Jagora Wannan Matsar: Juya Lunge tare da Glider da Kettlebell Overhead Reach

Wadatacce

• Bita don

Lungu, kamar squats, suna ɗaya daga cikin mafi kyawun motsi na ƙasa da zaku iya yi. Amma wannan ba yana nufin yakamata ku tsaya kan irin wannan motsi na yau da kullun ba. (Kalli yadda muka sake haɗa squat a cikin Jagora Wannan Motsa: Goblet Squat da Jagora Wannan Motsi: Barbell Back Squat.) Ba wai kawai yana da mahimmanci a ciki da kanta don shigar da wasu iri-iri a cikin abubuwan yau da kullun ba (bayan haka, shine abin da zai faru). Tabbatar cewa kun ci gaba da ganin sakamakon motsa jiki bayan motsa jiki bayan motsa jiki), amma ƙara sabbin kayan aiki na iya haɓaka fa'idodin.

Tare da Reverse Lunge tare da Glider da Kettlebell Overhead Reach, muna matukar fa'ida akan wannan ra'ayin. Da farko, "faifan da ke zamewa yana haifar da wani wuri mara tsayayye, wanda ke taimakawa wajen shiga jikin ku da ƙananan jikinku har ma da ƙari," in ji David Kirsch, mashahurin mai horar da ƙwararrun lafiya. Wannan saboda dole ne ku yi aiki tuƙuru don daidaitawa wanda ke kira zuwa aiki ƙarin zaruruwan tsoka kuma yana sa su yi aiki tuƙuru. Kuma "kettlebell yana sa jikinka na sama ya shagaltu kuma yana tilasta ka kayi amfani da dukkan jikinka don kammala motsi," in ji shi. (Duba wannan aikin motsa jiki na Fat-Burning Kettlebell na Minti 20.) Ee, kawai mun ɗauki motsi na ƙasan bugun ƙasa kuma mun juya zuwa jimillar toner na jiki.

Canja lunges na yau da kullun a cikin abubuwan yau da kullun don waɗannan-ko kuma kawai kuyi aiki 2-3 na maimaitawa 5-7 akan kowace ƙafa zuwa ayyukanku na yau da kullun sau kaɗan a mako. An ba ku tabbacin jin ƙonawa daga kai zuwa yatsun kafa (ko aƙalla daga kafadun ku zuwa idon sawun ku!).

A Fara tsayawa tare da walƙiya a ƙarƙashin ƙafarku ta hagu, ƙafar ƙafar ƙafa baya. Riƙe kettlebell mai haske a hannunka na dama ta riko, gefen ƙararrawa yana fuskantar sama, sama.

B Fitar da ƙafarku ta hagu zuwa cikin raunin baya, kiyaye jikinku na sama gaba ɗaya da hannun hagunku akan kwatangwalo. Dakata, sannan komawa don farawa. Yi duk reps akan wannan ƙafar, sannan canza gefe kuma maimaita.

Bita don