CURTSY LUNGE
I-Kersey lunge ayiwona umnyakazo ohlanganisa ukuwela unyawo olungemuva kude, kodwa kunalokho ilunge elilawula izinyathelo ezincane eziyisiyingi ngedolo langaphambili ne-pelvis ngaphambili.
Ukuthumela unyawo lwakho lwangemuva ngokudayagonali ngemuva komlenze wakho owusekelayo kudala ukuzungezisa okukhulu kanye nezimfuno zokusimama kwezinhlangothi kunephaphu elivamile elihlehlayo. Ububanzi obuwela ngokweqile bungabangela ukuthi idolo lakho langaphambili liphenduke noma i-pelvis yakho ijikeleze, ngakho-ke qala ngebanga elincane elikuvumela ukuthi ugcine idolo lakho langaphambili libheke ezinzwaneni zakho ngaphandle kobuhlungu.
- Imisipha eyinhloko
- I-Gluteus maximus, i-quadriceps femoris
- Imisipha esekelayo
- Gluteus medius, adductors, hamstrings, core
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Iphaphu le-diagonal elingemuva
Kufanele ngibeke kude kangakanani unyawo lwami lwangemuva?
Umugqa omncane we-diagonal ogcina idolo langaphambili ne-pelvis zibheke phambili kwanele. Umgwaqo ojulile awuwona umgomo.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Beka unyawo lwangaphambili ne-pelvis ngaphambili
Beka izinyawo zakho ngobubanzi be-hip-width bese ucindezela lonke unyawo lwakho lwangaphambili. Qinisa isisu sakho nezinqe zomlenze wakho owusekelayo ukuze amathambo akho e-pelvic abheke phambili.
- 2
Hambisa izinyawo zakho zangemuva ngokunyakaza okuncane kwe-diagonal
Nyathela unyawo olulodwa ngemuva komlenze obhekene naye, kodwa ungaweqi kude kakhulu. Thinta kancane phansi ngesithende sangaphambili sonyawo lwakho olungemuva.
- 3
Yehlisa idolo langaphambili ngenkathi ugcina isiqondiso
Gobisa idolo lakho langaphambili nenyonga bese wehlisa idolo lakho elingemuva libheke phansi. Yima ngaphambi kokuba idolo lakho langaphambili ligobe ngaphakathi noma i-pelvis yakho ijikeleze.
- 4
Buyela ngaphambili ngokuphusha ngonyawo lwangaphambili
Phushela phansi ngawo wonke unyawo lwakho lwangaphambili, ulethe unyawo lwakho lwangemuva endaweni yokuqala. Ungasonti i-torso yakho noma ukhahlele ngamandla ngonyawo lwakho lwangemuva.
SMALL CROSS-BACK
Ibanga eliwelayo linqunywa ukulungiswa kwedolo nesinqe, hhayi ukugqugquzelwa.
Uma ubeka izinyawo zakho kude, kuzoba ngcono ukujima kwakho. Kwanele uma idolo langaphambili lihlala libheke kuzwane lwesibili futhi i-pelvis iqonde phambili.
Uma uzwa noma yikuphi ukusonteka emadolweni noma ezinqulwini, nciphisa ngokushesha ububanzi bakho be-crossover noma ushintshele ephahleni elivamile elihlehlayo.
Iphuzu elibalulekile: Inkomba ozoyisebenzisa ngokushesha: “I-diagonal encane, idolo langaphambili libheke ezinzwaneni.”
PELVIC CONTROL
Hambisa emlenzeni wakho wangaphambili umlenze wakho ne-pelvis zibheke phambili.
Uma i-pelvis yakho iphenduka lapho uhlehla, idolo lakho langaphambili lingase liphenduke. Cabanga ngawo womabili amathambo e-pelvic abheke odongeni lwangaphambili.
Uma ibhalansi inzima, bamba ukusekela ngesandla esisodwa futhi ufunde ukucindezela konyawo lwangaphambili ngaphambi kwe-engeli yokuwela.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ukuwela ngokweqile kwezinyawo zangemuva
- Lokho okubonayo
- Idolo langaphambili ligobela ngaphakathi futhi i-pelvis ijikeleza kakhulu.
- Imbangela engaba khona
- Ibanga elikhulu le-crossover lididekile nokukhuthazwa kwe-glute.
- Indlela yokulungisa
- Hambisa unyawo lwakho lwangemuva ngaphandle bese uphinda, uqale ngezinyathelo ezincane ezidiagonali.
Ngaphakathi unyawo lwangaphambili luyawa
- Lokho okubonayo
- Ngaphandle konyawo noma isithende kuyantanta futhi idolo liyangena.
- Imbangela engaba khona
- Ukuntuleka kokuzinza kwe-lateral ebangeni lamanje.
- Indlela yokulungisa
- Cindezela i-tripod yonyawo, yehlisa ukujula nesisindo.
Buyela ngokusonta i-torso
- Lokho okubonayo
- Amahlombe ayaphenduka futhi unyawo lwangemuva luhlehle.
- Imbangela engaba khona
- Ukujula okunzima ukukulawula ngemilenze yangaphambili.
- Indlela yokulungisa
- Beka i-pelvis yakho nesifuba ngaphambili bese uphusha uye ngasenkabeni ngonyawo lwakho lwangaphambili kuphela.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Reverse Lunge
Funda ukuqondanisa kwedolo langaphambili ngesinyathelo esiqonde emuva.
Sekela i-Kersh Tab
Zijwayeze ukulawula i-pelvic ngezinyathelo ezingajulile ze-diagonal.
Iphaphu lesisindo somzimba
Lungisa ububanzi nokujula kwesobunxele nesokudla.
I-Dumbell Kersey Lunge
Ukukhula kancane kuphela lapho ukuqondanisa kugcinwa.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
I-reverse lunge iyinketho kulabo abakhululekile futhi abazinzile. Uma ungaphathekile kahle emadolweni akho noma emalungeni e-hip, ungagcizeleli ekuhlukeni kwe-Kersey.
Bala
6–12 izikhathi ngayinye
isiphambano esincane, yehla imizuzwana emi-2
Isethi
2–3 imisa ngayinye
60–120 imizuzwana yokululama ngemva kwezinhlangothi zombili
Imvamisa
1–2 izikhathi ngeviki
Amaphaphu ahlukene ahlukene kanye nokulawula ivolumu
- Uma idolo lakho langaphambili ne-pelvis kuhlala kungaphambili, khulisa inani lokuphindaphinda kuqala.
- Uma ukugoqeka noma ukuwa onyaweni kwenzeka, nciphisa ububanzi nokujula.
- Uma unobuhlungu obuhlangene, shintsha amaphaphu ahlehlayo avamile.
Imibuzo evame ukubuzwa
Ingabe iyasebenza kakhulu ohlangothini lwezinqe?
Izidingo zokuzinza kwe-Lateral zingase zikhule, kodwa ungadeli ukuqondanisa okuhlanganyelwe ukuze kukhuthazwe. Amaphaphu aseceleni noma ama-step-ups nawo angenye indlela enhle.
Ngingakwazi ukuqhubeka uma idolo lami lingakhululekile?
Ubuhlungu bokusonteka akuyona into evamile yokucasuka kwemisipha. Uma iphikelela ngisho nangemva kokunciphisa ububanzi bokuwela, yeka ukujima.
