Lunges ndi barbell ndi aphedwe molondola

Muyenera zikwaniritsidwe glutes ndi hamstrings kutulutsa? Samalani kuukira pa mtengo. Zochita izi ndi Kuwonjezera chachikulu pulogalamu yakuti, okhudza mmunsi mwa thupi. Komabe lunges zizichitidwa molondola, mwinamwake padzakhala zotsatira noticeable, yemweyo mosavuta anavulala. Kodi molondola kuchita womberani? Ife tione m'nkhani ino.

zochangamutsa

Chinthu chofunika kwambiri kulimbitsa thupi aliyense ali ofunda. Iwo osati limakupatsani kupeŵa choipa, koma kumathandizanso kwambiri bwino maphunziro pa mulingo ofanana monga katundu. Zochangamutsa, malingana ndi olimba a chamoyo ukhoza kwa mphindi zisanu mpaka fifitini. Monga zochangamutsa angathe kuchitidwa kuthamanga pa malo kapena pa matayala.

Kuti kupopa kuukira?

Lunge zolimbitsa thupi otchedwa mwendo kulimbitsa thupi, ntchito kupyolera lalikulu minofu ya ntchafu (quadriceps ndi hamstrings) ndi matako. zotsatirapo zikuluzikulu chingapezeke kale mu mwezi wathawu wa masewera olimbitsa thupi. Kuchita molondola zovuta izi, inu nthawi zonse monga amawapopa matako, pamene magulu ena zosungidwazo zimagwiritsidwa ntchito, ndi minofu yathu, koma kotunga kukula ayi.

Kodi lunges ndi barbell ndi

Kuchita masewera olimbitsa thupi amafunika muimba ndodo , komanso zikondamoyo ndi ZOWONJEZERA. Ngati kulemera kwa weighting yaing'ono, n'zotheka Finyani m'dzanja lake ndi mphamvu. Kuchepetsa barbell kumbuyo mutu khosi lanu, ndikuika pa minofu trapezius kuti ali pansipa 7 vertebrae khomo lachiberekero. Pa kulemera kwambiri kwa khosi sayenera kusokoneza.

Imani ndi miyendo wanu pakati pa m'lifupi phewa. Tsatirani bwino phazi sitepe yaitali patsogolo, phazi ayenera pang'ono atakulungidwa mkati, kotero kuti patapita zinali zosavuta kusunga muyezo. Ngati kuukira akutsatiridwa ndi ndodo kuti kutulutsa mpaka minofu ya thako, mwendo, nditaima kuseri, kuvala sock. Kupinda mawondo anu, kutsika, moganizira phazi lolondola. The mwendo kumanzere ndi adatchithisira pansi, tikhoza musaukhudze (zilibe kanthu).

Pambuyo pake, limbitsani maondo anu ndi miyendo. Bwerezani nthawi 8-10 pa mwendo.

Chitani chimodzimodzi, kuika nthambi lake lamanzere. Pa ntchito yonseyi, penyani kaimidwe wanu - kuchepetsa kumbuyo si maondo. Kumbuyo ayenera nkhawa, pamimba ndi retracted. Nkhope Nyamulani, maso imatsogoleredwa patsogolo. Kuchita lunges ndi barbell, izo si maondo m'chiuno m'njira yoongoka. Musati ingapendame thupi, kusamalira kuti m'mimba si "anagona" pa ntchafu kutsogolo phazi.

Mukhoza zosiyanasiyana zolimbitsa thupi ndi kuchita lunges ndi barbell ndi, alternating chabwino ndi miyendo kumanzere.

ofunika

Pa kuphedwa kuukira, onetsetsani kuti phazi bondo kutsogolo Kodi kupinda madigiri oposa 90 ndipo bondo sukupita pa ndege chala. Udindo akadakwanitsira kwa atavalanso zoteteza za - perpendicular pansi. Ngati inu akuphwanya lamulo limeneli, inu mosavuta zofunika pa choipa bondo.

Takambirana lunges ndi barbell ndi luso lomwe akugwira ntchito pa lonse kumbuyo padziko ntchafu, matako ndi quadriceps. Komabe, ngati inu kuchita masewera olimbitsa thupi pang'ono mosiyana, n'zotheka bwinobwino kutulutsa pamwamba lamkati la ntchafu ndi adductors.

Yachiwiri

Kufalitsa miyendo yanu lonse ndi akuponya bala pa mapewa, thupi m'munsi weighting, posamutsa kulemera kwa phazi lolondola. Limbitsani ndi kuchita chimodzimodzi mbali inayo.

Pogwira ntchito yonseyi, musati muyesere kunyamula katundu. Bwerezani nthawi 8-12 mbali iliyonse.

Ntchitoyi makamaka amakonda kugonana chilungamo, ndi mavuto pa ntchafu lamkati. Monga mukuonera, ndi barbell lunges kwa atsikana kuthandiza "sculpt" wokongola miyendo mawonekedwe ndi matako, kungakuthandizeni kuchotsa thupi osafunika mafuta.

Zina "tchipisi"

Ngati mukuona kuti amachita zinali zosavuta kwambiri kuti zizichitidwa, kuwonjezera ku komanso masekeli izo. Kuti tichite zimenezi, ikani phazi kutsogolo pa otsika (10-18 cm) benchi kapena kukwezedwa ena. Izi "Mochenjera" adzagwa pansipa pazipita ndi kutambasula glutes.

Kuti bwino bwino, ena othamanga musaike phazi pa mzere umodzi, ndipo zimaŵetedwa iwo pang'ono pambali.

Sanatchule nyumba kufunika monga otsika ngati n'kotheka, ndi kuwongoka kwathunthu. Mukhoza kupanga gulu laling'ono pansi pa otsetsereka a alumikizana patsogolo. Izi zidzathandiza kutambasula matako.

Ngati mavuto bwino, ndi bwino kuchita kuukira mu makina wapadera Smith. Mu khosi lake ndi amodzi, kotero mulibe kuti watsirizika.

ndi amene kuukira kauntala

Ngati muli ndi mavuto bondo, ayenera kulankhula mosamala kwambiri kuti kuukira. Ntchito zolemera yaing'ono. Onetsetsani kuti Phunzitsani ndi mnzawo - adzatha kuti tchinga pa kukambiranako atasinthana maudindowo.

Ngati ophunzira kumbuyo mavuto, mukhoza m'malo barbell zolemera. njira zimenezi amusankha, ndi amene tikugwira osati masewero olimbitsa thupi ndi kunyumba. Katundu msana adzakhala m'munsi motere osankhidwa ndi atsopano ambiri. Koma pakapita nthawi, pamene zinachitikira ndi olimba a kuwonjezeka, Ndi bwino kuyamba ndi lunges barbell.