Isivivinyo sokuhlala siyingxenye yezivivinyo ezijwayelekile ezisetshenziselwa ukuhlola amandla emzimbeni, okuyisisekelo kanye ne-hip flex flexor kanye nokukhuthazela ngesikhathi sempi (Army, Navy, Air Force), ukuphoqelelwa komthetho (amaphoyisa kanye nomlilo wokucima umlilo), nezinye izivivinyo zomzimba ezivamile ngokomzimba.
Lezi zeluleko zizokusiza ufunde ukuthi ungenza kanjani ukuhlala okuningi, ukwandise amandla akho omzimba nesisu kanye nokukhuthazela, futhi udlulise ukuvivinya kwakho kokuvivinya okulandelayo.
Buyekeza izimiso zeSayensi Yokuzivocavoca
Ngaphambi kokuba uqale ukuqeqeshwa kokuhlala kwakho, kuyasiza ukuqonda izimiso eziyisithupha ezichaza isayensi ngemuva kokuqeqeshwa komzimba. Ngalolu lwazi, uzofunda ukuthi ungathuthukisa kanjani imfanelo yakho ngendlela ephephile futhi ehlelekile. Uma uqonda imibono yokulayisha ngokweqile, ukuqhubeka, ukujwayela, ukucacisa, njll, uzokwazi kangcono ukuqeqesha ngokuphumelelayo.
Phetha Amasu Akho
Ngaphambi kokuba uqale ukukhipha ama-multiple reps, udinga ukuqinisekisa ukuthi ifomu lakho lokuhlala liphelele. Uma ungakwazi kakade ukwenza kahle, udinga ukuqala ekuqaleni.
Thola Izinombolo Zakho Zokuqala
Ukuze uthole inombolo yeziphindaphindiwe okufanele uyenze kwisethi ngayinye, yenza ama-sit-up amaningi ngangokunokwenzeka emizuzwini emibili bese uhlukanisa le nombolo ngamathathu. Lena inani lakho lokuphindaphinda lokuphindaphinda. Ukuzivocavoca ngalunye kuzobandakanya izigaba ezintathu zale nombolo yeziphindaphindiwe.
Qala Nge-Basic Sit-up Workout
Yenza umsebenzi wakho wokuhlala ohlelweni nsuku zonke (njengoMsombuluko, ngoLwesithathu noLwesihlanu). Ukufudumala nge-jog slow, ukuhamba ngebhayisikili ebhayisikili elimisiwe , noma ngentambo yokuqhafaza . Yenza ukuqeqeshwa kwakho okuyisisekelo ngezinqola ezintathu zokuphindaphinda ngokuphumula okungama-30 phakathi kwesethi ngayinye. Isonto ngalinye, engeza ama-sit-ups amabili kuya kwezintathu kumasethi wakho. Zibuyele njalo emasontweni amane bese usetha kabusha isisekelo esisha sokuphindaphinda.
Faka phakathi izinhlobo ezihlukahlukene zokuzivocavoca
Kunezinombolo ezingenamkhawulo zezindlela zokushintsha ukusebenza kwakho kwesisu. Uma umgomo wakho ukukwenza ukuhlala okuningi, kuzodingeka uthuthukise amandla akho omzimba jikelele nokukhuthazela. Cabanga ukusebenzisa izivivinyo ezihlukene zesisu ngezikhathi zokuqala zokuqeqeshwa kwakho ukwakha amandla omuhle kanye nokuzinza, okuzokwenza ukuthi ukuqeqeshwa okuqondile kube lula emavikini alandelayo. Abanye abazisebenzisayo ukungeza ekuqeqesheni kwakho bahlanganisa:
Engeza ukuphikiswa
Uma ufinyelela esitokisini se-incline sit-up, lena yindlela enhle yokwengeza amandla ekuzivocavoca kwakho ngesikhathi sokuzivocavoca ngesonto ngalinye. Ngisho noma wenza isigamu se-reps yakho evamile phakathi nalokhu kuvivinya umzimba, uzothola amandla okuqala ngokushesha.
Zama lokhu kusebenza okusheshayo okubalulekile
Uma ufuna enye indlela yokulungiselela ukuhlolwa kwe-sit-up ngaphandle kokwenza amakhulu ama-sit-ups, sebenzisa lokhu kusebenza okusheshayo okuyisisekelo kanye ngesonto ukuzwakalisa umsebenzi wakho we-ab.
Sula
Qeda ukuhlala kwakho ngokuzibandakanya ngesandiso eside, esisheshayo, esilungele ukubuyela emuva ukuze ukhulule ukungezwani emkhathini.
Thola Ukuphumula Okufanele Nokubuyisela
Uma wenza ama-sit-ups noma amanye ama-exercised ab okukhathala, kuzodingeka uvumele okungenani usuku olulodwa lokuvuselela phakathi kokusebenza. Ukuzibandakanya ukuhlala phansi nsuku zonke kungabuyisa futhi kubangele ukwehla kwamandla nokukhuthazela.