13 Ọdịiche nke Lunge na-arụ ọrụ akụkụ ọ bụla nke ahụ dị ala gị

Ndinaya

• Ntughari Lunge na Deadlift Single-Leg
• Lina na Relevé
• Pulse Lunge na Pịa
• Gaa na Yoga Lunge
• Akpụkpọ anụ na-amali
• Ịgbasa otu ụkwụ
• Nri ehihie n'akụkụ na Knee Raise
• Akara Tock Lunge
• Lateral Tick Tock Lunge
• Surrender Lunge na Single-Leg Deadlift
• Gburugburu Ụwa
• Gaa n'ihu Nri ehihie na ntụgharị
• Akpi Ọgba
• Nyochaa maka

Lunges bụ OG nke mmega ahụ dị ala, ha na-araparakwa site na ọnọdụ ahụike dị mma na nke adịghị mma wee pụta n'akụkụ nke ọzọ, ka na-ejigide ọnọdụ ha kwesịrị ekwesị na mgbatị ahụ gị. Nke ahụ bụ n'ihi na nku ume abụghị naanị ihe na-ewusi quad ike-n'ụdị ha niile dị iche iche, ngụgụ nwere ike iwusi ike, gbatịkwuo, ụda ma mee ka akwara gị niile dị ala, site na glute gị ruo nwa ehi gị na isi niile na obere akwara dị n'etiti. Agaghị ekwukwa na ha nwere ụzọ aghụghọ iji nwalee nguzozi gị, nkwụsi ike bụ isi, na nhazi. (Mmega ahụ ọzọ #basic nke enwere ike ịme n'otu nde ụzọ dị iche iche: squat. Chọpụta ụdị squats iri na abụọ iji gbakwunye na mgbatị ahụ gị.)

Iji pụta ìhè ụfọdụ mgbanwe ngụgụ ị nwere ike ịgbalịbeghị tupu (ma ọ bụ chefuo ya), anyị na-arịọ ụfọdụ ndị nkuzi ọkacha mmasị anyị sitere na ngalaba dị iche iche (HIIT, barre, ịgba ígwè, na boot camp) ka ha kesaa mmega ahụ nke kacha amasị ha. Soro ya ma jikere kpochapu bodi ahu di ala.

Ntughari Lunge na Deadlift Single-Leg

A. Jiri ụkwụ aka nri laghachi azụ n'ime azụ azụ na ụkwụ abụọ na-eme akụkụ 90-degree.

B. Pịa site n'ikiri ụkwụ aka ekpe ka ị na -agbatị ụkwụ gị ma na -aga n'ihu n'úkwù. Welie ụkwụ aka nri n'ala, ziga ya ozugbo n'azụ gị. N'otu oge, gbatịa ogwe aka gị n'ihu gị, na-efegharị n'elu elu ala, maka ịnwụ otu ụkwụ. Ụkwụ kwụ ọtọ kwesịrị ihulata ihu.

C. Weghachite mmegharị ahụ, na-eweda ụkwụ aka nri n'azụ gị n'azụ azụ azụ. Megharịa mmegharị ahụ ka ọ na -aga nke ọma, na -aga site na nri ehihie ruo na -ebuli elu wee laghachi ọzọ.

D. Tinyegharịa n'akụkụ ọzọ, jiri ụkwụ aka ekpe n'azụ aka nri.-Olivia Bernardo, onye njikwa studio na onye nkuzi naCycleBar Hoboken, NJ

Lina na Relevé

A. Iche ihu n'okirikiri, azụ oche, ma ọ bụ countertop, zọpụ ụkwụ aka ekpe gaa n'ihu na ụkwụ aka nri azụ. Wedata ala n'ọnọdụ ngụgụ na-ehulata ụkwụ abụọ na ogo 90.

B. N'ijide mgbatị ahụike a, bulie ikiri ụkwụ n'ihu elu ka ọ bụrụ naanị bọọlụ ụkwụ dị n'ala.

C. Site na ọnọdụ a na -emegharị ahụ, ya na apata ụkwụ dị ka ala, gbatuo otu inch na elu otu inch na -efegharị ikpere n'elu ala.

D. Tinyegharịa n'akụkụ nke ọzọ.-Amber Hirsch, onye isi mgbatị ahụ na Local Barre na Hoboken, NJ

Pulse Lunge na Pịa

A. Iche ihu n'okirikiri, azụ oche, ma ọ bụ countertop, zọpụ ụkwụ aka ekpe gaa n'ihu na ụkwụ aka nri azụ. Sụda ala banye n'ọnọdụ nri ehihie na ụkwụ abụọ ehulata na ogo 90.

B. Site na ebe kacha ala nke ngụgụ, gbatuo ala ugboro abụọ (ọ bụghị ihe karịrị otu sentimita) tupu ị bịa guzoro - nke ahụ bụ usu, usu, pịa. Ị nwere ike ime ka mmegharị a sie ike site na ịbanye na mwepụta na idobe aka n'ekpere iji isi gị mee ihe maka itule. -Amber H.

Gaa na Yoga Lunge

A. Iche ihu na mmanya, azụ oche, ma ọ bụ tebụl, kwụpụ ụkwụ aka nri gị n'ihu na ụkwụ aka ekpe azụ. Ekwesịrị ibuli elu ahụ yana ijide kwesịrị ịdị ọkụ.

B. Na-edobe ụkwụ ihu ihu n'ogo 90-ogo, bido nwewe ike iru n'akụkụ barre/oche/elu ka ị na-agbatị ụkwụ ogologo.

C. Pịa ikiri ụkwụ n'ihu ka o guzoro, na-eme ka ụkwụ azụ dị ogologo.

D. Tinyegharịa n'akụkụ nke ọzọ. -Amber H.

Akpụkpọ anụ na-amali

A. Malite na ọnọdụ nri ehihie na ụkwụ aka nri n'ihu yana ụkwụ abụọ gbagọrọ agbagọ na akụkụ 90-ogo, gbadaa ala 1 ruo 2 sentimita iji nweta ume wee gbanyụọ ka ị na-awụlikwa elu, na-atụgharị ụkwụ tupu ị jiri nwayọ rute n'ọnọdụ ezumike wee jiri ụkwụ dị n'ihu n'ihu .

B. Akụkụ ndị ọzọ wee pụọ ngwa ngwa.-Katie Dunlop, Ịhụnanya Ọsụsọ Ịhụnanya

Ịgbasa otu ụkwụ

A. Iguzo 2 ruo 3 ụkwụ n'ihu oche ma ọ bụ nzọ ụkwụ, zuru ike n'elu ụkwụ aka nri n'elu oche ma ọ bụ kwụpụ ụkwụ.

B. Weta ịdị arọ n'ikiri ụkwụ aka ekpe wee hulata nke ukwuu, na-agbada ruo mgbe ikpere n'ihu dị n'akuku 90.

C. Tinye ụkwụ n'ikiri ụkwụ aka ekpe ka ịlaghachi n'ọnọdụ kwụwara ekewa, na-etinye ụkwụ n'oche.

D. Tinyegharịa n'akụkụ nke ọzọ. -Katie D.

Nri ehihie n'akụkụ na Knee Raise

A. Site na iguzo ọtọ, gbapụ ụkwụ aka nri gaa n'akụkụ obosara ka i nwere ike. Idobe ụkwụ nhata, jiri nwayọ gbadata n'ụkwụ aka nri gbagọrọ agbagọ, na -ebute ibu n'ikiri ụkwụ aka nri.

B. Jiri ụkwụ aka nri mapụ. Ka ị na -abịa iguzo, mee ka ụkwụ aka nri gị dị n'ala, gbuo ma bulie ikpere aka nri n'etiti. Akụkụ ọzọ. -Katie D.

Akara Tock Lunge

A. Gaa n'ihu n'ụkwụ aka nri n'ihu, na-abata n'ihu nri ehihie na ụkwụ abụọ na-akpụ akụkụ 90-degree.

B. Pịa site n'ikiri ụkwụ n'ihu wee bilie na bọl nke ụkwụ aka ekpe, bịa na -eguzo ma na -ahazi n'otu ụkwụ.

C. Kwụsị n'ikuku, wee daa azụ banye n'ime nri ehihie.

D. Tinyegharịa na aka ekpe n'ihu.-Lindsey Clayton, onye nhazi Brave Body Project na onye nkuzi na Bootcamp Barry

Lateral Tick Tock Lunge

A. Malite n'ụkwụ ọnụ, gbapụ ụkwụ aka nri gaa n'akụkụ, na-abata n'akụkụ akụkụ na ụkwụ aka ekpe kwụ ọtọ.

B. N'otu mmegharị ahụ dị nro, gbapụ ụkwụ aka nri, tinye glutes, ma welie ụkwụ aka nri aka nri gaa n'akụkụ.

C. Na-agbada nwayọ, daa azụ n'akụkụ akụkụ.

D. Tinyegharịa n'akụkụ nke ọzọ. -Lindsey C.

Surrender Lunge na Single-Leg Deadlift

A. Malite n'ọnọdụ ikpere na ikpere aka nri na ụkwụ aka ekpe gbadaa. (Tinye akwa nhicha ma ọ bụ ute n'ala maka ihe nkuchi, ma ọ bụrụ na ọ dị mkpa.)

B. Mee ka ibu baa na ikiri ụkwụ ụkwụ ekpe yana njikwa na nguzozi guzoro n'ụkwụ aka ekpe. Ụkwụ aka nri na-ehulata n'elu ala.

C. Idobe ubu na hips square, na -ehulata ntakịrị n'ụkwụ kwụ ọtọ, gbadaa wee metụ mkpịsị aka nri gị n'ala. Ụkwụ aka nri ga -abịa n'azụ gị, anaghị emetụ n'ala.

D. Jiri nwayọ laghachite n'ọnọdụ ikpere ikpere.

E. Tinyegharịa n'akụkụ nke ọzọ.- Amber Rees, onye nhazi Brave Body Project na onye nkuzi na Bootcamp Barry

Gburugburu Ụwa

A. Malite na ụkwụ n'obosara n'ubu wee jiri ụkwụ aka ekpe gaa n'ihu n'ime oghere na-aga n'ihu. Pịa site n'ikiri ụkwụ aka ekpe ka ịlaghachi kwụ ọtọ.

B. Na-esote, kwụpụ n'akụkụ aka ekpe gaa n'akụkụ akụkụ, na-edebe ụkwụ aka nri kwụ ọtọ na mkpịsị ụkwụ niile chere ihu n'ihu. Ụkwụ aka nri kwesịrị ịdị ogologo na ogologo obi. Pịa ikiri ụkwụ aka ekpe ka ịlaghachi n'ọnọdụ mmalite.

C. N'ikpeazụ, jiri ụkwụ aka ekpe laghachi azụ azụ azụ azụ. Pịa site n'ikiri ụkwụ aka nri ka ịlaghachi na guzoro.

D. Tinyegharịa usoro n'akụkụ nke ọzọ.-Amanda Butler, onye nkuzi na Fhitting Room

Gaa n'ihu Nri ehihie na ntụgharị

A. Jiri aka ekpe mee aka ya ma tinye nkwụ aka nri gburugburu ya n'ihu obi, ikpere aka na -atụ aka.

B. Site n'ọkwá kwụ ọtọ nke nwere obosara ubu n'ubu, kwụpụ aka ekpe gaa n'ihu ruo mgbe ụkwụ abụọ ga-etolite n'akuku 90; ikpere aka nri kwesịrị ịdị na-efegharị n'elu ala.

C. Mgbe ị nọ n'ọnọdụ iku ume, tụgharịa ahụ elu n'elu ụkwụ aka ekpe wee laghachi na etiti. Pịa aka n'ikiri ụkwụ aka nri ka ịlaghachi kwụ ọtọ.

D. Tinyegharịa n'akụkụ nke ọzọ.-Holly Rilinger, onye nduzi okike nke Cyc Fitness na Nike Master Trainer

Akpi Ọgba

A. Iguzo n'ụkwụ n'obosara ubu, kwụghachi ụkwụ aka nri azụ. Ikpere ikpere kwesịrị ịda naanị sentimita asatọ n'elu ala na n'azụ ụkwụ aka ekpe. (Ịda ikpere n'azụ ụkwụ na -elekwasị anya glute karịa nkezi nri ehihie.)

B. Push site na ikiri ụkwụ aka ekpe ka ịlaghachi na -eguzo.

C. Tinyegharịa n'akụkụ nke ọzọ. - Holly R.

Nyochaa maka