Shandisai Misiyano Yakasiyana-siyana Yokudzivisa Kukanganisa

Muchengetedze muviri unobata muviri, unobvumira kuti uumbe uye usimbise zvese mishonga mumuviri wakadzika - mahudyu, glutes, quads, hamstring nemhuru. Mafungu akaoma kupfuura zvikwata nokuti nzvimbo yekuparadzanisa inokuisa munzvimbo isina kugadzikana, iyo inoshungurudza kuenzanisa kwako. Mamiriro aya anochinjawo mutoro mumuviri wako, achikubvumira kushanda gumbo rimwe nerimwe zvakasununguka.

Dambudziko nderokuti vamwe vanhu vanoona kurwadziwa kwemabvi mune mamwe marudzi emapapu. Zvinogona kunge zvichiitika nekuda kwekukuvara kwemabvi akapfuura kana nekuda kwemamiriro ezvinhu akaoma mapapu anoda. Kana iwe wakagumburwa nemabvi, iwe unofanirwa kushanda nachiremba wako kuti uwane maitiro akanaka mauri.

Kana iwe uchinge uchinzwa marwadzo apo uchiita mapapu, kuve nechokwadi kuti uri kushandisa fomu yakanaka kunogona kukubatsira kubvisa marwadzo.

1 - Mungaita Sei?

Iyi nhanho neshato rinotsanangura zvinhu zvose zvaunoda kuziva pamusoro pemapapu: Ungazviita nenzira yakarurama, kusiyana, kuchinja, dzimwe nzira uye zvikanganiso zvinogona kuwedzera kuwedzerwa pamabvi ako. Pasi iri danho rako rokutanga kuenda kunzvimbo yakachengeteka uye inobudirira:

Nhanho Nhanho: Lunges Yakasimba

• Simira muchitsauko chinoparadzaniswa nerutsoka rworudyi mberi uye gumbo roruboshwe kumashure
• Tsoka dzinofanira kunge dzakaparadzana nemamita maviri kana matatu, zvichienderana nehupamhi hwemakumbo ako
• Nzvimbo yekuparadzanisa inoda kuenzanisa, saka ibatisisa pamadziro kana chigaro kana iwe uchinzwa uchinetseka
• Usati wanyarara, iva nechokwadi chokuti torsi yako yakarurama uye kuti iwe uri kumusoro
• Bhanidza mabvi uye kuderedza muviri pasi kusvikira mabvi adzo ari masendimita mashoma kubva pasi
• Pasi pechikwata, chidya chepamberi chinofanira kuva chakafanana nechomukati uye mabheji kumashure anofanira kutarisa pasi
• Chengetedza uremu hunoenzaniswa pakati pemakumbo maviri uye kusundira shure, kuchengeta mutoro muchitsitsinho chetsoka rutsoka
• Dzorerai zvose zvitsva musati machinja mapande

2 - Lunge Kusiyana kweDambudziko uye Kuwedzera

Amapapu anotsvaga akanaka, asi kuwedzera zvakasiyana-siyana kumabasa ako achakubatsira iwe kuti uite mararamiro, mahudyu nemahudyu nenzira dzakasiyana uye uwedzere humwe humwe hutsva hwekudzidzisa kwako. Pasi apa pane mienzaniso mishomanana yemakasiyana akasiyana-siyana:

• Barbell Lunge - A barbell inokubvumira kushandisa zviyereso zvakaremara sezvo uremu huri kunyanya kugoverwa pamuviri. Iwe unofanirwa kuva neruzivo uye unyanzvi hwakanaka usati waedza iyi shanduro.
• Sliding Lunges - Kushandisa pepa repasi pasi petsoka dzekumusoro kunobatsira kuti ubatanidze mamwe madhigiri uye ushande zvakaenzana uye ugadzikane.
• Rutivi Lunge - Rutivi rwomukati rinotsigira mukati mahudyu pamwe nehudyu uye glutes.
• Sliding Side Lunges - Kuwedzera pepa yepapaiti kunzvimbo yechipfuva chemberi kunobatsira zvinetso zvemukati mahudyu.
• Kupatsanurwa kweGumbo - Kukwidziridza gumbo rekumusoro kunoita kuti tsika dzetsika dziwedzere mberi uye dzinonyanya kusimbisa pa quad yegumbo rekumusoro.
• Makomba Akarereka - Kufamba uku kunopa kusimba, kudukuka kunonyanya kunetsa marwadzo nemagunza epamakumbo epamberi paanenge achiita nheyo.
• Lunge Deadlifts - Ichi chiito chekuita basa chinoshandisa hutsika uye glutes yegumbo remberi nenzira yakanyanyisa.
• Imwe-Leg Lunge neReach - Kufamba uku kwakakosha kune muviri wose uye kuchakuvadza chaizvo kukosha kwako uye simba guru.

Kuwedzera Lunges Kubasa Rako

Iwe hausi kuda kuita zvose zvemapapu mune imwe muviri wepamuviri wekudzidzira asi, kana iwe uri pakati pepakati kana kuti wakakurisa muviri, iwe unogona kusarudza mapafu akasiyana-siyana (zvakadai se static lunge, gumbo rimwe yemakumbo rinosvika uye slide kurutivi rworuzhinji) kubasa rimwe nerimwe, kuita chimwe nechimwe chezvikamu 1 kusvika ku3 zve10 kusvika ku16 zvakare. Kana iwe uri mutanga, tanga nehomwe yezvidzidzo (zvakadai semapapu emukati emukati) uye ita 1 kusvika 2 sezvikamu zve10 kusvika ku16 zvakare, kuwedzera kuwanda kana iwe uchinzwa wakasununguka.

3 - Lunge Kuchinja uye Zvimwe Zvimwe Zvingaita Kuti Usapinda Knee Pain

Kana zvipembenene zvenguva dzose zvinokutambudza pasinei nokuti iwe unoti chii, pasi apa pane zvishomanana kuchinjwa kuti uedze usati warega zvachose. Ramba uchifunga kuti kunyange kugadziriswa hakugone kushanda kune munhu wose. Kana iwe uchinzwa marwadzo, ruka chiito uye ushandise shanduro yakasiyana kana edza imwe yezvimwe zvinyorwa zviri pasi apa.

• Kubatsira Lunges - Nekufamba uku unoshandisa kusarema uye kubatisisa pamadziro kana chigaro chekuenzanisa. Izvi zvinokubvumira kufungisisa pane fomu yako pasina zvimwe zvinokanganisa.
• Muduku Muduku Wekufungidzira - Mukufamba uku, iwe unongoderera pasi hafu, iyo inogona kukubatsira kuchengetedza maitiro akanaka pasina kuisa kumanikiti pamabvi.
• Yakazara Front Foot - Kuisa rutsoka rutsoka pane imwe nhanho kana chiduku chiduku kunogona kuva imwe shanduko kuedza kana mapapu egare achiita kuti mabvi ako afuke.

Alternatives to Lunges

Kana mapapu asingazoshandi kwauri, pane zvimwe zvidzidzo zvinoshora uye kusimbisa muviri wakaderera. Hasi dzose dzezviito izvi zvinoshanda kumunhu mumwe nomumwe saizvozvo, semapapu, unofanirwa kutsika chero maitiro anoshandisa zvinorwadza.

• Squats
• Step Ups
• Chikamu Lunges
• Mhete Press neBands
• Wall inosara
• Deadlifts
• One-Legged Squats
• Plie Squats

4 - Sungai Don'ts: Kurerekera Pasi Pamberi

Mumakumbo maviri nemapapu, zviri nyore kuisa kunetseka zvakanyanya pamabvi nokuenderera mberi uye kubvumira mabvi kuti aende kure kupfuura zvigunwe. Kunyange zvazvo mabvi ako angauya mberi, unofanira kufungisisa kutora mutumbi pasi apo iwe unofara pane kuti uende mberi. Chimwe chinhu chinonyanya kukosha ndechekuchengeta bondo rinotarisana maererano nechechipiri chechipiri mukati maro. Iko kunogona kubatsira kubvisa zviuno zviduku apo iwe unenge wakanyarara uye chengeta fomu yako mugirazi.

5 - Sungai Don'ts: Kushandura kunze kwegumbo Rokudzokera

Nemhaka yokuti mapapu anogona kukanganisa mararamiro ako, unogona kuchinja kunze kwemabvi kumashure mukuedza kuwana kugadzikana. Vamwe vanhu vanogona kutenderera mabheji kumashure pamusana pezviomechanics zvakasiyana-siyana kana tsika dzakagadzirirwa dzave dzakatora pamusoro pemakore.

Kunyengedza mabvi kunze kana mukati mekugara kune imwe nzira inogona kutungamirira mukurwadziwa nekukuvara. Mabheji kumashure anofanirwa kuenderera pasi pasi nechezasi kwegungwa. Kana iwe uchinzwa marwadzo mumabvi adzo, chengetedza kurongeka kwako mugirazi kuti uone kuti hausi kutenderera mabvi mukati kana kunze kunze kwekuzviziva.

Chimwe chinhu chingafanira kuziva ndeye kushanduka kwema quads yako uye hip flexors. Kana nzvimbo idzi dzakasimba, fomu yako inogona kukanganisa uye iwe unogona kunge uchinzwa kuwedzerwa kunzwa pamabviketi. Iwe unogona kudzivisa izvi nekupfupisa mararamiro ako uye / kana kutambanudza quads pamberi pemapapu ako.

6 - Sungai Don'ts - Stance: Inoswedera Pedyo Kana Ishoma Kwakawanda

Chimwe chikanganiso chinogona kukonzera matambudziko emabvi chinosanganisira maitiro ako. Munhu mumwe nomumwe achave nemamiriro akasiyana akavakirwa paurefu hwake, urefu hwemakumbo uye chii chinonzwa chinyararire. Zvisinei, kuchengetedza tsoka zvakaswededza pamwe chete kunounza simba guru pamabvi pane pane maruva, hamstrings uye quads, iyo ndiyo inofanira kuva. Kutora tsoka zvakanyanya kure zvakasiyana kunogona kukanganisa kushanduka kwegumbo mumutsipa wekumusoro uye kuwedzera pane imwe nzvimbo isingachinji.

Iwe unogona kudzivisa izvi nekucherechedza fomu yako mugirazi kana, kana usina imwe iripo, chengetedza mararamiro ako nekupinda munzvimbo yakamira. Pasi pese pasi, uchizorora mabheji kumashure pasi (ona kuti uri pamate kana pane imwe nzvimbo yakasvibiswa). Kuita izvi kunokubvumira kutarisa nekuona kana iwe une 90-degree angle mumabvi maviri maviri. Kana iwe usingaiti, unogona kugadzirisa mamiriro ako.