Imwe Yakakwana Yekufambisa: Tenzi Musoro Wekufamba Lunge

Zvemukati

• Maitiro Ekuita Yepamusoro Kufamba Lunge
• Ongororo ye

Simba ndiro zita remutambo we12-nguva CrossFit Mitambo mukwikwidzi Rebecca Voigt Miller, saka ndiani zvirinani kumupa sarudzo ye supermove yekukuvaka iwe?

"Iyi inorema yekufamba lunge ibasa rakakura remakumbo ako, asi rinosimbisawo maoko, mafudzi, uye musimboti," anodaro Voigt Miller, zvakare mudzidzisi uye muridzi weCrossFit Training Yard muToluca Lake, California uye mutambi weReebok.

Iwo makanika anogona kuve akananga - mamwe mapapu uchinge wakabata zvimedu zvimusoro pamusoro-asi iyo allover kukanganisa pamuviri wako yakaenzana. Kune imwe, "kubata uremu pamusoro paunenge uchidya kunoda chiyero chikuru," anodaro. "Mapoka mazhinji etsandanyama anotorwa kuti ave nerunyararo mukati mese." (Ndiyo yekupedzisira komputa kurovedza muviri.)

Zvino, ngatitaurei pamusoro pekuti inorema sei kuenda neyako dumbbells. "Kurema kuri pakati nepakati kusvika kunorema-chero chii chiri kwauri-chinobatsira, asi chinogona kunge chakaoma zvakaenzana nezviremu," anodaro Voigt Miller. Kunyangwe avo vanozobatanidza iyo yakakosha, inova chikamu chemashiripiti ekufamba uku. Kana iwe usina madumbbell maviri, unogona kusimudza dumbbell rimwe rinorema kana kettlebell pamusoro, sezvakaratidzwa naVoigt Miller muvhidhiyo iyi.

Ingoyeuka: “Bato iri harizi rechisimba chete. Zvinoda hunyanzvi kuti ushande nemazvo,” vanodaro. "Ukangozviwana zvakanaka, zvechokwadi pane pfungwa yekuita."

Zvimwe zvinongedzo, usati waenda kwazviri:

• Gadzira yakasimba nzvimbo yekutanga, nekushingairira kusundira zviyero kumusoro uye bracing yako yepakati.
• Chengetedza zviyero zvakananga pamusoro pemapfudzi ako, uye usavarega vachizendamira kunze kumativi kana kure kure kumberi kana kumashure kwemuviri wako. Uyezve, tarisa kumberi; izvi zvinobatsira kuchengetedza musana wako mukuenderana kwakakodzera.
• Chengetedza kuiswa kwemafudzi-yakafara tsoka nedanho rega rega. Kuisa tsoka imwe pamberi peimwe kunogona kuita kuti urasikirwe nechiyero chako. Dhiraivha nemakumbo ese pawakamira, kwete gumbo rekutungamirira chete.

Maitiro Ekuita Yepamusoro Kufamba Lunge

A. Mira netsoka hudyu-hupamhi hwakaparadzaniswa uye musimboti wakabata wakabata dumbbell mune yega ruoko. Chenesa zviyereso kusvika kumberi kwepaki nzvimbo kuti vagare pamusoro pemapfudzi, wobva wadzvanya pamusoro kuti utange, uchichengeta musimboti wakabatikana.

B. Brace core uye tora nhanho hombe kumberi netsoka yekurudyi, uchidzika kusvika mabvi e90-degree angles.

C. Bvisa rutsoka rweshure wobva wadzvanya kumberi kwetsoka kuti umire nehuremu hwakavakirwa pamusoro petsoka mbiri. Dzvinya glutes kumusoro.

D. Tora danho rakakura kuenda kumberi nerutsoka rweruboshwe kuti uite rep kune rimwe divi rakatarisana.

Edza kuita 5 seti dzegumi reps (5 padivi).

Ongororo ye