I-Master This Move: Reverse Lunge nge-Glider ne-Kettlebell Overhead Reach

-Delile

• Buyekeza kwe-

Ama-lumges, njengama-squats, angenye yezinto ezihamba phambili zomzimba ongazenza. Kodwa lokho akusho ukuthi kufanele unamathele kumnyakazo ofanayo wakudala ngaso sonke isikhathi. (Bheka nje ukuthi sihlanganise kanjani kabusha i-squat ku-Master This Move: Goblet Squat and Master This Move: Barbell Back Squat.) Akukhona nje ukuthi kubalulekile futhi ngokwako ukujova okuhlukile esimisweni sakho (phela, yilokho okuzokwenza qinisekisa ukuthi uqhubeka ubona ukujima kwemiphumela ngemuva kokuzivocavoca ngemuva kokuzivocavoca), kepha ukufaka imishini emisha kungakhulisa izinzuzo.

Nge-Reverse Lunge ene-Glider ne-Kettlebell Overhead Reach, sisebenzisa kakhulu lowo mbono. Okokuqala, "idiski eshibilikayo idala indawo engazinzile, esiza ukufaka ama-glutes akho nomzimba ophansi kakhulu," kusho uDavid Kirsch, umqeqeshi wosaziwayo nongoti wezempilo. Lokho kungenxa yokuthi kufanele usebenze kanzima ukuze uzinze okubizela ekusebenzeni imicu eminingi yemisipha futhi ibenze basebenze kanzima. Futhi "i-kettlebell igcina umzimba wakho ophezulu uhlanganyela futhi ikuphoqa ukuthi usebenzise umzimba wakho wonke ukuqedela ukuhamba," uyanezela. (Hlola lokhu Kusebenza Kwe-Kettlebell Eshisa Ngamafutha Eminithi Engu-20.) Yebo, sisanda kuthatha umnyakazo ophansi womzimba we-kick-butt futhi saphenduka ithona yomzimba wonke.

Shintsha amaphaphu ajwayelekile enkambisweni yakho yalokhu-noma umane usebenze amasethi ama-2-3 we-5-7 reps emlenzeni ngamunye kuhlelo lwakho izikhathi ezimbalwa ngesonto. Uqinisekisiwe ukuzwa ukusha kusuka ekhanda kuye ozwaneni (noma okungenani ukusuka emahlombe akho kuya emaqakaleni akho!).

A Qala ukuma nge-glider ngaphansi konyawo lwakho lwesobunxele, izinyawo zihlukaniswe ububanzi benyonga. Bamba igedlela elikhanyayo esandleni sakho sokudla ngesibambo, uhlangothi lwensimbi lubheke phezulu, phezulu.

B Buyisela unyawo lwakho lwesokunxele elungeni elibuyela emuva, ugcine umzimba wakho ongaphezulu uzinze ngokuphelele kanye nesandla sakho sobunxele okhalweni lwakho. Yima kancane, bese ubuyela ukuze uqale. Yenza wonke ama-reps kulowo mlenze, bese ushintsha izinhlangothi bese uphinda.

Buyekeza kwe-