Iinguqu ezili-13 zeLunge ezisebenza kuwo onke ama-Angle eQumrhu lakho eliphantsi

Umxholo

• Ukubuyela umva ngeLunge ukuya kuMlenze oBuyileyo oShiyekileyo
• Lunge nge-Relevé
• Lunge Pulse kwaye Cinezela
• Lunge ukuya kwiYoga Lunge
• Ukutsiba kweLunge
• Umlenze omnye woKwahlula-hlula
• Icala leLunge ngeKnee Phakamisa
• Phawula uLunge
• Lateral Tick Tock Lunge
• Nikela uLunge kwi-Deadlift yomlenze omnye
• Ehlabathini lonke uLunge
• Phambili ngeLunge ngokujikeleza
• Scorpion Lunge
• Uphengululo lwe

Imiphunga yi-OG yokuzivocavoca umzimba osezantsi, kwaye baye banamathela ngeendlela ezilungileyo nezimbi zokuqina kwaye baphuma kwelinye icala, bebambelele ngokuqinileyo kwindawo yabo efanelekileyo ekusebenzeni kwakho. Kungenxa yokuba imiphunga ingaphezulu nje kokuqiniswa kwesiseko se-quad kuzo zonke iintlobo zazo, imiphunga inakho ukomeleza, ukwandisa, ithoni, kunye nokuqinisa yonke imisipha yomzimba wakho osezantsi, ukusuka kwi-glutes yakho ukuya kumathole akho nakuzo zonke eziphambili kunye izihlunu ezincinci phakathi. Singasathethi ke ukuba banendlela ekhohlisayo yokuvavanya ibhalansi yakho, uzinzo olungundoqo, kunye nolungelelwaniso, ngokunjalo. (Omnye umthambo #osisiseko onokuthi wenziwe ngeendlela ezisisigidi ezahlukeneyo: i-squat. Fumanisa iintlobo ezili-12 ezintsha ze-squats ukuze ungeze kumsebenzi wakho.)

Ukuqaqambisa ulwahlulo lwe-lunge onokuthi ungazange uzame ngaphambili (okanye ulibale ngalo), sicela abanye babaqeqeshi bethu esibathandayo abavela kumacandelo ahlukeneyo (i-HIIT, i-barre, i-cycling, kunye ne-boot camp) ukuba babelane ngemithambo abayithandayo. Landela kunye kwaye ulungele ukutshisa loo bhodi engezantsi.

Ukubuyela umva ngeLunge ukuya kuMlenze oBuyileyo oShiyekileyo

A. Buyela umva ngomlenze wasekunene uye kwi-lunge eguqukayo ngemilenze yomibini usenza ii-angles ezingama-90.

B. Cinezela ngesithende sasekhohlo njengoko ulungisa imilenze kwaye ujikeleze phambili esinqeni. Phakamisa umlenze wasekunene emhlabeni, uwuthumele ngqo emva kwakho. Kwangaxeshanye, fikelela kwiingalo ngqo ezantsi phambi kwakho, undanda phezu nje komgangatho, ukuphakamisa umlenze omnye. Umlenze wokuma kufuneka ugobe kakuhle.

C. Guqula intshukumo, uzise unyawo lwasekunene ezantsi emva kwakho kwi-lunge eguqukayo. Phinda intshukumo ngokungangxamiyo kangangoko kunokwenzeka, usuka kwilunge ukuya ekufeni kwaye ubuye kwakhona.

D epheleleyo. Phinda kwelinye icala, umlenze wasekhohlo ngasemva ekunene.-Olivia Bernardo, umphathi we studio kunye nomhlohli eUmjikelo webar IHoboken, NJ

Lunge nge-Relevé

A. Ukujongana ne-barre, umva wesihlalo, okanye i-countertop, inyathelo lasekhohlo umlenze ngaphambili kunye nomlenze wasekunene ngasemva. Yehlisa ezantsi ukuya kwindawo ye-lunge kunye nemilenze yomibini igobe kwi-90 degrees.

B. Ukubamba eli lunge lokuqina, phakamisa isithende sangaphambili ukuze kuphela ibhola yonyawo esemgangathweni.

C. Ukusuka kwesi sigxina, kunye nomlenze wangaphambili uhambelana nomgangatho, phonsa phantsi intshi uze uphakamise i-intshi ejikelezayo emva komgangatho.

D epheleleyo. Phinda-phinda kwelinye icala.-Amber Hirsch, umlawuli wempilo kwi-Local Barre eHoboken, NJ

Lunge Pulse kwaye Cinezela

A. Ukujongana ne-barre, umva wesihlalo, okanye i-countertop, inyathelo lasekhohlo umlenze ngaphambili kunye nomlenze wasekunene ngasemva. Ngaphantsi kwe-lunge isikhundla kunye nemilenze yomibini egobile kwii-90 degrees.

B. Ukusuka kwelona lunge lungezantsi, yibethelele ezantsi kabini (hayi ngaphezulu kwe-intshi) ngaphambi kokuma-ukubetha, ukubetha, cofa. Unokwenza le ntshukumo ibenzima ngokuya ngokuhambelana kunye nokugcina izandla emthandazweni ukuze usebenzise isiseko sakho sokulinganisa. -Amber H.

Lunge ukuya kwiYoga Lunge

A. Ukujongana ne-barre, umva wesihlalo, okanye i-countertop, nyathela umlenze wasekunene uye phambili nasemlenzeni wasekhohlo. Umzimba ophezulu kufuneka uphakanyiswe kwaye ukubambelela kufanele kube kukukhanya.

B. Ukugcina umlenze wangaphambili ugobile kwi-angle ye-90-degree, qalisa ukuthoba i-torso ukuya kwi-barre / isitulo / umphezulu njengoko unweba umlenze ongemva ubude.

C. Tyhila isithende sangaphambili ukuze ume, ugcine umlenze wangasemva umde.

D epheleleyo. Phinda-phinda kwelinye icala. -Amber H.

Ukutsiba kweLunge

A. Ukuqala kwindawo yokuma kunye nomlenze wasekunene ngaphambili kwaye yomibini imilenze igobele kwii-angles ezingama-90, yehlisa i-1 ukuya kwi-intshi ezimbini ukuze ufumane amandla kwaye ushenxise njengoko utsibela ngqo phezulu, utshintsha imilenze ngaphambi kokuba ufike ngokuthambileyo kwindawo yokuma ngomlenze ongaphambili .

B. Amacala atshintshanayo kwaye uhambe ngokukhawuleza.-Katie Dunlop, Ukuthanda ukubila komzimba

Umlenze omnye woKwahlula-hlula

A. Ukuma i-2 ukuya kwi-3 yeenyawo phambi kwesihlalo okanye inyathelo, phumla ngaphezulu kunyawo lwasekunene ngaphezulu kwesihlalo okanye inyathelo.

B. Zisa ubunzima kwisithende sasekhohlo kwaye ugobe ngokunzulu, ukwehlisa de kube ngaphambili idolo likwi-90-degree angle.

C. Push ngesithende sasekhohlo ukuze ubuye umi kwindawo yokuma, ume unyawo esitulweni.

D epheleleyo. Phinda-phinda kwelinye icala. -Katie D.

Icala leLunge ngeKnee Phakamisa

A. Ukusuka ekumeni, nyathela umlenze wasekunene uye ecaleni ngokungangoko unako. Ukugcina iinyawo zihambelana, ngokukhawuleza umhlaba ungene emlenzeni wasekunene ogobileyo, ukuzisa ubunzima kwisithende sasekunene.

B. Sula ngonyawo lwasekunene. Njengoko ufika ekumeni, gcina umlenze wasekunene emhlabeni kwaye ugobe kwaye uphakamise idolo lasekunene ukuya embindini. Amanye amacala. -Katie D.

Phawula uLunge

A. Nyathela umlenze wasekunene phambili, uza phambili phambili kunye nemilenze yomibini eyenza ii-angles ezingama-90.

B. Cinezela isithende sangaphambili kwaye unyukele kwibhola yonyawo lwasekhohlo, uze ume kwaye ulungelelanise ngomlenze omnye.

C. Ukuxhoma emoyeni, emva koko ubuyele ezantsi kwi-lunge.

D epheleleyo. Phinda ngomlenze wasekhohlo phambili.-Lindsey Clayton, umseki weProjekthi yeQela eliKroti kunye nomhlohli eBarry's Bootcamp

Lateral Tick Tock Lunge

A. Ukuqala ngeenyawo kunye, nyathela umlenze wasekunene uye ngasecaleni, ungene kwicala elisecaleni elinomlenze wasekhohlo ngqo.

B. Ngentshukumo enye egudileyo, tyhala unyawo lwasekunene, zibandakanye ukubengezela, kwaye uphakamise umlenze wasekunene ecaleni ecaleni.

C. Ukuhla kancinci, buyela emva kwindawo esecaleni.

D epheleleyo. Phinda kwelinye icala. -Lindsey C.

Nikela uLunge kwi-Deadlift yomlenze omnye

A. Qala kwindawo yokuguqa ngedolo lasekunene kunye neenyawo lasekhohlo ezantsi. (Beka itawuli okanye imathi phantsi ukuze umqamelo, ukuba kuyimfuneko.)

B. Cofa ubunzima kwisithende sonyawo lwasekhohlo kunye nolawulo kunye nokuma okumileyo kumlenze wasekhohlo. Umlenze wasekunene ugobile ukujikeleza ngaphezulu komgangatho.

C. Ukugcina amagxa kunye neempuphu zesikwere, ngokugoba kancinci emilenzeni emileyo, fikelela ezantsi kwaye ucofe iincam zeminwe zasekunene emgangathweni. Umlenze wasekunene uya kuza emva kwakho, ungaze uchukumise umgangatho.

D epheleleyo. Kancinci ukubuyela kwindawo yokuqala yokuguqa.

E. Phinda-phinda kwelinye icala.-U-Amber Rees, umseki weProjekthi yeQela eliKroti kunye nomhlohli eBarry's Bootcamp

Ehlabathini lonke uLunge

A. Qala ngeenyawo ububanzi begxalaba ngaphandle kwaye uye phambili phambili ngomlenze wasekhohlo uye phambili. Cinezela ngesithende sasekhohlo ukubuyela kukuma.

B. Emva koko, nyathela ngasekhohlo kwicala lasekhohlo ungene kwicala elisecaleni, ugcine umlenze wasekunene ngqo kwaye zonke iinzwane zijonge phambili. Umlenze wasekunene kufuneka uthe tye kwaye ube mde isifuba. Push ngesithende sasekhohlo ukubuyela kwindawo yokuqala.

C. Okokugqibela, buyela umva umva ngenyawo lasekhohlo. Cinezela kwisithende sasekunene ukuze ubuyele ekumeni.

D epheleleyo. Phinda ulandelelwano kwelinye icala.-Amanda Butler, umqeqeshi kwi Fhitting Room

Phambili ngeLunge ngokujikeleza

A. Yenza inqindi ngesandla sasekhohlo ubeke indawo yesundu ngasekunene kwayo phambi kwesifuba, iingqiniba zikhombe.

B. Ukusuka kwindawo yokuma kunye neenyawo ububanzi begxalaba ngaphandle, inyathelo lomlenze wekhohlo ukuya phambili kude kube yimilenze yomibini yenze ii-angles ezingama-90; idolo lasekunene kufuneka libhabhe ngaphezu komhlaba.

C. Ngelixa ukwindawo ye-lunge, jikelisa umzimba ophezulu phezu komlenze wasekhohlo kwaye ubuyele embindini. Tyhila isithende sasekunene ukuze ubuyele ekumeni.

D epheleleyo. Phinda-phinda kwelinye icala.-Holly Rilinger, umlawuli woyilo lweCcy Fitness kunye neNike Master Trainer

Scorpion Lunge

A. Ukuma ngeenyawo ububanzi begxalaba ngokuhlukana, buyisela unyawo lwasekunene ngasemva. Idolo lasekunene kufuneka lehle iisentimitha ngaphezulu komhlaba kunye nasemva kwonyawo lwasekhohlo. (Ukulahla idolo ngasemva kweethagethi zeenyawo kukuqaqamba ngaphezulu komndilili ophakathi.)

B. Tyhila isithende sasekhohlo ukubuyela ekumeni.

C. Phinda-phinda kwelinye icala. -UHolly R.

Uphengululo lwe