Enye yezinguquko ezinhle kakhulu ze-Ab
Ukuqhuma kwebhayisikili yiyona engcono kakhulu yokuzivocavoca ongayenza ukuze kusebenze i- abdominis ye-rectus , isisindo sakho sangasese sangasese, futhi sesibili kuphela esihlalweni somphathi wesikhulu sokwenza iziqu zomzimba, izicathulo zomzimba zakho zomzimba. Ngenxa yokuthi ukhulisa imilenze yakho, nawe uhlanganyela ne-abdominis ehamba phambili, okuyizinhlanzi ezijulile ezilukhuni ukuzikhomba.
Ngaphandle kokusebenza i-abs yakho, uzobe ukhonsa amathanga akho kokubili ukuthi ama-hamstrings kanye ne-quads bazohileleka ngebhayisikili.
Uma ufuna ukusebenza ingqikithi yakho, lo moya ohamba ngebhayisikili uyisinqumo esihle. Kuyinto engekho-imishini, ukuzivocavoca ezingeni lokuqala ongazenza noma kuphi. Udinga kuphela umshini wokuzivocavoca we-bicycle crunch, nakuba ku-pinch udinga kuphela indawo onokulala kuyo.
Indlela Yokwenza I-Crunch Bicycle
- Lala phansi phansi nge-back back yakho igxilile emhlabathini futhi amadolo aphethwe. Izinyawo zakho kufanele zibe phansi futhi izandla zakho zingemva kwekhanda lakho.
- Vumelanisa imisipha yakho esemqoka , udwebe esiswini sakho ukuze uzinze umgogodla wakho.
- Ngezandla zakho ubambe kahle ikhanda lakho, phonsa amahlombe akho emuva futhi uphakamise amadolo akho kancane nge angle angama-90 degree, uphakamise izinyawo zakho phansi.
- I-Exhale futhi kancane kancane, kuqala, uhamba ngebhayisikili yokuhamba ngezinyawo, uphakamisa idolo ngokuya emlenzeni wakho ngenkathi uqondisa omunye umlenze, ugcine kokubili ophakeme kakhulu kunezinyathelo zakho.
- Phendulela isifuba sakho ukuze ukwazi ukuthinta ibhodlela lakho emgqeni ohlukile njengoba liphakama.
- Okunye ukuguqula ngakolunye uhlangothi ngenkathi udweba lelo dolo ngakwesokunene sakho nomunye umlenze unwetshiwe kuze kube yilapho ibhola lakho lithinta elinye ibhande.
- Hlela ukuphindaphinda okungu-12 kuya kwezingu-20 namasethi amathathu.
Yenza amacebiso amathiphu we-Bicycle Crunch
- Gcina i-back yakho ephansi igxilile phansi ngesikhathi sokuhamba. Uma unezinkinga zangemva, qaphela ukuthi umhlane wakho omncane uzizwa kanjani futhi umise ukuvivinya umzimba uma uzithola uwuhlupha.
- Isibani sakho kufanele senze konke ukujikeleza. Izindebe zakho akufanele zijikeleze, kufanele ukushayela imilenze yakho ngqo nangemuva.
- Ungadonsa ikhanda lakho phambili, yenza isibani sakho senze umsebenzi wokujikeleza.
- Uma uzithola ugoqa ikhanda nentamo yakho ukuze uthole igoli lakho lixhumane namadolo akho, esikhundleni salokho ujikeleze kuze kube ngangokunokwenzeka nge-torso yakho.
- Ukuphefumula ngokufanayo kulo lonke umsebenzi.
- Yenza ukuqhuma kwebhayisikili kancane kancane, ngokulawula.
- Ungaphinde ume isikhashana noma imizuzwana emibili isikhathi ngasinye lapho umlenze wakho uthinta idolo lakho.
- Uma kunzima ukuhamba ngebhayisikili, qalisa ukwenza ama- oblique crunches . Ungaphinda uguqule ukuqhuma kwebhayisikili ngokubeka amapulethi wephepha ngaphansi kwezithende zakho bese uhambisa imilenze yakho phambili nangemva ngaphandle kokuyikhulisa.
Ucwaningo oludala olwethulwe yiMelika eMkhandlwini Wokuzivocavoca luqhathanisa ukuvivinya umzimba okuvamile okuyisisu ngokusemthethweni ukuze kutholakale okusemandleni. I-EMG yasetshenziselwa ukukala ukuvuselelwa kwesisindo se- rectus abdominis , iziqu zangaphandle kanye nezibopho zangaphakathi . Ukuqhuma kwebhayisikili kwaphuma phezulu ukuze kusebenze i-abdominis ye-rectus.