Lokhu kusetshenziselwa ukusebenza kungenye yezindlela ezingcono zokwakha amandla amakhulu
Ukuphakama kwamadolo, okuvame ukubizwa ngokuthi uSihlalo weKapiteni noma ukuguqa kwamadolo, kuyisenzo sokuqala esikuvumela ukuthi ungeze ezihlukahlukene ekusebenzeni kwakho kokusebenza ngenkathi usuyisa ezingeni eliphezulu kakhulu. Wenza amadolo akhulise ngenkathi umiswa phakathi kwezingxenye ezimbili ezifanayo.
Ukuphakama kwamadolo ngokuqondile kwafika okwesibili ohlwini lwama-exercised best for the rectus abdominus .
Lesi yisiphetho sesifundo e-San Diego State University esiqhathanisa ukuvivinya umzimba okuvamile okuyisisu okufanayo ukuze uthole ukuthi yiziphi eziqinisa ngempela i-abs. Ukuzivocavoca ngalunye kwakubekwe eceleni kokugqugquzela imisipha (kulinganiswa ne-EMG) ku-abctinus ye-rectus, kanye nezibopho zangaphakathi nangaphandle.
Indlela Yokwenza I-Knee Vertical Iphakamisa Ukuzivocavoca
- Zibeke wena emshinini wokugcoba / ukuphakamisa (ochazwe ngezansi), emuva ngokumelene ne-pad kanye nezingalo ezibambe umzimba wakho ngokuphumula emiphakathini efanayo. Kufanele kube khona isandla sokubambelela emaphethelweni emigoqo yokufana, futhi ngokuvamile kuvamise imigoqo yokunyathela ukuze ufike endaweni.
- Vumela imilenze yakho ukuba idonsa bese uphakamisa ngamadolo akho esifubeni sakho. Ukunyakaza kumele kulawulwe futhi kwenziwe ngamabomu njengoba ubeka amadolo akho kuze kube yilapho izithamela zakho zifana nendawo.
- Buyisela imilenze yakho endaweni yokuqala, uwavumele kancane kancane-ungawashiyi nje, noma ngabe ulahlekelwa yingxenye yomhlomulo wokuzivocavoca!
I-Muscled Yasebenza
Uma ulandela i-abs ye-pack-eyisithupha ye-pack, ukwengeza ukuphakama kwamadolo okuqondile kungakusiza endleleni yakho. Ngeke ikunike iphakethe eliyisithupha ngokwalo-eqinisweni, ukuba ne-pack pack ayisithupha kuhlobene kakhulu nokuba namafutha omzimba aphansi kunokuba usebenze nge-abs yakho, nakuba lokhu ngokuqinisekile kuyiyingxenye-kodwa imisipha yomzimba ukuphakama kwamabili amadolo yilokho okubonisa ukuthi: i-rectus abdominus.
I-rectus abdominus inesibopho sokugwinya komgogodla futhi ikuvumela ukwenza izinto ezifana nokuhlala phezulu endaweni elele, ukudonsa isifuba sakho phansi ezinqulwini zakho. Igijima phakathi kwesibindi sakho, isuka e-sternum yakho kuze kube sezinkalweni zakho.
Kodwa akuwona wonke umsebenzi wokuguqa wamadolo. Ibuye ihlose izimpande zakho ze-hip. Ngenkathi i-rectus abdominus yakho iqinisa ingqikithi yakho ngesikhathi sokuvivinya umzimba, yi-flexible hip yakho eyenza umsebenzi wokuphakamisa amadolo.
I-Knee Raise Machine
Ukuphakama kwamadolo okuvame kakhulu kuvame ukucwiliswa noma ukuphakamisa umshini wokugubha okuningi. Ihlanganisa i-back pad eyokusiza ukusekela futhi ikugcine ungadonsa ngesikhathi sokuvivinya umzimba. Kungenzeka futhi kube nama-pads kwizingxenye ezifanayo zomgwaqo lapho izingxube zakho neziphambi zakho zingakwazi ukuphumula endaweni epholile futhi ezinzile.
Isihlalo sikaKhongolose sasiyingxenye yezinto ezimbalwa zokuzivocavoca ezisebhange "oluphumelela kakhulu" oludinga imishini yokuzivocavoca . Ngokuvamile uzothola umshini wokukhulisa amadolo emavikini ezempilo, noma uthenge owodwa owenzelwe ukusetshenziswa ekhaya.
Izinguquko ze-Vertical Knee Raise
Ungashintsha ukuguqa kwamadolo ngenkathi ukwandisa inselelo nokuqina ngokubamba isisindo phakathi kwamadolo. Qala ngezinsimbi ezilula kakhulu lokhu ukuze ujwayele umthwalo ophakeme futhi ubambe futhi ulawule isisindo phakathi kwezinyawo zakho.
Ungakwazi futhi ukwandisa amandla ngokuphakamisa imilenze kamuva ngaphandle kokuguqa ngamadolo. Lokhu kwenezela ukucindezeleka okuphawulekayo emhlane wakho, Nokho, ngakho qaphela uma uzama lokhu ukugwema ukulimala.