Kutheni i-Reverse Lunge yenye yezona ziQinisekiso zibalaseleyo zokuJonga iBut kunye namathanga akho

Umxholo

• Reverse Lunge Benefits kunye nokwahluka
• Indlela yokwenza iLunge yokuGuqula
• Uphengululo lwe

Iilunges zinokubonakala ngathi #somandla sokuzilolonga, xa kuthelekiswa nazo zonke izixhobo zobuqhetseba, ubuchule, kunye nokuhambisa ii-mash-ups onokuthi uzibone kwi-Instagram feed yakho. Nangona kunjalo, kubalulekile ukuba ukhumbule ukuba ezi ntshukumo "zisisiseko" ziphambili enkosini ngaphambi kokuzama nayiphi na into ekhohlisayo-kwaye ziza nezibonelelo ezininzi, nokuba zibonakala zilula kangakanani.

I-reverse lunge ngumzekelo ogqibeleleyo. Nangona kungumbutho osebenzayo osisiseko, ukubuyela umva kokuzivocavoca okubuyela umva kwenza oku kube ngumceli mngeni wokulungelelanisa kunokuzilolonga ngokungqongqo. (BTW, ilungile kangakanani ibhalansi yakho?)

Reverse Lunge Benefits kunye nokwahluka

Kutheni uyitshintshela umva? Ukubuyela umva kucelomngeni kwibhalansi yakho kunye nokwazisa ngomzimba, utshilo umqeqeshi osekwe kwi-NYC uRachel Mariotti, owenza idemo-umsebenzi kule vidiyo ingasentla. "Kufuna ugxininiso olungakumbi kunye nolawulo kunomjikelo oya phambili." Ukuqonda eli nyathelo kuya kukunceda uphucule ulungelelwaniso ukuze ukwazi ukuphatha kakuhle umsebenzi wobuchule kunye nezinye izakhono zembaleki, njengokutyhala isileyi, ukutsiba iibhokisi, kunye nokutsiba ecaleni.

Ungakhankanyi, kunceda ukufundisa indlela yokuxhoma ngokufanelekileyo kwi-hip joint yakho, ukutyhala ubunzima ngesithende vs. ibhola yonyawo, kwaye ivuselela i-glutes yakho ngaphezu kweminye imiphunga, utsho uMariotti. Ibhonasi: Ukuba unamadolo e-cranky, ukuguqula imiphunga kunokuba lolona khetho lufanelekileyo. Xa kuthelekiswa namanye amaphaphu, kwafunyanwa iimpumlo eziguqukayo njengezona zilungileyo ekuphuhliseni izihlunu kunye nezihlunu ze-quadriceps ezinamandla okucheba emadolweni, ngokophando olwenziwe kwiNkomfa yaMazwe ngaMazwe ye-2016 kwi-Biomechanics kwezemidlalo. (Kodwa oko akuthethi ukuba kufuneka ubambelele ekwenzeni kuphela umva imiphunga; zininzi izinto ezahlukileyo zelunge ongasokuze udikwe.)

Ngaphambi kokuba uzame ukubuyela umva, yazi indawo ehamba phambili kunye nendawo yokuhamba. Ukwenza kube nzima nangakumbi, yongeza idolo lokuqhuba phezulu (yima emlenzeni wangaphambili kwaye uqhube idolo ngasemva uye phambili ukuya kwindawo ephezulu yedolo), yongeza ukuxhathisa kwangaphandle (zama i-kettlebell, i-dumbbells, okanye i-barbell), okanye dibanisa ijinge elingasemva kunye nomqolo wentambo ukwenza umthambo womzimba wonke (kanye njengoko uShay Mitchell wenzayo kulo mthambo nomqeqeshi uKira Stokes).

Indlela yokwenza iLunge yokuGuqula

A. Yima ngeenyawo kunye nezandla zibambene phambi kwesifuba.

B. Thatha inyathelo elikhulu ngasemva ngonyawo lwasekunene, ugcine i-hips isikwere ukuya ngaphambili kunye ne-pelvis ingathathi hlangothi. Ngaphantsi kude kube yomibini imilenze igobile kwii-angles ze-90-degree, ukugcina isifuba side kunye nokuzibandakanya.

C. Cinezela phakathi kwenyawo kunye nesithende sonyawo lwasekhohlo ukuze ume, unyathele unyawo lwasekunene ukuze uhlangane ngasekhohlo.

Yenza i-8 ukuya kwi-15 reps. Tshintsha amacala; phinda. Zama iiseti ezi-3.

Ukuguqula iingcebiso zeFom yeLunge

• Qinisekisa ukuba ubuyela emva kwaye ugcine amadolo kwii-angles ezingama-90.
• Zama ukuba ungabuyi umva kakhulu.
• Musa ukwenza umqolo ongezantsi; gcina undoqo ubandakanyekile.

Uphengululo lwe