WALKING LUNGE
I-walking lunge akuwona umsebenzi lapho uya khona ngokushesha uya phambili, kodwa kunalokho ilunge lapho umisa khona isikhungo sakho samandla adonsela phansi emlenzeni wakho wangaphambili ngesinyathelo ngasinye bese ushintshela onyaweni olulandelayo.
Uchungechunge lwamaphaphu aya phambili aludingi nje kuphela amandla aphansi omzimba, kodwa futhi nokulinganisela kanye nekhono lokwehlisa isivinini ngenkathi uhamba. Qinisekisa ukuthi unesikhala eside esanele esiqondile futhi wehlise izinqulu zakho ngemva kokufinyelela lonke unyawo lwakho lwangaphambili ngesinyathelo ngasinye. Ukugcina ubude besinyathelo esinxele nesokudla esingaguquki nendlela yamadolo kubaluleke kakhulu kunejubane nebanga elihanjiwe.
- Imisipha eyinhloko
- I-Quadriceps ne-gluteus maximus
- Imisipha esekelayo
- Izintambo, i-gluteus medius, ama-adductors, amathole, umnyombo
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Alternating Forward Lunges
Ingabe idolo langaphambili lingadlulela ngale kwezinzwane?
Ungaqhubekela phambili uma izithende zakho zihlangene, amadolo akho ahambisana nezinzwane zakho, futhi abukho ubuhlungu. Asikho isidingo sokuphoqa ubude besinyathelo sakho futhi ubeke amadolo akho ngemuva kwakho.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ibheka indawo eqondile yokunyakaza nama-dumbbell
Ibheka phansi ukuze kusheleleke nezithiyo futhi iqinisekise indawo ephephile yokujika ekugcineni. Ngama-dumbbell, khetha isisindo esingashwibi eduze komzimba wakho.
- 2
Thatha isinyathelo ngenkathi ugcina ububanzi be-pelvic
Nyathela unyawo olulodwa ukuya phambili ngokwanele, kodwa qiniseka ukuthi izinyawo zakwesokunxele nesokudla azidluleli emugqeni owodwa. Beka unyawo lwakho lwangaphambili ngokuqinile phansi kusukela esithendeni kuya phambi konyawo lwakho.
- 3
Yehlisa i-pelvis ngenkathi ugcina isiqondiso sedolo langaphambili
Vumela idolo lakho langaphambili lilandele isiqondiso sezinzwane zakho bese wehlisa idolo lakho elingemuva liye phansi. Yima ekujuleni lapho i-torso ne-pelvis yakho ingatsheli ohlangothini olulodwa.
- 4
Phusha ngonyawo lwangaphambili ukuze uxhume esinyathelweni esilandelayo
Phushela phansi ngawo wonke unyawo lwakho lwangaphambili ukuze ulethe umzimba wakho phambili futhi uxhume unyawo lwakho lwangemuva nesinyathelo esilandelayo. Uma ibhalansi yakho intengantenga, hlanganisa izinyawo zakho phakathi bese usetha kabusha.
STEP & BASE
Ubude besinyathelo nobubanzi besokunxele nesokudla ndawonye bunquma amadolo nokulinganisela
Uma ubude be-stride bufushane kakhulu, idolo langaphambili neqakala kungase kugobe kungazelelwe, futhi uma ubude be-stride bubude kakhulu, i-hip joint yomlenze wangemuva ingase idonswe ngokweqile. Thola ibanga elikhululekile phakathi kwalo lonke unyawo lwakho lwangaphambili nesithende sonyawo lwakho lwangemuva.
Ukubeka izinyawo zombili emugqeni owodwa kukhulisa izimfuno zebhalansi kungenasidingo. Gcina ububanzi be-hip yakho njengokungathi uhamba ngezinsimbi ezimbili ezifanayo.
Iphuzu elibalulekile: Khomba ukuzama ngaso leso sikhathi: “Hamba kuzo zombili izinsimbi, yima ngonyawo lwangaphambili.”
CONTROL THE TRANSITION
Lawula ibhalansi yakho emlenzeni wakho wangaphambili ngaphambi kokuthatha isinyathelo esilandelayo
Uma uziphonsa ngezansi, kulula ukuthi ama-dumbbell anyakaze futhi amadolo akho awele ngaphakathi. Yima onyaweni lwakho lwangaphambili bese uthatha isinyathelo esilandelayo ngokushesha nje lapho i-pelvis yakho isizinzile.
Ngenkathi ubambe ama-dumbbell ekugcineni kwesikhala, ungajiki ngokucijile, kodwa hlanganisa izinyawo zakho, yima, bese ushintsha indlela ngezinyathelo ezincane.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Beka izinyawo emugqeni owodwa
- Lokho okubonayo
- Ngaso sonke isinyathelo, nginyakaza kwesokunxele nakwesokudla futhi izinyawo zami ziphambane.
- Imbangela engaba khona
- Ngizamile ukuthatha isinyathelo eside ukuya phambili, ngakho indawo yokusekela kwesokunxele nakwesokudla yaba yincane.
- Indlela yokulungisa
- Cabanga ngojantshi ababili ububanzi bezinqulu zakho bese ubeka unyawo ngalunye kumzila ofanayo oseceleni.
Idolo langaphambili liwela ngaphakathi
- Lokho okubonayo
- Idolo liya ngaphakathi liqonde kuzwane olukhulu lapho wehlisa noma ushintsha.
- Imbangela engaba khona
- Isisindo/isivinini noma ubude besinyathelo budlula amandla amanje okulawula uhlangothi olulodwa.
- Indlela yokulungisa
- Yehlisa ama-dumbbell, ima kancane phakathi kwezinyathelo, bese usondeza amadolo akho ozwaneni lwakho lwesibili.
Zibophe kabusha bese uziphonse esinyathelweni esilandelayo
- Lokho okubonayo
- Umzimba ongaphezulu nama-dumbbell ajikela emuva naphambili futhi izinyawo zihlale phezulu phezulu.
- Imbangela engaba khona
- Igxile esivinini sokunyakaza, ukwehliswa kweshisiwe kanye nezinyathelo zokulinganisa.
- Indlela yokulungisa
- Yima kancane phezulu kwerep ngayinye bese wehlisa ijubane uye kusivinini esikuvumela ukuthi ugcine lapho uthule.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-Split Squat esekelwe
Funda indlela yamadolo usesimweni esingashintshi.
Reverse Lunge
Zijwayeze ukulawula okuhlangene nonyawo lwangaphambili olumile.
Iphaphu lokuhamba ngesisindo somzimba
Yenza amagxathu noguquko luhambisane.
I-Dumbbell Walking Lunge
Khulisa kancane lapho uhambisa i-dumbbell ngaphandle kokuzamazama.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Zinzisa amagxathu ohlangothi nohlangothi lwesisindo somzimba, bese usebenzisa ama-dumbbell futhi urekhode ivolomu ngokususelwe kunombolo yezimpinda emlenzeni ngamunye kunebanga.
Bala
8–16 izinyathelo ngayinye
Lawula isikhungo sakho samandla adonsela phansi ngaso sonke isinyathelo
Isethi
2–4 amasethi
60–120 imizuzwana yokutakula phakathi kwamasethi
Imvamisa
1–2 izikhathi ngeviki
Ukuzivocavoca okuhlukile kwephaphu/uhlangothi olulodwa nokulawula ivolumu
- Uma ubude begxathu obufanayo njengokuhlala buthule kugcinwa, khulisa inani lezimpinda kuqala.
- Uma uhlangabezana nokugegetheka kwe-dumbbell noma ukuwa kwedolo, yehlisa isisindo nesivinini.
- Ayenzi emaphasishi aminyene noma ezitezi ezishelelayo.
Imibuzo evame ukubuzwa
Mangakhi amamitha okufanele ngiwahambe?
Kunembe kakhulu ukurekhoda inombolo elawulwayo yokuphindaphinda umlenze ngamunye kunobude besikhala. Isethe njengezinyathelo ezingu-8 kwesokunxele nakwesokudla futhi uyikhulise lapho ikhwalithi igcinwa.
Ihluke kanjani kumaphaphu asendaweni?
Amaphaphu ahambayo anoshintsho olusha lokufika nokuya phambili ukuphindaphinda ngakunye, okubeka izidingo ezinkulu ekulinganiseni nasekunciphiseni ijubane. Ekuqaleni, ungafunda ukuqondanisa nokuhlukahluka kwendawo.
