The Lowdown paLunges: Forward Lunge vs. Reverse Lunge

Zvemukati

• Ongororo ye

Kana iwe uri mumusika kuti usimbise nekuveza muviri wako wezasi uchigadzirirawo zviitwa zvemazuva ese-sekufamba uye kukwira masitepisi - lunge inofanira kunge iri chikamu chepurogiramu yako yekurovedza muviri. Ichi chiitwa chemuviri chinorema chinogona kuitwa nenzira dzakasiyana siyana, kusanganisira kuenda kumberi kana kumashure, uye uchitsika munzira imwe kana imwe ingangoratidzika kunge isingaite mutsauko wakanyanya, pane zvinopfuura zvinosangana neziso. Vepamusoro varairidzi vega vanoputsa zvakanakira nekusagadzikana kwemapapu ese ari maviri kuti iwe ugone kuona kuti ndeipi sarudzo inogona kukodzera yako yazvino inoda kugwinya.

Mberi Lunge

Iyi yekuedza-uye-kwechokwadi kufamba kwagara kuri chinhu chikuru mukushanda, uye nechikonzero chakanaka. Chidzidzo chekutsvagisa neAmerican Council paKurovedza muviri chakawana iyo yekumberi lunge kuva imwe yeanobudirira kurovedza muviri kukwidziridza mwero wepamusoro wemhasuru chiitiko mu gluteus maximus, gluteus medius, uye nyundo - zvakanyanya kupfuura zvimwe zvakajairika zvemuviri wepasi sekupa kunoita bodyweight squat.

Kunze kwekuita zvine hunyanzvi, iyo yekumberi lunge iri zvakare inoshanda, sezvo kufamba uku kuchinyatsotevedzera maitiro edu ekufamba. Sezvo huropi hwedu hwakajaira kuisa tsoka imwe pamberi peimwe, imwe yemabhenefiti ayo kumberi iyo lunge inopa ndeyekusimbisa iyo gait pateni nenzira inopesana nekuyera uye mhasuru dzepazasi magumo, anodaro Sabrena Merrill, kurovedza musayendisiti uye ACE tenzi mudzidzisi anogara muKansas City, MO.

Iri dambudziko rakawedzerwa, zvisinei, rinogona kuve neanoreva pamabvi akabatanidzwa. Jonathan Ross, akahwina mubairo weACE-akasimbiswa mudzidzisi wega uye munyori webhuku Abs Revealed, inotaura kuti iyi vhezheni yesangano inogona kufungidzirwa seyekumhanyisa lunge, iri yekuti muviri uri kuenda kumberi uye kumashure, izvo zvinoguma nedambudziko rakakura sezvo mutumbi uri kuendeswa kumberi kuburikidza nemuchadenga, uye pakudzoka kubva pasi yesangano rinofanirwa kushandisa simba rakaringana kuti ribudirire kudzosa muviri kunzvimbo yekutanga. "Kuwedzera kwedambudziko kunogona kuita kuti gumbo iri rive dambudziko kune vanhu vane chero pathology yemabvi sezvo kuti vazviite nemazvo, huwandu hwesimba uye / kana huwandu hwekufamba hunodiwa," anodaro.

Reverse Lunge

Uku kumonyoroka pamakumbo kunopa muviri mukana wekufamba munzira iyo vazhinji vedu hatipedze nguva yakawanda-kana paine-kufamba mukati, ichipa dambudziko idzva. Nekudaro Merrill anoti hazvina kuoma kudzikamisa mureverse lunge nekuti nzvimbo yegiravhiti inogara iri pakati petsoka mbiri. "Nezve kumberi mbichana, nzvimbo yegiravhiti inofamba kumberi kwemuviri panguva yekufamba kumberi, saka iyo lunge yekumashure inogona kunge iri sarudzo kune vanhu vane matambudziko nekuenzanisa."

Chikamu chekureruka mukuita iyi nhangemutange ichienzaniswa neyekumberi lunge nderekuti uri kufambisa muviri wako uchikwira nekudzika uye kwete nemuchadenga, anowedzera Ross, achiita izvi zvakanyanya zvekudzikira. "Kunyatsomira kwemaitiro ekufambisa kunoda simba shoma pane kutenderera mberi, izvo zvinobvumira mukana wekudzidzisa misumbu yegumbo rekumira nekunetseka kuduku pamajoini." International fitness mudzidzisi uye maneja mukuru wekudzidziswa nebudiriro yeTRX Dan McDonogh anoti iyi mutsauko paruzevha inogona kuve sarudzo yakakodzera kune vese vanhu vane mabvi pamwe neavo vasina hip kufamba.

Icho Chinokosha

Iyo lunge-zvisinei iwe yaunosarudza kuzviita-inofanirwa kuve yakakosha mune yako Workout tsika yakapihwa kutarisisa kwekufamba kwechiuno uye kushandurwa kune mafambiro mafambiro muhupenyu hwezuva nezuva. Kunze kwekupa mabhenefiti akakura ekusimbisa mhasuru dzemuviri wepasi, idzi shanduro mbiri dzinoda huwandu hwakakosha hwekudzora kwepamoyo uye kuita. "Mhando mbiri dzemapapu, kana dzikaitwa nemazvo, dzinoda kuti hudyu imwe ishanduke uye imwe kuti iwedzere ichidzora chiuno kubudikidza nekushandisa kwakakodzera," anodaro Merrill. "Muhudyu, dumbu, uye mhashure-musana mhasuru zvinofanirwa kushanda nenzira inoenderana kuti idzore kumanikidza kwechiuno."

Edza Iyi Lunge

Kuti utarise zvakanyanya hunyanzvi uye nyaradzo paunenge uchiita lunge, Ross anokurudzira kuwedzera lutoms-up lunge kune yako arsenal artery kubvumidza kudzidza kwakakodzera kufamba kutanga pasina kudikanwa kwekutora nekuisa tsoka pasi panguva yekufamba, sezvakaitwa ne ese epamberi neanodzosera mapapu.

Kuti uite iyi static movement, tanga nerutsoka rwekurudyi kumberi uye ruboshwe rutsoka kumashure ibvi rekuruboshwe rakazorora pachiyero pad kana Bosu bharanzi mudzidzisi akananga pasi pehudyu yekuruboshwe. Kuchengeta musana wakatwasuka, gadzira iyo yekumusoro kufamba nekusundira kurudyi tsoka muvhu uye kusimudza gumbo rerudyi uchishandisa hamstrings uye mukati mehudyu mhasuru. Dzorera kufamba nekushandisa gumbo rekurudyi kudzikisa zvishoma nezvishoma ibvi rekuruboshwe kudzika padhi kana Bosu nekutonga. Mamwe makumbo.

Ongororo ye