Maungulo ndi masewera olimbitsa thupi, omwe amakulolani kupanga ndi kulimbitsa pafupifupi minofu iliyonse m'munsimu - m'chiuno, glutes, quads, hamstring ndi ng'ombe. Maungulo ndi olimba kwambiri kuposa masewera chifukwa mkhalidwe wogawanika umakuika pamalo osakhazikika, omwe amachititsa kuti mukhale olimba. Mkhalidwewu umasinthiranso katunduwo m'thupi lanu, kukulolani kuti mugwire ntchito mwendo uliwonse.
Vuto ndi lakuti, anthu ena amamva kupweteka kwa maondo pamapapo ena. Zitha kukhala chifukwa cha kuvulala kwa bondo lapitalo kapena chifukwa cha malo ovuta mapapo amafunika. Ngati mugwadira bondo, muyenera kugwira ntchito ndi dokotala kuti mupeze zochitika zoyenera kwa inu.
Ngati mumamva ululu mukamapanga mapapu, kuonetsetsa kuti mukugwiritsa ntchito mawonekedwe abwino kungakuthandizeni kuthetsa ululu.
1 - Momwe Mungayendetsere: Khwerero ndi Gawo Mapulogalamu Amtundu
Gawo ili ndi gawo lofotokozera zonse zomwe mukufunikira kuti mudziwe za mapapo: Mmene mungachitire zinthu molondola, zosiyana, kusintha, njira zina ndi zolakwika zomwe zingayesere pamabvi anu. M'munsimu muli sitepe yoyamba yopita ku malo abwino otetezeka:
Khwerero ndi Gawo: Maungulo Okhazikika
- Imani mugawanika ndi phazi lamanja komanso mwendo wakumanzere kubwerera
- Mapazi ayenera kukhala otalika mamita awiri kapena atatu, malingana ndi kutalika kwa mwendo
- Kukhazikitsidwa kwapadera kudzafuna kuti mukhale woyenera, kotero gwiritsani pa khoma kapena mpando ngati mutamva bwino
- Musanayambe kusungunuka, onetsetsani kuti miyendo yanu ndi yolunjika komanso kuti muli pamsana
- Bwerani mawondo ndi kuchepetsa thupi mpaka bondo lakumbuyo liri masentimita angapo kuchokera pansi
- Pansi pa kayendetsedwe kaja, chingwe choyamba chiyenera kukhala chofanana ndi pansi ndipo bondo lakumbuyo liyenera kulunjika pansi
- Pitirizani kugawanika pakati pa miyendo yonse ndikukweza mmbuyo, kulemera kwa chidendene cha phazi lakumbuyo
- Bwezerani maulendo onse musanasinthe mbali
2 - Kusintha kwa Lunge kwa Mavuto ndi Mphamvu
Mapapu amphamvu ndi abwino, koma kuwonjezera zosiyana pa ntchito zanu zidzakuthandizani kugwiritsira ntchito glut, ziuno ndi ntchafu m'njira zosiyanasiyana ndikuwonjezera gawo lonse pa maphunziro anu. M'munsimu muli zitsanzo zingapo zosiyana siyana:
- Barbell Lunge - A barbell ikukuthandizani kuti muzigwiritsa ntchito zolemetsa zolemera kwambiri chifukwa cholemetsa chimagawidwa mofanana ndi thupi. Muyenera kukhala ndi chidziwitso ndi kulingalira bwino musanayese njirayi.
- Mapuloteni Otoola - Kugwiritsira ntchito pepala lapafupi pansi pa phazi la kumbuyo kumakuthandizani kuti muzigwira ntchito zina zambiri ndikugwira ntchito mwakhama ndi kukhazikika.
- Mbali Lunge - Mphepete mwa mbali imayimitsa miyendo yamkati ndi chiuno ndi glutes.
- Malayala Otsamira Kumbali - Kuwonjezera pepala la mapepala kumalo amtundu wamtundu kumapangitsanso mavuto ambiri m'kati mwa ntchafu zamkati.
- Kugawikana kwapakati - Kukwezera kumbuyo kwa mwendo kumapangitsa kuti pakhomo lachikhalidwe likhale lopambana kwambiri ndipo limagogomezera kwambiri mbali ya kumbuyo kwa mwendo.
- Mapulogalamu Ochepa - Kusunthira uku kumapangitsa kukhala kovuta, kochepa komwe kumatsutsana kwambiri ndi minofu ndi ntchafu za mwendo wakutsogolo pamene mukukhala pachimake.
- Lunge Deadlifts - Kupititsa patsogolo kotereku kumayambitsa hamstrings ndi kugwedeza kwa mwendo wakutsogolo mwa njira yeniyeni.
- Mgwirizano wa Mmodzi Wodziwika ndi Kufikira - Kusunthira uku kuli kwakukulu kwa thupi lonse ndipo kudzakuvutitsani mphamvu yanu ndi mphamvu zanu.
Kuwonjezera Lunges ku Ntchito Yanu
Simukufuna kuchita mapapu onsewa m'magulu amodzi apansi, komabe ngati muli ndi mapepala ochepa kapena osapitirira, mungasankhe mapapu osiyanasiyana (monga static lunge, mlengalenga wamagulu omwe amatha kufika ndi malo okwera pamaulendo onse, kupanga gawo lililonse pa 1 mpaka 3 pa 10 mpaka 16. Ngati muli oyamba, yambani ndi masewera olimbitsa thupi (monga mapapu oyambirira a static) ndipo chitani masentimita 1 kapena 2 a 10 mpaka 16 omwe mumabwereza, kuwonjezera kulemera mukakhala omasuka.
3 - Kusintha kwa Lunge ndi Njira Zomwe Zingapewere Kupweteka Kwambiri
Ngati mapapu afupipafupi amakuvutitsani, mosasamala kanthu za zomwe mumachita, m'munsiyi muli zochepa zomwe mungasinthe musanayambe kuzisiya. Kumbukirani kuti ngakhale kusinthidwa sikungagwire ntchito kwa aliyense. Ngati mukumva ululu, tambani masewera olimbitsa thupi ndikulowetsani mndandanda wosiyana kapena yesani njira imodzi yomwe ili pansipa.
- Maungulo Othandizidwa - Ndikusunthira kumeneku simugwiritsa ntchito kulemera kwake ndikugwira pa khoma kapena mpando wokhoza. Izi zimakuthandizani kuti muyang'ane pa mawonekedwe anu popanda zododometsa zina.
- Zomwe Zing'onozing'ono - Pakuyenda uku, mumangokhala pansi, zomwe zingakuthandizeni kukhala ndi mawonekedwe abwino popanda kuyika maondo.
- Kutsogolo Kwachangu - Kuyika phazi lakumbuyo pa sitepe kapena yaying'ono pangakhale kusintha kwina kuyesa ngati mapepala ozoloweretsa akugwada.
Njira Zina Zogwiritsira Ntchito Maungulo
Ngati mapapu sangakugwiritseni ntchito, pali zochitika zina zomwe zingasokoneze ndi kulimbikitsa thupi la pansi. Osati machitidwe onsewa adzagwira ntchito kwa munthu aliyense kotero, monga mapapo, muyenera kudumpha zochitika zilizonse zomwe zimapweteka.
- Magulu
- Khwerero Ups
- Maungulo a mbali
- Leg Press ndi Mabungwe
- Khoma limakhala
- Kuwonongeka
- Maseŵera Amodzi
- Plie Squats
4 - Lunge Don'ts: Kulimbana Kwambiri Pambuyo
Pa magulu awiri ndi mapapu, zimakhala zosavuta kuika nkhawa kwambiri pamabondo ndikupita kutsogolo ndikulola bondo kusuntha kwambiri. Pamene bondo lanu likubwera pang'ono, muyenera kuganizira kuti mutenge thupi lanu pamene mukukhala m'malo mozembera. Chinthu china chofunika ndikusunga bondo lamtsogolo molumikizana ndi chala chanu chachiwiri kumalo onse. Zingakuthandizeni kukweza mchiuno pamene mumangokhala ndi kuyang'ana fomu yanu pagalasi.5 - Lunge Don'ts: Kutembenukira kunja kwa bondo lakumbuyo
Chifukwa chakuti mapapo amatha kusokoneza bwino, mukhoza kutembenukira kunja kwa bondo kumbuyo pofuna kuyesa kukhazikika. Anthu ena mwachibadwa amayendayenda bondo lakumbuyo chifukwa cha zikhalidwe zosiyanasiyana zamagetsi kapena zizolowezi zoimiridwa zomwe akhala akuzikonza zaka zambiri.
Kugwedeza bondo kunja kapena mkati mwa phokoso ndi njira imodzi yomwe ingapangitse ululu ndi kuvulala. Bondo lakumbuyo liyenera kuloza pansi pansi pa lunge. Ngati mukumva kupweteka kumbuyo kwa bondo, onetsetsani kuti mukuyendetsa pagalasi kuti muwonetsetse kuti simukuzungulira bondo mkati kapena kunja popanda kudziŵa.
Chinthu chinanso chomwe muyenera kudziŵa ndicho kusintha kwa zida zanu ndi mavupa osinthasintha. Ngati malowa ali olimba, mawonekedwe anu akhoza kusokonezeka ndipo mukhoza kumverera kukopa malingaliro pa mawondo. Mungathe kupeŵa izi pofupikitsa kayendetsedwe kanu ndi / kapena kutambasula quad mapapu anu asanafike.
6 - Lunge Don'ts - Ndondomeko: Yoyandikira Kwambiri Kapena Kwambiri
Kulakwitsa kwina komwe kungayambitse mavuto a mawondo kumaphatikizapo chikhalidwe chanu. Munthu aliyense adzakhala ndi malingaliro osiyana malinga ndi kutalika kwake, kutalika kwa mwendo ndi zomwe zimamva bwino. Komabe, kuyamitsa mapazi kumbali kumapangitsa mphamvu zambiri pamabondo m'malo mowala, hamstrings ndi quads, komwe ndikoyenera kukhala. Kutenga mapazi kutali kwambiri kungapangitse kusinthasintha kumbuyo kwa mwendo ndi kuwonjezera pa malo osakhazikika.Mungathe kupeŵa izi poyang'ana fomu yanu pagalasi kapena, ngati mulibe imodzi, yang'anani mkhalidwe wanu polowera m'malo. Lembetsani pansi, pumula bondo kumbuyo (onetsetsani kuti muli pamatope kapena pamtunda wina). Kuchita izi kumakuthandizani kuti muyang'ane ndikuwona ngati muli ndi digiri ya digirii 90 m'maondo onse awiri. Ngati simutero, mukhoza kusintha ndondomeko yanu.