Kumu i kēia neʻe: Reverse Lunge me Glider a me Kettlebell Overhead Reach

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ʻO nā lunges, e like me nā squats, ʻo ia kekahi o nā neʻe kino haʻahaʻa maikaʻi loa hiki iā ʻoe ke hana. Akā, ʻaʻole ia he manaʻo pono ʻoe e pili i ka neʻe kahiko kahiko i nā manawa a pau. (Nānā wale i kā mākou hana hou ʻana i ka squat ma Master This Mov: Goblet Squat a me Master kēia neʻe: Barbell Back Squat.) ʻAʻole wale ia he mea nui i loko ona iho e hoʻopili i kekahi mau ʻano i kāu hana maʻamau (ma hope o nā mea āpau, ʻo ia ka mea e hele nei hōʻoia e ʻike mau i ka hopena o ka hoʻomaʻamaʻa ma hope o ka hoʻomaʻamaʻa ma hope o ka hoʻomaʻamaʻa), akā ʻo ka hoʻohui ʻana i nā lakohana hou hiki ke hoʻonui i nā keu pono.

Me ka Reverse Lunge me Glider a me Kettlebell Overhead Reach, ke hoʻohana nui nei mākou i kēlā manaʻo. ʻO ka mea mua, "ʻo ka sliding disc e hana i kahi papa paʻa ʻole, e kōkua ai e hoʻopili i kāu glutes a me kou kino i lalo," wahi a David Kirsch, ka mea hoʻomaʻamaʻa kaulana a me ka loea maikaʻi. ʻO ia no ka mea pono ʻoe e hana ikaika e staibilize i hea e kāhea hou aku i nā olonā o ka muscle a hoʻoikaika iā lākou e hana. A "mālama ka kettlebell i kou kino o luna a hoʻoikaika iā ʻoe e hoʻohana i kou kino holoʻokoʻa e hoʻopau i ka neʻe," hoʻohui ʻo ia. (E nānā i kēia 20-Minute Fat-Burning Kettlebell Workout.) ʻAe, lawe wale mākou i kahi neʻe kick-butt kino haʻahaʻa a lilo i ka toner kino holoʻokoʻa.

E hoʻololi i nā lunges maʻamau i kāu hana maʻamau no kēia mau mea-a i ʻole e hana wale i 2-3 sets o 5-7 reps ma kēlā me kēia wāwae i kāu hana maʻamau i kekahi mau manawa o ka pule. Hōʻoiaʻiʻo ʻoe e ʻike i ka wela mai ke poʻo a ka manamana wāwae (a i ʻole ka liʻiliʻi mai kou poʻohiwi a i kou kuʻekuʻe wāwae.).

A E hoʻomaka i ke kū me ka glider ma lalo o kou wāwae hema, mau kapuwaʻi ke ākea ākea. E paʻa i kahi kettlebell māmā i kou lima ʻākau e ka lima, ka ʻaoʻao bele e kū ana i luna, ma luna.

ʻO B E hoʻohuli i kou wāwae hema i kahi lunge huli, e mālama pono i kou kino o luna a paʻa kou lima hema i kou ʻūhā. Hoʻomaha, a laila hoʻi e hoʻomaka. Hana i nā reps āpau i kēlā wāwae, a laila kuapo i nā ʻaoʻao a hana hou.

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