Lokhu Ukuzivocavoca Okuthuthukisiwe Kusebenza Ngokuseduze Njalo Wonke Amaqembu E-Muscle
I-lunge esiphezulu yikhiqizo elilinganiselwe lungezi eyisisekelo olusebenza wonke umzimba futhi luhilela cishe wonke amaqembu omzimba. Ngokubamba izisindo ngaphezulu, ukwakha amandla omzimba ophansi nangaphansi, ukwandisa amandla nokuqhuma kwemilenze yakho, futhi uthuthukise amandla angaphakathi.
I-overhead ayihlanganisi amandla kuphela emithini ye-quadriceps neye- gluteus , yenza ngcono ibhalansi yakho, ukuqina komgogodla, kanye nokutholakala kwendawo (ukuma kwendawo yomzimba wakho).
Ukuzivocavoca kuyakwazi ukwenza amaqembu amaningi ama-muscle ngoba kudinga ukuthi umuntu aqhube isisindo phezulu ngezinyawo, amadolo, izintambo, umgogodla, namahlombe, bese ukhulula ngokukhululeka isisindo ngokushayela endaweni yokuqala.
Njengokuvivinya umzimba, ukwazi ukuhlukanisa i-quads ne- hamstrings ngokugcina umzimba ophezulu ulawulwa ngaphansi komthwalo wesisindo esengeziwe. Iphinde ihlanganise ukuqiniswa emahlombe (kufaka phakathi i-trapezius engenhla nangaphansi) futhi iphoqa imisipha yomzimba ukuba ikhulise futhi ivumelane ngokugcwele.
I-lunge eyinhloko kuyindlela enhle yokufaka inselele ibhalansi yakho njengoba ususa ukugxila kwakho emlenzeni owodwa kuya kwesinye, njengokuthi ungase usebenze, ukuhamba nge-cross-country, kanye nokuhamba ngebhayisikili. Amathumbu nezimpande ze-hip nazo ziyazuza.
Indlela Yokwenza I-Overhead Lunge
Ngenxa yokuthi i-overhead lunge ukunyakaza okuphambili kwe- plyometric , akufanele kwenziwe kuze kube yilapho usuqedile ukufudumala noma ukunyakaza okuyisisekelo, njengokusebenza okusheshayo okuyisisekelo noma isimiso sokwenza umsebenzi we- glute .
Ngisho nangemva kokufudumala, ukuvivinya umzimba kudinga ukulawula nokuqhubeka kancane kuze kube yilapho usuqine ngokugcwele futhi ulinganisiwe. Thatha kancane ukushintsha okumbalwa kokuqala. Ukuqala umsebenzi:
- Bamba ipuleti yesisindo, ibha elilinganiselwe, ama-dumbbells, noma ibhokisi lokuzivivinya elilinganiselwe phezu kwekhanda lakho ngezinyawo zakho eziphakanyisiwe ububanzi behlombe kanye namadolo kancane kancane.
- Gcina isisindo esiphezulu ngokuqondile ngokuhambisana nomjoqo wehlombe futhi uthathe isinyathelo esicabangelayo uqhubekele endaweni ejulile.
- Qinisekisa ukuthi idolo lakho langaphambili lihlala phezu kwezinyawo zakho eziphambili futhi hhayi phambi kwalo.
- Qeda ngamandla isithende sakho sangaphambili emhlabathini bese ubuyela esimweni sokuqala.
- Yenza lokhu kuqhubekela phambili kuze kube ngu-10 okuphindaphindiwe ngomlenze owodwa bese ushintshela kwenye.
Zama ukugcina ukuhamba okuphelele kulo lonke ukuhamba. Gcina ikhanda lakho, ikhono lakho liqonde phambili, isifuba sakho siphakeme, nesipele sakho siphezulu. Ungaphenduli izintambo zakho noma uvumele ingqikithi yakho igxume ngesikhathi sokuhamba. Ungavumeli isithende sezinyawo zakho zangaphambili siphume emhlabathini.
Izinguquko
Uma usanda kushayela phezulu, qala noma ngephansi noma ungabi nesisindo uze ujwayele ukuhamba nokukwazi ukugcina ifomu elifanele. Ungazama futhi i-broomstick noma ibhola lokuzinza . Ukwandisa isisindo kuphela lapho uqonda ukunyakaza.
Uma ungeke ugcwalise izikhathi ezingu-10 ngefomu eliphelele nokulawula, zenzele umusa futhi unciphise isisindo. Izisindo ezingezansi kanye nefomu elifanele ngeke nje likuthumelele ngokushesha, lingakusindisa ekucindezeni okungadingekile nokulimala.