The Lowdown on Lunges: Forward Lunge vs. Reverse Lunge

Wadatacce

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Idan kana kasuwa don ƙarfafawa da sassaka jikinka na ƙasa yayin da kuma aiki tare da shirye-shiryen ayyukan rayuwar yau da kullun kamar tafiya da hawan matakan hawa - lungu ya kamata ya zama wani ɓangare na shirin motsa jiki. Ana iya yin wannan motsa jiki ta hanyoyi daban-daban, ciki har da tafiya gaba ko baya, kuma yayin da ake tafiya ta hanya ɗaya ko ɗayan bazai yi wani bambanci ba, akwai fiye da haɗuwa da ido. Manyan masu horar da kai sun rushe fa'ida da rashin amfanin duka huhu don ku iya tantance wane zaɓi zai fi dacewa da buƙatun ku na yanzu.

Gaba Lunge

Wannan yunƙuri na gaskiya da gaske ya daɗe ya zama babban jigon motsa jiki, kuma tare da kyakkyawan dalili. Wani binciken bincike da Majalisar Amurkan kan Motsa Jiki ta gano ci gaban gaba ya zama ɗayan mafi kyawun motsa jiki don haifar da babban aikin tsoka a cikin gluteus maximus, gluteus medius, da hamstrings-da yawa fiye da sauran ayyukan motsa jiki na ƙasa. kamar yadda tayin squat bodyweight.

Baya ga kasancewa mai tasiri sosai, lunge na gaba yana aiki sosai, saboda wannan motsi yana kwaikwayon tsarin tafiya. Tunda kwakwalwarmu ta saba da sanya ƙafa ɗaya a gaban ɗayan, ɗayan fa'idojin da lunge na gaba ke bayarwa shine ƙarfafa tsarin tafiya a cikin hanyar da ke ƙalubalantar daidaituwa da tsokoki na ƙananan ƙafa, in ji Sabrena Merrill, masanin kimiyyar motsa jiki da Babban mai horar da ACE a Kansas City, MO.

Wannan ƙarin ƙalubalen, duk da haka, na iya yin tasiri a haɗin gwiwa. Jonathan Ross, mai ba da lambar yabo ta ACE wanda ya sami lambar yabo kuma marubucin littafin An Bayyana Abs, ya ce ana iya la'akari da wannan nau'i na motsi a matsayin motsa jiki na hanzari, kasancewar jiki yana tafiya gaba sannan kuma baya, wanda ke haifar da babban kalubale tun lokacin da jiki ya ci gaba ta hanyar sararin samaniya, da kuma dawowa daga kasa. na motsi dole ne yayi amfani da isasshen ƙarfi don dawo da nasarar jikin zuwa farkon farawa. "Ƙarin ƙalubalen na iya sa wannan huhu ya zama matsala ga mutanen da ke da kowane nau'i na gwiwoyi tun da yake don yin shi yadda ya kamata, ana buƙatar adadin karfi da / ko fiye da motsi," in ji shi.

Komawa Lunge

Wannan jujjuyawar a kan huhu yana ba wa jiki damar motsawa zuwa hanyar da yawancin mu ba sa kashe lokaci mai yawa-idan kowane tafiya a ciki, yana ba da sabon ƙalubale. Duk da haka Merrill ya ce ba shi da wahala a daidaita ma'auni a baya saboda tsakiyar nauyi koyaushe yana kasancewa tsakanin ƙafa biyu. "Don huhu na gaba, tsakiyar nauyi yana motsawa gaba na jiki yayin motsi na gaba, don haka huhu na baya na iya zama zaɓi ga mutanen da ke da matsala tare da daidaituwa."

Wani ɓangare na sauƙi a cikin yin wannan motsi idan aka kwatanta da huhu na gaba shine cewa kuna motsa jikin ku sama da ƙasa ba ta cikin sararin samaniya ba, in ji Ross, yana yin wannan fiye da raguwa. "Yanayin madaidaiciyar motsi yana buƙatar ƙarancin ƙarfi fiye da ci gaban gaba, wanda ke ba da damar samun damar horar da tsoffin ƙafafun tsayuwa tare da ƙarancin damuwa akan gidajen." Malamin motsa jiki na kasa da kasa da kuma babban manajan horo da ci gaba na TRX Dan McDonogh ya ce wannan bambancin a kan huhu na iya zama zaɓi mai dacewa ga duka mutanen da ke da matsalolin gwiwa da kuma wadanda ba su da motsin hip.

Layin Kasa

Lunge-duk da haka da kuka zaɓa don yin shi-ya kamata ya zama babban jigon motsa jiki na yau da kullun da aka ba da hankali kan motsin hip da fassarar zuwa yanayin motsi a rayuwar yau da kullun. Baya ga samar da fa'idodi masu ƙarfafawa ga tsokoki na ƙananan jiki, waɗannan nau'ikan guda biyu suna buƙatar babban adadin kulawa da haɗin kai. "Duk nau'ikan huhu, idan an yi su daidai, suna buƙatar hip guda ɗaya don jujjuyawa kuma ɗayan don tsawaita yayin da suke sarrafa ƙashin ƙugu ta hanyar kunnawa mai kyau," in ji Merrill. "Dole ne tsokar kwatangwalo, na ciki, da na baya-baya su yi aiki cikin sahihiyar hanya don sarrafa karkatar da ƙashin ƙugu."

Gwada Wannan Lunge

Don ƙarin mai da hankali kan fasaha da ta'aziyya lokacin yin lunge, Ross ya ba da shawarar ƙara ƙaramin abin ɗamara a cikin kayan aikin motsa jiki don ba da damar koyan motsi da kyau da farko ba tare da buƙatar ɗauka da sanya ƙafa yayin motsi ba, kamar yadda aka yi duka na gaba da baya.

Don yin wannan motsi na tsaye, fara da ƙafar dama ta gaba da ƙafar hagu tare da gwiwa ta hagu a kan madaidaicin ma'auni ko mai horar da ma'aunin Bosu kai tsaye ƙarƙashin ƙashin ƙugu. Tsayawa kashin baya madaidaiciya, ƙirƙirar motsi na sama ta hanyar tura ƙafar dama zuwa cikin ƙasa da daidaita madaidaicin ƙafar dama ta amfani da hamstrings da tsokar cinya na ciki. Juya motsi ta hanyar amfani da ƙafar dama don rage gwiwar gwiwa na hagu a hankali zuwa ƙasa zuwa kushin ko Bosu tare da sarrafawa. Madadin kafafu.

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