I-'abs' yiqembu lamazinyo esiswini noma esiswini-ngokuvamile ngaphansi kwesibambo senzalo esiya esikhwameni nasezinhlangothini. Amaqembu amathathu amakhulu kanye nomsebenzi wawo:
- I-Rectus abdominis (RA)
I-RA iguqule umgogodla we-lumbar futhi igcizelele isikhumba saso futhi isize ukugcina ukuvinjelwa komgogodla ophansi. Iyaziwa ngokuthi iphakethe eyisithupha ngoba ngokuthuthukiswa kwemisipha eqinile kanye namafutha omzimba aphansi la ma-muscle avele. Kweminye imizimba ethuthukile kahle, izingxenye eziyisishiyagalombili ezihlukene zibonakala.
- I-Transversus abdominis (TA)
Lokhu kungqimba olujulile lwesisipha esisekela isakhiwo sangaphakathi kanye nezitho zesisu. Kuyasiza ukwehlisa isisu, kusetshenziselwa ukuphefumula ngokuphoqeleka, nokugonywa, ukuhlukunyezwa, nokubeletha. I-TA nayo isiza ekusekeleni umgogodla kwezinye izivivinyo.
- I-internal (IO) ne-obliques zangaphandle (i-EO)
Izibopho zangaphakathi nezangaphandle ziwela phansi kohlangothi lwesisu futhi zikusize ugobe futhi ujikeleze ezinhlangothini futhi usize ku-trunk flexion. Imisipha ye-oblique yangaphandle ingenziwa ukukhombisa ngezinga elithile ngokuthuthukiswa kokuzivocavoca kanye namaphesenti aphansi omzimba womzimba. Cabanga ngezigaba ezintathu zezinsizwa ezivela ngaphandle kwangaphandle nasenhlangothini, khona-ke izibopho zangaphakathi ezilandelwa yi-transversus abdominis ezingeni elijulile lifaka umgodi wesisu kusukela emuva kuya phambili.
The Exercises
Cabanga ngalolu hlu lwamaviki amaqembu we-abs muscle. Izifinyezo, njengoba zifakwe ngenhla, zingamaqembu omzimba ngamunye.
- Ukwehla okujwayelekile (amahlombe) - RA, IO, EO
- Ukuguqula kabusha (imilenze phezulu) - RA, IO, EO
- Uhlezi u-fitball crunch - RA, IO, EO
- Ukuhamba ngebhayisikili - RA, IO, EO
- Ukuphuma noma ukuphuza esiswini - TA
- Izimo , amadolo aguqe - RA, EO
- Hlanganisa ibhents situps - RA, EO
- Nciphisa umlenze uvusa - RA, EO
- Ama-crunches womshini - RA, EO
- Umlenze uvusa (Isihlalo sikaKaputeni) - RA, EO
- I-Broomstick iphikisana - RA, EO, IO
- Uhlangothi lwe-Dumbbell lugoba - RA, EO, IO
- I-low pulley bends side - RA, EO, IO
- Uhlangothi lwesihlalo saseRoma lugoba - RA, EO, IO
Ungabona izincazelo zamaningi alawa kusayithi le-EXRX naku-Shapefit.
Yikuphi ukuzivocavoca okusebenza kahle kunoma yimiphi imisipha?
Izingxabano. Manje sesiya ensimini ephikisanayo. Kuningi okulotshiwe mayelana nendlela engcono yokuqeqesha imisipha yomzimba kanye nemibono iyashesha futhi inomsindo. Ukuphumelela esiswini, kungena noma cha, abadlali be-rock ab, ama-ball exercises, njalonjalo. Khumbula ukuthi ukuzivocavoca amandla kanye nesimiso kubantu abanempilo kungase kube okuhlukile kulokho okungase kubekwe ngezinhloso zokuvuselela emuva.
Obliques. Esinye seziphetho ezithakazelisayo kakhulu ezivela ezimbalwa ezicwaningweni zakamuva zokuqeqesha amathumbu omzimba ukuthi akudingeki ukuba uzikhathaze ngokweqile nge-side crunches, ama-crunches noma ama-exercising afanayo wokuqeqesha ama-obliques. Kulezi zinguqulo uphendulela umzimba ohlangothini oluya kulo, ngokusobala, ukuthola ama-obliques kakhulu. Kodwa-ke, kubonakala sengathi baphuthunyiswe kahle ngemisebenzi emihle evuselela i-rectus abdominis futhi efuna ukuqiniswa, nakuba umsebenzi owengeziwe ngeke wenze umonakalo.
Ukukhubazeka kuyisihluthulelo. Uma ama-obliques kudingeka asebenze ukuze agcine umzimba wakho uzinzile, lokho kuwumphumela omuhle. I-fitball crunch ngezinyawo eziseduze kakhulu yisibonelo esihle. Uzothola ama-wobbles kanye nama-oblique athole ukuqeqeshwa okuhle uma ezama ngokuzenzekelayo ukuzinza isikhundla sakho. Noma yikuphi ukuzivocavoca lapho imilenze ikhuliswe kuyovame ukufaka izicelo zokubamba umsebenzi-njengoba ungabona ohlwini olulandelayo.
Izimo. Esinye isici esibalulekile ekuqeqeshweni kwe-abs ukuqinisekisa ukuthi awusebenzisi kuphela izimpande ze-hip, imisipha ye-iliopsoas egibela phansi futhi isetshenziselwa ukuguqula umlenze, uphakamise imilenze bese udonsa umgogodla ube yindwangu.
Ufuna i-abs ukuthi isebenze hhayi izimpande ze-hip. Ukuhlala okujwayelekile lapho i-trunk iguquguquka khona endaweni esecishe ifinyela yisibonelo salokhu. I-situp yezempi lapho izandla ezithunyelwe zifinyelela khona emadolweni nge-degree-45 nge-croxion kungcono kakhulu.
Amakhondomu aphansi kakhulu. Ungakwazi yini ukusebenza izingxenye ezahlukene ze-RA ngokuzimela? Cishe cha. I-rectus abdominis iyisigxathu esisodwa semisipha, kanti nakuba ukuzivocavoca okufana nokwesigqoko sekhanda lomphathi wesikhulu kwenza ube nomuzwa wokuthi ingxenye engezansi yesisu sakho iyaqhuma, lokhu akusho ukuthi i-RA encane iyabhalwa kuphela.
Ingabe kudingeka sisebenzise izibeletho ezijulile? Ochwepheshe be-Orthopedic ne-biomechanical baye basitshela iminyaka yokuthi ukusebenzisa i-transversus abdominis (TA) kubalulekile ekusekeleni umgogodla ekusebenzeni. Manje lokho kungenzeka ukuthi konke kushintshiwe. Funda lesi sihloko emathunjini ajulile ukuze uthole olunye ulwazi. Ngenxa yalokhu, ngeke ngichithe isikhathi esiningi ku-TA ngaphandle kokuthi ukusisebenzisa iziqu zokuhlukunyezwa kwesisu, njengalezo ezingezansi, ngokubambisana nesisu esiswini kumele banikeze umsebenzi okwanele we-TA. (Bheka i-Grenier no-McGill emithonjeni.)
Ngo-2001, i-American Council on Exercise (ACE) yanikeza isifundo nguPeter Frances eBaby Bichanchanics Lab eSan Diego State University lapho bafunda khona amadoda namadodakazi angama-20 abaneminyaka engama-20-45 abanamakhono okuqeqeshwa nokuqeqeshwa kwesisindo. Abacwaningi basebenzisa imishini ye-electromyography (EMG) ukuhlola umsebenzi we-muscle njengoba babonisa.
Nazi izivivinyo eziyisithupha eziphezulu ze-abctinis ye-rectus kanye ne-obliques ngokusho kwamasundu okuqalisa ukusebenza. Isikali esinqumayo sisesandleni sokunene.
Rectus abdominis
- Ukuhamba ngebhayisikili 248
- Sihlalo weKaputeni 212
- Sebenzisa i-Ball Crunch 139
- I-Crtical Leg Crunch 129
- I-Torso Track (umshini wokuphuma) 127
- I-Long Arm Crunch 119
Obliques
- Sihlalo weKaputeni 310
- Ibhayisikili leManeuver 290
- Ukuguqula kabusha kwe-240
- I-Hover 230
- I-Crunch Leg Leg Vertical 216
- Sebenzisa ibhola 147
Funda ucwaningo oluphelele lwe-ACE ngolwazi olwengeziwe kanye nencazelo yokuzivocavoca kanye nama pics. Ungase futhi ufunde olunye ucwaningo oluthola iziphetho nezincomo ezahlukene, ngakho-ke qaphela ukuthi njengezinkinga eziningi zempilo, lokhu kuyisayensi eguqukayo.
Isingatha phezulu
Noma kunjalo, lokhu akudingeki ukuba kube nzima kakhulu. Nazi izincomo zami ezisekelwe ekucwaningeni kocwaningi lwamanje kanye nesicelo esisebenzayo sokuqeqesha isisindo imisipha yomzimba.
- Ukusebenzisa nokushintsha ama-abs umzimba amaningana kuzohlinzeka ngokuvuselela ngokwanele ukuthuthukiswa kwala maqembu omzimba futhi kuhlinzekwe ezihlukahlukene.
- I-crunch ejwayelekile, ukuqhuma okuhamba phambili noma ukuhamba ngebhayisikili, i-fitball crunch kanye nokuphakanyiswa kwegundane lomkhwenyana wesiphathimandla yibo bonke abantu abazodinga ukuqeqesha izibeletho kahle.
- Sebenzisa isisu sokuphumula ukuze ulungiselele i-abs emsebenzini. Yenza lokhu ngokuqinisa imisipha yomzimba ngaphandle kokudweba noma ukulingana. Cabanga ngokulungiselela i-punch esiswini.
- Ukwandisa amandla okuzivocavoca, noma wengeze izinsimbi emisebenzini yokusebenzisa noma usebenzise ibhentshi elincane.
- Ukuze uvikeleke, njalo ugcine phansi phansi phansi phansi, ujikeleze emuva ekukhuphukeni (i-crunch standard) futhi ugcine ikhanda nentamo igxilile.
> Imithombo:
> Umkhandlu waseMelika Wokuzivocavoca, Izivivinyo Zokuzivocavoca, 2001.
I-Barr KP, i-Griggs M, i-Cadby T. Lumbar ukuqiniswa: imiqondo esemqoka nezincwadi zamanje, Ingxenye 1. Am J Phys Med Rehabil . 2005 Jun; 84 (6): 473-80. Buyekeza.
Chiu, Loren ZF. Ingabe Ukuqiniswa Kwezimo Ezicacile Ukuzivocavoca Kudingekile Abadlali? Amandla kanye nesimiso Journal 29: 1: 15-17, 2007.
Delavier F. Amandla Ukuqeqeshwa Anatomy , Edition Second, 2006.
> Grenier SG, McGill SM. I-Quantification yokuzinza kwe-lumbar ngokusebenzisa amaqhinga amabili okusebenza okuhlukile kwesisu. I-Arch Phys Med Rehabil . 2007 Jan; 88 (1): 54-62.