REVERSE LUNGE
I-Reverse lunge akuwona umsebenzi lapho uphonsa khona unyawo lwakho emuva, kodwa kunalokho ilunge elehlisa i-pelvis yakho ngokugcina unyawo lwakho lwangaphambili luqinile futhi udale indawo yokusekela ngonyawo lwakho lwangemuva.
Ukubuyela emuva kukuvumela ukuthi ujike ngenkathi ugcina indawo yakho yonyawo lwangaphambili, okungase kuzwakale njengomthelela ophansi wokufika kanye nesidingo esiphansi sokwehlisa ijubane kunephaphu eliya phambili. Noma kunjalo, uma unyawo lwakho lufushane noma izinyawo zakho zisemgqeni owodwa, ibhalansi yakho nokuqondisa kwamadolo kuzohlupheka. Gcina lonke unyawo lwakho lwangaphambili phansi, phonsa idolo lakho elingemuva phansi bese ubuyela phakathi nonyawo lwakho lwangaphambili.
- Imisipha eyinhloko
- I-Quadriceps ne-gluteus maximus
- Imisipha esekelayo
- Izintambo, i-gluteus medius, ama-adductors, amathole, umnyombo
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- Isinyathelo Sasemuva Lunge
Ingabe amaphaphu abuyela emuva angcono ngamadolo akho?
Abanye abantu bazizwa bekhululeke kakhudlwana ngonyawo lwangaphambili olungaguquki, kodwa lokhu akuphephile ngokuzenzakalelayo kuwo wonke umuntu. Ubude bezinyathelo ezingenabuhlungu kanye nendlela yamadolo yizinto zokunquma.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Hlola indawo yonyawo lwangaphambili nendawo yangemuva
Beka izinyawo zakho ngobubanzi be-hip-width bese ucindezela amaphuzu amathathu onyawo lwakho lwangaphambili phansi. Qinisekisa ukuthi azikho izithiyo noma izindawo ezishelelayo ngemuva kwakho.
- 2
Buyela emuva kububanzi benyonga
Thumela unyawo olulodwa emuva bese uthinta phansi ngesithende sakho sangaphambili. Gcina izinyawo zakho zihlukanisiwe kwesokunxele nakwesokudla ukuze zingashayisani, njengesihambi esinezintambo eziqinile.
- 3
Yehlisa idolo lakho elingemuva phansi
Hogela umoya, gobisa idolo lakho langaphambili nenyonga, bese wehlisa idolo lakho elingemuva liye phansi. Gcina idolo lakho langaphambili libheke ezinzwaneni zakho.
- 4
Phusha ngonyawo lwangaphambili ukuze ubuyele endaweni yokuqala
Phushela phansi ngawo wonke unyawo lwakho lwangaphambili bese ubuyisela unyawo lwakho olungemuva endaweni yokuqala. Esikhundleni sokuphonsa umzimba wakho ongaphezulu noma ukukhahlela kanzima ngonyawo lwakho lwangemuva, sukuma ngokuphelele futhi uqale ukuphindaphinda okulandelayo.
FRONT-LEG CONTROL
Unyawo olunyakazayo wunyawo lwangemuva, kodwa inkomba yamandla unyawo lwangaphambili
Uma ubeka isisindo esiningi onyaweni olunyathele ngemuva, uzokhahlela ngonyawo lwakho olungemuva uma ubuyela phakathi. Qhubeka nokuzwa ingcindezi ngesithende sonyawo lwakho lwangaphambili nezinyawo zombili zangaphambili.
Uma ubude besinyathelo bufushane kakhulu, amadolo angaphambili nangemuva ayagoba kungazelelwe, futhi uma ubude besinyathelo bude kakhulu, ingaphambili le-pelvis lidonswa ngokweqile. Thola ibanga lapho idolo lakho elingemuva lingehla khona.
Iphuzu elibalulekile: Indlela ozoyisebenzisa ngaso leso sikhathi: “Hamba uhlehle, buyela onyaweni lwangaphambili”
BASE OF SUPPORT
Beka izinyawo zombili kumareyili amabili ahambisanayo esikhundleni somugqa owodwa.
Ukweqa izinyawo zakho ngemuva komugqa omaphakathi kunciphisa indawo yakho yokusekela, okwenza kube lula ukuthi i-pelvis yakho ijikeleze futhi amadolo akho awele ngaphakathi. Gcina ama-hips akho ohlangothini olufanayo njengoba uya emuva.
Uma unobunzima bokulinganisa, bamba udonga noma irack ngesandla esisodwa futhi ufunde ukuqondisa imilenze yakho yangaphambili kuqala, bese usebenzisa usizo oluncane ngezandla zakho.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Unyawo luhlehle luhlehle lweqa umugqa omaphakathi.
- Lokho okubonayo
- Zombili izinyawo zidlulela emugqeni owodwa futhi umzimba uya kwesokunxele nakwesokudla.
- Imbangela engaba khona
- Ngilahlekelwe ububanzi kwesokunxele nakwesokudla ngokubuka kuphela ibanga ngemuva.
- Indlela yokulungisa
- Cabanga ngojantshi ababili abahambisanayo bese ubeka unyawo lwakho lwangemuva kumzila ofanayo oseceleni.
Idolo langaphambili liwela ngaphakathi
- Lokho okubonayo
- Idolo liya ngaphakathi liye kuzwane olukhulu lapho wehla noma ubuya.
- Imbangela engaba khona
- Ingcindezi yangaphambili igxile ohlangothini olulodwa, noma ubude begxathu nomthwalo akuhambisani.
- Indlela yokulungisa
- Yehlisa isisindo nokujula futhi ugcine idolo lakho langaphambili libheke kuzwane lwakho lwesibili.
Buya nokukhahlela ngemuva
- Lokho okubonayo
- Ithole elingemuva lishube kakhulu futhi umzimba uphokophela phambili.
- Imbangela engaba khona
- Isisindo sisonyaweni olungemuva noma ekujuleni okunzima ukusilawula ngomlenze wangaphambili.
- Indlela yokulungisa
- Beka umzimba wakho ongaphezulu onyaweni lwangaphambili bese uzilolongela ukusunduza indawo ephakathi ngonyawo lwakho lwangaphambili kuphela.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-Squat Yokuhlukaniswa Okusekelwe
Zinzisa izinyawo zakho ukuze ufunde idolo langaphambili nendlela ye-pelvic.
Isekela i-Reverse Lunge
Zilolonge izinyathelo zokubuyela emuva ngesandla esisodwa ukuze usize ngokulinganisela.
I-bodyweight reverse lunge
Yenza ubude besinyathelo futhi ibuye ilingane kwesokunxele nakwesokudla.
I-Dumbell reverse lunge
Yenyusa inani kancane ngaphandle kokunyakazisa umzimba.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Qala ohlangothini lwakho olubuthakathaka, dala ububanzi bomzimba lapho unyawo lwakho lwangaphambili lusekhona futhi indawo yakho yesinyathelo sangemuva iyafana ngokuphindaphinda ngakunye, bese wengeza ama-dumbbell.
Bala
6–12 izikhathi ngayinye
Yehla imizuzwana emi-2, buyela onyaweni lwangaphambili
Setha
2–4 imisa ngayinye
60–120 imizuzwana yokululama ngemva kwezinhlangothi zombili
Imvamisa
1-2 izikhathi ngeviki
Ukunyakaza okuhlukile okuhlangene nokulawulwa kwevolumu
- Uma isinyathelo sangemuva nendlela yamadolo angaphambili ihambisana, khulisa inani lokuphindaphinda kuqala.
- Uma uhlangabezana nokugudluka konyawo lwangaphambili, ukuwa kwedolo, noma ukushaya unyawo lwangemuva, yehlisa isisindo nokujula.
- Ungaqali ngama-dumbbell ngaphandle kokuhlola isikhala esingemuva kwakho.
Imibuzo evame ukubuzwa
Ingabe umzimba ongaphezulu kufanele uqonde ngokugcwele?
Ungancika phambili kancane, kodwa qiniseka ukuthi i-torso yakho ne-pelvis kutsheke ndawonye, hhayi nje umhlane wakho. Gcina ibhalansi yakho onyaweni lwakho lwangaphambili.
Ingabe ngidinga ukushintshanisa izinhlangothi zombili?
Ungashintshanisa noma uqedele isethi eyodwa kuqala. Izindlela ezishintshayo zingase zibe lula kakhulu ekufundeni ibhalansi, futhi izindlela eziqhubekayo ezihlangene zingase zibe lula kakhulu ekulawuleni ukukhathala kwemisipha.
