Ndeapi Masuru Anoshanda Maringi?

Zvemukati

• Mufananidzo wemhasuru wakashanda mukati meganda
• Maitiro ekuita lunge
• Mashandiro emhasuru dzakasiyana nekusiyana kwemapundu
• Kufamba lunge
• Lunge uine torso twist
• Padivi kana lateral lunge
• Maitiro ekuisa mapapu mune yako maitiro
• Unogona here kushandisa mapapu kuti uone kudzidzisa tsandanyama dzako?
• Mapapu anofananidzwa sei ne squats?
• Kutora

Iyo lunge ndeye yekudzivirira kurovedza muviri iyo inogona kushandiswa kubatsira kusimbisa yako yepasi muviri, kusanganisira yako:

• quadriceps
• hamstrings
• glutes
• mhuru

Kana uchidzidziswa kubva pamakona akasiyana, mapapu zvakare iri kufamba kunoshanda. Kufambisa kushanda kunogona kukubatsira kushanda mhasuru munzira dzinobatsira kufamba kwemazuva ese kwaunoita kunze kwekurovedza muviri. Semuyenzaniso, mativi mapapu anobatsira kusimbisa mhasuru iyo yako muviri inoshandisa kufamba uye kuchinja nzira.

Lunges inogona zvakare kubatsira kugadzirira mhasuru dzako kuti utore chikamu mukurovedza muviri uye mitambo inoda kufamba kwemapapu senge tenesi, yoga, uye basketball.

Verenga pamusoro kuti udzidze zvakawanda nezve mabhenefiti emaruza uye maitiro ekuaisa iwo mune ako ezuva nezuva maitiro.

Mufananidzo wemhasuru wakashanda mukati meganda

Maitiro ekuita lunge

Iyo yekutanga lunge inoshanda iyo quads, glutes, uye hamstrings. Kuti unyatsoita lunge:

1. Tanga nekumira wakareba.
2. Enda kumberi netsoka imwe kusvikira gumbo rako rasvika pa90-degree angle. Ibvi rako rekumashure rinofanira kuramba rakaenzana pasi uye ibvi rako repamberi harifanirwe kupfuura zvigunwe zvako.
3. Simudza gumbo rako rekumapapu kumberi kuti udzokere kunzvimbo yekutanga.
4. Dzokorora gumi kusvika pa12 reps pagumbo rimwe, kana kudzima pakati pemakumbo kusvika iwe wasvika gumi kusvika pa12 reps pagumbo.

Mashandiro emhasuru dzakasiyana nekusiyana kwemapundu

Nekuita lunge misiyano, unogona kumisikidza dzakasiyana mhasuru. Semuenzaniso, pachinzvimbo chekuenda kumberi, unogona kusendamira parutivi.

Mativi emapapu, ayo anozivikanwawo seanotevera mapapu, anogona kukubatsira iwe kuwedzera kushanduka uye kusimbisa nyama dzako dzehudyu. Iwe unogona zvakare kuita inofamba yekufamba kuti muviri wako ufambe uye kubatsira kukwidziridza yako yemoyo kurova. Kuwedzera torso twist kune mapapu kunoshanda mhasuru yemudumbu.

Kufamba lunge

Lunge rekufamba rinoshanda tsandanyama dzakafanana neyegomba rekutanga, asi zvinogona kubatsira kukwidziridza kurova kwemoyo wako kubva kune iro rekuwedzera kufamba. Kuita lunge yekufamba:

1. Kutanga nekuita yakakosha lunge negumbo rako rerudyi uchidhonzera kumberi.
2. Panzvimbo pokudzokera kunzvimbo yakamira, tanga kusvetukira kumberi negumbo rako rekuruboshwe saka parizvino riri munzvimbo yemachira. Gumbo rako rerudyi rinofanira kugara munzvimbo yekusimbisa iwe.
3. Enderera iyi "kufamba" kufamba sezvaunoramba uchisvetukira kumberi, uchichinjanisa makumbo, gumi kusvika gumi nemaviri reps pagumbo rimwe nerimwe.

Lunge uine torso twist

Iyo lunge ine torso twist inokupa iwe yakawedzera bhenefiti yekushanda ako matumbu mukuwedzera kune ako glutes uye quads. Kuita lunge uine torso twist:

1. Kutanga nekuita yakakosha lunge negumbo rako rerudyi uchidhonzera kumberi.
2. Mushure mekunge gumbo rako rerudyi rakasungirirwa kumberi kumberi uye iwe uchinzwa kugadzikana, shandisa moyo wako wepakati kumonyanisa torso yako kurudyi. Bata kwemasekondi mashoma. Usatamise makumbo ako kubva pane lunge chinzvimbo.
3. Dzorera torso yako kumashure. Dzokera kumashure kuti umire negumbo rako rerudyi.
4. Chinja makumbo uye lunge kumberi negumbo rako rekuruboshwe, uye, kana wangodzikamiswa, shanduka kuruboshwe panguva ino.
5. Ita mapapu gumi nekukanganisa kune rumwe rutivi.

Padivi kana lateral lunge

Kuwedzera pakushanda glutes, hamstrings, uye quads, rimwe divi kana lateral lunge zvakare rinoshanda rako remukati chidya mhasuru. Kuti uite padivi lunge:

1. Kutanga kumira wakareba, tsoka hudyu-upamhi kure kure.
2. Tora danho rakakura kuenda kuruboshwe. Bhendesa ibvi rako rekuruboshwe paunenge uchisimudzira chiuno chako kumashure. Chengetedza tsoka mbiri dzakadzika pasi pasi mukati memvura.
3. Pusha negumbo rako rekuruboshwe kuti udzokere pakamira.
4. Ita gumi kusvika gumi nemaviri mapapu kuruboshwe usati wachinja kurudyi.

Maitiro ekuisa mapapu mune yako maitiro

Kana iwe uri kutsvaga kunatsiridza yako yemitezo yemuviri uye kusimbisa makumbo ako, funga kuwedzera mapapu kune yako yevhiki nevhiki yekurovedza muviri maitiro 2 kusvika katatu pavhiki.

Kana iwe uri mutsva mukusimba, iwe unogona kutanga nekuita gumi kusvika gumi nemaviri mapapu pagumbo rimwe nerimwe panguva. Kana chako chinangwa chiri chekudzikisa huremu kana kurira muviri wako, mapapu anofanirwa kuitwa mukuwedzera kune yemoyo kurovedza muviri uye kumwe kudzidziswa kwesimba kunofamba.

Edza cardio kana yakakwira-yakasimba nguva yekudzidziswa kudzidzisa 2 kusvika katatu pavhiki, kuchinjanisa mazuva nesimba rekudzidzisa, semapapu, pane mamwe mazuva.

Kana iwe usina chokwadi marongero aungaita maitiro ekurovedza muviri, shanda nemudzidzisi wega anozivikanwa uyo anogona kuita purogiramu yekuti iwe utevere.

Unogona here kushandisa mapapu kuti uone kudzidzisa tsandanyama dzako?

Mimwe miitiro yekudzidzira nzvimbo, kana kunongedza nzvimbo imwe chete yemuviri wako nemapapu, ndeyekuti iwe unogona kuona kuwedzera kudiki kune kukura kwemhasuru kana toni munzvimbo iyoyo.

Iyo yakaipa ndeyekuti muviri wako unogona kukurumidza kuchinjika. Kufamba kwacho hakuchazove kunetsa mushure memavhiki mashoma. Pane kudaro, tsika yakakwana yehutano inogona kukubatsira kuzadzisa zvinangwa zvako.

Mapapu anofananidzwa sei ne squats?

Lunges uye squats zvakafanana muviri uremu kurovedza muviri izvo zviri zviviri zvinotarisa kune glutes uye gumbo mhasuru. Musiyano ndewekuti lunge rinoitwa rimwe gumbo panguva, saka urikusimbisa gumbo rega rega. Izvi zvinoreva kuti urikupfura mhasuru dzako dzakadzikama. Izvi zvinogona kubatsira kunyangwe kusaenzana.

Lunges zvakare zvakareruka kumusana, saka kana iwe uchinge uchinzwa kurwadziwa kwepashure, funga kunamatira kune mapapu pane kuwedzera mune squats. Neimwe nzira, dzivisa kukotama pasi kusvika kure mune yako squat.

Hapana squats kana mapapu ari nani kune toning kumusoro. Ose ari maviri akanakisa kurovedza muviri kuti ubatanidze mhasuru mumuviri wako wepasi. Kuti uwane mhedzisiro, funga kuwedzera zvese pane zvaunoita.

Kutora

Lunges inogona kuve inoshanda kurovedza muviri kubatsira toni uye kusimbisa yako yepasi muviri. Chenjerera kuita mapapu ane fomu chaiyo. Sezvaunosunga, mabvi ako haafanire kupfuura zvigunwe zvako. Uye usatambanudzire gumbo rako kure zvakanyanya munzira ipi neipi paunosunga, futi.

Kunyatsoita mapapu kunogona kubatsira kudzikisa njodzi yako yekukuvara.

Kana iwe uchida rubatsiro kutanga nemapapu, bvunza mudzidzisi wega akasimbiswa kuti atarise fomu rako. Paunenge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinyanya kubudirira, unogona kubata zvisikwa zvemahara paruoko rumwe nerumwe paunenge uchitsvaga rimwe dambudziko rekusimbisa. Ingo rangarira kugara uchitarisa nachiremba wako usati watanga mutsva maitiro ekurovedza muviri.