Kungani Amaphaphu Aseceleni Eyingxenye Ebalulekile Yawo Wonke Ama-Leg Workout

-Delile

• Izinzuzo ze-Side Lunge nokuhluka
• Indlela Yokwenza I-Side Lunge (noma i-Lateral Lunge)
• Amathiphu wefomu le-Side Lunge
• Buyekeza kwe-

Ukunyakaza kwakho okuningi kwansuku zonke kukundiza eyodwa yokuhamba: indiza yesagittal (ukuqhubekela phambili nokubuyela emuva). Cabanga ngakho: ukuhamba, ukugijima, ukuhlala, ukuhamba ngebhayisikili, nokukhuphuka izitebhisi ngamunye uya phambili ngaso sonke isikhathi. Into ukuthi, ukuhamba ngezindiza ezahlukahlukene zokuhamba yilokho okugcina ukuhambisa, uphilile, futhi ukwazi ukwenza ukunyakaza okuthuthuke kakhulu. (Uyazi, njengokudabula indawo yokudansa noma ukukhipha ipotimende lakho ngaphandle komgqomo wendiza ongaphezulu.)

Ukufaka lezo ezinye izindiza zokuhamba empilweni yakho, impela, ubungahamba uzungeze uhlangothi usuku lonke — kepha kunengqondo ngokwengeziwe ukuzifaka ezinhlelweni zakho zokuzivocavoca umzimba. Yilapho amaphaphu aseceleni, noma amaphaphu asemaceleni, (okuboniswe lapha umqeqeshi ozinze e-NYC u-Rachel Mariotti) engena khona. Kuzothatha umzimba wakho uwuyise endaweni engaphambili yokunyakaza (uhlangothi nolunye) futhi kuthathe ukuzivocavoca kwakho kuyise ezingeni elilandelayo. . (Bheka: Kungani Udinga Ukunyakaza Kwamuva Ekuqeqesheni Kwakho)

Izinzuzo ze-Side Lunge nokuhluka

"I-side lunge ingukuzivocavoca okuhle ngoba isebenza ezinhlangothini ze-glutes (i-gluteus medius), okuyimisipha ebalulekile yokuqinisa ilunga le-hip, futhi kaningi ayaziswa," kusho uMariotti. Ukuhamba ngendlela ehlukile kuphinde kukusize ukuthi usebenze imisipha yakho ye-quadriceps kwenye i-engeli, uthi. (Izindaba ezinhle: Kukhona ukuhlukahluka kwe-zillion lunge ukusebenza wonke amanye ama-engeli omzimba wakho ongezansi.)

Ukufunda kahle i-lunge eseceleni (kanye ne-lunge phambili) kuzokusiza ukuthi wakhe amandla nokuzinza emlenzeni ngamunye ngamunye futhi uthuthukise ibhalansi yakho. Intuthuko ngokungeza i-kettlebell noma i-dumbbell, eboshwe phambi kwesifuba. Ukwehlisa emuva, noma u-1) ungagcini phansi, noma u-2) beka isilayida ngaphansi komlenze oqondile, usishelele ohlangothini ngenkathi ugoba umlenze wamaphaphu.

Indlela Yokwenza I-Side Lunge (noma i-Lateral Lunge)

A. Yima ngezinyawo ndawonye izandla ziboshwe phambi kwesifuba.

B. Thatha isinyathelo esikhulu uye kwesokudla, ngokushesha wehlele elungeni, izinqe ezicwila emuva futhi ugoqe idolo elingakwesokudla ukuze ulandelele ngokuqondile emgqeni wonyawo lwesokudla. Gcina umlenze wesobunxele uqonde kodwa ungakhiyiwe, izinyawo zombili zikhombe phambili.

C. Phusha unyawo lwesokudla ukuze uqondise umlenze wesokudla, nyathela unyawo lwesokudla eduze kwesobunxele, bese ubuyela endaweni yokuqala.

Yenza izikhathi ezingu-8 kuya kwezingu-12. Phinda ngakolunye uhlangothi. Zama amasethi ama-3 ngohlangothi ngalunye.

Amathiphu wefomu le-Side Lunge

• Gxila okhalweni lomlenze wamaphaphu, wenze kusebenze i-glute ukuze ime.
• Qiniseka ukuthi ungalahli isifuba phambili kakhulu.
• Ungavumeli idolo ukuba ligqamule phambili ngaphezu kwezinzwani.

Buyekeza kwe-