Me pēhea te ki te mahi lunges ki dumbbells

hiahia tetahi tangata toharite i ātaahua, me te ataahua ona waewae. E pā ana tēnei ki e rua wahine me te tangata. Sipoti waewae toa, me te tightened nga waewae rapa i roto i ngā kōtiro kukume tonu te kanohi, me te ko te kaupapa o te faahiahia. Whakatutuki e tauturu i te hua mīharo auau mahi "lunges ki dumbbells." Taua nekehanga i roto i te ringa kawenga whai wāhi ki te whanaketanga o te te nekeneke ruruku me te pūmautanga, te mahi i runga i te rōpū uaua mua o nga huha me papa. Lunges ki dumbbells whakarite i maha māngai o hākinakina rerekē e rapua e nekehanga ohorere, me te rere nohopuku.

Bodybuilders mahi lunges ki dumbbells i roto i ngā ki ētahi atu mahi mo te uaua waewae - zhimami me squats. Mati mahi auau hoatu ruruku me te aueue rōpū uaua. A, no te whakamahi koe i te dumbbells taimaha totoka, uaua waewae riro anō taimaha. Ki te mahi koe i te mahi mo tenei whakaaro, he mea e tika ana ki te haere ki raro, ki runga ki tetahi turi āta, ka piki - nohopuku me te kaha.

lunges kē ki dumbbells runga rānei waewae, me te mahi hoki i te papa ki dumbbells whakamana 9-12 aua i roto i te huinga e toru ki te whati i roto i te meneti kotahi:

• Tangohia e rua dumbbells me tu ake tika, e tuku iho ringa me te tinana, whakahaua kanohi mua.
• Te mahi taahiraa kotahi waewae i mua, me te ãpoko whakamana ia kia waiho te raro waewae waewae mahue ki muri whakarara ki te waka rererangi o te patunga witi.
• Turi waewae mahi he tītaha, kia hanga i te koki matau, me te kore me protrude tua atu te koromatua o te waewae.
• Me hanga te wāhi mutunga he tītaha okioki tuarua, a ka piki anake ki te uaua whā. Whakaaetia te pana iti te waewae tautoko.
• Titiro ake, ka hoki mai i te waewae ki tona āhua taketake. Me kia uaua o nga papa me te pāpāho i roto i te āhua pateko. Na ka tīmata te tukurua hou.

Ki te takoto te tikanga kia mahara te mahi: te whānui te ware, i te whakahaeretia te kaha kōtere kitea mua waewae, me te whakakikī uaua lumbar, me te whakatika i te era i muri i te waewae.

I roto i te mahia o aua tika ki te aroturuki i te tinana: e kore e tahoro whakamuri atu ranei. A, no te ara i te tautoko whare ko i runga i te rekereke, kaua ki te i runga i te koromatua o te waewae mahi. Kaua e tīmata ara te tinana ki te aueueraa, rite ka te kawenga i runga i te uaua whā kia iti. kia whānui Hipanga, te kore faarahi te kawenga i runga i te tahi turi, e kia hua i roto i te whara nui. Hoki te kutētē Me dumbbells ki atu taimaha nga uaua huha mua. Hei pupuri ratou i roto i te ringa he pai ki te whakamahi i whitiki. Haafifi i mahi taea te whakamahi i te tokotoko, puritia nei te ringa piko.

Mahi ki dumbbells i runga i nga pokohiwi whai wāhi ki te taha whanaketanga o te ua pakihiwi, e whakatau i te hanganga o te ataahua mahere whenua, āhua me te whanui o nga pokohiwi. takoto ratou i roto i nga ringa o te waimehatanga ki dumbbells i roto i tohutohu rerekē. Mahi i te manawa hohonu, me pupuri i te reira, he mea e tika ana ki te whakaara i te dumbbells ki te taumata i reira nga forelimbs hei whakarara ki te patunga witi. e kore e tukua flexion me toronga ringa i te whatīanga. Exhale, ringa ki raro.

Kei te matatini o toru huinga o 16 mahi.