Ungakhuphula kanjani i-Workout yakho ngama-Walking Lunges

-Delile

• Ungenza kanjani ilunge lokuhamba
• Ukwehluka kokuzama
• Ukuhamba nge-lunge nge-torso twist
• Ukuhamba ngezintambo ezinezisindo
• Amathiphu okuphepha
• Ziyini izinzuzo?
• Yimiphi imisipha esebenzayo?
• Khulisa ububanzi bokunyakaza
• Ukusebenza okuthuthukisiwe
• Ukungeza ukuhamba kwamaphaphu enkambisweni yakho
• Ukuthatha

Amaphaphu okuhamba ahlukile kokuzivocavoca kwe-static lunge. Esikhundleni sokuma uqonde ngemuva kokwenza isibambo emlenzeni owodwa, njengoba ubungakwenza emgodini we-static bodyweight, "uhamba" uye phambili ngokukhipha ngomunye umlenze. Ukunyakaza kuyaqhubeka ngenani elibekiwe labaphindayo.

Amaphaphu okuhamba aqinisa imisipha yomlenze kanye nengqikithi, amahips, nama-glutes. Ungenza futhi ukuhamba kwamaphaphu kube nzima kakhulu ngokungeza izinsimbi noma ukwenza i-lunge yokuhamba nge-torso twist.

Funda ukuze ufunde kabanzi mayelana nezinzuzo zokuhamba ngamaphaphu nokuthi uwafaka kanjani esimisweni sakho sokuzivocavoca umzimba.

Ungenza kanjani ilunge lokuhamba

1. Sukuma uqonde izinyawo zakho zihlukaniswe ububanzi. Izandla zakho zingahlala eceleni komzimba wakho noma okhalweni lwakho.
2. Dlulela phambili ngomlenze wakho wangakwesokudla, ubeke isisindo esithendeni sakho.
3. Gobisa idolo langakwesokudla, wehlise phansi ukuze lifane naphansi endaweni yokubopha. Misa okwesikhashana ukushaya.
4. Ngaphandle kokuhambisa umlenze wangakwesokudla, hambisa unyawo lwakho lwesobunxele phambili, uphinda ukunyakaza okufanayo emlenzeni wesobunxele. Misa isikhashana njengoba umlenze wakho wesobunxele ufana naphansi endaweni yokuma.
5. Phinda lo mnyakazo, "ukuhamba" uye phambili njengoba ulunga, ushintshanisa imilenze.
6. Yenza ama-reps ayi-10 kuye kwayi-12 emlenzeni ngamunye. Yenza amasethi ama-2 kuye kwangama-3.

Ukwehluka kokuzama

Ukuhamba nge-lunge nge-torso twist

Izinsiza kusebenza ezidingekayo: Ibhola lezokwelapha noma isisindo esisodwa samahhala

1. Sukuma uqonde ngezinyawo zakho ububanzi be-hip-wide. Faka i-ABS yakho bese ubamba isisindo noma ibhola lomuthi phambi kwe-midsection yakho ngezandla zombili, izindololwane zigobile kuma-90 degrees.
2. Dlulela phambili ngomlenze wakho wesokudla ubeka isisindo sakho esithendeni sakho.
3. Njengoba unyawo lwakho lwangakwesokudla lushaya phansi futhi luzinzile, gobisa idolo langakwesokudla, wehlise phansi ukuze idolo lakho lifane naphansi endaweni yokubopha. Misa kancane.
4. Uma uzinzile endaweni yakho ye-lunge, shintsha umzimba wakho ongaphezulu uye kwesokudla, ubambe isisindo ngezandla zombili. Ukunyakaza kufanele kuvele esifubeni sakho.
5. Phindela emuva enkabeni bese uqala ukuhlangana phambili ngomlenze wakho wesobunxele. Phinda ukunyakaza okufanayo emlenzeni wesobunxele, "uhamba" uye phambili njengoba ulunga futhi usonta kwesobunxele.
6. Yenza ama-reps ayi-10 kuye kwangama-12 ohlangothini ngalunye.

Ukuhamba ngezintambo ezinezisindo

Izinsiza kusebenza zidingeka: ama-dumbbells amabili

1. Sukuma uqonde ubuye ubuye namahlombe. Bamba i-dumbbell eyodwa esandleni ngasinye bese ugcina izingalo zakho ezinhlangothini zakho, ugcine isibilini sakho siqondile.
2. Gcina izingalo zakho zikhululekile ezinhlangothini zakho kulo lonke lolu hambo. Dlulela phambili ngomlenze wakho wangakwesokudla, ubeke isisindo sakho esithendeni sakho.
3. Njengoba unyawo lwakho lwangakwesokudla lushaya phansi futhi luzinze, gobisa idolo langakwesokudla, wehlise phansi ngokufana naphansi ungene endaweni ebanzi.
4. Ngaphandle kokuhambisa umlenze wangakwesokudla, hambisa unyawo lwakho lwesobunxele phambili, uphinda ukunyakaza okufanayo emlenzeni wesobunxele. Misa isikhashana njengoba umlenze wakho wesobunxele ufana naphansi endaweni yokuma.
5. Phinda lo mnyakazo, "uhamba" uye phambili njengoba ulunga, ushintshanisa imilenze.
6. Yenza ama-reps ayi-10 kuye kwayi-12 emlenzeni ngamunye. Yenza amasethi ama-2 kuye kwangama-3.

Amathiphu okuphepha

Amaphaphu okuhamba adinga ibhalansi nokuhlanganisa okuningi kunamaphaphu amile. Enye yezingozi ezinkulu ukuzilimaza ekuweni ngenxa yokulahlekelwa ibhalansi. Ifomu elingalungile lingakhuphula nobungozi bakho bokudonsa imisipha.

Amaphaphu okuhamba ngokuvamile abhekwa njengaphephile kubantu abaningi. Uma usaqala, ungahle uthande ukuqala nge-static lunge uze ube nefomu elifanele. Kubalulekile ukuba nefomu elihle lapho wenza imiphunga yokuhamba, engasiza ukuvimbela ukulimala.

Landela lezi zeluleko ukuze uhlale uphephile:

• Gcina umzimba wakho umile ngokuhamba. Zama ukugwema ukuncika phambili kakhulu.
• Gcina umnyombo wakho ubandakanyeka kuwo wonke ama-lunge.
• Ungasebenzisi i-overextend umlenze wakho lapho uzungeza phambili, okungadala ukuthi umqolo wakho ugobe.
• Zama ukuphuma ngokwanele ukuze umzimba wakho ukhululeke ume mpo, futhi isibilini sakho nezinqulu ziqonde phansi. Ukungaphumi kude ngokwanele futhi akuphephile emadolweni akho futhi kungaholela ekulimaleni.

Uma umusha ukuzivocavoca umzimba, kungasiza ukusebenza nomqeqeshi, noma umngani noma ilungu lomndeni elijwayele ukuhamba kwamaphaphu. Bangasiza ukuqinisekisa ukuthi ifomu lakho lilungile futhi banikeze namathiphu wokukusiza ukuthi uthole okuningi kulokhu kuhamba.

Ziyini izinzuzo?

Amaphaphu okuhamba angasiza ekuqiniseni umzimba ongezansi. Bangasiza futhi ukwelula umsipha kanye ne-glutes.

Faka kokubili amaphaphu we-static nokuhamba esimisweni sakho semiphumela emihle.

Yimiphi imisipha esebenzayo?

Amaphaphu okuhamba asebenza imisipha elandelayo:

• ama-quadriceps
• glutes
• imisipha
• amathole
• izisu
• okhalweni

Ezinye izinzuzo zokuhamba ngamaphaphu zibalwe ngezansi.

Khulisa ububanzi bokunyakaza

Amaphaphu okuhamba angasiza ekwandiseni uhla lwakho lokunyakaza ngokusiza ukukhulisa ukuguquguquka, futhi ukhulule izinkalo zakho nezintambo zakho. Lokhu kungasiza ekuthuthukiseni ukuma komzimba nokulinganisela, okungaba wusizo kubasubathi, ukuzivocavoca okungajwayelekile, nama-novice wokuqina ngokufanayo.

Ukusebenza okuthuthukisiwe

Amaphaphu okuhamba angumsebenzi osebenzayo. Zilingisa ukunyakaza okwenzayo nsuku zonke njengokuma, ukuhlala, nokuya phambili ukuze ucoshe okuthile phansi. Ukuzijwayeza ukuhamba amalanga njalo kungasiza ukwenza lokhu kuhamba kwansuku zonke kube lula empilweni yangempela.

Ukungeza ukuhamba kwamaphaphu enkambisweni yakho

Uma ufuna ukuthuthukisa izinga lakho lokuqina komzimba nokuqinisa imilenze yakho, zama ukungeza amabanga okuhamba ekuzivocavoca umzimba kwakho masonto onke izikhathi ezi-2 ukuya kwezi-3 ngeviki.

Uma umusha ekubeni seqophelweni eliphezulu, ungaqala ngokwenza amalanga wokuhamba ayishumi kuya kwayi-12 ngasikhathi. Uma umgomo wakho ukwehlisa isisindo noma uthinte umzimba wakho, zama okunye ukuhluka kwe-lunge, futhi, njengokuqaqa imiphunga noma imiphunga nge-bicep curl.

Ngokwengeziwe, zama i-cardio noma ukuqeqeshwa kwesikhawu esiphakeme izikhathi ezi-2 ukuya kwezi-3 ngeviki, ukushintshana kwezinsuku nokuqeqeshwa kwamandla, njengamaphaphu, ngezinye izinsuku.

Uma ungenaso isiqiniseko sokuthi ungayisetha kanjani inqubo yokuzivocavoca, cabanga ukusebenza nomqeqeshi womuntu oqinisekisiwe ongenza isheduli ongayilandela, noma ubheke okwejwayelekile ku-inthanethi.

Ukuthatha

Amaphaphu okuhamba angumsebenzi omuhle kakhulu wokuqinisa umzimba ongezansi. Bangeze kumkhuba wakho wokuzivocavoca izikhathi ezimbalwa ngesonto ukuze uqinise imilenze yakho, izinqe, ama-glutes, i-abs, nokuningi.

Uma umusha ukuzivocavoca, zijwayeze ukwenza i-static lunge kuqala. Lapho usunayo ukunyakaza phansi, ungazama ukuhamba ngamaphaphu. Sebenza nomqeqeshi womuntu siqu oqinisekisiwe uma ungenasiqiniseko sokwenza ukunyakaza ngendlela efanele.