Kungani i-Reverse Lunge Ingenye Yezindlela Zokuzivocavoca Ezinhle Kakhulu Zokukhomba Izinqe Namathanga Akho

-Delile

• Hlehlisa Izinzuzo ze-Lunge nokuhluka
• Ungayenza Kanjani i-Reunge Lunge
• Buyekeza kwe-

Ama-lumges angahle abukeke njengo- # amandla ayisisekelo wokuzivocavoca umzimba, uma kuqhathaniswa nawo wonke amathuluzi obuhlanya, amasu, nokuhambisa ama-mash-ups ongawabona kokuphakelayo kwakho kwe-Instagram. Kodwa-ke, kubalulekile ukukhumbula ukuthi lezi zinyathelo "eziyisisekelo" ziyisihluthulelo sokwenza kahle ngaphambi kokuzama noma yiziphi izinto ezikhohlisayo-futhi ziza nezinzuzo eziningi, noma ngabe zibonakala zilula kangakanani.

I-lunge yokubuyela emuva iyisibonelo esihle. Nakuba kuwumnyakazo oyisisekelo wokusebenza, ukunyakaza okubuyela emuva kokusebenza kwamaphaphu okuhlanekezela kwenza lokhu kube inselele enkulu yokuxhumana kunomsebenzi wokuqeqesha amandla. (BTW, yinhle kangakanani ibhalansi yakho?)

Hlehlisa Izinzuzo ze-Lunge nokuhluka

Kungani uyishintshela emuva? Ukuhlehlela emuva kubekela inselele ibhalansi yakho nokuqwashisa ngomzimba, kusho umqeqeshi ozinze e-NYC u-Rachel Mariotti, owenza idemo yokuzivocavoca kuvidiyo engenhla. "Kudinga ukugxila kancane nokulawula kunephaphu eliya phambili." Ukwenza lokhu kahle kuzokusiza ukuthi uthuthukise ukusebenzisana kwakho ukuze ukwazi ukuphatha kangcono umsebenzi wokushesha kanye namanye amakhono okusubatha, njengokuphusha izihlibhi, ukwenza ukugxuma kwebhokisi, kanye nokugxuma ubheke eceleni.

Ukungasho, kusiza ukukufundisa ukuthi ungabamba kanjani kahle ijoyinti lakho le-hip, ucindezele isisindo ngesithende uma kuqhathaniswa nebhola lonyawo, futhi lenza izingwele zakho zisebenze ngaphezu kwamanye amaphuphu, kusho uMariotti. Ibhonasi: Uma unamadolo angama-cranky, ukuguqula amaphaphu nakho kungaba yindlela engcono kakhulu. Uma kuqhathaniswa namanye amaphaphu, amaphaphu ahlehlayo atholwe engcono kakhulu ekuthuthukiseni imisipha ye-glutes kanye ne-quadriceps enamandla aphansi okugunda edolweni, ngokocwaningo olwethulwe eNgqungqutheleni Yamazwe Ngamazwe Yango-2016 Ye-Biomechanics Ezemidlalo. (Kodwa lokho akusho ukuthi kufanele unamathele ekwenzeni kuphela ukuguqula amaphaphu; kukhona ukuhlukahluka okuningi kwe-lunge ongeke uze ube nesithukuthezi.)

Ngaphambi kokuthi uzame ilunge lokuhlehla, yiba nekhono kwiphaphu eliya phambili kanye nelunge lokuhamba. Ukwenza kube nzima nakakhulu, engeza idolo drive phezulu (yima emlenzeni wangaphambili bese ushayela idolo langemuva liye phambili futhi lifike endaweni ephakeme yamadolo), engeza ukumelana kwangaphandle (zama i-kettlebell, i-dumbbells, noma i-barbell), noma hlanganisa i-lunge ebuyela emuva nentambo yekhebula ukuyenza ibe umzimba ophelele (njengoShay Mitchell akwenzile lokhu kuzivocavoca nomqeqeshi uKira Stokes).

Ungayenza Kanjani i-Reunge Lunge

A. Yima ngezinyawo ndawonye izandla ziboshwe phambi kwesifuba.

B. Thatha igxathu elikhulu emuva emuva ngonyawo langakwesokudla, ugcine okhalweni isikwele ngaphambili nangesinqe kungathathi hlangothi. Yehlisa kuze kube yomibili imilenze igobile ngama-engeli angu-90-degree, igcina isifuba siside futhi ingaphakathi libambene.

C. Cindezela maphakathi nonyawo nesithende sonyawo lwesobunxele ukuze ume, unyathele unyawo lwesokudla phezulu ukuhlangabezana nesobunxele.

Yenza izikhathi ezingu-8 kuya kwezingu-15. Shintsha izinhlangothi; phinda. Zama amasethi ama-3.

Amathiphu weReunge Lunge Reverse

• Qiniseka ukuthi uhlehla uqonde emuva futhi ugcine amadolo e-engeli engu-90-degree.
• Zama ukungabuyi emuva kakhulu.
• Musa ukugoba emuva; gcina umnyombo ubandakanyekile.

Buyekeza kwe-