Ama-lunges ayinhlangano yokuzivocavoca, okuvumela ukuba ulobe futhi uqinise cishe yonke imisipha emzimbeni ophansi - iziqhwa, glutes, quads, hamstring namathole. Ama-lunges anzima kunama- squats ngoba isimo sokuhlukaniswa sikubeka esimweni esingaguquki, esinselela ibhalansi yakho. Isimo sishintsha umthwalo emzimbeni wakho, okuvumela ukuthi usebenze umlenze ngamunye ngokuzimela.
Inkinga iwukuthi, abanye abantu babhekana nobuhlungu emadolweni phakathi kwezinye izinhlobo zamaphaphu. Kungenzeka ngenxa yokulimala kwangaphambili kwamadolo noma ngenxa yezimo ezibucayi zamaphaphu adinga. Uma unokulimala emadolweni, kufanele usebenze nodokotela wakho ukuze uthole ukuvivinya okulungile kwakho.
Uma uzwa ubuhlungu lapho wenza amaphaphu, ukuqinisekisa ukuthi usebenzisa ifomu elihle kungakusiza ukuqeda ubuhlungu.
1 - Indlela Yokuzihlanganisa: Isinyathelo Ngesisindo Ama-Lunges ajwayelekile
Lesi sinyathelo ngesinyathelo sesiqephu sichaza konke okudingayo ukwazi ngamaphaphu: Indlela ongayenza ngayo ngokufanele, ukuhlukahluka, ukuguqulwa, ezinye izindlela kanye namaphutha angabeka ukucindezeleka okungeziwe emadolweni akho. Ngezansi isinyathelo sakho sokuqala esiya endaweni ephephile neyasebenza:
Isinyathelo Ngesinyathelo: Ama-Lunges aqinile
- Hamba ngesimo sokuhlukaniswa ngezinyawo ezihamba phambili futhi umlenze wesokunxele uphindele emuva
- Izinyawo kufanele zibe ngamamitha angaba ngu-2 kuya kwangu-3 ngaphandle, kuye ngokuthi ubude bomlenze wakho
- Isimo sokuhlukaniswa sizodinga ukulinganisela, ngakho-ke ubambe odongeni noma esihlalweni uma uzizwa ukhululekile
- Ngaphambi kokuba uhlale phansi, qinisekisa ukuthi i-torso yakho iqondile nokuthi uphakamise phezulu
- Bhonqa amadolo bese unciphisa umzimba phansi kuze kube ngamadolo angemuva amasentimitha ambalwa ukusuka phansi
- Ngaphansi kokunyakaza, intambo yangaphambili kufanele ibe ngephansi futhi phansi kwamadolo kufanele akhombe phansi
- Gcina isisindo sisatshalaliswa ngokulinganayo emkhatsini womabili imilenze futhi uphakamise phezulu, ugcine isisindo esithendeni sesigxathu sokuqala
- Phinda wonke ama-reps ngaphambi kokushintsha izinhlangothi
2 - Ukuguquka Kwemigomo Yezinselelo Ne-Intensity
Amaphaphu aphelile, kodwa ukufaka okuhlukile ekusebenzeni kwakho kuzokusiza ukuthi uhlanganyele ama-glutes, izintambo namathanga ngezindlela ezahlukahlukene futhi ungeze ububanzi obusha ekuqeqesheni kwakho. Ngezansi nje kunezibonelo ezimbalwa zokuhluka kwesilunga:
- I-Barbell Lunge - I-barbell ikuvumela ukuba usebenzise izisindo ezilukhuni kusukela isisindo sisakazwa ngokulinganayo phezu komzimba. Kufanele ube nakho nokulinganisela okuhle ngaphambi kokuzama le nguqulo.
- Ama-Lunges a- Sliding - Ukusebenzisa ipuleti yamaphepha ngaphansi komlenze ongemuva kukusiza ukuba uhlanganyele ama-quad amaningi futhi usebenze ngokulinganisela nokuzinza.
- Side Lunge - I-lunge elihlangothini ligcizelela izithamela zangaphakathi kanye neziqhenqho kanye neziqhumane.
- Amapayipi angaphansi kwe-Sliding - Ukwengeza ipuleti yamaphepha emaceleni ohlangothini lwendabuko kudala inselelo enkulu kumathanga angaphakathi.
- I-Split Squats - Ukuphakamisa umlenze ongemuva kwenza i-lunge yendabuko iqhubekele phambili futhi igcizelele kakhulu kwi-quad yomlenze ongemuva.
- Amapayipi aphansi - Lokhu kuthutha kunikeza ukuhamba okuqinile, okuncane okwenza kube nzima ukuthi ugwegwe namathanga asemlenzeni wangaphambili uphumelele .
- I-Lunge Deadlifts - Lokhu kusetshenziselwa ukuqeqeshwa okuphambili kufaka izintambo nezigubhu zomlenze wangaphambili ngendlela eqondile kakhulu.
- I-One-Leg Lunge ne-Reach - Lokhu kuhamba kuhle kumzimba wonke futhi kuyothatha inselele kakhulu ibhalansi yakho namandla omzimba.
Ukungeza ama-Lunges kuya kuSebenzi Yakho
Awufuni ukwenza wonke lawa maphaphu emisebenzini eyodwa yokuzivocavoca umzimba, kodwa uma ungumuntu ophakathi noma osebenza phambili, ungakhetha amaphaphu ahlukene oku-1 kuya kwangu-3 (afana ne-static lunge, i-lunge yomlenze onokufinyelela futhi i-side sliding lunge) ye-Workout ngayinye, enza ngamunye ngezintambo ezingu-1 kuya kwezingu-3 eziphindaphindiwe ezingu-10 kuya ku-16. Uma uqala, qala ngomsebenzi owodwa (njengama-pulmatic static eyisisekelo) futhi wenze amasethingi angu-1 kuya kwangu-2 abuyele emuva, ungeze isisindo uma uzizwa ukhululekile.
3 - Ukuguqulwa KwamaLunge kanye Nezinye izindlela Zokugwema Ukuhlunguphaza Knee
Uma amaphaphu avamile akukhathaza kungakhathaliseki ukuthi wenzani, ngezansi kukhona ukuhlela okumbalwa ukuze uzame ngaphambi kokuba ushiye ngokuphelele. Khumbula ukuthi ngisho nokuguqulwa kungase kungasebenzi kuwo wonke umuntu. Uma uzwa ubuhlungu, weqa ukuvivinya umzimba futhi ufake indawo ehlukile noma uzame enye yezindlela ezibhalwe ngezansi.
- Ama-Lunges asekelwe - Ngalokhu ukuhambisa awusebenzisi isisindo futhi ubambe odongeni noma usihlalo wokulinganisela. Lokhu kukuvumela ukuthi ugxile efomini lakho ngaphandle kwezinye iziphazamiso.
- Ukuhamba Okuncane Okuncane - Kulokhu kuhamba, uhlehlisa phansi kancane, okungakusiza ugcine ifomu elihle ngaphandle kokucindezela emadolweni.
- I-Front Foot Foot ephakanyisiwe - Ukubeka inyawo langaphambili kwisiteji noma esiteji esincane kungase kube enye ukuguqulwa ukuzama uma amaphaphu avamile enza amadolo akho aphule.
Okunye okungafani namaLunges
Uma amaphaphu angeke akusebenzele, kunezinye izenzo ezizokwenza inselele futhi ziqinise umzimba ophansi. Akuzona zonke lezi zivivinyo ezizosebenza kumuntu ngamunye ngakho-ke, njengamaphaphu, kufanele weqa noma yikuphi ukuvivinya okubangela ubuhlungu.
- Izikwele
- Isinyathelo se-Ups
- Ama-Lunges angaphandle
- Umlenze Cindezela ngamagatsha
- I-Wall ihlala
- Ama-Deadlifts
- Ama-squats owodwa
- Ama-squad we-Plie
4 - Lungisa ama-Don'ts: Ukuguqula ukudelela phambili
Ngesikhathi zombili izikwele kanye namaphaphu, kulula ukubeka ukucindezeleka okukhulu emadolweni ngokuya phambili nokuvumela idolo ukuba lihambe kude kakhulu ezinzwaneni. Ngenkathi idolo lakho lingase liqhubeke kancane, kufanele ugxile ekuthatheni umzimba njengoba uhlala ngaphandle kokuhamba phambili. Enye iphuzu eliyinhloko ukugcina ibhande langaphambili lihambisana nomzwane wakho wesibili kuyo yonke indawo. Kungasiza ukusikhipha izinkalo ezincane lapho uhlala khona bese uhlola ifomu lakho esibukweni.5 - I-Don'ts ye-Lunge: Ukujikeleza ngaphandle kwegceke Emuva
Ngenxa yokuthi amaphaphu angakwazi ukwehlisa ibhalansi yakho, ungase ujikeleze ngaphandle kwamadolo angemuva ngomzamo wokuthola ukuzinza. Abanye abantu bangase bajikeleze ngamadolo emhlane ngenxa ye-biomechanics ehlukene noma imikhuba emibi abaye bayithatha eminyakeni edlule.
Ukuguqula amadolo noma ukuhlala ngesikhathi sokuhlala kungumnyaka owodwa ongabangela ubuhlungu nokulimala. Amadolo angemuva kufanele akhombe phansi phansi phansi. Uma uzizwa ubuhlungu emadolweni ehlane, hlola ukulungiswa kwakho esibukweni ukuze uqiniseke ukuthi awuhambisani namadolo noma ngaphandle ngaphandle kokuqaphela.
Esinye isici okufanele uqaphele yi-flexible of quads yakho kanye ne-hip flexors. Uma lezi zindawo ziqinile, ifomu lakho lingase lihlehliswe futhi ungase uzizwe unomzwa wokudonsa ku-kneecap. Ungakugwema lokhu ngokunciphisa ukuhamba kwakho kokuhamba kanye / noma ukusula i-quads ngaphambi kwamaphaphu akho.
6 - I-Don'ts ye-Lunge - Isimo: I-Close Close noma i-Too Wide
Enye iphutha engabangela izinkinga zamadolo kuhilela isimo sakho. Umuntu ngamunye uzoba nesimo esihlukile esisekelwe ekuphakameni kwakhe, ubude bomlenze nokuthi yini ezwa ukhululekile. Kodwa-ke, ukugcina izinyawo eduze kakhulu kubeka amandla amakhulu emadolweni kunokuba ku-glutes, hamstrings kanye ne-quads, okuyilapho kufanele khona. Ukuthatha izinyawo ezikude kakhulu kungase kushintshe ukuguquguquka kwemvelo emlenzeni ongemuva bese ungeza esimweni esivele sinokuqina.Ungakugwema lokhu ngokubuka ifomu lakho esibukweni noma, uma ungenayo eyodwa, hlola isimo sakho ngokungena endaweni yokuhlala. Yehlisa yonke indlela, uphumule emadolweni emuva (qinisekisa ukuthi ukhona emgqeni noma eminye indawo ebanzi). Ukwenza lokhu kukuvumela ukuba uhlole futhi ubone ukuthi unama-degree angama-90 kumabili amadolo. Uma ungenjalo, ungakwazi ukulungisa isimo sakho.