Nei Reverse Lunge Iri Imwe Yeakanyanya Kuekisesaiza Kunongedza Bako rako uye Zvidya

Zvemukati

• Reverse Lunge Makomborero uye Misiyano
• Kuita Reverse Lunge
• Ongororo ye

Mapapu anogona kuita senge #basic simba kurovedza muviri, achienzaniswa nese maturusi anopenga, matekiniki, uye kufambisa mash-ups iwe aungaona pane yako Instagram feed. Nekudaro, zvakakosha kuti urangarire kuti izvi "zvekutanga" zvinokoshesa kugona usati waedza chero chinhu chinonyengera-uye vanouya nezvakawanda mabhenefiti, kunyangwe zviite sezviri nyore.

Iyo yekumashure lunge muenzaniso wakanaka. Kunyangwe iri hwaro hunoshanda hwesimba, iko kudzoka kumashure kwekudzokesa lunge kurovedza muviri kunoita kuti iyi iwedzere yekudyidzana chinetso pane yakasimba simba-yekurovedza muviri. (BTW, yakanaka sei bhalansi yako?)

Reverse Lunge Makomborero uye Misiyano

Nei uchichinjisa kumashure? Kudzokera kumashure kunonetsa chiyero chako uye kuziva kwemuviri, anodaro murairidzi weNYC-based Rachel Mariotti, ari kuratidza chiitiko muvhidhiyo iri pamusoro. "Zvinoda kutarisisa zvishoma uye kutonga pane kumberi." Kugona kuita uku kuchakubatsira kunatsiridza kufambidzana kuitira kuti ugone kugona kubata agility basa uye humwe hunyanzvi hwekumhanya, sekusundidzira sleds, kuita bhokisi kusvetuka, uye kusvetuka laterally.

Pasina kutaura, zvinobatsira kukudzidzisa iwe kunyatso hinge pahudyu yako yekubatanidza, kusundira uremu kuburikidza chitsitsinho vs. bhora retsoka, uye inoita kuti iwe upenye kupfuura mamwe mapapu, anodaro Mariotti. Bhonasi: Kana iwe uine cranky mabvi, regedza mapapu anogona zvakare kuve akanyanya kuita sarudzo. Zvichienzaniswa nemamwe mapapu, akadzosera mapapu akawanikwa ari akanakisa mukugadzira iyo glutes uye quadriceps mhasuru ine yakaderera simba yekuveura pamabvi, sekureva kwechidzidzo chakaunzwa ku2016 International Musangano weBiomechanics muMitambo. (Asi izvozvo hazvirevi kuti unofanira kuramba uchiita chete regedza mapapu; pane misiyano yakawanda yemapundu zvekuti haumbofi wakaneta.)

Usati waedza iyo yekumashure lunge, tungamira iyo kumberi lunge uye yekufamba lunge. Kuti uwedzere kuoma, wedzera dhiraivha ibvi kumusoro (mira pagumbo remberi uye fambisa ibvi rekumashure mberi uye kusvika kune yakakwirira ibvi panzvimbo), wedzera kupikisa kwekunze (edza kettlebell, dumbbells, kana barbell), kana kunyange. sanganisa iyo lunge lunge netambo tambo kuti iite iyo yakazara-muviri kurovedza muviri (sezvakaita Shay Mitchell mune ino Workout nemurairidzi Kira Stokes).

Kuita Reverse Lunge

A. Mira nemakumbo pamwechete uye maoko akabatirira pamberi pechipfuva.

B. Tora danho rakakura uchidzoka netsoka yekurudyi, uchichengeta chiuno chakaenzana kumberi uye chiuno chisina kwachakarerekera. Pazasi kusvikira makumbo ese akotama pa90-degree angles, ichichengeta chifuva chakareba uye wepakati wakabatanidzwa.

C. Dhinda mukati mepakati-tsoka uye chitsitsinho chetsoka yekuruboshwe kuti umire, uchitsika rutsoka rwerudyi kumusoro kuti unosangana neruboshwe.

Ita zvisere kusvika gumi neshanu reps. Chinja mativi; dzokorora. Edza 3 seti.

Reverse Lunge Form Mazano

• Ita shuwa yekudzokera kumashure uye ramba wakapfugama pa90-degree angles.
• Edza kusadzokera kumashure zvakanyanya.
• Usadhonze zasi kumashure; keep core engaged.

Ongororo ye