Ucwaningo lunikeza uhlu lwama-exercises abhedu kakhulu kunazo zonke
Izindlela zokuzivivinya ezingcono kakhulu nezivame ukuvivinya esiswini zavivinywa ngabacwaningi eLebh Bianchanics eSan Diego State University. Abacwaningi bafuna ukuqhathanisa ukusebenza kwemisipha nokuzibandakanya emisebenzini evamile yokubeletha esiswini ukuze bathole ukuthi kukhona yini ukuvivinya umzimba okuhle nokubi okwakhiwa kwemisipha nokufunda ukuthi ngabe iyiphi imishini yezimpahla emakethe yenza, empeleni, isebenze kangcono kunalokho umzimba wesisindo somzimba esisisekelo.
Ukucwaninga kocwaningo kwakuyingxenye yokuqala yezifundo zokuqala, futhi ezinzulu kakhulu, ezithuthukiswa kakhulu futhi zisetshenziselwa namuhla ukuqhathanisa ukuxhaswa kwezikhangiso zezinye izinhlelo zokusebenza ezivamile kakhulu. Ucwaningo lubandakanya izivivinyo zesisu zomzimba eziyishumi nesishiyagalolunye kanye nokusetshenziswa kwemishini yokuzivocavoca ethandwayo ka-2001. Abacwaningi base bebeka umsebenzi ngamunye wokuvuselela imisipha ngenkathi kwenziwa umsebenzi. Izindlela zokufaka umfutho we-muscle zenzakalelo zatholakala nge-electromyography (EMG), futhi zilinganiselwe ngayinye yamaqembu omzimba alandelayo emasipha omzimba wesisu:
- i-rectus abdominis
- obliques zangaphandle
- obliques zangaphakathi
Ab Ukuzivocavoca Imiphumela Yokufunda
Imiphumela yocwaningo yanikeza uhlu olulandelayo lwama-exercises ab mahle kunawo onke amaqembu omzimba okhethekile, kanye nezindlela ezinhle kakhulu zokuzivocavoca .
Okuphezulu oku-3 okujwayelekile oku-Ab
- Ukuzivocavoca ngebhayisikili
- USihlalo weCaptain's Exercise
- Hlanganisa kwiBhola lokuzivocavoca
Izitsha zokuzivocavoca ezingcono kakhulu ze-Abdominal
Kulezi zixhobo ezifundwe, ukwenza i-crunch ebhodini lokuzivocavoca kanye nokusebenzisa umshini wokuphakama wamadolo ombongolo kubonise ukuvuselelwa kwemisipha.
- Ukuzinza Amabhola
- I-Knee Knee Yokuphakamisa Imishini
I-Rocker ye-Ab yayiyizinto ezimbi kakhulu ezivivinywe. I-Ab Roller ne-Torso Track yayingcono kune-Rocker Ab, kepha izibalo zazingekho kangcono kakhulu kune-crunch eyisisekelo.
Imiphumela egcwele ye-Ab Ukuzivocavoca
Okuhle kakhulu ekuzivocavoca okubi kakhulu kwe-Rectus Abdominis
- Ukuzivocavoca ngebhayisikili
- USihlalo weCaptain's Exercise
- Ab Crunch kwiBhola Yokuzivocavoca
- I-Crunch Leg Leg
- I-Torso Track
- I-Long Arm Crunch
- I-Crverse ephindaphindiwe
- Crunch nge Heel Push
- Ab Roller
- Ukuzivocavoca kwePlank.
- I-Crunch yase-Traditional Abdominal
- Ukuvivinya izibhamu zokudonsa
- I-Rock Rock
Okuhle kakhulu ekuzivocavoca okubi kakhulu kwezimpawu
- USihlalo weCaptain's Exercise
- Ukuzivocavoca ngebhayisikili
- I-Crverse ephindaphindiwe
- I-Plank (Hover) Ukuzivocavoca
- I-Crunch Leg Leg
- I-Ab Crunch ku-Ibhola Yokuzivocavoca
- I-Torso Track
- Hlangana nesithinte
- I-Long Arm Crunch
- Ab Roller
- Umdabu (Basic) Crunch Abdominal
- Ukuvivinya izilimo eziyizigaxa Phuma
- I-Rock Rock
Hlola amandla akho omzimba (Okuyisisekelo) Amandla nokuzinza
Ukuzivocavoca kwePlank kungasetshenziswa ukuhlola amandla akho amakhulu. Umqeqeshi wezemidlalo, uBrian Mackenzie, wadala lesi sivivinyo njengendlela yokunquma amandla wamandla omzimba kanye nokuzinza nokuqapha inqubekela phambili ngokuhamba kwesikhathi.
Ab Abasebenzi bokuzivocavoca
Uma ufuna ukufunda kabanzi mayelana nendlela efanele yokusebenzisa i-abs yakho, qala ngezihloko ezilandelayo ezihlanganisa i- anatomy ye-ab futhi uphendule imibuzo evame ukubuzwa mayelana nokuzivocavoca .
Imishini yokuzivocavoca
Imishini ehlukahlukene iwusizo ekwakheni ab kanye namandla ayisisindo somzimba. Eminye yemikhiqizo nemishini engcono yokuthuthukisa amandla angaphakathi kuhlanganisa:
I-Medicine Balls
Kettlebells
Ukuzinza Amabhola
I-Knee Knee Yokuphakamisa Imishini
Ama-Dumbbells
Ab Roller
Imiklomelo yemikhiqizo efana ne-Bosu Ball, amabhodi ebhalansi, amabhodi we-wobble, nabanye futhi basiza ukwakha amandla angaphakathi.
Imithombo:
Isifundo se-ACE. http://www.acefitness.org/getfit/abstudy_top.aspx
Anders, uMark. "Isifundo Esisha Senza Ukuzivocavoca Ngezivivinyo Zomzimba." I-ACE Fitness Matters Magazine, 5/14/2001.