Me yasa Lunges Side wani muhimmin sashi ne na kowane motsa jiki na kafa

Wadatacce

• Amfanin Lunge na Gefe da Bambance-bambance
• Yadda Ake Yin Lunge na Ƙungiya (ko Lateral Lunge)
• Shafukan Samfuran Lunge
• Bita don

Yawancin motsinku na yau da kullun suna cikin jirgi ɗaya na motsi: jirgin sagittal (motsi gaba da baya). Ka yi tunani game da shi: tafiya, gudu, zama, hawan keke, da hawan matakala kowanne yana sa ku ci gaba koyaushe. Abun shine, motsi a cikin jirage daban -daban na motsi shine abin da ke riƙe ku da tafiye -tafiye, lafiya, da ikon aiwatar da ƙungiyoyi masu ci gaba. (Kun sani, kamar yaga gidan rawa ko kwace akwatunan ku daga saman jirgin sama.)

Don haɗa waɗancan jirage masu motsi a cikin rayuwar ku, tabbas, kuna iya zagaya gefe duk rana - amma yana da ma'ana ku haɗa su cikin ayyukan motsa jiki. Wannan shine inda lungunan gefe, ko lunguna na gefe, (wanda mai horar da NYC Rachel Mariotti ya nuna anan) zai shigo. Zai ɗauki jikin ku a cikin jirgin sama na gaba (gefe-gefe) kuma ku ɗauki aikin motsa jiki zuwa mataki na gaba. . (Duba: Me Yasa kuke Bukatar Motsi na Baya A cikin Ayyukanku)

Amfanin Lunge na Gefe da Bambance-bambance

"Gulun gefe yana da babban motsa jiki saboda yana aiki da bangarorin glutes ( gluteus medius ), waɗanda ke da mahimmancin tsokoki don haɗin gwiwa na hip, kuma sau da yawa ba a yarda da su ba," in ji Mariotti. Motsawa ta wata hanya daban kuma yana taimaka muku aiki da tsokar quadriceps daga wani kusurwa, in ji ta. (Labarai mai girma: Akwai bambance-bambancen zullion lungu don yin aiki da sauran kusurwoyi na ƙananan jikin ku kuma.)

Jagorancin cin abinci na gefe (tare da raunin gaba) zai taimaka muku haɓaka ƙarfi da kwanciyar hankali a kowace kafa ɗaya -ɗaya tare da haɓaka daidaiton ku. Ci gaba ta hanyar ƙara kettlebell ko dumbbell, wanda aka rataye a gaban kirji. Don sikelin baya, ko dai 1) kar a yi ƙasa da ƙasa, ko 2) sanya madaidaicin madaidaicin kafa, zame shi zuwa gefe yayin da kuke lanƙwasa ƙafar huhu.

Yadda Ake Yin Lunge na Ƙungiya (ko Lateral Lunge)

A. Tsaya tare da ƙafafu tare kuma hannayensu a haɗe a gaban kirji.

B. Aauki babban mataki zuwa dama, nan da nan ƙasa a cikin lunge, nutse kwatangwalo baya da lanƙwasa gwiwa ta dama don yin waƙa kai tsaye a layi tare da ƙafar dama. Rike kafa ta hagu a miƙe amma ba a kulle ba, tare da ƙafafu biyu suna nuna gaba.

C. Kashe ƙafar dama don daidaita ƙafar dama, taka ƙafar dama kusa da hagu, kuma komawa wurin farawa.

Yi 8 zuwa 12 reps. Maimaita a daya gefen. Gwada saiti 3 kowane gefe.

Shafukan Samfuran Lunge

• Sink cikin kwatangwalo na ƙafar huhu, kunna maƙarƙashiya don tsayawa.
• Tabbatar kada a sauke kirjin yayi nisa sosai.
• Kada ku bari gwiwa ta matsa gaba akan yatsun kafa.

Bita don