13 Misiyano yeLunge Inoshanda Yese Engi yeMuviri Wako Wezasi

Zvemukati

• Reverse Lunge kune Rimwechete-Leg Deadlift
• Lunge with Relevé
• Lunge Pulse uye Press
• Lunge kuYoga Lunge
• Lunge Anosvetuka
• Kumwe-Gumbo Kupatsanurwa Squat
• Kurutivi Lunge neKnee Simudza
• Tick ​​Tock Lunge
• Yekupedzisira Bata Tock Lunge
• Kuzvipira Lunge kune Imwe-Gumbo Deadlift
• Munyika Yose Lunge
• Pamberi Lunge neKutenderera
• Scorpion Lunge
• Ongororo ye

Lunges ndiyo OG yekudzika-muviri kurovedza muviri, uye ivo vakanamatira kutenderera kuburikidza neakanaka uye akasimba mafashoni maitiro uye vakabuda kune rimwe divi, vachiri vakabata vakasimba kune yavo chaiyo nzvimbo munzvimbo yako yekurovedza muviri. Imhaka yekuti mapapu anopfuura kungori ekusimbisa quad-mune ese akasiyana mafomu, mapapu anokwanisa kusimbisa, kurebesa, matauriro, uye kusimbisa tsandanyama dzako dzese dzepazasi, kubva pane yako glutes kusvika kumhuru dzako uye ese makuru uye mhasuru diki pakati. Pasina kutaura ivo vane nzira inonyangadza yekuyedza chiyero chako, kugadzikana kwepakati, nekubatana, futi. (Imwe #basic exercise inogona kuitwa nemiriyoni nenzira dzakasiyana: the squat. Ziva gumi nembiri mhando dzezvikweshe kuti uwedzere pakurovedzera muviri kwako.)

Kujekesa mamwe misiyano yemarara iwe yaungangodaro usina kumboedza (kana kukanganwa nezvayo), tinokumbira vashoma vedu varairidzi vatinoda kubva kwakasiyana siyana (HIIT, barre, kuchovha, uye boot camp) kuti vagovane yavo yavanofarira lunge kurovedza muviri. Tevera pamwe uye gadzirira kupisa iyo yepasi bod.

Reverse Lunge kune Rimwechete-Leg Deadlift

A. Dzokera kumashure negumbo rerudyi mune yakasarudzika lunge nemakumbo ese ari maviri-degree degree.

B. Dzvanya nechitsitsinho chekuruboshwe paunenge uchitwasanudza makumbo uye hingerera kumberi muchiuno. Simudza gumbo rekurudyi kubva pasi, uchitumira zvakananga kumashure kwako. Panguva imwe cheteyo, svika maoko akananga pasi pamberi pako, uchiyengerera pamusoro peuriri, kuitira gumbo rimwe chete rinofa. Gumbo rakamira rinofanira kunge rakakotama zvinyoronyoro.

C. Dzorera iko kufamba, kuunza rutsoka rwerudyi pasi shure kwako kuita reunge lunge. Dzokorora kufamba senge zvinobhururuka sezvinobvira, uchibva pamarara kusvika pakufa uye kudzoka zvakare.

D. Dzokorora kune rimwe divi rakatarisana, negumbo reruboshwe kumashure kurudyi.-Olivia Bernardo, studio maneja uye murayiridzi paCycleBar Manhattan, NJ

Lunge with Relevé

A. Kutarisana nebhara, kumashure kwechigaro, kana countertop, nhanho yeruboshwe gumbo mberi uye gumbo rerudyi kumashure. Dzikisa pasi munzvimbo yemachira nemakumbo ese akakotama pamadhigirii makumi mapfumbamwe.

B. Kubata ichi chakasunga lunge, simudza pamberi chitsitsinho kumusoro saka chete bhora retsoka riri pasi.

C. Kubva pane ino nzvimbo yepamusoro, ine chidya chepamberi chakanangana nepasi, pisa pasi padiki uye ukwirise inch inosendamira kumashure ibvi pamusoro pevhu.

D. Dzokorora kune rumwe rutivi.-Amber Hirsch, director wezvehutano kuLocal Barre muHoboken, NJ

Lunge Pulse uye Press

A. Kutarisana nebhara, kumashure kwechigaro, kana countertop, nhanho yeruboshwe gumbo mberi uye gumbo rerudyi kumashure. Dzikisa pasi munzvimbo yemachira nemakumbo ese akakotama pamadhigirii makumi mapfumbamwe.

B. Kubva pazasi pepakati, puruzira pasi kaviri (kwete kupfuura inch) usati wasvika pakumira-ndiko kupomba, kupomba, kudzvanya. Iwe unogona kuita kuti kufamba uku kuve kwakaomarara nekupinda mukubatana uye nekuchengeta mawoko mumunamato kuti ushandise yako musimboti muyero. -Amber H.

Lunge kuYoga Lunge

A. Kutarisana nebarre, kumashure kwechigaro, kana pakaunda, nhanho kurudyi gumbo kumberi uye gumbo reruboshwe kumashure. Muviri wepamusoro unofanirwa kusimudzwa uye kubata kunofanira kunge kwakareruka.

B. Kuchengeta gumbo repamberi rakakotama pa90-degree angle, tanga kukomberedza torso yakatarisana nebarre / cheya / pamusoro apo iwe unowedzera gumbo rekumashure kureba.

C. Sunda chitsitsinho chemberi kuti umire, uchichengeta gumbo rekumashure kureba.

D. Dzokorora kune rumwe rutivi. -Amber H.

Lunge Anosvetuka

A. Kutanga mune lunge chinzvimbo negumbo rerudyi kumberi uye makumbo ese ari maviri akakotama pa 90-degree angles, dzika pasi kusvika 1 kusvika 2 inches kuti uwane kukurumidza uye kusuduruka paunenge uchisvetuka wakananga kumusoro, uchichinja makumbo usati wamhara zvinyoro-nyoro mune lunge chinzvimbo negumbo rakatarisana kumberi .

B. Alternate mativi uye famba nokukurumidza.-Katie Dunlop, Rudo Sweat Fitness

Kumwe-Gumbo Kupatsanurwa Squat

A. Kumira maviri kusvika matatu tsoka pamberi pechigaro kana nhanho, zorora pamusoro petsoka yekurudyi pamusoro pechigaro checheya kana nhanho.

B. Uya nehuremu kuruboshwe chitsitsinho uye ukotamise zvakadzama, uchidzikisa kusvikira pamberi pebvi riri pa90-degree angle.

C. Pusha nepakati chitsitsinho kuruboshwe kuti udzoke kuzopatsanura-kumira wakamira, uchichengeta tsoka pachigaro.

D. Dzokorora kune rumwe rutivi. -Katie D.

Kurutivi Lunge neKnee Simudza

A. Kubva pakamira, nhanho gumbo rerudyi uende parutivi paupamhi sezvaungaita. Kuchengeta tsoka dzakaenzana, zvinyoro nyoro mugumbo rakakotama kurudyi, kuunza huremu muchitsitsinho chaicho.

B. Sunda kure netsoka yekurudyi. Sezvaunouya kuzomira, chengeta gumbo rerudyi kubva pasi uye kukotama uye kusimudza ibvi rerudyi kusvika pakati. Mamwe mativi. -Katie D.

Tick ​​Tock Lunge

A. Nhanho kurudyi gumbo kumberi, uchiuya kumberi kumberi nemakumbo ese ari maviri-degree degree.

B. Dhinda nepamberi chitsitsinho uye simuka pabhora rerutsoka rworuboshwe, uchiuya kumira uye kuenzanisa pagumbo rimwe.

C. Mirira mumhepo, wozodonhera pasi pasi.

D. Dzokorora negumbo rekuruboshwe mberi.-Lindsey Clayton, mubatsiri weBrave Body Project uye murairidzi paBarry's Bootcamp.

Yekupedzisira Bata Tock Lunge

A. Kutanga netsoka pamwe chete, nhanho gumbo rekurudyi kunze kudivi, uchipinda mubanji reparutivi gumbo rekuruboshwe rakatwasuka.

B. Mune kumwe kufamba kwakatsetseka, bvisa tsoka yekurudyi, batanidza glutes, uye simudza gumbo rekurudyi nechemberi kune rumwe rutivi.

C. Kumhara zvinyoro nyoro, dzokera zvakare mune yakasarudzika lunge.

D. Dzokorora kune iro divi rakatarisana. -Lindsey C.

Kuzvipira Lunge kune Imwe-Gumbo Deadlift

A. Tanga munzvimbo yekupfugama nemabvi ekurudyi uye tsoka yekuruboshwe pasi. (Isa tauro kana bonde pasi kuti uwane piro, kana zvichidikanwa.)

B. Pushira huremu muchitsitsinho chetsoka yekuruboshwe uye nekutonga uye chiyero simuka pagumbo reruboshwe. Gumbo rerudyi rakakotama richitenderera pamusoro pevhu.

C. Kuchengeta mapendekete nemahudyu akaenzana, nekukotama zvishoma mugumbo rakamira, svika pasi uye rova ​​minwe yekurudyi kusvika pasi. Gumbo rerudyi richauya kumashure kwako, risingambobata pasi.

D. Zvishoma nezvishoma dzokera kunzvimbo yepakutanga yekupfugama.

E. Dzokorora kune rumwe rutivi.- Amber Rees, mubatsiri weBrave Body Project uye murairidzi kuBarry's Bootcamp

Munyika Yose Lunge

A. Tanga nemakumbo papfudzi-upamhi hwakaparadzaniswa uye nhanho kumberi negumbo rekuruboshwe mune kumberi mbichana. Dhinda nepasitsitsinho kuruboshwe kuti udzokere pakamira.

B. Tevere, nhanha gare gare kuruboshwe kuruboshwe padivi, chengetedza gumbo rerudyi uye zvigunwe zvese zvakatarisana kumberi. Gumbo rekurudyi rinofanira kunge rakatwasuka uye chipfuva chakareba. Sunda nechitsitsinho chekuruboshwe kuti udzokere kunzvimbo yekutanga.

C. Chekupedzisira, dzokera kumashure kune yakasarudzika lunge netsoka yekuruboshwe. Dzvanya nepachitsitsinho kurudyi kuti udzokere pakamira.

D. Dzokorora kuteedzana kune rimwe divi rakatarisana.-Amanda Butler, mudzidzisi paFhitting Room

Pamberi Lunge neKutenderera

A. Ita chibhakera neruoko rweruboshwe woisa chanza chekurudyi pamberi pechipfuva, magokora akanongedza.

B. Kubva panzvimbo yakamira netsoka dzakaparadzana pamapfudzi-paupamhi, nhanho yegumbo rekuruboshwe mberi kusvikira makumbo ose aumba 90-degree angles; ibvi rekurudyi rinofanira kunge richitenderera pamusoro pevhu.

C. Paunenge uri mu lunge, tenderedza muviri wepamusoro pamusoro pegumbo rekuruboshwe wodzokera pakati. Pushira kurudyi chitsitsinho kuti udzokere pakamira.

D. Dzokorora kune rumwe rutivi.-Holly Rilinger, mutungamiriri wekugadzira weCyc Fitness uye Nike Master Trainer

Scorpion Lunge

A. Kumira nemakumbo papfudzi-hupamhi parutivi, nhanho kurudyi tsoka kumashure. Kurudyi ibvi rinofanira kudonhedza chete masendimita pamusoro pevhu uye kumashure kwetsoka yekuruboshwe. (Kudonhedza ibvi kuseri kwetsoka kunonongedza kubwinya kupfuura avhareji lunge.)

B. Sunda chitsitsinho chekuruboshwe kuti udzokere pakumira.

C. Dzokorora kune rumwe rutivi. -Holly R.

Ongororo ye