Indlela Yokwenza Isihlalo SikaPhalamende Ukulenga Umlenze Ukuphakamisa

Isihlalo sikaKaputeni noma isiteshi sokukhulisa umlenze wokulenga isisindo sokuqeqeshwa esisetshenziselwa izigameko eziningi. Izikhali ezimbili zesihlalo zisekela isisindo somzimba wakho ngenkathi uphakamisa imilenze. Ukuvivinya umzimba kuhloswe imisipha yomzimba (rectus abdominis), izimpande ze-hip (iliopsoas) kanye neziqu ezingaphandle - imisipha ewela ezinhlangothini zesisu. Ukuphakama kanzima okulenga umlenze kungenziwa ngenkathi kulenga ibha yokudonsa.

Uma udinga isiqondiso esengeziwe ngokuqeqeshwa kwesisindo sicela ubheke umhlahlandlela wesiqalo .

1 - Isikhundla sokuqala

1. Yima esihlalweni sobuhlalo besiputeni ngezikhali ezihlala ezihlalweni zesitulo. Qondanisa izingalo eziqondile uma imodeli yakho inabo.
2. Qinisekisa ukuma okuqinile ngezandla ngoba uzophakamisa umzimba wakho kusuka phansi.
3. Qinisekisa ukuthi uphefumulela ngomumo ukuze umlenze uphakamise.
4. Bamba imisipha yesisu emaphakathi.

2 - Ukuzivocavoca umzimba kanye namanothi

1. Qhubeka ukuphakamisa imilenze phezulu phezulu ngenkathi uphafaza ngesikhathi esifanayo. Ungabambeli umoya. Vula njengoba unciphisa imilenze ilungele ukuphakanyiswa komlenze olandelayo.
2. Ungakwazi ukuphakamisa imilenze ngamadolo ugobile ukuze amathanga afane ngokulinganayo phansi (bheka isithombe), noma uphakamise imilenze eqondile ngaphandle, okuyinto enzima kakhulu.
3. Ukulawula kubalulekile, ungagudli imilenze yakho noma uthembele ekujuleni. Noma yikuphi ukunyakaza okunjalo okunciphisa kuyokwenza ukunciphisa ukusebenza kahle futhi kungase kuholele nasezinkingeni.
4. Yehlisa imilenze endaweni yokuqala futhi wenze okulandelayo ngokushesha.
5. Ingabe i-multiple iphakamisa kwisethi eyodwa. Zama u-8 kuya ku-10 uphakamise ngokulandelana ngaphambi kokuphumula. Hlela ama-3 amasethi we-10 aphakamisa.
6. Gcina emuva uqondise futhi ucindezelwe ngokumelene ne-pad ngekhanda nentamo. Ungavumeli umhlane wakho.

Izinguquko

• Ukuphakama kwe-Leg Straight: Ungaguqa ngamadolo njengoba uphakamisa imilenze yakho ngokufana nomhlabathi.
• USihlalo weKaputeni: Khuphula umlenze ngesikhathi esisodwa ngendoda eqondile kuze kube sezingeni lesikhumba. Yenza i-flutter ikhiphe, iguqule imilenze. Lokhu kuzodingeka kwenziwe kancane ukuze ugcine ukulawula ngaphandle kokuvala emuva.
• Sihlalo weKaputeni Twist: Vula ngamadolo akho kancane kancane emzimbeni wakho, uqondise izibopho.

Ukuqapha

• Lokhu kudingwa kudinga imishini, ngakho-ke kuvame ukuqhutshwa endaweni yokuzivocavoca lapho benza khona ukutshalwa kwemali emishini ezinzile.
• Ngeke kwenziwe uma ungakwazi ukubamba isisindo somzimba wakho. Uma ungumqala wokuzivocavoca, ungadinga ukwakha kuwo.
• Kungaba nzima ukugcina umzimba wakho ophezulu uqonde ngaphandle kokusekela emuva.

Ingabe uSihlalo weKaputeni usebenza ngokuzivocavoca?

I-American Council on Exercise (ACE) ixhasise isifundo ngo-2001 ukukala ukuthi iziphi izivivinyo zesisu ezisasebenza kakhulu. Ucwaningo lwaluqhutshwa kwiBraomechanics Lab e-San Diego State Univerity futhi yavunyelwa nguPeter Francis, Ph.D. Balinganisa umsebenzi we-muscle ngesikhathi sokuvivinya umzimba ngamunye nge-electromyography e-rectus abdominus kanye nemibandela.

Sihlalo wophiko lwesikhulu sasiwuphumelela kakhulu ekubambeni futhi okwesibili kuphumelele kakhulu ku-abdominus ye-rectus ngaphandle kokuzivocavoca nemishini engu-13. It beat zonke izinhlobo crunch kanye amadivaysi Ab Rocker and Ab Roller kakhulu ezimakethe. Isisindo saso sokusebenza sensimbi sasiphindaphindwa kabili kwezinye zezivivinyo ze-ab.

> Umthombo:

> Umkhandlu waseMelika Wokuzivocavoca, Izivivinyo Zokuzivocavoca, 2001.