I-Lowdown Emaphashini: Phambili Lunge vs. Reverse Lunge

-Delile

• Buyekeza kwe-

Uma usemakethe ukuze uqinise futhi uqophe umzimba wakho ongezansi kuyilapho ulungiselela imisebenzi yokuphila kwansuku zonke efana nokuhamba nokukhuphuka izitebhisi-iphaphu kufanele libe yingxenye yohlelo lwakho lokujima. Lokhu kuvivinya umzimba kungenziwa ngezindlela eziningi ezahlukahlukene, kufaka phakathi ukuqhubekela phambili noma emuva, kanti ngenkathi unyathela kolunye uhlangothi noma kolunye kungahle kungabonakali kwenza umehluko omkhulu kangako, kunokuningi okuhlangana neso. Abaqeqeshi abaphezulu abaphezulu badiliza ubuhle nobubi bawo womabili amaphaphu ukuze unqume ukuthi iyiphi inketho engazifanela kahle izidingo zakho zamanje zokuqina.

Phambili uLunge

Lesi sinyathelo esizame futhi siyiqiniso bekuyisikhathi eside siyisisekelo ekusebenzeni, futhi kunesizathu esizwakalayo. Ucwaningo olwenziwe yi-American Council on Exercise lithole ukuthi i-lunge phambili ibe ngesinye sezivivinyo eziphumelela kakhulu zokuthola izinga eliphakeme lomsebenzi wemisipha ku-gluteus maximus, gluteus medius, kanye nemisipha-kakhulu ngaphezu kokunye ukuzivocavoca umzimba okuvamile njengoba kunikezwa isikwele somzimba.

Ngaphezu kokusebenza kahle kakhulu, i-lunge phambili nayo iyasebenza impela, njengoba le nhlangano ilingisa eduze iphethini yethu yokuhamba. Njengoba ubuchopho bethu bujwayele ukubeka unyawo olulodwa ngaphambi kolunye, enye yezinzuzo ezinikezwa yilunge langaphambili kuqinisa iphethini yokuhamba ngendlela ebekela ibhalansi nemisipha yamaphethelo aphansi, kusho uSabrena Merrill, ososayensi wokuzivocavoca futhi Umqeqeshi omkhulu we-ACE ozinze eKansas City, MO.

Le nselelo eyengeziwe, nokho, ingaba nomthelela ekuhlanganyeleni kwamadolo. UJonathan Ross, umqeqeshi womuntu oqinisekiswe umklomelo kanye nomlobi wencwadi Abs Kwembulwa, ithi le nguqulo yokunyakaza ingacatshangwa njengendawo yokusheshisa, ngoba umzimba uqhubekela phambili bese ubuyela emuva, okuholela enseleleni enkulu njengoba umzimba uqhutshelwa phambili ngomkhathi, nalapho ubuya phansi ukunyakaza kumele kusebenzise amandla anele ukubuyisela umzimba ngempumelelo endaweni yokuqala. "Ukwanda kwenselelo kungenza lokhu kuhlangana kube yinkinga kubantu abanenkinga yokuguqa kwamadolo ngoba ukuze kwenziwe kahle, kudingeka amandla aphakeme kakhulu kanye / noma uhla lokunyakaza okuningi," esho.

Reverse Lunge

Lokhu kuphambuka kulunge kunikeza umzimba ithuba lokuhamba ngendlela iningi lethu elingachithi isikhathi esiningi-uma kukhona elingena kulo, linikeza inselelo entsha. Kodwa-ke uMerrill uthi akunzima kangako ukulinganisela kumgogodla obuyela emuva ngoba isikhungo samandla adonsela phansi sihlala siphakathi kwezinyawo zombili. "Ephahleni eliya phambili, isikhungo samandla adonsela phansi siya phambili emzimbeni ngesikhathi sokunyakaza okuya phambili, ngakho ilunge lokuhlehla lingase libe inketho kubantu abanezinkinga zokulinganisela."

Ingxenye yokwenza kalula lokhu kunyakaza uma kuqhathaniswa nephaphu eliya phambili ukuthi uhambisa umzimba wakho phezulu naphansi hhayi emkhathini, kwengeza uRoss, okwenza lokhu kube iphaphu elihlehlayo. "Imvelo eqondile yokunyakaza idinga amandla amancane kune-lunge phambili, okuvumela ithuba lokuqeqesha imisipha yomlenze wokuma ngokucindezeleka okuncane emalungeni." Umfundisi wamazwe omhlaba wokuzivocavoca kanye nomphathi omkhulu wezokuqeqesha nentuthuko we-TRX uDan McDonogh uthi lokhu kwehlukahluka emgodini kungaba yindlela efanelekayo kulabo bantu abanezinkinga zamadolo kanye nalabo abangenakho ukunyakaza kwe-hip.

Umugqa Ophansi

Nokho-ke i-lunge okhetha ukuyenza-kufanele ibe yisisekelo esimisweni sakho sokujima uma kugxilwe ekuhambeni kwe-hip kanye nokuhunyushelwa kumaphethini wokunyakaza empilweni yansuku zonke. Ngaphezu kokunikeza izinzuzo ezinkulu zokuqinisa imisipha yomzimba ongezansi, lezi zinguqulo ezimbili zidinga inani elibalulekile lokulawulwa okuyisisekelo nokuzibandakanya. "Zombili izinhlobo zamaphaphu, uma zenziwa kahle, zidinga ukuthi isinqe esisodwa siguquguquke kanti esinye sandiswe ngenkathi futhi silawula i-pelvis ngokusebenza kahle okuyisisekelo," kusho uMerrill. "Imisipha yenyonga, yesisu neyomhlane ongezansi kumele isebenze ngendlela evumelanisiwe ukulawula ukuthambeka kwesinqe."

Zama Lokhu Lunge

Ukuze kugxilwe kakhulu kumasu nokunethezeka lapho wenza ilunge, uRoss uncoma ukuthi wengeze ilunge elisuka phansi phezulu kunqolobane yakho yokuzivocavoca ukuze uvumele ukufunda ukunyakaza okufanele kuqala ngaphandle kwesidingo sokuphakamisa nokubeka phansi unyawo ngesikhathi sokunyakaza, njengoba kwenziwa kokubili amaphaphu aya phambili nangemuva.

Ukuze wenze lokhu kunyakaza okumile, qala ngonyawo lwesokudla oluya phambili nolwesobunxele emuva ngedolo elingakwesokunxele elihlezi phezu kwephedi yebhalansi noma umqeqeshi webhalansi we-Bosu ngokuqondile ngaphansi kwenyonga yesokunxele. Ukugcina umgogodla uqonde, dala ukunyakaza okuphezulu ngokucindezela unyawo lwesokudla emhlabathini bese uqondisa umlenze wangakwesokudla usebenzisa imisipha kanye nemisipha yangaphakathi yethanga. Shintsha ukunyakaza ngokusebenzisa umlenze wangakwesokudla ukwehlisa kancane idolo langakwesokunxele libuyele phansi kuphedi noma iBosu ngokulawula. Imilenze ehlukile.

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