Nā lung lung

ʻO Dumbbell Lunges kahi hana maʻamau no ka hoʻomohala ʻana i nā mākala i nā wāwae a me nā puʻupuʻu, makemake nui ʻia ma CrossFit. He ʻōlelo aʻoaʻo ka mea no ka poʻe makemake e aʻo pehea e hana pololei ai i nā lunges me nā dumbbells. I kēia lā e nānā mākou i ke ʻano o ka hana ʻana i nā lunges me nā dumbbells a haʻi iā ʻoe pehea e hoʻohana ai i kēia hana maʻalahi e hana i kahi ukana koʻikoʻi no nā puʻupuʻu.

Nā hiʻohiʻona o ka hoʻoikaika kino

ʻO nā lunges me nā dumbbells kahi mea hana ikaika no ke kūkulu ʻana i nā puʻupuʻu nani a me ka lahilahi, a i kēia hana, hiki ke hoʻoneʻe i ka ukana i nā quadriceps a me nā hamstrings.

Hiki ke hana ʻia i nā lepe me nā dumbbells a i ʻole me ka barbel, akā ʻaʻohe ʻokoʻa nui o ka ʻenehana ma waena o kēia mau ʻano, e koho i kahi i kūpono iā ʻoe e hana ai i kāu hale hoʻoikaika kino.

Inā loaʻa iā ʻoe kahi lālani dumbbell maikaʻi i kāu manawa, a laila e ʻoi aku ka maikaʻi o ka hoʻokō ʻana i kēia hana me nā dumbbells, ʻoiai e ʻoi aku ka maʻalahi no ʻoe e hāʻawi i ka ukana a hoʻāʻo e hoʻonui i ka kaupaona hana i ka hoʻoikaika kino me kēlā me kēia hana hou.

He aha ke kiko?

ʻO nā leona me nā dumbbells i ka lima ke hoʻololi i nā ʻanuʻu me ka squatting swing piha i ka wāwae mua. ʻO ka laulā e hehi ai mākou, ʻo ka nui o ka ukana i nā ʻūmiʻi a me nā hamstrings i loaʻa, ʻo ka liʻiliʻi - ʻo ka nui o nā quadriceps e hana. No laila, hiki iā ʻoe ke loli i ka ukana ma waena o kēia mau pūʻulu muso e pili ana i nā mākala āu e makemake ai e hana i ka hana o kēia lā.

Pōmaikaʻi

ʻAʻole hiki ke hōʻole ʻia nā pōmaikaʻi o nā lunges me nā dumbbells - ʻaʻohe nui o ka lawe wāwae wāwae i ka simulator a i ʻole ka wāwae e hāpai ana i ka wā e moe ana i kou ʻōpū ʻaʻole e hāʻawi i kahi hopena maikaʻi. No laila, pono nā lunges no nā kāne ʻelua e makemake e loaʻa i nā puʻupuʻu puʻupuʻu nui, a me nā wahine nona ka pahuhopu e kūkulu i nā puʻupuʻu momona a hoʻonanea i nā mea āpau.

He aha nā mākala e holo?

ʻO nā Lunges me nā dumbbells i ka lima kahi hana no ka hoʻomohala ʻana i nā hiʻupuʻu a me nā puʻupuʻu, akā nā ʻokoʻa ʻokoʻa o kēia neʻe e hāpai i kekahi mau wahi o kēia mau mākala ma nā ʻano like ʻole.

© Makatserchyk - stock.adobe.com

ʻO nā mea nui i ka hoʻoili ukana nā:

1. laulā o ka neʻe;
2. ka lōʻihi lōʻihi.

Ke hana nei i kēlā me kēia rep i ka amplitude piha, i kēlā me kēia manawa e pili ana i ka hope o kou mau ʻūhā i kāu mau keiki bipi a hoʻomaha iki i ka wahi haʻahaʻa o ka amplitude, kau i ke koʻikoʻi i kāu glutes. ʻO ka laulā āu e hehi ai i ka dumbbell lunge, ʻoi aku ka paʻakikī o ka hana ʻana o kāu glutes a me nā hamstrings. Hoʻokomo nā pae pōkole i nā koʻikoʻi hou aʻe ma ka quadriceps, i ka puʻuwai waena.

I nā ʻano lunge āpau, ʻo nā mākia paʻa ka extensors o ka iwi kuamoʻo, nā ʻōpū o ka ʻōpū, a (i kahi mea liʻiliʻi) nā mākala trapezius.

ʻEnehana hoʻokō

Pehea e hana pololei ai i nā lunges me nā dumbbells? Manaʻo ʻia he hana maʻalahi loa kēia mai ka manaʻo o ka anatomy o ke kanaka, eia mākou ke neʻe nei i kahi alahele hōʻoluʻolu no mākou, a aneane hiki ʻole ke hōʻeha (ʻoiaʻiʻo, me ke ʻano pololei a me ka hana me nā kaulike kaulike). ʻAʻohe pono e hana i kēia hoʻolālā me nā kaupaona weliweli no 2-3 reps., ʻaʻole ʻoe e hoʻopūʻiwa i kekahi me kēia, ʻaʻole ʻoe e hana pono i nā pūʻulu mākala e pono ai, akā hiki iā ʻoe ke hōʻeha i ka kino i ke kino, ʻo ia hoʻi, i ka mea hana articular-ligamentous.

Kaukaʻi ʻia i ke ʻano o ka hoʻoikaika hoʻoikaika āu e hana ai i ka hoʻomaʻamaʻa, ʻokoʻa ka ʻenehana hoʻoikaika kino i kekahi ala a i ʻole ʻē aʻe. Mai wikiwiki; inā ʻaʻole maikaʻi loa ke ʻano o kekahi ʻano lunges nou, e hoʻomaka i kēia hana me ka ʻole o nā kaupaona a laila hele wale i nā lunges me nā dumbbells māmā, e hoʻonui mālie a ʻōnaehana hoʻi i nā kaupaona hana. No laila, pono e hoʻomanaʻo nā mea pāʻani novice āpau i nā mea nui, me ka ʻole o kahi haʻuki wāwae hiki ʻole ke hana, ʻo ia hoʻi:

• E mālama pololei i kou kua i loko o ka hoʻoikaika kino.
• I ke kūlana hoʻomaka, nā poʻohiwi ka laulā poʻohiwi;
• Hoʻopuka mākou no ka hoʻoikaika;
• Hilinaʻi mākou i ka kuʻekuʻe wāwae, kū i ka wāwae a pau me kēlā me kēia ʻanuʻu;
• Hoʻomaʻo mākou e mālama i kahi ala monotonous o nā ʻanuʻu ma ke ʻano holoʻokoʻa, mai neʻe koke;
• Kūleʻa mākou i ka hana muscle; inā i ka wā o ka hoʻolālā e ʻike ʻoe i ka ʻoluʻolu ʻole i nā hono a i ʻole nā ​​liga, ʻo ia hoʻi ke hana hewa nei ʻoe, a pono ʻoe e hoʻopili aku i kahi kumu aʻo ʻike e hāʻawi i kēia ʻano hana.

ʻO ke wikiō e pili ana i ke ʻano pololei no ka hana ʻana i nā lunges i mua me nā dumbbells i kou mau lima, ka nānā ʻana i nā kuhi hewa maʻamau.

I kēia manawa e nānā pono i nā ʻano lunges i hana pinepine ʻia.

Nā lung i mua

ʻO ka hana maʻamau i kā mākou pōʻaiapuni ʻo ia nā lunges i mua me nā dumbbells, kahi e neʻe ai i mua ka mea pāʻani me kēlā me kēia wāwae. Kaukaʻi ʻia i ka laulā o ke ala, hāʻawi ʻia ka ukana ma waena o nā quadriceps a me nā aniani.

E lawe i kahi ʻanuʻu ma kahi o 60-80 cm ka lōʻihi, hoʻomaha i kou wāwae a kūlou i kou kuli ma kahi ʻaoʻao ʻākau. I kēia hihia, ʻaʻole pono ke kuli e hele ma waho o ka laina o nā manamana wāwae. He mea nui ka hele pololei ʻana me ka hoʻohuli ʻole i ka wāwae i loko a i waho paha e pili ana i ke kūlana hoʻomaka, a i ʻole ia e paʻakikī iā ʻoe e mālama i ke kaulike a e emi ka hopena o ka hoʻoikaika kino.

Inā makemake ʻoe e hoʻoneʻe i ka nānā mai nā glutes i nā quadriceps, e lawe i nā pae pōkole a hoʻāʻo e "pahu" i mua o ka ʻūhā i ka hiki. ʻAʻole lōʻihi ka hopena e hiki mai ana - hiki i kēlā me kēia kaikamahine ke holomua i ka nui o nā puʻupuʻu i kekahi mau mahina.

Back lunges (hoʻohuli i nā lunges)

ʻO kēia kahi mana hou aʻe o ka hoʻoikaika i neʻe ai ka mea haʻuki me kona kua i mua. Kūpilikiʻi ka hana i ka ʻoiaʻiʻo ʻaʻole mākou e ʻike i kahi a mākou e hele nei, a ma ka manawa like ke nānā pololei aku mākou i mua o mākou. Pono ka noʻonoʻo piha i nā mākala hana i mea e kaohi maikaʻi ai i ka neʻe.

E hoʻomaka i ka hanaʻana i nā lunges me nā ala pōkole (ma kahi o 30-40 cm), e hilinaʻi mua me kou manamana wāwae a laila me kou wāwae a pau. I kēia ʻano ʻē, hāʻule hou ka ukana ma ke poʻo kulu o nā quadriceps. He mea nui e lanakila i ka makemake e nānā i ke ala o ka neʻe ʻana i ka wā e hana hou ai i nā lunges, no ka mea e hana kēia i kahi ukana axial i makemake ʻole ʻia ma ka iwi maha.

ʻAoʻao lunges (ʻaoʻao lunges)

Hana ʻia nā ʻūhū ʻaoʻao Dumbbell (a i ʻole nā ​​ʻāpana ʻaoʻao) ke kū nei i kahi hoʻokahi. I ke kūlana hoʻomaka no nā lung lung ʻaoʻao, kau i kou mau wāwae i ka lua, neʻe i kou wāwae hema ākea i ka ʻaoʻao hema, ʻoiai e hoʻonui loa ana i kou wāwae ʻākau, hoʻi i kahi e hoʻomaka ai a lawe i kahi ʻanuʻu me kou wāwae ʻākau i ka ʻaoʻao ʻākau. Ke kau nei i ka wāwae, aia nā wāwae i ka pae like me nā kuli.

Me nā ʻūhā ʻaoʻao, hana hou ka ʻūhā o loko, a ulu a maikaʻi ke ʻano o ke kaulike a me ke kaulike, kahi mea nui i ka ʻōlelo o ka hoʻomaʻamaʻa hana a ka ʻālapa.

ʻO nā lung Bulgarian

ʻO nā lung Bulgarian me nā dumbbells i loko o ka lima kahi ʻano hoʻoikaika a kahi e hoʻokau ai ka mea haʻuki i kona wāwae hope ma kahi noho a kahi kiʻekiʻe ʻē aʻe. No laila, e hoʻonui i ka ikaika, ʻaʻole mākou e hoʻololi i ko mākou mau wāwae, akā hana mua me hoʻokahi, a laila me ka wāwae ʻē aʻe.

E lawe i kahi kūlana ʻoluʻolu, e kau ana i ka manamana wāwae o hoʻokahi wāwae ma ke keʻena, e lawe i ka wāwae i mua i 50-60 cm. Hana i ka neʻe i ka amplitude piha, ʻoiai ʻaʻole e hoʻolōʻihi i ke kuli ma mua o ka laina manamana, no laila e ʻike ʻoe i ka hōʻemi loa a me ka hoʻolōʻihi ʻana o ka hamstring, a me ke kahe maikaʻi o ke koko. kīʻaha. ʻO kahi koho maikaʻi loa no nā kaikamahine. ʻO nā biomekanika o kēia ʻano hoʻoikaika kino e like me nā biomekanika o ke kaomi ʻana i kahi paepae me hoʻokahi wāwae me ka hoʻonohonoho kiʻekiʻe loa, no laila hiki iā ʻoe ke hoʻololi i kēia mau hana ʻelua ma ke ʻano he mahele o kāu hana hoʻomaʻamaʻa.

Cross lunges (cross lunges)

Hoʻokaʻawale ʻia ka dumbbell cross lunge a pili i ka hoʻokuʻi ʻana i ka wāwae mua i kahi ʻaoʻao ʻē aʻe. E kau i kou wāwae hema ma ka pae o ka poʻohiwi ʻākau, a me kou wāwae ʻākau ma ka pae o ka poʻohiwi hema, e hoʻololi i nā wāwae, a mai poina e pili ana i ke kūlana o ke kuli - i kekahi hihia mai lawe i loko.

Hoʻomohala maikaʻi i nā lunges keʻa i ke poʻo waena o ka quadriceps, e hāʻawi ana i ka maikaʻi o ke koko i nā mākala hana ma muli o ka pōkole o ka neʻe.

Hiki iā ʻoe ke ʻike pehea e hana ʻia ai nā lunges cross dumbbell:

ʻAʻole ʻoe e noho ma hoʻokahi wale nō koho o nā hoʻouka ʻana, he pono a he pono hana kēlā me kēia o lākou. E hoʻāʻo i nā hoʻololi āpau o luna o nā lunges kū ʻole i loko o hoʻokahi hoʻonohonoho a hiki iā ʻoe ke hoʻomaopopo maikaʻi i nā biomekanika o kēlā me kēia neʻe, a hāʻawi pū i kahi ukana maʻamau akā maikaʻi loa ma nā mākala āpau o nā pūhaka a me nā puʻupuʻu. ʻO ka puhi ahi ʻana i nā mākala a me ka pauma pupule ma muli o ka hana kaʻawale a me ka hoʻomaha ʻole ma waena o nā pūʻulu e hōʻoiaʻiʻo ʻia.

Eia hou, ʻo ka hana ʻana i kēia hana me nā dumbbells e hoʻomōhala pono i ka ikaika paʻa, ʻoiai ʻoe e mālama i ke kaupaona i kou mau lima no ka manawa lōʻihi. Hoʻoikaika maikaʻi ʻia nā ligament a me nā uaua, a e maʻalahi ʻoi aku iā ʻoe e hana i nā mea make a i ʻole nā ​​ʻano hana kaumaha ʻē aʻe me ka hoʻohana ʻole o nā kaula lima.

He aha nā mea ʻē aʻe i kēia haʻina?

ʻO ka Dumbbell lunges kahi hoʻomaʻamaʻa pono no kāu glutes a me kou pūhaka, a ʻaʻole pono e nānā ʻole ʻia ke ʻole ke kumu kūpono. Inā hōʻahewa ʻia ka hoʻouka axial o ka iwi kuamoo no ʻoe, e hoʻāʻo e hana i nā lunges i kahi mīkini hack a i ʻole ka mīkini Smith. No laila ʻaʻole ʻoe e pale wale i ka iwi kuamoʻo, akā e hana hoʻokaʻawale hou aku i nā pūʻulu mākia i māka ʻia.

Hiki iā ʻoe ke hana e hehi ana i ka pahu a i kekahi puʻu ʻē aʻe, ʻo nā biomekanika o kēia neʻe a me nā lunges mua i aneane like like, a me nā ʻōlelo o ka maikaʻi o ke kahe ʻana, ʻaʻole lākou i haʻahaʻa iki i nā lung. E nānā i ke kūlana o kou kino a hana i kēia hoʻomaʻamaʻa me kou kua pololei, me ka hilinaʻi ʻole i mua.

Pistol

Hiki i nā squats wāwae wāwae hoʻokahi (pistol squats) ke pani i nā lung o ke keʻa, akā ʻo ka hana ʻana i kēia hoʻomaʻamaʻa ma kahi ākea repetition range e ʻoi aku ka paʻakikī no ka hapanui o nā ʻōlapa ma ke ʻano he squats ka wāwae hoʻokahi ke koi aku i ka kaohi a me ke ʻano o ke kaulike.

ʻO Sissy squats

ʻO Sissy squats - he ʻenehana paʻakikī a hōʻeha hoʻi, akā i ka manawa like me ka hoʻoikaika kino pupule. Paʻa mākou i kekahi kākoʻo me ko mākou mau lima, kuhikuhi i ke pelvis a me nā kuli i mua, a ʻo mākou mākou e kūlou i hope i kahi hiki. Lawe mākou i ka neʻe ʻana a hiki i ka waiho ʻana o nā ʻūhā o ka ʻūhā ma ka ʻāpana keiki bipi, a ʻo nā kuli keu aku ma mua o ka pae o nā kākini. ʻO ka mea kūikawā o kēia hoʻoikaika ʻana, ʻaʻole mākou e hilinaʻi i ka kuʻekuʻe wāwae a i ka wāwae holoʻokoʻa, akā i ka manamana wāwae. Ka nui o ka neʻe, kaawale a me ka hoʻolālā ʻana o ka quadriceps. Inā ʻaʻole ʻoe makemake e hana i nā lung i mua a i ʻole ke kuamoʻo i nā lung, e hoʻāʻo e hana i nā squats sissy i ka hopena o kāu hoʻoikaika wāwae i ka wā i pau ai nā ligament a me nā mākala. Paʻa, ʻeha, paʻakikī, akā maikaʻi.

Ke kau ma luna o ka pahu

ʻOi aku ka maikaʻi o ka lele ʻana i nā pahu a i ʻole nā ​​lele lele ma luna o nā aniani a me nā pūhaka ma mua o nā lunges maʻamau, akā hiki ke lilo i mea hoʻohui maikaʻi loa i nā lunges i mua a i ʻole nā ​​lung cross. E hoʻāʻo i nā seti he nui o nā lunges a me nā lele lele i ka lālani me ka kū ʻole no kahi hoʻoikaika cardio nui a hana.

No ka poʻe hoʻomaka, ʻoi aku ka maikaʻi o ka hana i ka hana me ka ʻole o nā kaupaona. ʻO kēia ka mea e ʻae iā ʻoe e hana i nā ʻenehana hou aku i ka ʻenehana, no ka mea ʻaʻole ʻoe e hina i lalo o ke kaupaona o ka dumbbell a i ʻole ka barbel.

Nā papahana hoʻomaʻamaʻa

Hoʻokomo pinepine nā lunges me nā dumbbells i nā kāne a me nā kaikamāhine i kā lākou papa hana.

Nā papahana i makemake nui ʻia:

Nā hoʻonohonoho Crossfit i loaʻa nā lung dumbbell

ʻO nā pāhana hana i helu ʻia ma lalo iho nei nā lunges me nā dumbbells a ʻaʻole e hāʻawi wale i ka hoʻomohala paʻakikī ʻana o ka mea ʻaleʻale (ikaika, hoʻomanawanui, hoʻohui ʻana, loaʻa nui i nā mākala, a me nā mea ʻē aʻe), akā e hoʻonui nui ia i kāu koina ikehu i ka wā hoʻomaʻamaʻa

Mai poina e ʻai pono a ola, no ka mea pili ia inā hiki iā ʻoe ke hōʻike i kahi hopena champion i kēia lā. Inā maikaʻi ʻole ʻoe i kēlā me kēia ʻano, nele i ka hiamoe, a i ʻole manaʻo wale i ke ala kūpono maikaʻi loa, paipai mākou iā ʻoe e kali me kēia mau complexes a hiki i kou wā hou a hoʻololi hou iā lākou me kahi mea māmā

E nānā i ka wikiō: The Late Willie K Live in Honolulu 2017 opening for Journey (ʻAukake 2025).