olungaphezulu lokuhamba luyafuneka," utshilo.

Ukuguqula iLunge

Le twist kwi-lunge inika umzimba ithuba lokuhamba kwicala apho uninzi lwethu lungachithi xesha lininzi-ukuba kukho-ukuhamba, sinika umngeni omtsha. Nangona kunjalo uMerrill uthi akukho nzima ukulinganisa kwi-lunge ebuyela umva kuba umbindi womxhuzulane uhlala uhleli phakathi kweenyawo zombini. "Ngomphambili oya phambili, iziko lomxhuzulane liqhubela phambili emzimbeni ngexesha lokuhamba okunyukayo, ngoko ke umva ongasemva unokuba lukhetho kubantu abaneengxaki zokulinganisa."

Inxalenye yokukhululeka kokwenza le ntshukumo ngokuthelekiswa nomphambili ophambili kukuba uhambisa umzimba wakho phezulu nasezantsi hayi kwisithuba esingezelelweyo, wongeza uRoss, esenza oku kube yindawo yokudibanisa. "Ubume obungqongqo bokuhamba bufuna ukunyanzeliswa okungaphantsi komgudu ophambili, ovumela ithuba lokuqeqesha izihlunu zomlenze wokuma ngaphandle koxinzelelo kumalungu." Utitshala wokuqina wamazwe ngamazwe kunye nomphathi ophezulu woqeqesho kunye nophuhliso lwe-TRX uDan McDonogh uthi oku kwahluka kwi-lunge kunokuba lukhetho olufanelekileyo kubo bobabini abantu abaneengxaki zamadolo kunye nabo basweleyo ukuhamba kwe-hip.

Umgca ongezantsi

I-lunge-nangona ukhetha ukuyenza-kufanele ukuba ibe sisiseko somsebenzi wakho xa unikwa ingqwalaselo yokuhamba kwe-hip kunye nokuguqulela kwiipatheni zokuhamba kubomi bemihla ngemihla. Ukongezelela ekuboneleleni ngeenzuzo ezinkulu zokuqinisa imisipha yomzimba ophantsi, ezi zimbini iinguqulelo zifuna inani elibalulekileyo lolawulo oluphambili kunye nokuzibandakanya. "Zombini ezi ntlobo zemiphunga, xa zisenziwa ngokuchanekileyo, zifuna ukuba inyonga enye iguqule kwaye enye inyuse ngelixa ikwalawula i-pelvis ngokusebenza okufanelekileyo," utshilo uMerrill. "I-hip, isisu, kunye nezihlunu ezisezantsi kufuneka zisebenze ngendlela ehambelanayo ukulawula ukuthambeka kwe-pelvis."

Zama Le Lunge

Ukugxila ngakumbi kubuchwephesha kunye nentuthuzelo xa usenza i-lunge, u-Ross ucebisa ukuba wongeze i-lunge ye-bottoms-up kwi-arsenal yakho yokusebenza ukuvumela ukufunda ukuhamba okufanelekileyo kuqala ngaphandle kwesidingo sokuthatha kunye nokubeka unyawo ngexesha lokuhamba, njengoko kwenziwe zombini imiphunga eya phambili nasemva.

Ukwenza le ntshukumo ye-static, qalisa ngonyawo lwasekunene phambili kunye nonyawo lwasekhohlo ngasemva ngedolo lasekhohlo liphumle kwi-balance pad okanye umqeqeshi weBosu balance ngqo phantsi kwe-hip yasekhohlo. Ukugcina umqolo uthe tye, yenza intshukumo ephezulu ngokutyhala unyawo lwasekunene emhlabeni kwaye ulungelelanise umlenze wasekunene usebenzisa i-hamstrings kunye nezihlunu zangaphakathi zethanga. Guqula intshukumo ngokusebenzisa umlenze wasekunene ukuthoba kancinci idolo lasekhohlo umva uye ezantsi kwiphedi okanye ku-Bosu ngolawulo. Eminye imilenze.

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