Ukuhamba Okukodwa Okuphelele: Yazi kahle i-Overhead Walking Lunge

-Delile

• Indlela Yokwenza I-Overhead Walking Lunge
• Buyekeza kwe-

Amandla yigama legeyimu lesiqhudelana naye Semidlalo ye-CrossFit yezikhathi eziyi-12 u-Rebecca Voigt Miller, ngakho-ke ubani ongcono ongamnika ukukhetha kwakhe nge-supermove ukuze akwakhe?

"Leli lunge lokuhamba elinesisindo liwukuzivocavoca okukhulu kwemilenze yakho, kodwa futhi liqinisa izingalo, amahlombe, nomgogodla," kusho uVoigt Miller, ongumqeqeshi nomnikazi we-CrossFit Training Yard e-Toluca Lake, eCalifornia kanye nomsubathi weReebok.

Imishini ingahle iqonde — enye indlela iphazamise ngenkathi ibambe ama-dumbbells ngaphezulu-kepha umthelela we-allover emzimbeni wakho awusebenzi. Okokuqala, "ukubamba isisindo phezulu ngenkathi uphaphusa kudinga ukulinganisela okukhulu," usho kanje. "Kunamaqembu amaningi emisipha aqokelwe ukuzinza kuzwelonke." (Kungumsebenzi wokugcina ohlanganisiwe.)

Manje, ake sikhulume ngokuthi kusinda kangakanani ukuhamba nama-dumbbells akho. UVoigt Miller uthi: “Isisindo esisesilinganisweni kuya esisindayo—kungakhathaliseki ukuthi esikuphi—kuyazuzisa, kodwa kungase kube inselele ngokufanayo nesisindo esilula. Ngisho nalabo bazozibandakanya ngokwengeziwe, okuyingxenye yomlingo walokhu kuhamba. Uma ungenawo ama-dumbbell amabili, ungaphakamisa i-dumbbell eyodwa esindayo noma i-kettlebell ngaphezulu, njengoba uVoigt Miller ebonisa kule vidiyo.

Khumbula nje: “Le nhlangano ayiphathelene namandla nje anonya. Kudinga ikhono ukuze senze kahle, ”usho kanje. "Uma usuyitholile kahle, kukhona umuzwa wokufeza okuthile."

Ezinye izikhombisi, ngaphambi kokuya kuzo:

• Sungula indawo eqinile yokuqala, uphonsa ngenkuthalo izinsimbi ngaphezulu bese uqinisa ingqikithi yakho.
• Gcina izisindo ziqonde ngqo ngaphezu kwamahlombe akho, futhi ungazivumeli ukuthi zijike ziye ezinhlangothini noma kude kakhulu ngaphambi noma ngemuva komzimba wakho. Futhi, bheka phambili; lokhu kuzosiza ukugcina umhlane wakho uhambisana kahle.
• Gcina ukubekwa konyawo olunobubanzi behlombe ngesinyathelo ngasinye. Ukubeka unyawo ngqo phambi kolunye kungadala ukuthi ulahlekelwe yibhalansi yakho. Shayela ngemilenze yomibili lapho umile, hhayi umlenze oholayo kuphela.

Indlela Yokwenza I-Overhead Walking Lunge

A. Yima ngezinyawo ezinqeni ububanzi ububanzi nomgogodla ohlanganyele ophethe i-dumbbell esandleni ngasinye. Hlanza izinsimbi kuze kufike endaweni yokubeka ngaphambili ukuze zihlale phezu kwamahlombe, bese uzicindezela ngaphezulu ukuze uqale, ugcine umnyombo usebenza.

B. Umgogodla we-brace bese uthatha igxathu elikhulu eliya phambili ngonyawo lwesokudla, wehlise kuze kufike emadolweni ngama-engela angama-90-degree.

C. Cindezela unyawo lwangemuva bese ucindezela onyaweni olungaphambili ukuze ume ngesisindo esimaphakathi kwezinyawo zombili. Cindezela i-glutes phezulu.

D. Thatha igxathu elikhulu phambili ngonyawo lwesobunxele ukuze wenze okuphindayo ngakolunye uhlangothi.

Zama ukwenza amasethi ama-5 ama-reps ayi-10 (5 ohlangothini ngalunye).

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