I-lunge enokuzivocavoca umzimba iyisimo sokuzivocavoca esiyisisekelo esibuye sakha amandla omzimba aphansi kanye nokulinganisela.
Ukwenza i-lunge ngenkathi ibambe futhi ijikeleza ibhola lomuthi kusuka kwesokudla kuya kwesobunxele ibandakanya i-Quads, i- glutes , kanye nengqalasizinda ngenkathi kuthuthukiswa ibhalansi kanye nokwakheka kwendawo .
Ukusebenzisa lolu hlobo lokuzivocavoca ukuzinza kuhlukanisa ama-quads akho kanye ne-hamstrings nge-motion lunge; Ukwengeza ukunyakaza okuphazamisayo (noma ngaphandle kwesisindo esingeziwe) kubangela ukuthi ugesi lwakho luvumelanise ngokugcwele ngenkathi lufaka ingqikithi yakho.
I-lunge ene-twist nayo iyindlela enhle yokufaka inselele ibhalansi yakho futhi ihlanganyele imisipha esetshenziswa ngenkathi yenza noma yikuphi ukuzivocavoca kwakho ukwenza umlenze owodwa ngesikhathi, njengokusebenza, ukushushuluza komhlaba, ngisho nokuhamba ngebhayisikili.
Ungasebenzisa lokhu njengesenzo sokufudumala ukuze uthole ukugeleza kwegazi emisipha eminingi ngesikhathi esisodwa.
Imisipha Yasebenza : izibeletho , i- glutes , i-quads, i-hip flexers, ne-hamstrings
Indlela Yokwenza Lunge Nge-Twist
- Hamba ngezinyawo mayelana nobubanzi be-shoulder-width.
- Bamba ibhola lomuthi (ngokuzikhethela) phambi kwakho ngama-elbows ugobile ngama-degree angama-90. Ungase ufune ukuqala lo msebenzi ngaphandle kwesisindo futhi wakhe amandla akho ngokuhamba kwesikhathi.
- Hamba phambili ngonyawo lwakho lwesokunxele ungene endaweni yokuhlala.
- Qinisekisa ukuguqa ngamadolo phezu kwesandla sakho sokunxele; ungaphenduki emadolweni.
- Kusuka ku-torso yakho, shintsha umzimba wakho ongakwesobunxele ngakwesobunxele. Khona-ke, finyelela ngaphesheya kwesokunxele sakho ngezandla zakho ezikhishwe. (Cabanga ngokukhomba ngakwesokunxele kusuka kunkinobho yakho yesisu).
- Gcina ukuhamba kancane nokulawulwa kulo lonke umsebenzi.
- Khipha kancane kancane izingalo zakho ukuze uqhubeke futhi uqhubeke phambili ngezinyawo ezihlukile bese uphenduka ngakolunye uhlangothi.
- Qhubeka ukuhamba ngezinyathelo eziyishumi.
- Gcwalisa amasethi amabili.
I-Advanced Lunge Ne-Twist:
- Ngenxa yokuthi izicathulo zinikeza ukwesekwa okwengeziwe, ungandisa ukwanda kwalolu hlelo ngokuwenza izinwele. Lokhu kuhlanganisa imisipha encane yonyawo nesikhumba esilula ukuqina kwe-ankle futhi silondoloze ibhalansi.
- Yenza lokhu kube ngumuthi wokuhamba ngemithi ye-ball Lunge ngokwenza umsebenzi njengoba uhamba phambili izinyathelo ezingu-10.
- Yenza amasethi amabili.