Lunge zapitazo. Kodi kumbuyo lunges ndi dumbbells? chithunzi

Pali Zochita ofunika kuti amuna ndi akazi. Pogwira Zochita m'njira zosiyana, ndipo mukhoza kuyamba minofu ndi kuwapatsa mawonekedwe bwino mpumulo.

Lero tiona ndi aakulu amachita kwa miyendo kulimbitsa thupi - lunges ndi dumbbells zapitazo. Uyamiko kwa Iye, mungapereke miyendo mawonekedwe bwino ndipo mukhale mpumulo.

Kodi minofu magulu otani?

Kumene, chiwerengero cha minofu nawo ntchito yonseyi, njira zina poyerekeza ndi kutchire kukakumba ndikafuna kudzithandiza kovuta, ndi mphamvu, mwina okha deadlift.

Koma, oddly mokwanira, kuchita masewera olimbitsa thupi ndi "lunge kumbuyo ndi dumbbells" mulinso ntchito monga ambiri minofu pachimake, ndi olimba. The ntchito choyamba quads. Inde, ngati inu mukufuna kuti anaukitsa miyendo kutsogolo, ndiye kuukira inu zovuta kuchita izo.

Kuwonjezera quadriceps ntchito yaikulu glutes. Ichi chimabwera panthawi pouka inu kuchokera squat a. Chifukwa akuonadi katundu pa mbali ya thupi, kumbuyo lunge ndi imodzi mwa ntchito otchuka pakati pa akazi, chifukwa inu mwamsanga ndithu kutsogolera matako mu dongosolo.

A pang'ono pokha yodzaza lateral ntchafu minofu ndi minofu ng'ombe. Mwanjira nawo ntchito atolankhani, mmbuyo, ndipo stabilizers ena.

Monga mmene taonera, lunging m'mbuyo amagwiritsa pafupifupi onse minofu zikuluzikulu za miyendo, ndipo mulinso malo ntchito za minofu m'mimba ndi ena udindo kwa chilengedwe cha wamphamvu akulu chimango. Zonsezi zimapangitsa womberani ntchito mwendo wogwira.

Timayamba akuchita zolondola

Yankho la funso za momwe mungachitire lunges kumbuyo, tidzakhalanso kumvetsa mfundo zotsatirazi:

- kusankha katundu abwino;

- kayendedwe zolondola.

Choncho, katundu abwino, tiyenera kumvetsetsa kuti munthu ndi mphamvu ya nyerere sizingafanane. Izi zikutanthauza kuti thupi kuti ndi wamkulu kuposa anu, si oyenera kuukira. Pakuyenerera, ngakhale bodybuilders kwambiri mwaphamphu kuchita masewera olimbitsa thupi ili, musati ntchito kuposa kulemera kwa makilogalamu 40-50.

Lunges - ntchito patsogolo

Kuukira simuli Zochita zazikulu, ndipo ukugwira ndi zina.

Ntchito chachikulu si pansi pa mwendo umodzi ndi kulemera pazipita ndi ntchito ndi ntchito mwamtheradi ulusi onse minofu mu miyendo, amene mokwanira ntchito pambuyo kuchita poyamba.

M'malo Zochita zovuta ndi lunges kumbuyo. Photos, tawatchula m'nkhani, izo zikutsimikiziridwa. Ngati kulemera waukulu, inu sangathe molimba imani pa mapazi awo, ndipo kungachititse kuti kupinda za mmbuyo, kapena magulu zosafunika mu maondo.

Kodi kuchita masewera olimbitsa thupi kuti?

Kutenga barbell kapena dumbbell ku poyimitsa ndi kuwayika iwo pa minofu trapezius kuti muli likule sayambitsa kusapeza pa kuukira. Ngakhale ena kusokoneza ntchito yake, akweza manja ake zolemera mmwamba.

Kumbuyo, kuika mapazi ake phewa m'lifupi padera. Tsopano, unasiya phazi sitepe mmbuyo, wosachita kulemera lonse la thupi pa phazi kumbuyo - inu kuti ndichoke pa phazi kutsogolo, akuchita kuukira kumbuyo. Photos kuti inu mukuona, amasonyeza kuti m'munsi pachimake matalikidwe mfundo kugwa pansi Sikuti kwathunthu.

Ngati inu sanatchule kumbuyo phazi bondo pansi, inu mukhoza kuvulaza bondo olowa. Ziyenera kukhala pang'ono kubweretsa bondo pansi, za 5-10 masentimita. Pankhaniyi, inu kuchepetsa chiopsezo kuvulazidwa, ndi minofu amakhala pano.

Kamodzi tinakhala pansi, kuika kulemera pazipita pa phazi kutsogolo (mudzakhala Chikoka amphamvu quadriceps) ndi kuyamba adzauka, kubwerera nditaima malo.

Baibulo yabwino bwanji kuchita lunges zapitazo

Ntchito yabwino choncho otchulidwa, imene udindo miyendo pa mfundo wotsikitsitsa monga mwendo kumbuyo akuyesetsa pa makona a madigiri 90, mwendo m'munsi ali pafupi ikufanana pansi; kutsogolo mwendo wopindidwa pa bondo pa madigiri 90, nayenso, koma mmunsi mwa miyendo (kuchokera bondo kuti matope a) ayenera kukhala perpendicular pamwamba pa zomwe inu malo.

Pa ntchito yonseyi njira iyi, mudzaona kuti mapazi bondo mmbuyo, pamene inu pansi, udzakhala utatha chidendene cha phazi kutsogolo mtunda waufupi. Amakhulupirira kuti okha Pankhaniyi kumuukira ikuchitika molondola ndi katundu anaika pa minofu zofunika popanda kulenga kuthamanga kwambiri pa malo.

Ngati mukuona ena kusapeza mu maondo, ntchito ziyangoyango bondo, amene akhoza kugulidwa ku sitolo masewera, komanso mu mankhwala zonse. Kumene, apadera zipangizo othamanga ndi bwino chifukwa lakonzedwa kuti katundu. Koma ngati palibe mphamvu za chuma, kupeza osachepera mankhwala njira.

Kodi akanema ndi reps ambiri ndizitani?

Izi zidalira pa wotani zinthu kuti mu mzere, zomwe cholinga chake ndicho maphunziro ndi zolinga mukufuna kukwaniritsa.

Ngati mulibe panopa Aika ntchito kuphunzitsa mtunda, kuchita waika 3-4 nthawi 10-12 pa lililonse mwendo.

Pakuti kuyanika ndi ntchito thandizo ayenera kuyandikira womberani pang'ono osiyana. Yesani kuchita waika 4-5 nthawi 15-20 mbali iliyonse.

Pankhaniyi, chitani izi: Tengani zithetsedwe kulemera, zimene zingakuthandizeni kuchita lunges nthawi 15. Pangani 12 nthawi, ndiye kuchepetsa peresenti kulemera 20 ndi kuchita 5 kubwereza kwambiri. Ndiye kuchotsa zikondamoyo wina 20% ndi mpando 5 maulendo.

Motero, mungathe kuwonjezera magazi minofu mwendo: adzatenga onsewo ndi zoipa, ndi kusiya kwambiri zakudya zofunika kuchira selo ndi chitukuko.

Pamene n'kwabwino lunge kumbuyo?

Ntchitoyi bwino ikadzatha anyonyomala katundu kapena benchi makina, pamene mapazi kale pang'ono kugwedeza. Izi kuletsa onse zosafunika ndi ntchito kokha magulu zofunika minofu. Ena othamanga amakonda kuchita lunges patsogolo ndipo m'mbuyo pa mapeto a kulimbitsa thupi ndi.

Izo ndi zolondola, chifukwa mu njira iyi, ntchito kuwala kulemera, kungakhale zotsatira zabwino kuti athe amawapopa mwendo minofu ndi kulimbikitsa kuti kwenikweni kulankhula, "kukwawa mwa masewero olimbitsa lapansi." Ndikhulupirireni, mmawa wotsatira inu sangathe kuyenda bwinobwino, ngati zimenezi zimathandiza kuti monga onse ulusi minofu mu miyendo, chimene Zochita yapita basi anagona.

Werengani nkhani mmene tingachitire lunges kumbuyo, tsopano mukhoza bwinobwino masewero olimbitsa thupi ndi moyang'aniridwa wa mphunzitsi kuyesa kuchita izi. Musaiwale kuti ndifulumire kuchita lunges ndi barbell kapena dumbbells yolemera makilogalamu 50 Sikuti. Nthawi zonse kuwonjezera katundu pang'onopang'ono.