Kuukira: zomwe amachita ndi momwe amathamanga + mapapu 20 (zithunzi)

Lunge ndizochita zolimbitsa thupi zaminyewa yamiyendo ndi matako, zomwe zimagwiritsidwa ntchito pophunzitsa mphamvu, masewera olimbitsa thupi komanso nthawi yayitali. Ma lunge amawerengedwa kuti ndi imodzi mwazinthu zothandiza kwambiri komanso zothandiza pakukhazikika kwa minofu ya gluteal.

Kuphatikiza apo, ziwopsezo zimakhala ndimitundu ingapo (zosintha), kotero izi ndi gawo labwino kwambiri kulimbitsa thupi kulikonse. M'nkhaniyi, tikambirana mbali zonse zakuwopseza kukhazikitsa, komanso kusintha kwakupha ndi ziwonetsero zawo.

Kuukira: ukadaulo komanso wamkulu

Lunges - chimodzi mwazovuta kwambiri zochokera pamawonekedwe aukadaulo, chifukwa chake, kuti tikwaniritse zolimbitsa thupi ndikofunikira kuphunzira mitundu yonse yaukadaulo. Mutha kupanga mapapu opanda zida, ndi ma dumbbells kapena barbell, pang'onopang'ono kukulitsa kulemera kwake. Popeza ziwombazi zimakhala ndi zosintha zambiri, ndiye kuti mutha kulimbitsa thupi lathunthu la miyendo ndi matako, zokhala ndi ziwopsezo zina! Koma musanapange mapanga ndi ma dumbbells kapena barbell, yambitsirani njirayi popanda zolemera zina.

Njira zamakono zowukira:

  1. Nthawi yonse yothamanga, lunge, uyenera kuyimitsa thupi lako lokwera: kubwerera molunjika, mapewa osungidwa, mimba ikulumikizidwa, mapewa atsika. Maso akuyang'ana kutsogolo.
  2. Kutsogolo ndi kumbuyo mwendo kuyenera kukhotedwa kuti ntchafu ndi mwendo wapansi upange a mbali yakumanja. Mbali yolunjika iyenera kukhala pakati pa thupi lanu ndi ntchafu ya mwendo wakutsogolo.
  3. Ntchafu ya mwendo wakutsogolo mu lunge iyenera kukhala yofanana ndi pansi, bondo silidutsa chala chake. Bondo la mwendo wakumbuyo lili mainchesi angapo pansi koma osalikhudza.
  4. Pita patsogolo ndi lunge liyenera kukhala lokwanira mokwanira ndi matalikidwe. Ma lunge omwe ali ndi sitepe yopapatiza amapanga zofuna zazikulu pa ma quadriceps, mapapu okhala ndi sitepe yayikulu pabwalo.
  5. Ndikofunikira kugawa kulemera wogawana pakati pa mapazi awiri, ndikunyamula kolemera pang'ono phazi lakutsogolo. Kuti mukhale olimba, tembenuzani chala chakumaso chakumaso pang'ono mkati. Mukabwerera kumalo oyambira, kanizani zidendene pansi.
  6. Panthawi yopha anthu kuti agwiritse ntchito minofu ya gluteus Maximus ndi khosi. Ayenera kukhala olimba, muyenera kumva kutambasula gluteus Maximus. Kuti muchite izi, mutha kupindika pang'ono kumbuyo.
  7. Ndi bwino kuyamba kupanga mapapu mwendo umodzi, kenako wina. Pali njira yosinthira pakati pakupha ziwopsezo, koma ndizovuta kwambiri ndipo zimachepetsa kulemera kwa minofu.
  8. Khalani okhazikika pazigawo zonse zolimbitsa thupi kuti mukhale olimba osavulala.

Masewera olimbitsa thupi omwe mungachite ndi ma dumbbells (manja okhala ndi ziphuphu pansi pambali panu) kapena barbell (bala lomwe lili pamapewa anu kumbuyo kwa mutu). Ngati mumachita masewera olimbitsa thupi opanda zolemera, sungani manja anu pa lamba kapena muwaphatikize patsogolo pake kuti azitha kuchita bwino. Ngati dongosolo lanu la maphunziro ndi squats, ndibwino kuti mupange mapapu pambuyo pawo.

Mitundu yayikulu yazowukira

Tikukupatsani mitundu yamapapu yomwe mungaphatikizepo pochita masewera olimbitsa thupi kapena kunyumba. Zithunzizo zikuwonetsa kuphedwa kwa zida popanda katundu, koma mutha kugwiritsa ntchito ma dumbbells kapena barbell.

Zikomo chifukwa cha kanema wa youtube wa gifs Msungwana Wamoyo Woyenera.

1. The lunge tingachipeze powerenga

Lunge yapamwamba ndi masewera olimbitsa thupi othandiza kwambiri pakukula kwa minofu ya gluteal, quadriceps ndi ntchafu yamkati. Oyamba kumene makamaka ayenera kulabadira njira ya zochitikazo, chifukwa ndizovuta kwambiri.

Momwe mungachitire:

Imani molunjika ndi mapazi pang'ono pang'ono, kuti phazi, bondo, chiuno, mapewa apange mzere wolunjika. Mukalowetsa mpweya pitani patsogolo ndikusunthira kulemera kwanu phazi lakumaso. Femur ndi tibia ya miyendo yonse imapanga ngodya yolondola. Pa exhale, kanizani chidendene pansi, pogwiritsa ntchito minofu ya matako ndi kumbuyo kwa ntchafu, kubwerera kumalo oyambira.

2. Lunge m'malo

Poyerekeza ndi mapapu achikale, mapangidwe m'malo mwake amaphatikizira ma quadriceps ambiri kuposa ma glutes. Zosinthazi ndizothandiza kwambiri kwa oyamba kumene, chifukwa mwaukadaulo zochitikazi kuti zizichita bwino kuposa ma lunge akale.

Momwe mungachitire:

Pita patsogolo, siyani miyendo yakutsogolo imayimirira pansi, phazi lobwerera kumapazi. Kulemera kwake kumagawidwa mofanana pakati pa mapazi awiri. Pamalopo pewani pang'onopang'ono bondo la mwendo wakumbuyo mpaka pansi kuti ntchafu ndi Shin wa miyendo yonseyo apange mbali yowongoka. Gwiritsani masekondi pang'ono, ndipo tulutsani mpweya kubwerera pamalo oyambira.

3. Bweretsani lunge

Poyerekeza ndi mapapu am'mbuyo obwezeretsa kumbuyo amapatsa nkhawa zochepa pamafundo am'maondo, motero ndikulimbikitsidwa kwa iwo omwe akufuna kuchepetsa kupsinjika kwamaondo anu. Lunge lotsatira limaperekanso katundu wabwino kumbuyo kwa ntchafu.

Momwe mungachitire:

Imani molunjika ndi mapazi pang'ono pang'ono, kuti phazi, bondo, chiuno, mapewa apange mzere wolunjika. Pa inhale yambirani pang'ono, kulemera kwakukulu kumagwera mwendo wothandizira wakutsogolo. Femur ndi tibia ya miyendo yonse imapanga ngodya yolondola. Pa exhale, bwererani poyambira.

4. Lunge waku Bulgaria

Chowonekera pamalowedwe aku Bulgaria ndikuti panthawi yakunyamula katundu amagawidwa pakati pa mapazi awiri, ndipo amakhala kwathunthu kutsogolo. Chifukwa chake, lunge waku Bulgaria amapereka bonKupsinjika kwakukulu paminyewa yamiyendo kuposa kulumikizana komwe kulipo kapena lunge wapamwamba. Kuphatikiza apo, nthawi ya Bulgaria lunge quadriceps ikugwirabe ntchito kuyambira koyambirira mpaka kumapeto, musapumule. Mukamachita bwino kwambiri ku Bulgaria, ndikukula kwake kumapeza gluteus Maximus.

Momwe mungachitire:

Ikani phazi lakumbuyo pa benchi, mpando kapena nsanja, ndikupumitsa chala chamiyendo pamtunda. Kulemera kwa thupi kumagwera pa mwendo wothandizira. Pamalopo pewani pang'onopang'ono bondo la mwendo wakumbuyo mpaka pansi kuti ntchafu ndi Shin wa miyendo yonseyo apange mbali yowongoka. Ngati kuli kotheka sinthani miyendo yakutsogolo pa benchi, kumbuyo kwake kapena kutsogolo. Gwiritsani masekondi pang'ono, ndipo tulutsani mpweya kubwerera pamalo oyambira.

5. Lande yolumikizana

The diagonal lunge ndi masewera olimbitsa thupi omwe ndi othandiza kwambiri kwa atsikana. Zimakhudza ma glutes, ndi ntchafu zakunja ndi zamkati, kenako zimathandizira kuthana ndi zovuta zonse.

Momwe mungachitire:

Kuchokera pamalo oimirira, sinthani kulemera kwanu ndi mwendo umodzi ndipo mwendo wachiwiri mukakoka mpweyawo ubwerere mozungulira. Chala chakumaso chakuthambo chimatha kutembenuzidwira panja pang'ono, chala chakumapazi ndi bondo lakumbuyo limatembenukira mkati pang'ono. Bondo la mwendo wakutsogolo silidutsa chala chake, ntchafu ndi Shin wa miyendo yonseyo imapanga ngodya yolondola. Pansi pa squat muyenera kumva kutambasula kwa minofu yolimba ya mwendo wothandizira. Kenako ikani chidendene ndi mpweya, bwererani poyambira. Mutha kuchita izi ndi phazi lililonse mosinthana, kapena mwendo umodzi, kenako wina.

Werengani zambiri za SIDE LUNGE

Kuukira: maubwino othamanga komanso zolakwika zazikulu

Zochita zolimbitsa thupi zili ndi maubwino angapo, chifukwa chake onetsetsani kuti mwaziphatikiza mu pulogalamu yophunzitsira ngati mukufuna kugwira ntchito paminyewa yamiyendo ndi matako. Ndizochita zolimbitsa thupi makamaka kwa atsikana omwe nthawi zambiri amakonda kusamala makamaka kuti aphunzitse thupi.

Ubwino wochita ziwopsezo:

  1. Ma lunge - masewera olimbitsa thupi kwambiri paminyewa yama gluteal ndi ma quads.
  2. Kuchita masewera olimbitsa thupi ndikothupi, chifukwa kumafanizira kuyenda kwa dera.
  3. Mosiyana ndi squats, mapapu ndi othandiza kwambiri pakufanizira kusamvana kwa minofu.
  4. Chifukwa cha ziwopsezozi sikuti mudzangokhoza kukulitsa minofu yanu, komanso kutambasula ndikutalikitsa minofu, ndikupangitsa mapazi kuuma ndikumveka bwino.
  5. Ma langi okhala ndi ma dumbbells kapena barbell ndi otetezeka kumbuyo kwanu kuposa squats.
  6. Ntchitoyi ili ndi mitundu yambiri, kutengera zolinga zanu komanso kuthekera kwanu.
  7. Mutha kuchita masewera olimbitsa thupi ngakhale kunyumba popanda zida zowonjezera.
  8. Mapiko amakulolani kugwira ntchafu zamkati, zomwe ndizofunikira kwambiri kwa atsikana.

Kuukira: zomwe muyenera kumvetsera

Tiyeni tiwone bwino zolakwitsa zazikulu zomwe ophunzitsidwa amachita popanga mapapu. Pofuna kupewa kubwereza zolakwikazo, ndibwino kuti mupange mapapu patsogolo pagalasi, koyambirira, ndikutsatira njira yoyenera.

Zolakwitsa zazikulu pakupanga mapapu:

  • Sokisi la bondo limabwera kutsogolo kapena mbali (izi zimabweretsa kupsinjika kwamisempha yamafundo).
  • Mlanduwo ukupita patsogolo, utakhazikika kumbuyo, mapewa m'makutu mwake (izi zimachotsa mitsempha ya gluteal ndikupereka zovuta zosafunikira msana).
  • Ntchafu ndi Shin wa miyendo yonse imapanga mawonekedwe a 90 degree (izi zimachepetsa kulemera kwa minofu ndikuwonjezera katunduyo pamafundo a bondo ndi akakolo).
  • Mapazi otalikirana kwambiri (izi zimabweretsa kutha kwa kukhazikika ndi kulimbitsa thupi panthawi yolimbitsa thupi).

Kupha kosayenera kwa ziwopsezo:

Kuphedwa kolondola kwa mapapu:

Kodi kuopsa kochita zosayenera ndi izi:

  • Kupweteka pamondo
  • Ululu wolumikizana ndi bondo
  • Ululu wammbuyo ndi kumbuyo
  • Zosakwanira paminyewa

Ngati muli ndi vuto lalitali ndi mawondo a mawondo, ndiye kuti masewera olimbitsa thupi ndibwino kuti musachite. Onani kusankha kwathu kwamiyendo yamiyendo yamatako yomwe mungathe kuchita pansi ndikotetezeka m'maondo.

Kusiyanasiyana kumayambitsa

Monga tanena kale, umodzi mwamaubwino olimbitsa thupi, lunge ndi zosintha zambiri zomwe zingakuthandizeni kuwonjezera zochita zanu zolimbitsa thupi komanso kupewa chizolowezi chapanikizika. M'munsimu muli mapulani angapo azolimbitsa thupi omwe ali ndi mapangidwe osiyanasiyana am'mapapo.

Zikomo chifukwa cha njira za gifs za youtube , Mtsikana wa Live Fit, Marina Aagaard, shortcircuits_fitness.

1. Lunge lotsatira

2. Mapiko azungulira

3. Kuyendetsa bwino 1-2-3

4. Lunge ndi kukweza bondo

5. Bweretsani lunge ndikudutsa kumapazi

6. Bweretsani lunge ndikunyamula bondo

7. Kuukira + sumo squat

8. Lunge kutsogolo ndi kumbuyo

9. Kuyenda mapapu

10. Mapangidwe kulowera

11. Lunge mosinthasintha

12. Lunge kudumpha ndi

13. Mapapu a Plyometric

14. Mapapu a Pometometric ndi kudumpha

Mutha kupanga mapangidwe amtundu uliwonse ndi zolemera zaulere kapena mtundu wina wokana:

15. Lunge m'malo ndi ma dumbbells

 

16.Bwezerani zolumikizira ndi ma dumbbells

17. Lunge lammbali ndi ma dumbbells

18. Bweretsani lunge ndi barbell

19. Lunge ndi kutumiza kwa kettlebell

20. Lenti yapambuyo ndi mipira ya mankhwala

21. Kupindika lunge ndi kutsetsereka

22. Lunge ndi malupu a TRX

23. Lunge ndi sandaga

24. Lunge ndi nsanja

Nazi njira zochepa zokha zolimbitsa thupi ndi zida zowonjezera. Ngati muli ndi zotumphukira kapena zida zina, mutha kusiyanitsa ndi kusokoneza zolimbitsa thupi, lunge. Werengani zambiri za zida zowonjezera zam'mapapo ndi zina:

  • TRX: zida zogwiritsira ntchito thupi lonse
  • Fitness mphira band: zida zotchuka kwambiri pamapazi
  • Kulemera: mawonekedwe, kupindula ndi makalasi, masewera olimbitsa thupi
  • Kutsetsereka: ndi chiyani, zomwe mukufuna komanso kuchita masewera olimbitsa thupi
  • Zochita zolimbitsa thupi ndi momwe mungasankhire
  • Sandbag: kuphunzitsa zolemera kunyumba

Ndondomeko yophunzitsira imawukira

Tikukupatsani zosankha zingapo zomwe mungakonzekere. Mutha kuphunzitsa ndi thupi lake (popanda zida zowonjezera) kapena zolemera. Kulemera kwa ma dumbbells kapena ma barbells omwe mungasankhe kutengera kuthekera kwanu kwakuthupi. Oyamba kumene amatha kugwiritsa ntchito ma dumbbells 2-3 kg (atsikana), 5-7 makilogalamu (amuna). Pang'onopang'ono kuwonjezera kulemera monga kukula thupi.

Mutha kusintha machitidwe omwe mungapangire ndi kuchuluka kwa njira zanu panokha. Pafupi ndi zochitikazo pali chiwonetsero cha kuchuluka ndi kubwereza (mwachitsanzo, 3 × 10 amatanthauza ma seti 3 a kubwereza 10 pa mwendo uliwonse). Kupuma pakati pa masekondi 30-60.

Ndondomeko yophunzirira ndikuukira kwa oyamba kumene:

  • Lunge m'malo (3 × 10)
  • Sinthani ma lunge ndikukweza bondo (3 × 10)
  • Lunge lateral (2 × 15)
  • Lunge patsogolo ndi kumbuyo (2 × 10)
  • Lunge yozungulira (3 × 10)

Ndondomeko yophunzirira ndi mapapu ochepetsa kunenepa:

  • Kuyendetsa bwino 1-2-3 (3 × 12)
  • Kuukira + sumo squat (3 × 12)
  • Kuukira ndikulumpha (3 × 10)
  • Lunge ndi kupindika (3 × 10)
  • Lunge yozungulira (3 × 12)
  • Mapapu a Plyometric / alumpha (3 × 10)

Ndondomeko yophunzirira ndimapapu olemera kwambiri kukula kwa minofu:

  • Classic lunge (3 × 10)
  • Lunge m'malo (3 × 10)
  • Bwererani kumbuyo (3 × 10)
  • Mabulangete aku Bulgaria (3 × 10)

Dongosolo la phunziroli ndi ziwopsezo zaminyewa yaminyewa:

  • Classic lunge (3 × 15)
  • Lunge yozungulira (3 × 12)
  • Bwererani kumbuyo (3 × 15)
  • Mabulangete aku Bulgaria (3 × 15)
  • Mapapu oyenda (3 × 20)

Ndondomeko yophunzirira ndi mapapu amiyendo:

  • Lunge ndikukweza bondo (3 × 10)
  • Kuyendetsa bwino 1-2-3 (3 × 10)
  • Lunge yozungulira (3 × 12)
  • Maunitsi mozungulira (3 × 8)
  • Mapapu a Plyometric / alumpha (3 × 10)
  • Bweretsani lunge ndi miyendo yoponyera (3 × 10)

Mavidiyo othandiza pa masewera olimbitsa thupi

Ngati mukufuna kudziwa zambiri zazomwe zachitika, tikukulimbikitsani kuti muwonere kanema yaifupi yotsatirayi pazomwe zikuyenera kuchita:

1. Njira yaukatswiri

Mapiritsi - zolimbitsa thupi matako

2. Mapale: momwe mungagwiritsire ntchito matako

3. Kuukira: njira yoyenera komanso kusiyanasiyana kwa mapapu

4. Yaroslav Brin: ziwopsezo ndi maluso a

Onaninso:

Kulankhula ndi kuwonjezera minofu, Miyendo ndi matako

Siyani Mumakonda