Lunges nge barbell: makabulawe kahle

Udinga zifezeke glutes futhi hamstrings ukumpompa? Nakani ukuhlaselwa esigxotsheni. Lezi umzimba Uyi kwalokho enkulu ohlelweni eziyisisekelo, ezithinta Ezansi umzimba womuntu. Nokho lunges kufanele kwenziwe ngendlela efanele, uma kungenjalo kuyoba Imiphumela okuqaphelekayo, okufanayo kalula alimale. Indlela efanele ukwenza umsebenzi? Thina sihlolisise kulesi sihloko.

gaphambi

Isinyathelo esibaluleke kunazo zonke kunoma yimuphi Amazing efudumele. It hhayi kuphela ikuvumela ukuba igweme ukuba kube khona ukulimala, kodwa futhi kukusiza ukuba ukwenza ngcono ukusebenza ukuqeqeshwa ezingeni elifanayo njengoba umthwalo. Okufudumele, kuncike ukuqina i umzimba ingahlala imizuzu emihlanu kuya nanhlanu. Ngenxa-up efudumele kungaba kwenziwe ukugijima endaweni noma kwi -treadmill.

Lokho akhishwa ukuhlaselwa?

Lunge umsebenzi ngokuthi emlenzeni Amazing, umsebenzi ngokusebenzisa ezinkulu imisipha kwamathanga (quadriceps futhi hamstrings) nezinqe. Imiphumela Obalulekile bungatholakala kakade enyangeni edlule zokuvivinya umzimba njalo. Buciko kahle lokhu eziyinkimbinkimbi, ungahlala nje akhishwa izibunu, kuyilapho amanye amaqembu zisetshenziswa, futhi imisipha, kodwa supply kukhula kungabonakali.

kanjani lunges nge barbell

Ukuze enze le ndaba kudingeka nenqe induku futhi iqoqo pancake nge nezinamathiselo. Uma isisindo sisindvo semikhakha ezincane, kungenzeka ukumpintsha ezandleni zakhe ngempoqo. Wehlisa barbell ngemuva ikhanda lakho entanyeni, ekubeka imisipha trapezius ukuthi ingaphansi 7 amathambo wesibeletho. Ngezinye kakhulu isisindo entanyeni akufanele ibenze.

Yima ngemilenze yakho ngaphandle ngesikhathi ububanzi ehlombe. Landela unyawo lwesokudla isinyathelo eside phambili, unyawo idinga kancane zihambisana ngaphakathi, ukuze kamuva kwaba lula ukugcina ukulinganisela. Uma ukuhlaselwa abazenzi ngenduku ukuze ekhiphela up imisipha buttock, umlenze, wema emuva, wagqoka Sock. Eguqa ngamadolo akho, wehle, ukugxila unyawo lwesokudla. Umlenze esesisele sehliselwe phansi, thina zingakwazi ukuyithinta (akunandaba).

Ngemva kwalokho, qondanisa amadolo akho bese izinyawo. Phinda izikhathi 8-10 emlenzeni.

Yenza okufanayo, ngokubeka esitho sakhe sobunxele. Phakathi umsebenzi, ukubukela ukuma yakho - wehlise back akusho bend. Umhlane kufanele ibe kwadambisa isimo esasishubile, esiswini is sihoxisiwe. Ubuso lift, amehlo iqondiswe phambili. Buciko lunges nge barbell, awusebenzi bend okhalweni, uyigcine uqotho. Musa utshekisa umzimba, unakekele ukuthi isisu akusho "walala" phezu kwethanga phambi unyawo.

Ungakwazi zihluka umsebenzi futhi enze lunges nge barbell, kushintshana kwesokudla nasemilenzeni kwesokunxele.

ezibalulekile

Phakathi ekukhishweni ukuhlaselwa, qiniseka ukuthi kwedolo phambi unyawo akusho bend degrees engaphezu kuka-90 futhi kwedolo ingahambi phezu indiza uzwane. Isikhundla elikhulu ngokuba shin - perpendicular phansi. Uma wephula lo mthetho, wena kalula uthole edolweni.

Sibukeze lunges nge barbell, inqubo lapho isebenza kubo bonke ubuso ezingemuva kwamathanga, ezinqeni quadriceps. Nokho, uma yenza isivivinyo ngokuhlukile kancane, kungenzeka ngempumelelo ukumpompa ebusweni kwangaphakathi senyonga kanye adductors.

Eyesibili inketho

Sabalalisa imilenze yakho ebanzi kakhulu futhi bephonsa ibha emahlombe, umzimba ephansi nge silinganiso, ngokudlulisela isisindo ukuze unyawo lwesokudla. Qondisani wenze okufanayo phesheya.

Njengoba sifeza lesi sivivinyo, ungazami phakamisa esindayo. Phinda izikhathi 8-12 ohlangothini ngalunye.

Lokhu ukuzivocavoca babathanda wobulili fair, unezinkinga emathangeni kwangaphakathi. Njengoba ubona, nge lunges barbell for girls kuzosiza "sculpt" elihle ukuma imilenze nezinqe, kuzosiza ukuqeda engadingeki yamafutha amaningi emzimbeni.

"Chips 'engeziwe

Uma ubona ukuthi umsebenzi kwakulula kakhulu ukuba kwenziwe, uyifaka ngempumelelo futhi enesisindo ke. Ukuze wenze lokhu, beka unyawo phambi phezu ongaphakeme (10-18 cm) ebhentshini noma ezinye ephakeme. Lokhu "iqhinga" ziyokuwa ngezansi esiphezulu kanye yokwelula glutes.

Ukuze kwenziwe ngcono ibhalansi, abanye abadlali ungabeki unyawo ku umugqa owodwa, futhi ezifuywa kubo kancane eceleni.

Yeka izindlu isidingo njengoba low ngangokunokwenzeka, bese uyaqondisa ngokuphelele. Ungenza ukunyakaza encane ezansi emthambekeni sikebhe phambili. Lokhu kuzosiza yokwelula ezinqeni.

Uma unenkinga yokuyendayenda, kungcono ukuba afeze ukuhlaselwa e umshini ekhethekile Smith. Entanyeni yakhe iduduzekile, ngakho akudingeki ukuba zigcwaliswe.

Ngobani ukuhlaselwa counter

Uma unezinkinga amadolo, kumele wasondela ngokucophelela okukhulu ekuhlaseleni. Sebenza izinsimbi ezincane. Qiniseka Qeqesha nomlingani - ke uyokwazi uthango phakathi umsebenzi.

Uma oqeqeshwayo emuva izinkinga, ungakwazi ukushintsha izinsimbi barbell. inketho okunjalo ikhethiwe, futhi labo abenza hhayi ejimini futhi ekhaya. Umthwalo yomgogodla kungaba ephansi kakhulu, akhethwa zifiki abaningi ngale ndlela. Ngokuhamba kwesikhathi, nokho, lapho isipiliyoni nobungqabavu yokwanda, kutuswa ukuqala barbell lunges.