13 Izinguquko Ze-Lunge Ezisebenza Ngayo Yonke I-Engeli Yomzimba Wakho Ongezansi

-Delile

• Buyisela emuva iLunge kukuphakanyiswa komlenze owodwa
• Lunge with Relevé
• Lunge Pulse and Press
• Lunge ku-Yoga Lunge
• Lunge Uyagxuma
• Isikwele esihlukaniswa umlenze owodwa
• Side Lunge nge Knee Phakamisa
• Thikha i-Tock Lunge
• I-lateral Tick Tock Lunge
• Ukunikela ngeLunge ku-Dead-Leg Deadlift eyodwa
• Emhlabeni Wonke Lunge
• Phambili iLunge ngokuzungeza
• Scorpion Lunge
• Buyekeza kwe-

Ama-lumges yi-OG yokuzivocavoca umzimba ophansi, futhi abambelele kuzindlela ezinhle nezimbi zokuqina futhi aphuma ngakolunye uhlangothi, asabambelele ngokuqinile endaweni efanelekile lapho uzivocavoca khona. Lokho kungenxa yokuthi amaphaphu angaphezulu nje kokuqinisa isikwele okuyisisekelo-kuzo zonke izinhlobo zawo, amaphaphu anamandla okuqinisa, ukwelula, ukukhala, nokuqinisa yonke imisipha yomzimba wakho ophansi, kusuka kuma-glutes akho kuya kumathole akho nakuzo zonke ezinkulu imisipha emincane phakathi. Ukungasho ukuthi banendlela ehlakaniphile yokuhlola ibhalansi yakho, ukuzinza okuyisisekelo, nokuxhumana, futhi. .

Ukugqamisa okwehlukile kwe-lunge okungenzeka ukuthi awukaze uzame ngaphambili (noma ukukhohlwa ngakho), sicela abaqeqeshi bethu abathandayo abavela ezifundweni ezahlukahlukene (i-HIIT, i-barre, ukuhamba ngebhayisikili kanye ne-boot camp) ukuze babelane ngokuzivocavoca kwabo okuthandayo. Landela futhi ulungele ukushisa lowo mzimba ophansi.

Buyisela emuva iLunge kukuphakanyiswa komlenze owodwa

A. Phindela emuva ngomlenze wesokudla ungene kulayini obuyela emuva ngemilenze yomibili wenza ama-angles angama-90 degree.

B. Cindezela ngesithende sobunxele njengoba uqondisa imilenze futhi ubheke phambili okhalweni. Phakamisa umlenze wangakwesokudla phansi, uwuthumele uqonde emuva emuva kwakho. Ngasikhathi sinye, finyelela izingalo ngqo phambi kwakho, uzulazule ngenhla nje phansi, ukuze uthole ukuqothuka komlenze owodwa. Umlenze omile kufanele ugotshwe kancane.

C. Phindela emuva ukunyakaza, uletha unyawo lwesokudla phansi ngemuva kwakho ekubuyiseleni emuva. Phinda ukunyakaza ngendlela eshelelayo ngangokunokwenzeka, usuke emgodini uye ekufeni bese ubuya futhi.

D. Phinda ngakolunye uhlangothi, ngomlenze wesobunxele ngemuva kwesokudla.-U-Olivia Bernardo, umphathi wesitudiyo kanye nomfundisi kuI-CycleBar IHoboken, NJ

Lunge with Relevé

A. Ubhekene ne-barre, emuva kwesihlalo, noma i-countertop, isinyathelo somlenze wesobunxele phambili nomlenze wesokudla emuva. Yehlela phansi endaweni ye-lunge imilenze yomibili igotshwe ngama-degree angama-90.

B. Ukubamba le ndwangu yokuzivocavoca umzimba, phakamisa isithende sangaphambili phezulu ngakho-ke kuphela unyawo laphansi.

C. Ukusuka kulesi sikhundla esivumayo, ngethanga langaphambili elihambisana naphansi, phonsa phansi ngamasentimitha uphinde ukhuphuke ngamasentimitha uguqulela emuva kwedolo ngaphezulu kwaphansi.

D. Phinda ngakolunye uhlangothi.-Amber Hirsch, umqondisi wokufaneleka e-Local Barre eHoboken, NJ

Lunge Pulse and Press

A. Ubhekene ne-barre, ngemuva kwesihlalo, noma i-countertop, hambisa umlenze wesokunxele uye phambili kanye nomlenze wesokudla emuva. Yehlela phansi endaweni ye-lunge imilenze yomibili igotshwe ngama-degree angama-90.

B. Kusukela endaweni ephansi kakhulu yephaphu, shayela phansi kabili (ingabi ngaphezu kweyintshi) ngaphambi kokufika lapho ume-lokho ukushaya kwenhliziyo, ukushaya kwenhliziyo, cindezela. Ungenza lokhu kuthutha kube nzima ngokuhambisana nokugcina izandla uthandaze ukuze usebenzise umnyombo wakho wokulinganisela. -U-Amber H.

Lunge ku-Yoga Lunge

A. Ubhekene ne-barre, emuva kwesihlalo, noma i-countertop, hamba umlenze wesokudla phambili nomlenze wesobunxele emuva. Umzimba ongaphezulu kufanele uphakanyiswe futhi ukubamba kufanele kube lula.

B. Ukugcina umlenze wangaphambili ugobile nge-90-degree angle, qala ukuthambekela esifubeni ku-barre / chair / surface njengoba welula umlenze omude ubude.

C. Phusha isithende sangaphambili ukuze ume, ugcine umlenze wangemuva umude.

D. Phinda ngakolunye uhlangothi. - Amber H.

Lunge Uyagxuma

A. Ukuqala ngesikhundla somlenze ngomlenze wangakwesokudla ngaphambili futhi imilenze yomabili igobeke kuma-angles angama-90-degree, yehlisa phansi amasentimitha ayi-1 kuye kwayi-2 ukuze uzuze umfutho futhi uphume lapho ugxuma uqonde phezulu, ushintshe imilenze ngaphambi kokufika kancane endaweni yokubopha ngomlenze ophambene ngaphambili .

B. Izinhlangothi ezihlukile bese uhamba ngokushesha.-Katie Dunlop, Ukuqina Sweat Fitness

Isikwele esihlukaniswa umlenze owodwa

A. Ukuma ngamamitha amabili kuya kwamathathu phambi kwesihlalo noma isinyathelo, phumula ngaphezulu konyawo lwesokudla ngaphezulu kwesihlalo noma isinyathelo.

B. Letha isisindo esithendeni sesobunxele bese ugoba ngokujulile, wehlise kuze kube yilapho idolo langaphambili likwi-angle engama-90 degree.

C. Phusha ngesithende sangakwesobunxele ukuze ubuye ume endaweni yokuhlukanisa, ugcine unyawo lwakho esihlalweni.

D. Phinda ngakolunye uhlangothi. - Katie D.

Side Lunge nge Knee Phakamisa

A. Ukusuka umile, phumela umlenze wangakwesokudla uye ohlangothini ngobubanzi ngangokunokwenzeka. Ukugcina izinyawo zihambisana, hlala kancane emlenzeni wesokudla ogobile, uletha isisindo esithendeni sangakwesokudla.

B. Phusha unyawo langakwesokudla. Njengoba ufika ekumeni, susa umlenze wesokudla emhlabathini bese ugoba futhi uphakamise idolo elingakwesokudla ulibeke maphakathi. Izinhlangothi ezihlukile. -Katie D.

Thikha i-Tock Lunge

A. Nyathela umlenze wesokudla phambili, uze ungene elungeni langaphambili imilenze yomibili yakhe ama-engeli angama-90-degree.

B. Cindezela ngesithende esingaphambili bese ukhuphukela ebholeni lonyawo lwesobunxele, ume futhi ulinganise ngomlenze owodwa.

C. Misa emoyeni, bese ubuyela emuva ungene emgodini.

D. Phinda ngomlenze wesobunxele phambili.-Lindsey Clayton, umsunguli weBrave Body Project kanye nomfundisi eBarry's Bootcamp

I-lateral Tick Tock Lunge

A. Ukuqala ngezinyawo ndawonye, ​​hamba umlenze wangakwesokudla uye ohlangothini, ungena emgodini ohlangothini onomlenze wesobunxele uqonde.

B. Ngokunyakaza okukodwa okubushelelezi, phusha unyawo lwesokudla, hlanganisa ama-glutes, futhi uphakamise umlenze wesokudla eceleni uye ohlangothini.

C. Ukuhlala phansi kancane, buyela emuva emgodini we-lateral.

D. Phinda ngakolunye uhlangothi. -Lindsey C.

Ukunikela ngeLunge ku-Dead-Leg Deadlift eyodwa

A. Qala endaweni yokuguqa ngedolo langakwesokudla kanye nonyawo lwesobunxele phansi. (Beka ithawula noma umata phansi ukuze umcamelo, uma kudingeka.)

B. Phusha isisindo esithendeni sonyawo lwesobunxele futhi ngokulawula nokubhalansima ume ngomlenze wesobunxele. Umlenze wesokudla ugobile uzulazula ngaphezu kwephansi.

C. Gcina amahlombe nezinqulu ziyisikwele, ngokugoba kancane emlenzeni omile, finyelela phansi bese ucindezela iminwe yesokudla ukuya phansi. Umlenze wesokudla uzoza ngemuva kwakho, ungalokothi uthinte phansi.

D. Buyela kancane kancane endaweni yokuguqa yasekuqaleni.

E. Phinda ngakolunye uhlangothi.- U-Amber Rees, umsunguli we-Brave Body Project futhi ofundisa eBarry's Bootcamp

Emhlabeni Wonke Lunge

A. Qala ngezinyawo ububanzi behlombe uhlukane bese uya phambili ngomlenze wesobunxele ungene emgodini ophambili. Cindezela isithende kwesokunxele ukuze ubuyele ekumeni.

B. Okulandelayo, hambela eceleni uye ohlangothini lwesobunxele ungene ephahleni eseceleni, ugcine umlenze wesokudla uqondile futhi zonke izinzwani zibheke phambili. Umlenze wesokudla kufanele uqonde futhi ubude besifuba. Phusha ngesithende sobunxele ukuze ubuyele endaweni yokuqala.

C. Okokugcina, buyela emuva ejikeni elibuyela emuva ngonyawo lwangakwesokunxele. Cindezela ngesithende sangakwesokudla ukuze ubuyele ekumeni.

D. Phinda ukulandelana ngakolunye uhlangothi.-Amanda Butler, umqeqeshi eFhitting Room

Phambili iLunge ngokuzungeza

A. Yenza isibhakela ngesandla sobunxele bese ubeka isundu sokudla nxazonke phambi kwesifuba, izindololwane zikhomba.

B. Ukusuka endaweni yokuma nezinyawo zihlukaniswe ububanzi behlombe, igxathu kwesokunxele liye phambili kuze kube yomibili imilenze yakha ama-engela angama-90-degree; idolo langakwesokudla kufanele lizule ngaphezu nje komhlaba.

C. Ngenkathi usendaweni yephaphu, zungezisa umzimba ongenhla phezu komlenze wesokunxele bese ubuyela maphakathi. Phusha isithende sangakwesokudla ukuze ubuyele ekumeni.

D. Phinda ngakolunye uhlangothi.-Holly Rilinger, umqondisi wokudala weCyc Fitness neNike Master Trainer

Scorpion Lunge

A. Imile izinyawo zihlukene ngobubanzi behlombe, buyisela unyawo lwesokudla emuva. Idolo langakwesokudla kufanele lehle ngamasentimitha nje ngenhla komhlaba nangemuva konyawo lwesobunxele. (Ukuwisa idolo ngemuva konyawo kuqondise ama-glute ngaphezu kwephaphu elijwayelekile.)

B. Phusha ngesithende sobunxele ukuze ubuyele ekumeni.

C. Phinda ngakolunye uhlangothi. -I-Holly R.

Buyekeza kwe-