Indlela ukwenza lunges nge dumbbells

Noma yimuphi umuntu isilinganiso ufuna ukuthi izinyawo zakhe zazinjengethusi ezikhangayo futhi emuhle. Lokhu kusebenza kwabesifazane nabesilisa. Athletic imilenze besilisa some imilenze nokunwebeka e amantombazane njalo sidonse iso futhi isihloko wokwenama. Uyifinyelele imiphumela amazing kuzosiza njalo umsebenzi "lunges nge dumbbells." ukunyakaza okunjalo ezingalweni umthwalo neqhaza ekuthuthukiseni ka ngefanelo nangokuvumelana nokuzinza, abasebenza emaqenjini phambi imisipha emathangeni nezinqe. Lunges nge dumbbells ukufeza abameleli abaningi ezemidlalo ezahlukene ezidinga ukunyakaza kungazelelwe futhi ukugijima ngokushesha.

Bodybuilders enze lunges nge dumbbells lihambisana namanye umzimba sokuba imisipha umlenze - zhimami futhi squats. Esebenza umzimba okuphindayo ukunikeza ukubambisana neliqinisayo amaqembu kwemisipha. Uma usebenzisa uhlelo lakwa okuqinile isisindo dumbbells, imisipha umlenze isisindo esengeziwe. Afundisa ukuthi uma wenza umsebenzi le njongo, kubalulekile ukuya phansi omunye amadolo kancane sigibele - iyashesha futhi inamandla.

lunges Enye nge dumbbells kunoma ngezinyawo, kanye umzimba for ezinqeni nge dumbbells wenziwa 9-12 ezinikezwa e amasethi amathathu nge break ngaphakathi umzuzu owodwa:

• Thatha dumbbells ezimbili futhi ukuma aqonde, izandla zehliswa kanye umzimba, amehlo iqondiswe phambili.
• Yenza isinyathelo ngonyawo olulodwa phambili futhi ezimfushane okwenziwe ngenkathi ephansi umlenze izinyawo uyasala kufanele kube parallel endizeni phansi.
• Amadolo umlenze ngokufeza a lunge, kufanele kubunjwe engela kwesokudla futhi akumele aphume ashone ngale uzwane senyawo.
• Iphuzu sekupheleni kumele wenza lunge misa isikhashana yesibili, bese sikhuphukela kuphela nemisipha quadriceps. Ivunyelwe push kancane umlenze ukwesekwa.
• Qondisani bese ubuyela umlenze esimweni saso sokuqala. Imisipha ezinqeni abezindaba kumele esimweni static. Kube sekuqala ukuphindaphinda entsha.

Uma umsebenzi kumelwe kukhunjulwe: ngokuma okuvulekile iphimbo, namandla siqhutshwa gluteus wadalula imilenze front bese qinisa imisipha lumbar futhi uqondise ukuphumula ngemuva imilenze.

Phakathi ekukhishweni ezinikezwa kudingekile ukuqapha umzimba: Musa ungatshekisa emuva noma phambili. Lapho ephakamisa ukusekelwa izindlu ivuliwe esithendeni, kunokuba lezwaneni we umlenze zokusebenza. Ungaqali oqeda umzimba nge esishaqisayo, njengoba umthwalo imisipha quadriceps kuzoncishiswa. Isinyathelo kufanele kube ububanzi, ngaphandle kwalokho kwandisa umthwalo phezu ngokuhlanganyela amadolo, okungase kuholele ekulimaleni okubucayi. Ukuze uzotshala imisipha ethangeni phambi kudingeka dumbbells nge isisindo ngaphezulu. Ukugcina kwabo ezandleni kungcono ukusebenzisa amabhande. Izinkinga umsebenzi angasebenzisa induku, esiqhutshwa izingalo insaliwe.

Bonisa nge dumbbells emahlombe nomthelela ecaleni ukuthuthukiswa we imisipha deltoid, okuyinto enquma ukwakheka enhle nesimo sendawo, ukuma futhi ububanzi emahlombe. Baqamba amanga e ngezandla dilution nge dumbbells bacondze etindzaweni letehlukene. Buciko sengidonsa umoya bese uyibambe, kubalulekile ukukhulisa dumbbells ezingeni lapho forelimbs babe parallel phansi. It akuvunyelwe flexion nokwelulwa izingalo endololwaneni. Exhale, izandla phansi.

Lesi sakhiwo sinamagumbi ezintathu amasethi 16 umzimba.