Kurwiswa: zvavanoita uye maitiro ekumhanya + makumi mapfumbamwe (mifananidzo)

Iyo lunge ndeye yakasarudzika kurovedza kwemhasuru yemakumbo uye magaro, ayo anoshandiswa musimba, aerobic uye yekudzidzira nguva. Lunges inoonekwa seimwe yeanonyanya kushanda uye anoshanda maekisesaizi ekugadzirisa iwo gluteal mhasuru.

Zvakare, kurwisa kune akasiyana maitiro (nadzurudzo), saka chiitwa ichi chinhu chakanakisa chebasa chero ripi zvaro. Muchikamu chino, tichakurukura zvese zvinoitwa pakurwisa, pamwe nekugadzirisa kuitiswa kwekurwiswa uye hunhu hwavo.

Kurwiswa: tekinoroji uye mukuru

Lunges - imwe yeakanyanya kurovedza muviri kubva kune tekinoroji yekutarisa, nekudaro, kuzadzisa mhedzisiro yekurovedza muviri zvakakosha kudzidza ese nuances eetekinoroji. Iwe unogona kuita mapapu usina michina, ine dumbbells kana barbell, zvishoma nezvishoma ichiwedzera huremu hwehuremu. Sezvo kurwisa kune zvakawanda zvakagadziridzwa, saka unogona kana kuita yakakwana yekurovedza makumbo uye magaro, zvinosanganisira kumwe kurwiswa! Asi usati wagona kuita mapundu ane dumbbells kana barbell, hone hunyanzvi hwechiitwa ichi pasina mamwe mahure.

Technique Exercise Kurwisa:

  1. Munguva yekumhanya kwese, lunge, iwe unofanirwa kuchengeta yako yepamusoro muviri yakatwasuka: kumashure yakatwasuka, mapendekete akachengetwa, dumbu rakasimudzwa kumusoro, mapendekete ari pasi. Iko kutarisa kunotungamirirwa mberi.
  2. Mberi uye kumashure gumbo rinofanira kukombama kuitira kuti chidya negumbo repasi zviumbe a pakona chaipo. Nongedzo yakananga inofanirwa kuve iri pakati pemuviri wako uye chidya chegumbo rekumberi.
  3. Chidya chemberi gumbo mumaburi chinofanira kunge chakaenzana nepasi, ibvi haripfuure chigunwe. Ibvi regumbo rekuseri masendimita mashoma kubva pasi asi usingaibata.
  4. Nhanho kumberi neiyo lunge inofanirwa kuve yakafara zvakakwana uye kukura. Lunges ane nhanho nhete anoita kudiwa kukuru pane iyo quadriceps, mapapu ane nhanho yakafara pabutiro.
  5. Izvo zvakakosha kugovera huremu zvakaenzana pakati pemakumbo maviri, kutakura huremu hushoma padanho rekutanga. Kuti uchengetedze mwero, tendeuka chigunwe chetsoka yekumberi zvishoma mukati. Paunodzokera kunzvimbo yekutanga, pusha kubva pasi zvitsitsinho.
  6. Munguva yekuurayiwa kwekurwiswa kuisa mumisungo gluteus Maximus mhasuru uye mhasuru. Ivo vanofanirwa kuve vakasungwa, iwe unofanirwa kunzwa kutambanudza iyo gluteus Maximus. Kuti uite izvi, unogona kukotama zvishoma zasi kumashure.
  7. Zviri nani kutanga waita mapapu pane rimwe gumbo, uyezve rimwe. Iko kune sarudzo yekutendeuka pakati pekuuraya kwekurwiswa, asi zvine hunyanzvi zvakanyanya uye inoderedza mutoro pane iyo gluteal mhasuru.
  8. Ramba wakanangisa pamatanho ese echiitwa kuti uchengetedze mwero uye usakuvara.

Iyo lunge kurovedza muviri iwe yaunogona kuita nema dumbbells (maoko ane dumbbells pasi pamativi ako) kana bhero (bhaa rakaiswa pamapfudzi ako kumashure kwemusoro). Kana iwe ukaita iko kurovedza usina zviyero, saka chengeta maoko ako pabhanhire kana kuvasunga pamwechete pamberi pake pachiyero. Kana chirongwa chako chekudzidzisa chiri squats, zvirinani kuita mapapu shure kwavo.

Mhando huru dzekurwiswa

Isu tinokupa iwe epamoyo mhando dzemapapu aunogona kusanganisira mune yako yekurovedza muviri mune yekurovedza muviri kana kumba. Mifananidzo yacho yakaratidza kuurayiwa pasina stock, asi iwe unogona kushandisa dumbbells kana barbell.

Ndatenda neiyo gifs youtube chiteshi Musikana Wepamoyo Anokodzera.

1. Iyo yakasarudzika lunge

Iyo yakasarudzika lunge chiitiko chinoshanda kwazvo mukusimudzira kweiyo gluteal mhasuru, iyo quadriceps uye chidya chemukati. Vatangi vekutanga kunyanya vanofanirwa kutarisisa hunyanzvi hwechiitwa, nekuti zvakaoma kwazvo.

Maitiro ekuita:

Mira yakatwasuka nemakumbo zvishoma zvakapatsanurwa, kuitira kuti tsoka, ibvi, hudyu, mapendekete aumbe tambo yakatwasuka. Pane inhale tora nhanho kumberi uye chinja huremu hwako kumberi kwetsoka yako. Iyo femur uye tibia yemakumbo ese ari maviri inoumba kona chaiyo. Pamusoro pe exhale, pusha chitsitsinho kubva pasi, uchishandisa mhasuru dzechiuno uye kumashure kwehudyu, dzokera kunzvimbo yekutanga.

2. Lunge panzvimbo

Inofananidzwa neyemapapu echinyakare, kusungirirwa munzvimbo kunosanganisira mamwe maquadriceps kupfuura glutes. Uku kushandurwa kwekushandurwa kunobatsira zvikuru kune vanotanga, nekuti nehunyanzvi chiitiko ichi kuita zvirinani pane yakasarudzika lunge.

Maitiro ekuita:

Gadzira nhanho kumberi, misa makumbo epamberi akamira zvizere pasi, tsoka dzekumashure kumagunwe. Kurema kwacho kunogoverwa zvakaenzana pakati petsoka mbiri. Pane inhale zvishoma nezvishoma dzikisa ibvi regumbo rekuseri pasi kuitira kuti chidya uye Shin yemakumbo ese maviri aite kona yakatwasuka. Bata kwemasekondi mashoma, uye exhale dzokera kunzvimbo yekutanga.

3. Reverse mapapu

Zvichienzaniswa neakajairika mapapu anodzosera lunge anopa mashoma kushushikana pamabvi majoini, saka zvinokurudzirwa kune avo vanoda kudzora kushushikana pamabvi ako. Iyo yekumashure lunge inopawo yakanaka mutoro kumusana kwehudyu.

Maitiro ekuita:

Mira yakatwasuka nemakumbo zvishoma zvakapatsanurwa, kuitira kuti tsoka, ibvi, hudyu, mapendekete aumbe tambo yakatwasuka. Pane inhale tora nhanho kumashure, huremu hukuru hunowira kumberi kwekutsigira gumbo. Iyo femur uye tibia yemakumbo ese ari maviri inoumba kona chaiyo. Pane exhale, dzokera kunzvimbo yekutanga.

4. Bulgarian mapapu

Chinhu cheBulgaria lunge ndechekuti panguva yekuitwa kwayo mutoro unogoverwa pakati pemakumbo maviri, uye izere nerutsoka rwemberi. Naizvozvo, iyo Bulgarian lunge inopa bonkushushikana kwakanyanya pamhasuru dzemakumbo pane iyo lunge iri munzvimbo kana yakasarudzika lunge. Uye zvakare, panguva yeBulgaria lunge quadriceps iri mukuenderera mberi nekushanda kubva pakutanga kwekurovedza muviri kusvika kumagumo, usazorora. Iyo yakadzika iwe yaunoita iyo Bulgarian lunge, iyo yakakura huremu uwane iyo gluteus Maximus.

Maitiro ekuita:

Isa tsoka yekuseri pabhenji, cheya kana nhanho chikuva, wozorora chigunwe chetsoka pamusoro. Kurema kwemuviri kunowira pagumbo rekutsigira. Pane inhale zvishoma nezvishoma dzikisa ibvi regumbo rekuseri pasi kuitira kuti chidya uye Shin yemakumbo ese maviri aite kona yakatwasuka. Kana zvichidikanwa chinja tsoka dzekumberi pabhenji, kumashure kwake kumashure kana kumberi. Bata kwemasekondi mashoma, uye exhale dzokera kunzvimbo yekutanga.

5. Diagonal mapapu

Iyo diagonal lunge chiitiko chinobatsira kwazvo kuvasikana. Inosanganisira kupenya, uye kunze nekunze zvidya, uyezve zvinobatsira kushanda pane ese matambudziko nzvimbo.

Maitiro ekuita:

Kubva pane chinzvimbo chakamira, chinja huremu hwako kune rimwe gumbo uye gumbo rechipiri pane inhale ita nhanho yekudzokera pane diagonal. Chigunwe chetsoka yekumberi chinogona kutenderedzwa zvishoma kunze, chigunwe nemabvi egumbo rekumashure rinotendeuka zvishoma mukati. Ibvi regumbo rekumberi haripfuure chigunwe, chidya uye Shin yemakumbo ese ari maviri anoita kona yakatwasuka. Muzasi me squat iwe unofanirwa kunzwa kutambanudza mumisodzi inobwinya yegumbo rinotsigira. Wobva wasundira pasi chitsitsinho uye ne exhale, dzokera kunzvimbo yekutanga. Iwe unogona kuita chiitiko ichi netsoka imwe neimwe neimwe, kana kutanga imwe tsoka, uyezve imwe.

Verenga zvakawanda nezve SIDE LUNGE

Kurwiswa: zvakanakira kumhanya uye makuru mhosho

Iko kurovedza kwemukati kune zvakwakanakira zvakati wandei, saka ive shuwa kuti unozviisa muchirongwa chekudzidzisa kana iwe uchida kushanda pamhasuru dzemakumbo nemagaro. Inonyanya kurovedza muviri kune vasikana vanowanzo sarudza zvakanyanya kungwarira kudzidzisa muviri wezasi.

Zvakanakira kumhanyisa kurwisa:

  1. Lunges - yakakura kurovedza muviri kune gluteal mhasuru uye quads.
  2. Kuita maekisesaizi ndekwemuviri, nekuti zvinoteedzera kufamba kwedunhu.
  3. Kusiyana ne squats, mapapu anoshanda zvakanyanya pakuenzanisa kusaenzana kwemhasuru.
  4. Nekuda kwekurwiswa kwete chete iwe unozogona kuwedzera yako tsandanyama, asiwo kutambanudza nekurebesa mhasuru, kuita kuti tsoka dziome uye dzihwe.
  5. Lunges ane dumbbells kana barbell yakachengeteka zvakanyanya kumusana kwako kupfuura squats.
  6. Ichi chiitwa chine shanduro zhinji, zvinoenderana nezvinangwa zvako uye kugona kwako.
  7. Iwe unogona nyore nyore kuita lunge kurovedza muviri kunyangwe pamba pasina zvimwe zvekushandisa.
  8. Lunge inokutendera kuti ushandise zvidya zvemukati, izvo zvinonyanya kukosha kuvasikana.

Kurwiswa: chii chekuteerera

Ngatinyatso tarisei zvakanyanya kukanganisa kukuru kunoitwa neanodzidziswa pakuita mapapu. Kuti udzivise kudzokorora zvikanganiso izvi, zvirinani kuita mapapu pamberi pegirazi, zvirinani pakutanga, uye nekutevera maitiro akakodzera.

Iko kukanganisa kukuru paunenge uchiita mapapu:

  • Sokisi remabvi rinouya kumberi kana kudivi (izvi zvinopa kushungurudzika kunoshungurudza pamabvi emabvi).
  • Mhosva inoenda kumberi, yakahwanda kumashure, mapendekete kunzeve dzake (izvi zvinotora mutoro kubva pamisungo inoyevedza uye zvinopa kushushikana kusiri madikanwa kumuzongoza).
  • Chidya uye Shini yemakumbo ese ari maviri inoita 90 degree angle (izvi zvinoderedza mutoro pamhasuru uye zvinowedzera mutoro pamabvi nemajoini majoini).
  • Yakapararira tsoka (izvi zvinotungamira pakurasikirwa kwekugadzikana uye kuenzanisa panguva yekurovedza muviri lunge).

Kuitwa zvisirizvo kwekurwiswa:

Kuitwa chaiko kwemapapu:

Ndedzipi njodzi dzekusarongeka kwekurwiswa:

  • Marwadzo mumabvi akabatanidzwa
  • Marwadzo mumakumbo emakumbo
  • Kushungurudza kumashure uye kudzikira kumashure
  • Mutoro usingakwanise pamhasuru

Kana iwe uine dambudziko risingaperi nemabvi majoini, saka iro rekurovedza lunge zviri nani kuti usaite. Wona kusarudzika kwedu kwekurovedza gumbo kwemagaro iwe aunogona kuita pasi zvakachengeteka kumabvi.

Misiyano inoita kurwisa

Sezvatakamboona pamusoro, imwe yemabhenefiti echiitwa, iyo lunge inhamba yakakura yekushandurwa iyo ichakubatsira iwe kuwedzera zvakasiyana pabasa rako uye kudzivirira tsika yekunetseka. Pazasi pane mashoma marongero ekurovedza muviri akasiyana misiyano yemapapu.

Ndatenda neiyo gifs youtube chiteshi , Musikana Anorarama Iye Akakodzera, Marina Aagaard, mapfupi_kufirana.

1. Lateral mapapu

2. MaLunges mudenderedzwa

3. Kusundira lunge pa 1-2-3

4. Lunge nekusimudza mabvi

5. Reverse lunge ine pasa kune tsoka

6. Reverse lunge nekusimudza mabvi

7. Kurwisa + sumo squat

8. Lunge kumberi uye kumashure

9. Kufamba mapapu

10. MaLunges akatarisa

11. Lunge nekutenderera

12. Lunge achisvetuka ne

13. Plyometric mapapu

14. Plyometric mapapu nekusvetuka

Iwe unogona kuita chero musiyano wemapapu uine mahara emahara kana imwe mhando yekupokana:

15. Lunge munzvimbo ine dumbbells

 

16. Reverse lunge ine dumbbells

17.Rutivi lunge ine dumbbells

18. Reverse lunge ine barbell

19. Iyo lunge ine kettlebell kuendesa mberi

20.Lateral lunge nemishonga mabhora

21. Kutenderedza lunge nekutsvedza

22. Lunge pamwe ne TRX zvishwe

23. Lunge nesandaga

24. Lunge ine nhanho chikuva

Heano sarudzo shoma chete dzekurovedza muviri nemimwe michina. Kana iwe uine dumbbells kana imwe michina, iwe unogona nyore kusiyanisa uye kuomesa iyo yechiitwa, iyo lunge. Verenga zvimwe nezve zvimwe zvekushandisa zvemapapu uye zvimwe zviitwa.

  • TRX: midziyo inoshanda yemuviri wese
  • Fitness rabha bhendi: iro rinozivikanwa giya retsoka
  • Kurema: maficha, kubatsirwa kubva kumakirasi, kurovedza muviri
  • Iko kutsvedza: chii icho, zvaunoda uye kurovedza muviri
  • Nhanho-kumusoro chikuva kurovedza muviri uye maitiro ekusarudza
  • Sandbag: kurema kudzidzisa kumba

Kuronga chirongwa kurwisa

Tinokupa iwe sarudzo dzinoverengeka dzakagadzirira kuronga kurwisa. Iwe unogona kudzidzisa nehuremu hwemuviri wake (pasina zvimwe zvekushandisa) kana nezviyereso. Kurema kwema dumbbells kana mabhero ekusarudza zvichienderana nekwaniso yako yemuviri. Vatangi vekutanga vanogona kushandisa dumbbells 2-3 kg (vasikana), 5-7 makirogiramu (varume). Zvishoma nezvishoma wedzera huremu sekukura kwemuviri.

Unogona kushandura yakatarwa seti yekurovedza muviri uye huwandu hwenzira iwe wega. Parutivi pechiitwa zvinoratidza huwandu hweseti uye nhamba yekudzokorora (semuenzaniso, 3 × 10 inoreva 3 seti yekudzokorora gumi pagumbo rega rega). Zorora pakati pemasekondi 30-60 masekondi.

Icho chirongwa chechidzidzo pamwe nekurwiswa kwevatangi:

  • Lunge munzvimbo (3 × 10)
  • Reverse lunge pamwe nekusimudza mabvi (3 × 10)
  • Lateral mapapu (2 × 15)
  • Lunge kumberi uye kumashure (2 × 10)
  • Mapapu akavhenganiswa (3 × 10)

Icho chidzidzo chirongwa pamwe nemapapu ekuderedza uremu:

  • Kusimudzira lunge pa 1-2-3 (3 × 12)
  • Kurwisa + sumo squat (3 × 12)
  • Kurwiswa nekusvetuka (3 × 10)
  • Iyo lunge ine twist (3 × 10)
  • Mapapu akavhenganiswa (3 × 12)
  • Plyometric mapapu / svetuka (3 × 10)

Chidzidzo chechirongwa nemapapu ane huremu huremu hwekukura kwemhasuru:

  • Classic lung (3 × 10)
  • Lunge munzvimbo (3 × 10)
  • Reverse lunge (3 × 10)
  • Bulgarian mapapu (3 × 10)

Icho chidzidzo chirongwa pamwe nekurwiswa kwemisodzi inobwinya:

  • Classic lung (3 × 15)
  • Mapapu akavhenganiswa (3 × 12)
  • Reverse lunge (3 × 15)
  • Bulgarian mapapu (3 × 15)
  • Kufamba mapapu (3 × 20)

Chirongwa chechidzidzo pamwe nemapapu emakumbo:

  • Lunge nekusimudza mabvi (3 × 10)
  • Kusimudzira lunge pa 1-2-3 (3 × 10)
  • Mapapu akavhenganiswa (3 × 12)
  • Lunges mudenderedzwa (3 × 8)
  • Plyometric mapapu / svetuka (3 × 10)
  • Reverse lunge nemakumbo akakandwa (3 × 10)

Anobatsira mavhidhiyo ekurovedza muviri lunge

Kana iwe uchida kuziva rumwe ruzivo nezve kurwiswa uku, tinokukurudzira kuti utarise inotevera ipfupi vhidhiyo pane yakakodzera nzira yechiitwa ichi.

1. Maitiro ekurwiswa zvekare

Lunges - kurovedza muviri kune magaro

2. Lunges: mashandisiro emabako

3. Kurwiswa: maitiro akakodzera uye misiyano yemapapu

4. Yaroslav Brin: kurwiswa uye maitiro eiyo

Onawo:

To toni uye kuwedzera mhasuru, Makumbo uye magaro

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