txheem
Sab lunge yog ib qho kev tawm dag zog zoo rau ob txhais ceg thiab pob tw, uas tuaj yeem ua nrog dumbbells lossis tsis muaj khoom siv. Nws tuaj yeem raug hu ua ib qho ntawm qhov sib txawv ntawm kev tawm tsam classic, tab sis nrog qee yam peculiarities. Hauv tsab xov xwm no peb yuav tham txog cov txiaj ntsig thiab kev ua tau zoo ntawm sab lunges, cov yam ntxwv ntawm cov txheej txheem thiab kev hloov pauv ntawm sab lunges nrog ntau yam khoom siv.
Sab lunge: txheej txheem thiab tshwj xeeb ntawm
Yuav ua li cas suav nrog hauv txoj kev npaj kev cob qhia, sab lunge, thaum muaj ntau yam kev tawm dag zog rau ob txhais ceg thiab pob tw? Nws muaj tsawg kawg yog ob qho laj thawj zoo. Ua ntej, qhov kev tawm dag zog no zoo siv cov leeg adductor, thiab yog li pab ntxiv ua haujlwm ntawm tus ncej puab sab hauv (ntxiv rau quadriceps thiab pob tw).
Qhov thib ob, sab lunge muab kev ntxhov siab tsawg dua ntawm cov pob qij txha hauv caug piv nrog cov squats thiab lunges ib txwm. Muab ntau npaum li cas koom nrog ntsib teeb meem ntawm lub hauv caug, nws kuj yog ib qho kev sib cav tseem ceeb hauv kev pom zoo ntawm kev suav nrog sab lunges hauv txoj kev npaj.
Cov txheej txheem ntawm lateral lunges
1. Pib txoj hauj lwm: ob txhais taw ua ke, lub xub pwg nyom kov, rov qab ncaj, plab tucked, pom nws pem hauv ntej. Muab ob txhais tes tso rau hauv txoj hauj lwm no kom nws yooj yim dua kom sib npaug thaum lub sij hawm qoj ib ce. Lub hauv caug yog mos, so.
2. Ntawm lub exhale, ua ib kauj ruam dav nrog koj txhais ko taw mus rau sab. Muab koj txhais taw siab rau hauv pem teb thiab txav lub cev hnyav ntawm sab xis (txhawb) ceg. Ib me ntsis los ntawm tilting lub cev thiab txav lub pelvis rov qab, siv ib tug sib sib zog nqus squat kom tus ncej puab yuav luag sib npaug zos rau hauv pem teb.
3. Sab laug ntawm qhov taw tes no yog txoj kab ncaj nraim, lub hauv caug nruj. Ua li no, kauj ruam mus rau sab yuav tsum dav txaus. Qhov deb dua koj thawb ceg thaum lub sijhawm tawm tsam, qhov zoo dua yog siv glutes thiab cov leeg ntawm sab hauv ncej puab.
4. Ntawm lub exhale, thawb tawm lub zog nrog lub pob taws tawm hauv pem teb thiab rov qab mus rau qhov chaw pib. Tom qab ntawd rov ua qhov kev tawm dag zog tib ceg 10-15 zaug.
Rau gifs ua tsaug rau koj kev tawm dag zog instantum instagram: @angoswede, @fit.kelsie.rae
Ntawm daim ntawv ntawd:
- Lub hauv caug ntawm cov ceg txhawb nqa (uas txuas rau sab) tsis mus rau pem hauv ntej thom khwm
- Lub pob taws ntawm cov ceg txhawb nqa thaum lub sijhawm tawm tsam nias rau hauv pem teb
- Rov qab thaum tag nrho cov theem ntawm kev tawm dag zog tseem ncaj (tsis khoov dua)
- Ib kauj ruam mus rau sab yuav tsum tau dav raws li kev ncab cov leeg
- Lub squat yuav tsum sib sib zog nqus txaus kom koom nrog cov leeg gluteal
Txoj hauj lwm ntawm ob txhais tes nyob rau hauv lub sab lunge yuav ua tau nyob rau hauv tej load yuav luag tsis cuam tshuam. Xaiv ib txoj haujlwm yooj yim uas koj nyiam kom muaj kev sib npaug:
- ob txhais tes ntawm ob sab
- caj npab ncab nyob rau hauv pem hauv ntej ntawm nws
- ob txhais tes folded nyob rau hauv pem hauv ntej ntawm lub hauv siab nyob rau hauv lub tsev fuabtais
- ob txhais tes qab taub hau
Thaum koj tau mastered sab lunge nrog ib tug curb hnyav (tsis muaj khoom muag), koj tuaj yeem pib siv qhov hnyav ntxiv rau kev nce lub load:
Qhov yuam kev loj thaum ua haujlwm lateral lunges:
- Lub hauv caug ntawm cov ceg txhawb nqa tuaj rau pem hauv ntej thom khwm
- Pob taws ntawm kev txhawb nqa ceg tawm hauv pem teb
- Rov qab lawv lean rau pem hauv ntej los yog slouch
- Loin muaj zog deflection
- Sab kauj ruam khiav aamplitude
- Qhov ntiav squat yog ua
Txoj hauj lwm tsis raug ntawm lub cev nyob rau sab lunge:
Raws li koj tuaj yeem pom, daim duab ntawm lub nraub qaum stoop, saib hauv qab, pob taws tawm hauv pem teb, lub hauv caug mus hla txoj kab ntawm lub thom khwm. Kev siv ntawm xws li kev tawm tsam txaus ntshai rau pob qij txha thiab txha nraub qaum heev neefektivno rau ntxiv dag zog rau cov leeg thiab yuag poob.
Kho lub cev txoj hauj lwm nyob rau hauv ib sab lunge:
Vim li cas thiaj xav tau rau sab lunges?
Nyob rau hauv sib piv rau tus qauv rau pem hauv ntej thiab rov qab lunges, sab ntsws Ntxiv nrog rau quadriceps kuj koom nrog cov leeg ntawm sab hauv ncej puab (adductors). Yog vim li cas qhov kev tawm dag zog no thiaj li muaj txiaj ntsig zoo rau cov ntxhais. Tsis tas li ntawd, sab lunge yog ib qho kev tawm dag zog zoo rau tag nrho cov slimness ntawm ob txhais ceg thiab tshem tawm cov breeches, yog li nco ntsoov muab tso rau hauv koj cov phiaj xwm kev ua haujlwm ob txhais ceg.
Thaum lub sij hawm txiav txim sab tawm tsam muaj cov leeg hauv qab no:
- Plaubuad ps ps
- Lub gluteus Maximus
- Gluteus Mediae
- Adductor cov leeg (adductor)
- Triceps nyuj
- Hamstring (indirectly)
Saib ntxiv: Tawm tsam: yog vim li cas peb xav tau + 20 lunges
10 qhov txiaj ntsig ntawm kev ua haujlwm sab nraud
1. Sab lunges pab ntxiv dag zog cov leeg gluteus Maximusuas txhais cov duab ntawm peb lub pob tw thiab gluteus intermediaus cov leeg, uas yog ib qho tseem ceeb stabilizing nqaij rau lub duav pob qij txha.
2. Tias ib sab qhov kev tawm dag zog no pab ua haujlwm cov leeg nqaij adductor. Qhov no tshem tawm cov teeb meem ntawm cov ncej puab sab hauv.
3. Sab lunges tso cai rau koj ua haujlwm quads los ntawm lub kaum sab xis sib txawv, thiab yog li ntawd zoo dua los txhim kho ko taw lub zog.
4. Nrog rau lateral lunges yog ua tau rau ib txhij ua ib ce rau cov leeg ntawm lub cev sab sauv. Qhov no yuav pab koj hlawv ntau calorie ntau ntau thiab ntxiv dag zog rau lub cev (Cov piv txwv ntawm cov kev tawm dag zog no tau nthuav tawm hauv qab no).
5. Sab lunges txhim kho kev sib npaug, ruaj khov thiab kev sib koom ua ke uas yuav tuaj yeem siv tau ob qho tib si hauv kev ua kis las thiab hauv lub neej txhua hnub.
6. Qhov kev tawm dag zog no txhim kho lub zog ua haujlwm raws li yuav koom nrog ntau cov leeg nqaij ntawm lub cev.
7. Lub ntsws tuaj yeem ua tau yam tsis muaj khoom siv ntxiv lossis nrog dumbbells, barbell, hnyav thiab lwm yam khoom siv pabcuam.
8. Sab lunges muaj a tsawg traumatic kev nyuaj siab ntawm lub hauv caug pob qij txha piv nrog cov classic squats thiab lunges.
9. Qhov kev tawm dag zog no yuav haum rau cov tub ntxhais kawm pib thiab qib siab. Lub load tau yooj yim kho tau vim qhov hnyav ntawm qhov hnyav.
10. Tsis tas li ntawd, los ntawm qhov pom ntawm cov khoom siv sab lunges yog ib qho kev tawm dag zog yooj yim. Tshwj xeeb tshaj yog tias koj piv lawv nrog squats los yog lunges rau pem hauv ntej thiab rov qab, uas muaj ntau yam kev nuances.
Cov yeeb yaj kiab nrog peb txoj kev xaiv ntawm lateral thrusts rau ntau theem ntawm kev cob qhia:
Sab lunges: 10 ntau yam kev hloov kho
Sab lunges thaum xub thawj siab ib muag tej zaum yuav zoo li tsis tseem ceeb ce, tab sis nws yog ib txwm muaj peev xwm hloov kho los yog ua rau muaj teeb meem nrog cov khoom muag ntxiv. Feem ntau sab lunges tau ua nrog dumbbells, tab sis koj tuaj yeem ua rau qhov kev tawm dag zog no los ntawm kev siv lub zog raincock, gliding, kettlebell, barbell.
Rau gifs ua tsaug rau koj kev tawm dag zog instantum instagram: @angoswede, @aubrey_a_fit, @mariaegiusti, @fitjuanniezoo li youtube channels: mfit, Nyob Fit Girl, shortcircuits_fitness.
1. Qev chav pw nrog dumbbells
2. Sab lunge + nqa koj txhais tes nrog dumbbells rau caj npab cov leeg
3. Sab lunge nrog ob lub dumbbells
4. Sab lunge + dumbbell lub rooj ntev zaum nias ntawm lub xub pwg nyom
5. Lateral lunge nyob rau hauv qhov chaw nrog ib tug luj los yog dumbbell
6. Lateral lunge nrog viav vias nrog kettlebell los yog dumbbell
7. zawv zawg sab lunge
8. Sab lunge + nias kettlebell
9. Lateral plyometric pw
10. Sab lunge nrog qoj band
Qoj cov pos hniav: cov khoom siv hauv tsev zoo tshaj plaws
Txoj kev npaj ua haujlwm sab lunges
Rau beginners:
- Sab lunges tsis muaj khoom siv: 12 reps, 3 teev ntawm txhua ceg
Rau cov neeg uas xav kom ntxiv dag zog rau cov leeg nqaij:
- Sab lunges nrog dumbbells: 10-12 reps, 3 teev ntawm txhua ceg
Rau cov neeg uas xav kom ntxiv dag zog rau cov leeg ntawm ob txhais ceg thiab caj npab:
- Sab lunges + lub rooj zaum nias ntawm lub xub pwg nyom nrog dumbbells: 8-10 reps rau 3 teev ntawm txhua ceg
Rau cov neeg uas xav kom poob phaus:
- Sliding sab lunge: 10 reps rau 2 teeb ntawm txhua ceg
- Plyometric lateral lunge: 10 reps rau 2 teeb ntawm txhua ceg
Cov neeg uas xav kom muaj kev sib txawv ntawm lawv txoj kev kawm, tuaj yeem siv ntau hom kev tawm tsam sab nraud nyob ntawm lub hom phiaj thiab muaj cov khoom muag. Tab sis pib kev tawm dag zog ib txwm zoo dua nrog kev hloov pauv yooj yim yam tsis muaj qhov hnyav.
Cov ncauj lus kom ntxaws txog kev ua haujlwm rau ob txhais ceg thiab lwm qhov chaw teeb meem:
- Sab saum toj 50 ce rau pob tw hauv tsev + phiaj xwm
- Sab saum toj 50 ce rau ob txhais ceg hauv tsev + ib txoj kev npaj
- Kev kawm ua haujlwm hauv tsev hauv tsev rau kev poob phaus
Lub suab thiab nce cov leeg, ceg thiab pob tw