Kodi kuchita lunges ndi dumbbells

munthu aliyense pafupifupi akufuna kuti mapazi ake anali okongola ndipo wokongola. Zimenezi zikugwira ntchito kwa akazi ndi amuna. Othamanga miyendo mwamuna ndi omangika miyendo zotanuka atsikana nthawi zonse kukopa diso ndipo phunziro la kwabasi. Iyende zodabwitsa kuthandiza zonse zolimbitsa "lunges ndi dumbbells." magulu amenewa mu mikono katundu amathandiza kuti chitukuko cha kugwirizana galimoto ndi kukhazikika, ntchito pa magulu minofu kutsogolo kwa ntchafu ndi matako. Lunges ndi dumbbells kukwaniritsa oimira ambiri a masewera osiyanasiyana amene amafuna kayendedwe mwadzidzidzi ndi kusala kuthamanga.

Bodybuilders kuchita lunges ndi dumbbells osakaniza ndi Zochita zina minofu mwendo - zhimami ndi anyonyomala. Reusable mobwerezabwereza Zochita kupereka magulu kugwirizana ndi wosasunthika minofu. Pamene inu ntchito kulemera dumbbells olimba, minofu mwendo kunenepa owonjezera. Ngati inu kuchita masewera olimbitsa thupi kwa cholinga ichi, m'pofunika kuti apite pansi pa bondo limodzi pang'onopang'ono ndi kukwera - mofulumira ndi wamphamvu.

Njira lunges ndi dumbbells wapansi kapena, komanso Zochita kwa matako ndi dumbbells anachita 9-12 kubwereza mu waika atatu ndi yopuma mkati mphindi imodzi:

• Tengani dumbbells awiri ndi kudzongoka, manja ndi adatchithisira pamodzi thupi, maso imatsogoleredwa patsogolo.
• Kuchita sitepe phazi limodzi patsogolo ndi squat anachita mwendo mapazi m'munsi anasiya ayenera kufanana kwa ndege ya pansi.
• Bondo mwendo ankapha ndi lunge, ayenera kupanga mlingo woyenerera ndipo sayenera protrude kupitirira zala za kumapazi.
• Mapeto mfundo ayenera kukhala ndi lunge chete kwa yachiwiri, ndiyeno kukwera yekha ndi minofu quadriceps. Anandilola pang'ono Kankhani thandizo mwendo.
• Limbitsani ndi kubwerera mwendo boma wapachiyambi. Minofu ya matako komanso atolankhani ayenera kukhala mu chikhalidwe malo amodzi. Kenako akuyamba mawu atsopano.

Ngati womberani kumbukirani: anthu onse phula, mphamvu ndi opareshoni gluteus poyera miyendo kutsogolo ndi kumangitsa minofu lumbar atsogolere zina kumbuyo miyendo.

Pa kuphedwa kwa kubwereza kofunika kuti aziona thupi: Musati ingapendame m'mbuyo kapena kutsogolo. Pamene kutukula nyumba thandizo ndi pa chidendene, osati chala wa mwendo ntchito. Musayambe kukweza thupi ndi kulikhutchumula, monga katundu minofu quadriceps adzakhala yafupika. Gawo akhale lonse, mwinamwake kumawonjezera katundu pa bondo olowa, zimenezi zingawachititse kuvulala kwambiri. Pakuti ikukoka kutsogolo ntchafu minofu muyenera dumbbells ndi chofunika kwambiri. Kuti musunge m'manja ndi bwino kugwiritsa ntchito malamba. Powonjezera pa masewera olimbitsa thupi ntchito ndodo, imene manja wopindidwa.

Zochita ndi dumbbells pa mapewa amathandiza mbali chitukuko ya minofu deltoid, amene amasankha mapangidwe okongola zimachititsa chilumbachi, mawonekedwe ndi m'lifupi mapewa. Pogona mu manja a dilution ndi dumbbells mu madera osiyana. Kuchita mpweya kwambiri ndi kuligwira, m'pofunika kuukitsa dumbbells msinkhu kumene forelimbs kukhala kufanana pansi. Sikuloledwa flexion ndi kutambasuka manja pa chigongono. Kutulutsa, manja pansi.

Zovuta imakhala kukukhala atatu zokambirana 16.