Mukati
Iyo yemukati lunge ndeye inoshanda kurovedza muviri kwemakumbo uye magaro, ayo anogona kuitwa nemadumbbell kana asina michina. Inogona kunzi imwe yemhando dzakasiyana dzeakarwisa echinyakare, asi iine zvimwe zvakasarudzika. Muchikamu chino isu tichataura nezve mabhenefiti uye kushanda kwemapapu emarutivi, maficha ehunyanzvi uye misiyano yemaperembudzi emagetsi nemidziyo yakasiyana siyana.
Kurutivi lunge: hunyanzvi uye zvakasarudzika zve
Chii chekusanganisira muchirongwa chekudzidzisa, padivi lunge, kana paine akawanda maekisesaizi emakumbo uye magaro? Iine zvikonzero zviviri zvakanaka. Chekutanga, chiitwa ichi chinonyatso shandisa masimbi ekuwedzera, uye nekudaro chinobatsira kuwedzera basa pazvidya zvemukati (kuwedzera kumaquadriceps uye magaro).
Chechipiri, iyo yemukati lunge inopa kuderera kushushikana pamabvi majoini achienzaniswa neakajairwa squats uye mapapu. Tichifunga nezvekuti kangani kakatarisana nedambudziko remabvi, iri zvakare nharo yakakosha mukuda kwekuisirwa kwemapapu edivi muchirongwa chekudzidzisa.
Iyo hunyanzvi hwe lateral mapapu
1. Kutanga chinzvimbo: tsoka pamwechete, mapendekete achibata, kumashure akatwasuka, dumbu rakasimudzwa kumusoro, iko kuona pamberi pake. Isa maoko munzvimbo iyi kuti zvive nyore kuchengetedza mwero panguva yechiitwa. Mabvi akapfava, akasununguka.
2. Pamusoro pe exhale, ita nhanho yakafara negumbo rako rerudyi kudivi. Isa tsoka yako zvizere pasi uye fambisa huremu hwemuviri kurudyi (kutsigira) gumbo. Zvishoma nekurereka muviri uye kufambisa chiuno kumashure, tora chakadzika squat kuitira kuti chidya chinenge chakaenzana nepasi.
3. Gumbo reruboshwe panguva ino yakatwasuka yakananga, ibvi rakasungwa. Kuti uite izvi, nhanho kudivi inofanira kunge yakafara zvakakwana. Nekuwedzera kwauno sundidzira gumbo panguva yekurwiswa, zvirinani zvinoshandiswa glute nemhasuru zvechidya chemukati.
4. Pa exhale, pusha nesimba nechitsitsinho kubva pasi uye dzokera kunzvimbo yekutanga. Wobva wadzokorora kurovedza pagumbo rimwe chete gumi nemashanu.
Zvezvipo ndatenda kugwinya accantum instagram: @angoswede, @ fit.kelsie.rae
Pane iyo noti:
- Ibvi regumbo rinotsigira (iro rinonamira parutivi) hariendi kumberi pasokisi
- Chitsitsinho chegumbo rinotsigira panguva yekurwiswa chakatsikirirwa pasi
- Kudzoka mukati mechikamu chose chechiitwa chinoramba chakatwasuka (chisina kukotama)
- Nhanho kudivi inofanira kunge yakafara sekutambanudza mhasuru
- Iyo squat inoda kuve yakadzika zvakakwana kuti isanganise iyo gluteal mhasuru
Iko kumira kwemaoko mune yemukati lunge kunogona kuve mune chero mutoro kunenge kusiri kukanganiswa. Sarudza chinzvimbo chakasununguka mauri kugadzikana kuchengetedza mwero:
- maoko kumativi
- maoko akatambanudzwa pamberi pake
- maoko akapetwa pamberi pechipfuva munhare
- maoko kumashure
Paunenge wanyatsoziva padivi lunge nehuremu hwehuremu (pasina kuverenga), unogona kutanga kushandisa mamwe masimbi ekuwedzera mutoro:
Zvikanganiso zvakakura paunenge uchiita mapapu ekupedzisira:
- Ibvi regumbo rinotsigira rinouya kumberi sock
- Chitsitsinho chekutsigira gumbo kubva pasi
- Kudzoka vanosendamira kumberi kana kutsvedza
- Icho chiuno chine kusimba kwakasimba
- Nhanho yekumusoro inomhanya nendege
- Iyo isina kudzika squat inoitwa
Nzvimbo isiriyo yemuviri uri padivi lunge:
Sezvauri kuona, mufananidzo uri kumashure wakatsikitsira, tarisa pasi, chitsitsinho kubva pasi, ibvi rinoenda pamusoro pemutsara wesokisi. Kuitwa kwekurwiswa kwakadaro kune njodzi kune majoini uye musana chaizvo neefektivno yekusimbisa mhasuru uye kuonda.
Ruramisa chinzvimbo chemuviri mune yemukati lunge:
Sei kudiwa kwemarutivi mapapu?
Kusiyana neakajairwa kumberi uye kumashure mapapu, mapapu epadivi pamusoro peiyo quadriceps inosanganisirawo mhasuru dzechidya chemukati (vatengesi). Ndosaka chiitwa ichi chichibatsira kwazvo kuzadzisa vasikana. Uye zvakare, iyo yemukati lunge chiitiko chakakura chehuremu hwese hwemakumbo uye kubvisa breeches, saka ive shuwa yekuisanganisira mune yako yekurovedza chirongwa makumbo.
Munguva yekurwiswa padivi kurwisa kunosanganisira inotevera mhasuru:
- Quadriceps
- Iyo gluteus Maximus
- gluteus medius
- Iyo adductor mhasuru (adductor)
- Triceps mhuru
- Hamstring (zvisina kunangana)
Onawo: Kurwiswa: nei tichida + makumi mapfumbamwe
10 mabhenefiti ekuita lateral mapapu
1. Mapapu epadivi anobatsira kusimbisa iyo gluteus Maximus mhasuruizvo zvinotsanangura chimiro chematako edu uye gluteus Medius mhasuru, inova musimboti wakadzikama wemubatanidzwa wechiuno.
2. Kuti parutivi ichi chiitwa chinobatsira kushandira adductor mhasuru. Izvi zvinobvisa nzvimbo dzinonetsa dzechidya chemukati.
3. Marutivi emipendero anotendera iwe kuti ushandise iyo quads kubva kune yakasarudzika kona, uye nekudaro zvirinani kukudziridza tsoka yetsoka.
4. Pamwe pamwe ne lateral mapapu zvinokwanisika panguva imwe chete kuita maekisesaizi kune mhasuru dzepamusoro muviri. Izvi zvinokubatsira iwe kupisa akawanda macalorie uye kusimbisa muviri (mienzaniso yemaitiro akadaro anoratidzwa pazasi).
5. Mapundu epamberi anovandudza muyero, kugadzikana uye kubatana izvo zvinouya zvinobatsira zvese mumitambo uye muhupenyu hwezuva nezuva.
6. Chiitwa ichi chinokudziridza simba rinoshanda sezvo richizobatanidza hombe yemhasuru dzemuviri wezasi.
7. Lunges inogona kuitwa pasina mimwe michina kana ne dumbbells, barbell, zviyero uye zvimwe zvekubatsira michina.
8. Mapapu epadivi ane kushushikana kunoshungurudza pamabvi emabvi uchienzaniswa neyakajairwa squats uye mapapu.
9. Chiitwa ichi chinowirirana neanotanga uye mudzidzi wepamberi. Mutoro unogadziriswa zviri nyore nekuda kwehuremu hwehuremu.
10. Uye mukuwedzera, kubva pakuona kwekushandisa kwemidziyo yemapapu chiitiko chakapusa. Kunyanya kana iwe uchivaenzanisa ne squats kana mapapu kumberi uye kumashure, ayo ane akawanda ehunyanzvi nuances.
Mavhidhiyo ane matatu sarudzo yesaruro yekukwira kwematanho akasiyana ekudzidzisa:
Mativi emapapu: gumi akasiyana ekugadzirisa
Mativi emapundu pakuona kwekutanga anogona kunge anoita sediki kwazvo kurovedza muviri, asi zvinogara zvichikwanisika kugadzirisa kana kuomesa zvinhu nekuwedzera kuwanda. Kazhinji kazhinji mapaundi emumativi anoitwa nema dumbbells, asi iwe unogona kuomesa chiitwa ichi nekushandisa irogi rakagwinya, kutsvedza, kettlebell, barbell.
Zvezvipo ndatenda kugwinya accantum instagram: @angoswede, @aubrey_a_fit, @mariaegiusti, @fitjuanniepamwe neYouTube chiteshi: mfit, Rarama Musikana Akakodzera, mapfupi_fitness.
1.Rutivi lunge ine dumbbells
2. Side lunge + simudza maoko ako ne dumbbells yemhasuru dzemaoko
3.Rutivi lunge nemabhuru maviri
4. Side lunge + dumbbell bhenji pinda pamafudzi
5.Lateral lunge munzvimbo ine huremu kana dumbbell
6. Yakazotevera lunge ine swing ne kettlebell kana dumbbell
7.Kutsvedza padivi lunge
8.Side lunge + pinda kettlebell
9. Yakazotevera plyometric lunge
10. Side lunge ine fitness bhendi
Fitness chingamu: inonyanya kukosha imba yekuverenga
Iyo yekuuraya chirongwa padivi mapapu
For beginners:
- Mativi emapapu hapana michina: 12 reps, 3 seti pagumbo rimwe nerimwe
Kune avo vanoda kusimbisa mhasuru dzemakumbo:
- Mativi emapapu ane dumbbells: 10-12 reps, 3 seti pagumbo rimwe nerimwe
Kune avo vanoda kusimbisa mhasuru dzemakumbo nemaoko:
- Mativi emapapu + emabhenji ekutsikirira pamafudzi ane dumbbells: 8-10 reps yetatu seti pagumbo rimwe nerimwe
Kune avo vanoda kuonda.
- Zvishoma nezvishoma mumatope padivi lunge: 10 reps yemaseti maviri pagumbo rimwe nerimwe
- Plyometric lateral lung: 10 reps yemaseti maviri pagumbo rimwe nerimwe
Ivo avo vanoda kusiyanisa kudzidziswa kwavo, vangashandise akasiyana mavhezheni ekurwiswa zvinoenderana nechinangwa uye kuwanikwa kwenhamba. Asi kutanga kurovedza muviri kunogara kuri nani nemusiyano uri nyore usina zviyero.
Tsananguro dzekurovedza muviri dzemakumbo uye nedzimwe nzvimbo dzedambudziko:
- Wepamusoro makumi mashanu emitambo yekurovedza matako kumba + chirongwa
- Wepamusoro makumi mashanu emitambo yekurovedza makumbo kumba + chirongwa
- Circuit kudzidziswa kumba kwekureruka uremu
To toni uye kuwedzera mhasuru, Makumbo uye magaro