Nei Mativi Mapapu Akakosha Chikamu Chega Chegumbo Workout

Zvemukati

• Side Lunge Benefits uye Kusiyana
• Maitiro Ekuita Rutivi Lunge (kana Lateral Lunge)
• Side Lunge Fomu Matipi
• Ongororo ye

Akawanda mafambiro ako ezuva nezuva ari mune imwe ndege yekufamba: iyo sagittal ndege (kufamba kumberi uye kumashure). Funga nezvazvo: kufamba, kumhanya, kugara, kuchovha bhasikoro, uye kukwira masitepisi kune iwe unofamba uchienda kumberi nguva dzese. Chinhu ndechekuti, kufamba mune dzakasiyana ndege dzekufamba ndizvo zvinokuchengeta iwe nhare, hutano, uye kugona kuita epamberi kufambisa. (Unoziva, sekubvarura pasi pekutamba kana kutora sutukesi yako kunze kwebhini repamusoro pendege.)

Kubatanidza idzo dzimwe ndege dzekufamba muhupenyu hwako, chokwadi, unogona kufamba-famba nedivi zuva rese-asi zvine musoro kuabatanidza mumitambo yako yekurovedza muviri. Ndipo panowanikwa mapapu epadivi, kana mapapu ekupedzisira, (akaratidzirwa pano naNYC-based murairidzi Rachel Mariotti) anopinda. Zvinotora muviri wako kuenda kumberi kwendege yekufamba (padivi-ne-padivi) uye woenda nekurovedza muviri kwako padanho rinotevera . (Ona: Nei Uchida Mafambiro Anotevera Mukushanda Kwako)

Side Lunge Benefits uye Kusiyana

"Iyo lunge yemukati kurovedza kukuru nekuti inoshanda mativi e glutes (iyo gluteus medius), ayo akakosha ekudzikamisa mhasuru yemubatanidzwa wehudyu, uye anowanzo kutarisirwa pasi," anodaro Mariotti. Kufamba neimwe nzira zvakare kunokubatsira kuti ushande yako quadriceps tsandanyama kubva kune imwe kona, anodaro. (Nhau Dzakanaka: Kune zillion lunge misiyano yekushanda ese mamwe maangles emuviri wako wezasi zvakare.)

Kuziva lunge yeparutivi (pamwe neremberi lunge) kuchakubatsira iwe kuvaka simba uye kugadzikana mugumbo rega rega pamwe nekuvandudza chiyero chako. Kufambira mberi nekuwedzera kettlebell kana dumbbell, yakaputika pamberi pechipfuva. Kuti udzike kumashure, chero 1) usatsve zvakaderera, kana 2) isa chinotsvedza pasi pegumbo rakatwasuka, uchichisvevera kunze kudivi iwe uchikotamisa gumbo remapapu.

Maitiro Ekuita Rutivi Lunge (kana Lateral Lunge)

A. Mira nemakumbo pamwechete uye maoko akabatirira pamberi pechipfuva.

B. Tora danho rakakura uchienda kurudyi, nekukasira uchidzikira mune gomba, rinonyura mahudyu kumashure uye richikotama kurudyi ibvi kuteedzera wakanangana nemutsara wekurudyi. Chengeta gumbo reruboshwe rakatwasuka asi risina kukiyiwa, tsoka mbiri dzichinongedzera kumberi.

C. Bvisa rutsoka rworudyi kuti utwasanidze gumbo rerudyi, tsika rutsoka rwerudyi padyo neruboshwe, uye dzokera kunzvimbo yekutanga.

Ita 8 kusvika ku12 reps. Dzokorora kune rimwe divi. Edza maseti matatu padivi.

Side Lunge Fomu Matipi

• Kunyura muhudyu yegumbo remapapu, uchiita kuti glute imire.
• Ive neshuwa yekuti usadonhedze chipfuva zvakanyanya kumberi kumberi.
• Usabvumira ibvi kusundira mberi pamusoro pezvigunwe.

Ongororo ye