Indlela yokunyusa ukuzivocavoca kwakho ngeeLunge zokuhamba

Umxholo

• Uyenza njani ilunge yokuhamba
• Umahluko ukuzama
• Ukuhamba nge-lunge nge-torso twist
• Ukuhamba nge-lunge kunye nobunzima
• Iingcebiso zokhuselo
• Ziziphi iinzuzo?
• Zeziphi izihlunu ezenziwayo?
• Yandisa uluhlu lokuhamba
• Ukusebenza okuphuculweyo
• Ukongeza iigege zokuhamba kwindlela yakho yesiqhelo
• Ukuthatha

Iimpumlo zokuhamba zahlukile kwimithambo ye-static lunge. Endaweni yokuma umile nkqo emva kokwenza umngxunya emlenzeni omnye, njengoko ubuya kwimo eqinileyo yomzimba omileyo, "uhamba" uye phambili ngokukhupha ngomnye umlenze. Intshukumo iyaqhubeka ngenani elimiselweyo lokuphindaphinda.

Iimpumlo zokuhamba zomeleza izihlunu zemilenze kunye nomongo, ihips, kunye ne-glutes. Unokwenza ukuba ukuhamba kwamaphunga kube nzima ngakumbi ngokongeza ubunzima okanye ukwenza indawo yokuhamba nge-torso twist.

Funda ukuze ufunde ngakumbi malunga nezibonelelo zokuhamba kwempumlo kunye nendlela yokuzibandakanya kwinkqubo yakho yokomelela komzimba.

Uyenza njani ilunge yokuhamba

1. Yima nkqo ngeenyawo zakho ububanzi bamagxa. Izandla zakho zihlala ecaleni komzimba wakho okanye esinqeni sakho.
2. Yiya phambili ngomlenze wakho wasekunene, ubeke ubunzima kwisithende sakho.
3. Gobela idolo lasekunene, wehlise ezantsi ukuze lifane nomgangatho kwindawo ye-lunge. Misa kancinci ukubetha.
4. Ngaphandle kokuhambisa umlenze wasekunene, yisa unyawo lwakho lwasekhohlo phambili, uphinda-phinda intshukumo enye kumlenze wasekhohlo. Misa kancinci njengoko umlenze wakho wasekhohlo uhambelana nomgangatho kwindawo yokuma.
5. Phinda le ntshukumo, "uhamba" uye phambili njengoko uncipha, utshintshana imilenze.
6. Yenza i-10 ukuya kwi-12 reps kumlenze ngamnye. Yenza iiseti ezi-2 ukuya kwezi-3.

Umahluko ukuzama

Ukuhamba nge-lunge nge-torso twist

Izixhobo eziyimfuneko: Ibhola yamayeza okanye ubunzima bunye basimahla

1. Yima nkqo ngeenyawo zakho ububanzi benyonga ngaphandle. Yenza i-abs yakho kwaye ubambe ubunzima okanye ibhola yeyeza phambi kwendlela yakho ephakathi kunye nezandla zombini, iingqiniba zigobile kuma-90 degrees.
2. Yiya phambili ngomlenze wakho wasekunene ubeke ubunzima bakho kwisithende sakho.
3. Njengoko unyawo lwakho lwasekunene lubetha emgangathweni kwaye luzinzile, gobisa idolo lasekunene, wehlise ezantsi ukuze idolo lakho lihambelane nomgangatho kwindawo emi kakuhle. Nqumama.
4. Xa uzinzile kwindawo yakho ye-lunge, jikisa umzimba wakho ongaphezulu uye ekunene, ubambe ubunzima ngezandla zozibini. Intshukumo kufuneka ivele kwimizimba yakho.
5. Jika ubuyele embindini kwaye uqalise ukujikeleza phambili ngomlenze wakho wasekhohlo. Phinda intshukumo enye kumlenze wasekhohlo, "uhamba" uye phambili njengoko uncipha kwaye ujika ngasekhohlo.
6. Yenza i-10 ukuya kwi-12 reps kwicala ngalinye.

Ukuhamba nge-lunge kunye nobunzima

Izixhobo ezifunekayo: iidumbbell ezimbini

1. Yima nkqo ngamagxa akho umva. Bamba i-dumbbell enye kwisandla ngasinye kwaye ugcine iingalo zakho emacaleni akho, ugcine i-torso yakho ime nkqo.
2. Gcina iingalo zakho zikhululekile emacaleni akho kuyo yonke intshukumo. Yiya phambili ngomlenze wakho wasekunene, ubeke ubunzima bakho kwisithende.
3. Njengoko unyawo lwakho lwasekunene lubetha emgangathweni kwaye luzinzise, ​​gobisa idolo lasekunene, wehlise ngokuhambelana nomgangatho ukuya kwindawo yokubamba.
4. Ngaphandle kokuhambisa umlenze wasekunene, yisa unyawo lwakho lwasekhohlo phambili, uphinda-phinda intshukumo enye kumlenze wasekhohlo. Misa kancinci njengoko umlenze wakho wasekhohlo uhambelana nomgangatho kwindawo yokuma.
5. Phinda le ntshukumo, "uhamba" uye phambili njengoko uncipha, utshintshana imilenze.
6. Yenza i-10 ukuya kwi-12 reps kumlenze ngamnye. Yenza iiseti ezi-2 ukuya kwezi-3.

Iingcebiso zokhuselo

Iimpumlo zokuhamba zifuna ibhalansi kunye nolungelelwaniso kunempumlo emileyo. Enye yeengozi ezinkulu kukuzenzakalisa ukuwa ngenxa yokulahleka kwemali. Ifom engachanekanga inokunyusa umngcipheko wokutsala umsipha.

Iimpumlo zokuhamba ngokubanzi zithathwa njengezikhuselekileyo kuninzi lwabantu. Ukuba ungumqali, unokufuna ukuqala nge-static lunge uze ube nefom echanekileyo. Kubalulekile ukuba nefomu elungileyo xa usenza imiphunga yokuhamba, enokukunceda ukuthintela ukwenzakala.

Landela ezi ngcebiso ukuze uhlale ukhuselekile:

• Gcina umzimba wakho ume nkqo ngokuhamba. Zama ukunqanda ukuthembela phambili kakhulu.
• Gcina umxholo wakho ubandakanyeka kuwo wonke umda.
• Musa ukugqithisa umlenze wakho xa ujikeleza phambili, okunokubangela ukuba umqolo wakho ubethe.
• Zama ukuphuma ngokwaneleyo ukuze umzimba wakho ukhululeke ngokuthe nkqo, kwaye umzimba wakho kunye nesinqe ziqonde ngqo ezantsi. Ukungaphumeli kude ngokwaneleyo akukhuselekanga emadolweni kwaye kunokukhokelela ekonzakaleni.

Ukuba umtsha ukuze uzilolonge, kunokuba luncedo ukusebenza nomqeqeshi, okanye umhlobo okanye ilungu losapho eliqhelene neempumlo zokuhamba. Banokukunceda uqiniseke ukuba ifom yakho ichanekile kwaye banike iingcebiso zokukunceda ufumane olona ncedo.

Ziziphi iinzuzo?

Amaphaphu okuhamba anokunceda ukomeleza umzimba ongezantsi. Banokukunceda ukolula i-hamstring kunye ne-glutes.

Faka zombini i-static kunye nokuhamba kwempumlo kwindlela yakho kwiziphumo ezilungileyo.

Zeziphi izihlunu ezenziwayo?

Amaphaphu okuhamba asebenza kwezi zihlunu zilandelayo:

• ii-quadriceps
• glutes
• imisipha
• amathole
• isisu
• isinqe

Ezinye izibonelelo zokuhamba kwemiphunga zidweliswe apha ngezantsi.

Yandisa uluhlu lokuhamba

Ukuhamba kweempumlo kunokunceda ukwandisa uluhlu lwakho lokuhamba ngokunceda ukwandisa ukuguquguquka, kwaye ukhulule isinqe sakho kunye nemisipha. Oku kunokunceda ukuphucula ukuma komzimba kunye nokulinganisela, okunokuba luncedo kwiimbaleki, ukuzivocavoca okungaqhelekanga, kunye nezixhobo zomzimba ngokufanayo.

Ukusebenza okuphuculweyo

Iimpumlo zokuhamba ngumthambo osebenzayo. Balinganisa iintshukumo ozenzayo yonke imihla njengokuma, ukuhlala, nokuya phambili uyokukhetha into phantsi. Ukuziqhelanisa nokuhamba rhoqo kwimiphunga kunokunceda ekwenzeni ezi ntshukumo zemihla ngemihla zibe lula kubomi bokwenyani.

Ukongeza iigege zokuhamba kwindlela yakho yesiqhelo

Ukuba ujonge ukuphucula umgangatho womzimba wakho kwaye womeleze imilenze yakho, zama ukongeza imiphunga yokuhamba kwindlela yakho yokuziqhelanisa neveki ezi-2 ukuya kwezi-3 ngeveki.

Ukuba umtsha ukuba sempilweni, ungaqala ngokwenza imiphunga yokuhamba eli-10 ukuya kweli-12 ngexesha. Ukuba umgomo wakho ukunciphisa umzimba okanye ithoni umzimba wakho, zama ezinye lunge ukwahluka, kanjalo, ezifana ukutsiba imiphunga okanye imiphunga kunye bicep curl.

Ukongeza, zama i-cardio okanye uqeqesho oluphezulu lokuqina okuphezulu amaxesha ama-2 ukuya kwayi-3 ngeveki, iintsuku eziguqukayo ngoqeqesho lwamandla, njengemiphunga, kwezinye iintsuku.

Ukuba awuqinisekanga ukuba ungawuseta njani umthambo, cinga ngokusebenza nomqeqeshi oqinisekisiweyo onokuthi enze ishedyuli ekufuneka uyilandele, okanye ujonge indlela yesiqhelo ekhompyutheni.

Ukuthatha

Iimpumlo zokuhamba ngumsebenzi obalaseleyo wokuqinisa umzimba ongezantsi. Yongeza kwinkqubo yakho yokuzilolonga amaxesha ambalwa ngeveki ukomeleza imilenze yakho, iinyonga, iiglute, i-abs kunye nokunye.

Ukuba umtsha ukwenza umthambo, ziqhelise ukwenza i-static lunge kuqala. Nje ukuba uhambe phantsi, ungazama ukuhamba ngeempumlo. Sebenza nomqeqeshi ongumntu oqinisekisiweyo ukuba awuqinisekanga ukuba wenza intshukumo ngokuchanekileyo.