Beyond The Six-Pack
Uma ungase ukhethe ingxenye eyodwa yomzimba wakho ukushintsha, ukudweba nokuma, ngabe kungaba yini? Kulabo abanezinhlangothi zomzimba eziningi ezingafani ngempela nomumo wethu oyifunayo, lowo ngumbuzo onzima. Kodwa-ke, cishe akekho owakwazi ukwehlisa isithembiso sesisu esicwebezelayo, esicacisiwe esinamaphakethe ayisithupha ukuze wonke umuntu abone futhi amthande.
Iqiniso elibuhlungu ngalokhu yilokho, iningi lethu, lokhu kuyimfihlakalo imizimba yethu ayikwazi ukufeza , okungenani hhayi ngaphandle komsebenzi ongaphezu kwabaningi bethu abakwaziyo futhi / noma abanesikhathi nesifiso sokwenza.
Ngokungenjalo, kunezici zofuzo ezingase zime endleleni yethu, okwenza kube nomgomo we-abs flat ongasakwazi ukufinyelela.
Singase singakwazi njalo ukulawula indlela ukubukeka kwethu kwe-abs, kodwa singakwazi ukulawula ukuthi zinamandla kangakanani. I-abs pack-ayisithupha ibheka okuhle, kodwa i-abs enamandla ingakwenza uzizwe uhle. Umgogodla osekelwayo wenza imisebenzi yansuku zonke lula futhi ikuvikela ebuhlungu kanye nokulimala emuva. Ukuhamba ngaphezu kwe-crunches, ngaphesheya kwepakethe eyisithupha, kungakubonisa ukuthi yini i-abs yakho engayenza ngempela.
Iqiniso Nge-Abs
Ama-myth abhekene namashumi eminyaka, mhlawumbe ngisho namakhulu eminyaka, konke ngenxa yalowo mgomo oyedwa we-flat, toned toned. Uma lokhu kungomunye wemigomo yakho, owodwa ohlulekile ukuyifinyelela kungakhathaliseki ukuthi ungakanani ama-crunches owenzayo, ukwazi amaqiniso ambalwa kungakusiza ukuba uthole umbono ocacile ngalokho ongakwenza futhi ongenakukwenza ukuze ukhombe i-abs yakho:
- Ukusebenzisa i-Ab ngeke kukunikeze i-abs ye-pack pack ayisithupha . Eqinisweni, isifundo esisodwa eshicilelwe kuyi- Journal of Strength and Conditioning Research sathola ukuthi amasonto ayisithupha ama-ab exercises (ngaphandle kwamanye ama-training) awazange anciphise amafutha azungeze i-abs nhlobo.
- Izakhi zofuzo zidlala indima ebalulekile ekwenzeni i-abs flat, nabesifazane abanesikhathi esicindezelekile kunamadoda, ngoba nje bajwayele ukugcina amanoni amaningi futhi indawo ewuthandayo yamafutha okuhlala kwabesifazane ijwayele ukuba phakathi kwesisu, ikakhulukazi emva ukuphuma esikhathini.
- I-abs pack ye-six ibukeka kahle ebhishi noma i-gym, kepha i-abs enamandla ingenza okuningi okuningi kuwe: Umgogodla osizwayo nokuvikelwa kusuka ebuhlungu obukhulu emuva nokulimala.
- Ukugxila kwi-abs eqinile ngezivivinyo ezihlukahlukene akukwazi nje ukunika umzimba wakho ukwesekwa okungaphezulu kwemisebenzi yansuku zonke, kungakukhulula emgomweni ongekho wokuthola i-abs flat . Yeka impumuzo yokuyeka into engabangela lutho ngaphandle kokuphazamiseka nokukhungatheka.
Ngaphandle kwe-Six-Pack
Ukugxila kwi-abs eqinile kusho ukuqonda okuyisisekelo lokho okushiwo i-abs yakho:
- Imisipha ye-abs yakho igxilise umzimba wakho ukuze uhlale uhlelekile.
- I-abs Str ne-back muscle zibalulekile ekuvimbeleni ubuhlungu obuphansi nokulimala okuphansi.
- Konke okwenzayo; ukuhamba, ukugoba, ukuhlala, ukuma, ukufinyelela, nokuphakamisa, kuhilela i-abs yakho neyakho emuva. Uma i-torso yakho ingenamandla noma ingalinganisani, uzoba ngokushesha yezigidi zabantu abanezinhlungu ezingapheli ezingemuva.
- I-Transverse Abdominis (i-TVA) ivame ukunganakwa ngokuqondene nemisipha ebonakalayo ye-rectus abdominis (i-pack pack ayisithupha) kodwa ibaluleke kakhulu kuyo yonke imisebenzi yosuku. Empeleni igoqa umgogodla wakho, unike ukuqina okuphezulu emgodleni.
Ukuthola Ukusebenza Okukhulu Kokusebenza Kwakho Ab
Manje sisazi ukuthi ukwenza amakhulu ama-crunches nsuku zonke akuyona indlela ephumelela kakhulu yokuqinisa i-abs yakho. Ukuzivocavoca okuphumelelayo kubandakanya izinyathelo ezilandelayo:
- Khetha umzimba wama-5-10 osebenza wonke imisipha yomgogodla , i-TVA, ama-oblique angaphakathi nangaphandle, i-rectus abdominis nengemuva ephansi. Ufuna futhi ukufaka izivivinyo ezibandakanya i-flexion (njenge- ball crunches ), ukujikeleza (njengamabhayisikili) nokuzikhandla noma ukuzivocavoca kwe-isometric ( njengeplanki ).
- Faka phakathi kokuzivocavoca kokubili phansi nokuma kokuzivocavoca okubheka ukubili kokubili amandla nokusebenza.
- Yenza ama-1-3 ama-8-16 aphinde abuyele emsebenzini ngamunye ngezinsuku ezingu-3-5 ngesonto.
- Yenza umsebenzi ngamunye ngokuhamba kancane, okulawulwayo. Ukuhamba ngokusheshisa kuhilela ukusebenzisa umfutho, okwenza ukuthi umzimba ungasebenzi kahle. Ungaphinda wengeze ukumelana (ukubamba isisindo ngesikhathi sokukhwabanisa, isibonelo) uma udinga ukuqina okukhulu.
- Yenza uhlelo oluphelele lwe-cardio, ukuqeqeshwa kwamandla nokwelula kanye ne-ab routine yakho ngemiphumela engcono kakhulu.
- Ukudla ukudla okunomsoco ophansi wekhalori nohlelo lwakho kubalulekile ekulahlekelweni kwamafutha omzimba.
Manje ukuthi ufundiswe ukuthi i-abs yakho yenzani nokuthi kufanele uwasebenzise kanjani, hlola lokhu kusebenza komzimba okubandakanya ukuvivinya umzimba kwe-TVA, i-rectus abdominis, i-obliques, ne-back back.
Imithombo
Vispute, et al. "Umthelela Wokuzivocavoca Ngesisu Ngamafutha Okubeletha." I-J Strength Cond Res. 2011 Sep; 25 (9): 2559-64.