12 Lunges Great for the Hips, Glutes, kanye namathanga

I-Lunges Static

Amaphaphu aphephile asebenza kakhulu ekusebenzeni yonke imisipha emikhulu emagqokeni, ugqozi, namathanga. Kule nguqulo yamaphaphu, umane ushaya phansi phansi kunokuba uqhube phambili noma emuva. Kwabaqalayo, ungazama lokhu kuthutha ngenkathi ubambe isihlalo noma udonga ngokulinganisela. Yenza kahle:

1. Hamba ngonyawo olungakwesokudla, inyawo lesokunxele libuyele emuva cishe ngezinyawo ezintathu.
2. Bamba izinsimbi ngesandla ngasinye uma ufisa futhi uguqa amadolo ukuze unciphise umzimba phansi. Gcina ibhande langaphambili ngemuva kwezinzwane futhi uqiniseke ukuthi wehlisela phansi ngqo kunokuba uqhubeke.
3. Gcina i-torso iqondile futhi ungenayo lapho uqhuma isithende sangaphambili bese ubuyela emuva.
4. Ungafaki amadolo phezulu kokuhamba.

2 - Ama-Lunges asekelwe

Njengamaphaphu ase-static, amaphaphu asetshenziswayo asebenza wonke imisipha yezinqunu, ugwebe, namathanga. Le nguqulo ifana ne-static lunge, ngaphandle kokuthi usebenzisa isitulo noma udonga ngokulinganisela. Lena indlela enhle yabaqalayo ukuqhuba amaphaphu ngaphandle kokulahlekelwa ibhalansi yabo. Yenza kahle:

1. Hamba ngonyawo olungakwesokudla, inyawo lesokunxele libuyele emuva cishe ngezinyawo ezintathu.
2. Bamba esihlalweni noma odongeni ngokulinganisela.
3. Bhonqa ngamadolo bese uwahlalisa phansi kuze kube yilapho ibhande elingemuva lingamasentimitha ambalwa ukusuka phansi futhi ibhande langaphambili libheke ngakwesokudla. Gcina ibhande langaphambili ngemuva kwezinzwane futhi uqiniseke ukuthi wehlisela phansi ngqo kunokuba uqhubeke.
4. Gcina i-torso iqondile futhi ungenayo lapho uqhuma isithende sangaphambili bese ubuyela emuva.
5. Yenza amasethi 1-3 we-8-16 reps.

3 - Amayunithi we-Sliding

Leli lunge elihambayo liyi-twist elisha ekusebenzeni okujwayelekile , okubandakanya imisipha yezinqunu, ukugcoba, namathanga ngezindlela ezahlukene. Ungenza lo msebenzi usebenzisa ipuleti lamaphepha noma ama- Discliding Discs .

1. Hamba ngezinyawo uhlangothi lwe-hip-width, ibhola lezinyawo ezingakwesokunxele uhlezi ephepheni lephepha noma i-Gliding Disc.
2. Bhonzisa umlenze wesokudla ngenkathi ushaya umlenze wesokunxele ubuyele emuva endaweni yokuhlala.
3. Gcina ibhande langaphambili ngemuva kwezinzwane futhi ugcine umlenze ongemuva ugobile.
4. Slayida kancane kancane unyawo olungakwesokunxele ukuze uqale, uphonsela epulazini bese uphinda u-8-16 u-reps ngaphambi kokushintsha izinhlangothi.
5. Gcina isisindo emlenzeni wangaphambili ukuze uhlale ulawula ukuphumula kwezinyawo epulangwe.

4 - AmaLungi Ohlangothini Oyi-Sliding

Ama-Lunges Ahlangothini E-Sliding ahlukile nje eminye yamaphaphu wendabuko. Ngokubeka unyawo lwakho ephepheni lephepha noma i-Gliding Disc, ungabheka ithanga langaphakathi lomlenze wokugcoba ngenkathi usebenza ezinqulwini nasemathangeni emlenzeni wokuphuza.

1. Hamba ngezinyawo uhlaka lwe-hip-width bese ubeka ibhola lesinxele kwesokunxele epuleti noma esiteji.
2. Bhonqa idolo elihle, uhlezi esithende njengoba uhambisa isilonda sesokunxele waya ohlangothini.
3. Gcina ibhande elifanele ngemuva kwezwane, i-torso iqondile futhi ingenayo.
4. Cindezela epulatifeni ukuze usebenze isithanga sangaphakathi bese uslayida inyawo elingakwesokunxele emuva.
5. Phinda amaqoqo 1-3 we-8-16 reps bese ushintsha imilenze.

5 - Ama-squat split

Ukuhlukanisa ama-squats kungenye indlela yokushintsha amaphaphu wendabuko. Kulo msebenzi, uphakamisa inyawo elingemuva phezu kwesiteji noma ipulatifomu ebeka ukugcizelela kakhulu emlenzeni wangaphambili futhi ungeze inselele yokulinganisela , okwenza lo msebenzi ube mnandi kakhulu.

1. Hamba cishe izinyawo ezintathu noma izinyawo phambi kwesiteji noma isiteji bese ubeka umlenze wesobunxele esiteji, noma uphumule emlenzeni noma ngaphezulu kwezinyawo.
2. Qinisekisa ukuthi izinyawo zakho zibanzi ngokwanele kangangokuthi ibhande langaphambili lihlala ngemuva kwezwane uma uhlala phansi.
3. Uma unesibhalansi sakho, bhonta amadolo womabili bese wehlisa phansi ungene emzimbeni.
4. Phakamisa isithende sokumisa ukuma uphinde uphinde ubuyele emuva ku-10-16 ngaphambi kokushintsha izinhlangothi.
5. Bamba izinsimbi ukuze ungeze amandla.

Iziphakamiso zefomathi :

• Yehla kuphela njengoba uphansi njengoba ukhululekile. Lokhu kuhamba kudinga ukuzivumelanisa nezimo ezinkingeni ze-hip ... uma uzizwa uqinile phambi kwezinqulu, faka ngamaphaphu avamile.
• Qinisekisa ukuthi idolo langaphambili alihambi ngaphesheya kwezinzwane noma ingozi yakho ilimaza amadolo.

6 - I-Lunge ephansi

I-lunge ephansi iyinhlobonhlobo eyithakazelisayo emgodini wendabuko. Njengoba izinyawo ziseduze, amadolo angase abe nomuzwa omncane kakhulu, kodwa ubude obuncane bokunyakaza buqinisa ngempela. Lokhu kuyindlela enkulu emaphashini noma okungeziwe kakhulu ohlelweni lwakho lomzimba oluphansi.

1. Hlala esimweni sokuhlukaniswa ngezinyawo eduze kwezinyawo (cishe ngamamitha amabili, unyawo olulodwa phambili, unyawo olulodwa emuva).
2. Bamba izinsimbi esandleni ngasinye bese uguqa ngamadolo, uthatha isisindo phansi. Lokhu kungukuqala kokuhamba.
3. Ukugcina i-abs ingenele futhi amahlombe abuyele emuva, phakamisa isithende futhi uphakamise cishe ingxenye.
4. Yehlisa emuva futhi uphinde uphinde uhlele ama-1-3 amasethi we-10-16 reps.

Iziphakamiso zefomathi :

• Lokhu ukunyakaza okuncane. Qala phansi futhi uhambe cishe uhhafu kunokuba umise yonke indlela.
• Gcina i-torso iqhubekele phambili kulo lonke uhambo, kodwa qiniseka ukuthi i-back is flat futhi i-abs ifakiwe.
• Gcina inyawo elingaphambi lendawo futhi uhlale ezinzwaneni zomlenze onyaweni.

I-7 - Lunge Deadlift

Le nhlanganisela ye-lunge kanye nokufa kwesifo kuyindlela enhle yokusebenza yonke imisipha emzimbeni ophansi, kufaka phakathi i-glutes, i-quads, ne-hamstrings. Lokhu kuthutha okuthuthukisayo kuyophinde kunselele inhloko yakho, ibhalansi, nokuzinza, ngakho-ke uzofuna ukwenza lokhu kuthutha futhi ugxile kulokho okwenzayo ukuze uthole okuningi.

1. Ngena esimweni sendawo lapho unyawo lonyawo luhlala esiteji noma esiteji. Qinisekisa ukuthi umlenze wangaphambili udelele kakhulu kangangokuba amadolo ahlala ngemuva kwezwane uma uhlala.
2. Bamba izinto zokukhanya eziphakathi kokubili uma uthanda.
3. Bhonqa ngamadolo bese uhlala phansi ngenkathi ngesikhathi esifanayo uhlehlisa umthambo ohlangothini olungaphambili futhi ulethe izisindo phansi.
4. Ukugcina i-torso phansi ne-abs engagxile, gxilisa ibhande langaphambili njengokufa.
5. Bhonqa ngamadolo bese uphakamisa phezulu, uqondise umlenze.
6. Phinda u-8-10 ugijima emlenzeni ngamunye, uqedela amasethi angu-1-3.

8 - I-One-Legged Lunga Yokufinyelela

Ukunyakaza okuhlanganisiwe akugcini nje ukuthola imfucuza eminingi, okugcina isikhathi kodwa futhi kukusize usebenze ngokulinganisela nokuzinza ngesikhathi uqinisa amandla nokukhuthazela. Leli lunge elilodwa elinemilenze liyisibonelo esihle saleso nenye indlela yokubandakanya wonke umzimba emzimbeni owodwa. Lokhu kuhamba phambili, kodwa ungakwazi ukuguqula ngokuhamba ngaphandle kwebhola.

1. Beka unyawo / kwesinxele kwesokunxele kwibhola bese ubamba isisindo esiphakathi kwesandla sakho sokunene.
2. Bhonya ibhande elilungile emgodleni njengoba ugoqa ibhola ngaphandle komlenze wakho ongakwesobunxele kuze kube yilapho ibhande eliqondile nelingaphambi ligoqa cishe ngamagremu angu-90 (emadolweni ngemuva kwezwane).
3. Ngesikhathi esifanayo, finyelela isisindo, ugcine i-abs ingenele.
4. Cindezela umlenze wokunene ukuze uphinde ubheke ibhola endaweni eqalayo.
5. Phinda u-10-16 ubuyekeze ngaphambi kokushintsha izinhlangothi.

Amathiphu

• Zama lokhu ukuhamba ngaphandle kwesisindo sokuqala uma uzizwa ukhululekile.
• Lo msebenzi udinga ukulinganisela, ngakho-ke ungase usondele odongeni ukuze ubambelele uma udinga.

9 - I-Barbell Lunge

Uma ufuna ukwengeza amandla emaphashini akho njengokungathi awunamandla ngokwanele, ukusebenzisa i-barbell yindlela eyodwa yokuhamba. I-barbell ihambisa isisindo ngokulinganayo emahlombe akho ukuze ukwazi ukuphakamisa kunzima kakhulu kunalokho ongakwazi ukukwenza ngezingqungquthela. Ukuze ugcine lokhu kuphephile, sebenzisa kuphela isisindo ongayiphakamisa noma ube nebala eliseduzane.

1. Faka i-barbell enesisindo esiyindilinga engxenyeni yamahlombe akho (sebenzisa i-bar pad uma udinga) futhi uthathe unyawo olufanele phambili, unyawo lwesokunxele emuva kwesimo sokuhlukaniswa.
2. Ukugcina i-torso eqondile ne-abs isebenze, iguqa amadolo ukuze unciphise umzimba phansi. Gcina ibhande langaphambili ngemuva kwezinzwane futhi uqiniseke ukuthi wehlisela phansi ngqo kunokuba uqhubeke.
3. Yehla kuze kube yilapho ungaya ngaphandle kokuthinta amadolo angemuva phansi.
4. Faka ngaphakathi kwesithende ukuze uphenduke emuva, ugweme ukuvalela amadolo phezulu kwenhlangano.
5. Yenza amasethi 1-3 we-8-16 reps.

10 - Side Sliding Lunge nge Weights

Ukuzivocavoca okuthuthukisiwe kuhloswe ukugwedla, izintambo, amathanga kanye nomgogodla konke ngesikhathi esisodwa. Ngokusebenzisa ipuleti yephepha bese uhambisa umlenze owodwa ngaphandle, ufaka amandla emkhakheni wendabuko. Ukuthatha isisindo esezansi kufaka ingqalasizinda, okwenza lokhu kube ukuvivinya umzimba okunamandla okukuphikisa kakhulu.

1. Faka ipuleti yamaphepha phansi kwesokunxele bese ubamba isisindo (ngasebenzisa i-10 lb kettlebell) ngakwesokunxele.
2. Gcina isisindo esifundeni sokunene bese uguqa ngamadolo njengoba uslayida unyawo lwesokunxele uhlangothi, ugcine umlenze uqonde.
3. Njengoba ugibela phansi, uguqa ngamadolo, uthathe isisindo bese uthinta phansi.
4. I-Squat ephansi ngangokunokwenzeka futhi ugcine emuva isicu, abs usebenza.
5. Phindela phezulu, ulayishe unyawo lwesokunxele lapho uma.
6. Phinda u-8-15 ubuye uphinde ushintshe izinhlangothi, ugcwalise amasethi angu-1-3.

11 - Side Lunge ne Kettlebell Lift

Ukwengeza ukuphakama kwe- kettlebell emkhakheni wendabuko yindlela yendabuko kuyindlela enhle yokwengeza ukuqina nokujula ekusebenzeni kwakho. Vele uqiniseke ukuthi uthumela iziqhumane futhi ugcine i-abs ingenele ukuze uvikele emuva okuphansi. Ungakwazi ukufaka isikhalazo lapha uma ungenayo i-kettlebell.

1. Qala ngesimo esibanzi esine kettlebell noma isisindo ezandleni zombili.
2. Lunge ngakwesokudla, ugcine umlenze wesokunxele uqondise, uguqule izinyathelo ngaphezu kwesinyawo sokunene.
3. Qinisekisa ukuthi uthumele izintambo emuva ukujoyina ama-glut.
4. Ngesikhathi esifanayo, uphakamise isisindo ngqo phezulu kwehlombe.
5. Yehlisa isisindo, buyela emuva ukuze uqale uphinde uphinde ubalekele ngakolunye uhlangothi.
6. Phinda amaqoqo 1-3 we-8-16 reps.

12 - I-Squat Split ne-Rotation

Enye indlela yokwenza inselele kakhulu izitshalo zakho, nomgqa wakho, unalesi sikhala esiphezulu se-spat nge-rotation eyengeziwe ekuhambeni okuhlukile. Lokhu kuboniswa besebenzisa i- BOSU , eyithuthukisiwe nakakhulu, ngakho-ke zama lokhu kwisiteji esiphezulu sokwenza ngaphambi kokuzama le nguqulo.

1. Hamba cishe izinyawo ezintathu noma izinyawo phambi kwe-BOSU noma isinyathelo bese ubeka unyawo olungenhla phezulu, uphumule onzwane.
2. Misa isikhashana ukuze uthole ibhalansi yakho futhi uthathe izingalo ezihlangothini njengoba uguqa ngamadolo angene emzimbeni.
3. Njengoba uhlala, ujikeleze isibindi, ufaka isandla sokunene ngakwesokunxele nesandla sokunxele ngqo ngqo phezulu.
4. Jikela emuva ukuze uqale futhi ume, uphinde uphinde ulungise ama-1-3 we-8-16 reps.
5. Njengoba usebenza, zama ukwenza konke ukunyakaza ngokukhamba okukhamba phambili.