Imisipha Yomzimba Emathunjini Anatomy

Kubonakala sengathi wonke umuntu ovivinya umzimba ufuna okuhle kakhulu ukujwayela umkhuba wokuthuthukisa imisipha yomzimba, eqinile. Unyaka ngamunye kunezinhlobo eziningi zokuzivocavoca umzimba, imiklamo yokuzivocavoca, imikhiqizo, amagajethi noma imizila efakazela ukudweba nokuqinisa imisipha yomzimba njengenoma yimuphi omunye. Futhi nakuba ezinye zazo zingase zinikeze indlela entsha yokusebenza i-abs, iningi alisebenzi futhi lingandisa ingozi yokulimala.

Ukuze ugweme ukuhlukunyezwa kokungavunyelwe nokukhohlisa izivivinyo zokuvimbela esiswini, kubalulekile ukuba ube nokuqonda ngomsebenzi we-abs wakho, kufaka phakathi ukuthi yikuphi nokuthi benzani nokuthi bangasetshenziswa kanjani ingozi yokulimala.

Okokuqala, ake sibheke ngasinye samasipha omzimba.

1 - I-Rectus Abdominis

Insimu eyaziwa kakhulu futhi evelele emzimbeni yi-rectus abdominis. Yisisindo eside, esisicathulo esivela phezulu phakathi kwe-pubis nesibhamu sesihlanu, sesithupha nesesishiyagalombili.

Umgogodla oqinile obizwa ngokuthi "linea alba," noma umugqa omhlophe uhlukanisa i-rectus abdominis phansi, kanti eminye imikhakha emithathu enezingqimba ezivame ukunikeza imisipha "i-washboard" ejwayelekile ebonakala kumgijimi afanelekile.

I-rectus abdominis kusiza ukuguqulela ikholomu yomgogodla, unciphise isikhala phakathi kwesikhumba kanye nezimbambo. Ibuye isebenze ngesikhathi sokugoba okuhlangene futhi isiza ukuzinzisa i-trunk ngesikhathi sokunyakaza okubandakanya emaphethelweni nasekhanda.

2 - I-Obliques yangaphandle

Iqembu elilandelayo lemisipha eyenza izibeletho yisisindo sangaphandle se-oblique. Lezi zinsizwa zomzimba zikhona ngakwesinye icala se-rectus abdominis. Imicu ye-muscle ye-oblique yangaphandle igijimela phansi phansi nangaphakathi ukusuka emibhoshini engezansi eya ekhanda, ekwenza incwadi V. Ungayithola ngokufaka izandla zakho ephaketheni lakho.

Izibopho zangaphandle zivela okwesishiyagalolunye kuya kwezimbini eziyishumi nambili futhi zifake emgodini we-iliac, i-ligament inguinal, ne-linea alba ye-rectus abdominis.

Imisipha ye-oblique yangaphandle ivumela ukujula komgogodla, ukujikeleza kwesibindi, ukugoqa eceleni nokucindezela kwesisu.

3 - I-Internal Obliques

Imisipha ye-oblique yangaphakathi yinkimbinkimbi ejulile engaphansi kwemisipha yangaphandle ye-oblique. Izibopho zangaphakathi nezangaphandle zihlangene kahle.

Izibopho zangaphakathi zifakwe ezintanjeni eziphansi ezintathu ukuya e-linea alba nasegulini elingumgogodla ku-creak ya-aliac bese ebuyela emuva (e-spinae erector). Izindwangu ezingaphansi kwezingqimba zangaphakathi zigijima cishe.

Kanye nezibopho zangaphandle, izibopho zangaphakathi zihileleka ekuguqukisweni kwekholomu yomgogodla, ukugoqa eceleni, ukujikeleza kwe-trunk nokucindezela isisu.

Ngenxa yokungalingani kwabo okuyingqayizivele, kokungena ngakwesokudla komunye nomunye, iziqu zangaphakathi nezangaphandle zibhekwa njengezinguquko ezihlukile. Lapho i-trunk ijikeleza ngakwesokunxele, inkontileka yangaphandle (kwesokudla) inkontileka. Lapho i-trunk ijikeleza ngakwesokudla, imicu ye-oblique yangaphandle (ngakwesobunxele) isebenze ukunyakaza.

4 - I-Transversus Abdominis

Ingqimba ejulile yemisipha yomzimba ibizwa ngokuthi "i-transversus abdominis." Imisipha yomzimba yangasese ihamba ngokuzungeza umsizi kusukela phambili kuya emuva futhi kusukela emibhodleleni eya emaceleni. Imicu ye-muscle ye-transversus abdominis isebenza ngokulinganayo, efana ne-corset noma ibhande lesisindo.

Le misipha ayikusizi ukuhambisa umgogodla noma isikhumba, kodwa kusiza ngokuphefumula nokuphefumula. Le misipha isiza ukuphelelwa amandla emoyeni emaphashini, kuqiniswe umgogodla futhi kusize ukucindezela izitho zangaphakathi.

5 - I-Hip Flexors

Izimpande ze-hip ziyiqembu lezinhlanzi eziletha imilenze nesiqu ndawonye ndawonye. Izimpande ze-hip azizona imisipha yomzimba, kodwa zihambisa ukunyakaza ngesikhathi sokuzivocavoca eziningana.

Imisipha eyenza izimpande ze-hip ihlanganisa:

• I-Psoas enkulu
• Illiacus
• Rectus femoris
• I-Pectineus
• Sartorius

Izindlela eziningi zokuzivocavoca ezikhuthazwa njenge "ab exercises" empeleni zisebenza izimpande ze-hip ngaphezu kwe-abs. Izimpande ze-hip zinemisipha enamandla enamandla okuvame ukufica imisipha yomzimba lapho yenza izinhlobo ezithile zokuzivocavoca kwesisu. Ukuze uhlukanise izibeletho, udinga ukunciphisa ukubandakanyeka kwezimpande ze-hip futhi ukwandise ukukhishwa kwezibeletho zomzimba.

Isibonelo esisodwa sokuzivocavoca okubheka ngokuyinhloko kwi-flexible hip kuhlanganisa ukuzivocavoca okugcwele, ikakhulukazi lapho izinyawo zigcinwe phansi. Lokhu kuhamba ngokuyinhloko kuhilela izimpande ze-hip futhi kungabangela ukuphindaphinda kwesiphansi. Lokhu kungakwandisa ingozi yokubuyiselwa emuva, ikakhulukazi uma unesisindo somzimba esibuthakathaka. Ngakho-ke, ukuhlala okugcwele akunconywa kubaqalayo.

Esinye isibonelo somsebenzi osebenzayo osebenza nge-hip flexors yinoma yikuphi ukuzivocavoca komlenze okwenziwe endaweni yokulala (ebusweni obuphezulu). Nakulokhu, lokhu kuhamba kusebenza izimpukane ze-hip kakhulu kune-abs futhi akufanele kwenziwe kuze kube yilapho unamandla okubeleka esiswini.

Khumbula ukuthi indlela engcono kakhulu yokuhlukanisa i-abs ngokunciphisa ukubandakanyeka kwe-flexible hip ngenkathi wenza umsebenzi wakho wokusebenza.

6 - Yakha i-Routine esebenzayo yokuzivocavoca

Manje ukuthi unokuqonda okuyisisekelo ngalokho imisipha yomzimba nokuthi isebenza kanjani, ungakwazi ukuklama ama-workouts empeleni ahlose lezi misipha.

Amathiphu wokwakha uhlelo olusebenzayo lokuzivocavoca

• Khetha ukuqeqeshwa okungu-5 kuya ku-10 okuhlanganisa:
  1. Ukuhamba kwe-spinal :
     • Ab Crunch kwiBhola Yokuzivocavoca
     • I-Long Arm Crunch
     • I-Crverse ephindaphindiwe
     • I-Crunch Basic
     • Sihlalo waKaputeni
  2. Ukushintshaniswa :
     • I-Crunch Bicycle
     • Uhlezi nge-Oblique Twists nge-Medicine Ball
  3. Ukulondoloza :
     • Supermans ,
     • Izandiso zangemuva
     • Izinja zezinyoni
  4. Ukuzinza :
     • Iplanki
     • I-Side P lank
     • Amapulanka aguqukayo
     • Ukuzivocavoca umzimba
• Yenza okuphindaphindiwe okuphindwe kabili kokuzivocavoca ngalunye futhi uqhubekele ekusebenziseni okulandelayo.
• Shintsha isimiso sakho sokuzivocavoca njalo ngemva kwamasonto amabili kuya kwangu-3.
• Gcina ifomu elihle ngokuchotshozwa kwemisipha ngayinye.
• Vumelanisa i-abs yakho bese udonsa inkinobho yakho esiswini ekubhekaneni nomgogodla wakho ngokuphambana ngalunye.
• Gcina ukuhamba kancane nokulawulwa.
• Ukusekela ikhanda lakho uma udinga, kodwa ungadonsa ikhanda lakho noma udonse isifuba sakho esifubeni sakho.

> Umthombo

> Kravitz, Len. I-SuperAbs Insiza Yomthombo. Amandla Okuhle. (1998) 1, 1-20.

> Kravitz, Len, ukuqeqeshwa okuphansi kokubuya emuva. IDEA Personal Trainer, (2001) 12 (9), 17-18.