Ungakwenza Kanjani AmaLunge Eqa

-Delile

• Ungayenza kanjani i-lunge jumping
• Amathiphu wokwenza i-lunge jumping
• Ezinye izindlela zokugxuma imiphunga
• Iya phambili nangemuva
• Zama ukuhamba amalanga
• Sebenzisa izintambo zokumiswa kwe-TRX
• Ukungeza kuma-jumping lunges
• Ukuzivocavoca ukuhambisana ne-lunge jumping
• Ukuthatha

Imilenze enamandla, emile iyinhloso yabadlali abaningi kanye nabavivinya umzimba.Ngenkathi ukuzivocavoca kwendabuko njengama-squats kanye ne-deadlifts kubonakala kokuzivocavoca umzimba okuningi okuphansi, kukhona okunye ukuzivocavoca okukhomba imisipha yomlenze ongayengeza kulayini.

Amaphaphu agxumayo ukuzivocavoca umzimba okuphansi okumnandi okwandisa ukuqina nobunzima be-lunge eyisisekelo ngokungeza ukugxuma. Ukwengezwa kwe-plyometric jump akugcini nje ngokuphonsela inselelo ama-quads, imisipha, i-glutes, i-hip flexors, namathole, kepha ibuye isebenzise uhlelo lwakho lwezinhliziyo. Lokhu kunikeza ukushaya kwenhliziyo yakho amandla futhi kukusize ushise ama-calories amaningi.

Ngakho-ke, uma ulungele ukuhluka okuthuthukile kwe-lunge yokuhamba, ungahle uthande ukuzama i-lunge lunge.

Ungayenza kanjani i-lunge jumping

Ukukwazi ukwenza umsebenzi we-lumping lunge ngempumelelo kuncike ekutheni ungagcina kanjani ifomu lakho liqinile, ukuthi ungashesha kanjani ukwenza ushintsho, nokuthi ungangena kanjani ngobumnene.

Nazi izinyathelo zokwenza umsebenzi we-lumping lunge kahle, ngokuphepha nangempumelelo.

Ngaphambi kokuqala, qiniseka ukuthi unesikhala esikhulu ngokwanele sokwenza ukuhambisa. Futhi cabanga ukuhambisa amabhentshi neminye imishini ngaphandle kwendlela.

1. Yima ngezinyawo ububanzi behlombe, nomgogodla wakho ubandakanyekile.
2. Thatha isinyathelo esikhulu phambili ngomlenze wakho wesokudla. Gcina izingalo zakho eceleni kwakho.
3. Hambisa isisindo sakho phambili ngalo mlenze, ngakho-ke isithende sakho sithinta phansi kuqala. Bese wehlisa umzimba wakho kuze kube yilapho umlenze wangaphambili ufana phansi. Lesi isikhundla esiphansi.
4. Gxuma, ushintshe ngokushesha ukuma kwezinyawo zakho ngenkathi uphakathi komoya ukuze umlenze wakho wesokudla ubuyele emuva ngemuva kwakho nomlenze wakho wesobunxele uye phambili. Ukukusiza unyakaze ngokuqhuma, phakamisela izingalo zakho emoyeni ngenkathi ugxuma.
5. Ngomusa buyela phansi phansi endaweni eyisisekelo yokubopha ngomlenze ophambene phambili.
6. Phinda leli phethini lokunyakaza, ushintshe imilenze eqaweni ngalinye, ngenani lesikhathi olifunayo noma ukuphindaphinda. Abaqalayo kufanele bahlose ukubuyela emuva okungu-5 kuya ku-10 emlenzeni ngamunye noma inani lemizuzwana engama-30. Njengoba lokhu kuba lula, sebenzela indlela yakho kuze kube yimizuzwana engama-60 yamaphaphu aqhubekayo wokugxuma.

Amathiphu wokwenza i-lunge jumping

I-lunge jumping yinto ehamba phambili. Noma ngabe unezinga eliphezulu lokuqina, usadinga ukunaka yonke iminyakazo eyakha lo msebenzi. Futhi njengoba lokhu, kudinga amandla, ukulinganisela, nokushesha ukwenza.

Unalokho engqondweni, nanka amanye amathiphu wokukusiza ngempumelelo futhi wenze ngokuphepha i-lunge jumping.

1. Njengoba i-lunge jumping ingukuhamba okuthuthukile, kufanele uqale ukwazi ukubamba ilunge eliyisisekelo. Uma ungakhululekile ukwenza i-lunge yokuhamba noma unemibuzo ngefomu lakho, cela uchwepheshe wokuzivocavoca umzimba ukuthi akubuke lapho uhamba ngaphambi kokudlulela kulayini weqa.
2. Gwema ukufika kanzima kakhulu. Yebo, lokhu ukunyakaza okuqhumayo, kodwa awufuni ukushaya phansi kakhulu. Uma ufika kanzima kakhulu, yehlisa izinga lokuthi weqa kangakanani noma ufinyeze ukuma kwakho, bese ugxila kokwehla okuthambile.
3. Uma uzizwa ungaphatheki kahle emzimbeni wakho ongezansi, ikakhulukazi amadolo akho, yeka ukuzivocavoca umzimba bese uhlola ifomu lakho. Uma ubuhlungu buqhubeka, cela umqeqeshi ukuthi ahlole ukuma kwakho. Lo msebenzi awunconyelwe abantu abanezinkinga zamadolo noma okhalweni.
4. Gcina i-torso yakho iqondile ngesifuba sakho ubude nesikwele odongeni olungaphambi kwakho. Lokhu kuzokugcina ungagobeli phambili futhi ujikeleze umzimba wakho ongaphezulu. Uma ugxuma, zicabange, “uqonde phezulu ngqo.”
5. Uma usunethezekile ngokuhamba, zama ukuchitha isikhathi esincane ngangokunokwenzeka phansi. Ukuhamba ngesivinini esisheshayo kuyisihluthulelo sokwenza lokhu kube umsebenzi we-plyometric.

Ezinye izindlela zokugxuma imiphunga

Uma ungathandi i-lunge jumping, kunokuhamba okulula ongakwenza ukulingisa iphethini yokunyakaza efanayo.

Iya phambili nangemuva

Yenza i-lunge phambili emile futhi ehlehlise. Qala ngokuma izinyawo zihlukaniswe ububanzi. Dlulela phambili ngonyawo lwesokudla, ugoba amadolo angakwesokudla nangakwesobunxele ama-90-degrees. Phindela emuva endaweni yokuma bese uphinda ngakolunye uhlangothi. Okulandelayo, buyela emuva ukuze uthole i-lunge eguqukayo emlenzeni ngamunye.

Zama ukuhamba amalanga

Thatha ukunyakaza kusuka emgodini ongaphambili bese uyidlulisela emgodini wokuhamba, ushintsha umlenze wesokudla nomlenze wesobunxele. Hamba uye phambili wenze amaphaphu ayi-10 emlenzeni ngamunye.

Sebenzisa izintambo zokumiswa kwe-TRX

Uma ukwazi ukufinyelela kudivayisi ye-TRX yokumiswa, zama ukwenza ama-jumping lunges ngenkathi ubambe imichilo. Lokhu kuzokusiza ukuthi ugcine ibhalansi yakho nokuma komzimba kuqondile ngenkathi ufunda ukuthi ungayenza kanjani ingxenye eyeqayo yokuzivocavoca.

Ukungeza kuma-jumping lunges

Lapho usukulungele ukukhuphula umfutho wamaphaphu agxumayo, cabanga ukuzama okukodwa kwalokhu kuguqulwa:

• Amaphaphu we-Superset agxumayo ngokuvivinya umzimba okunesisindo njengama-squats noma umshini wokucindezela umlenze.
• Yenza i-lunge yeqa nge-torso twist. Qala endaweni ye-lunge jumping, kepha uma ufika emhlabeni, sebenzisa ingqikithi yakho ukusonta umzimba wakho ngakwesokudla. Phinda ngakolunye uhlangothi.
• Khulisa inani lesikhathi owenza isethi yakho yamaphaphu weqa.
• Khulisa ukuqina nobunzima ngokugxuma ngokushesha noma ngaphezulu.

Ukuzivocavoca ukuhambisana ne-lunge jumping

Uma usuzilolongele ngokwalo i-lunge jumping futhi uzizwa uqiniseka ngefomu lakho, sekuyisikhathi sokuyengeza ekusebenzeni kwakho. Indlela elula yokufaka i-lunge lunge ukuyifaka osukwini lomzimba oluphansi.

Uma ujwayele ukwenza imiphunga emile, shintshanisa labo baphume baye egumbini lokuxhuma okungenani usuku olulodwa ngesonto. Ungabhangqa lokhu kuhamba nama-squats, ama-deadlifts, ukucindezela imilenze, noma ama-curls wesando.

Abaqalayo kumazinga aphakathi nendawo kufanele benze i-lunge jumping iyodwa ngekhefu lokuphumula lemizuzwana engama-30 ngemuva kwesethi ngayinye. Amaleveli athuthukile angabeka indawo yokuxhuma ngeqoqo lezikwele ezilula, imishini yokunyathelisa imilenze, noma izivivinyo zokujula.

Ukuthatha

Ukuba namandla, ukulinganisela, nokuqina komzimba ukwenza i-lunge yeqa kahle akuyona into elula. Kungakho kubalulekile ukuthi uphathe kahle i-lunge eyisisekelo kuqala.

Lapho usuzizwa unethemba lokukhipha amaphuphu ambalwa aya phambili futhi uhlehlise, sekuyisikhathi sokuziphonsela inselelo ngokungeza i-lunge jumping ohlwini lwakho lokuzivocavoca umzimba okuphansi.