Yakha umgomo wakho wokwakha umzimba ongcono
Izindlela ezinhle kakhulu zokuzivocavoca zingase zikumangaze. Akwanele ukwenza nje ama-crunches nama-sit ups. Ukuze wakhe umgogodla oqinile udinga ukusebenzisa imisipha ehlukahlukene, kusukela ezinqulwini zakho kuya emahlombe akho.
Iningi labantu licabanga ngomgogodla njengepakethe enhle eyisithupha noma i-toned ye-toned. Kodwa i-abs inezinyathelo ezilinganiselwe futhi eziqondile, futhi yiziphi izazi ezibhekisela kuzo ngokuthi "ingqikithi" empeleni iqukethe imisipha ehlukahlukene ehamba ubude be-torso yonke.
Uma lezi zinsizakalo zemisipha, zizinzisa umgogodla, i-pelvis, nebhande lehlombe futhi zakha isisekelo esiqinile sokusekela ukunyakaza okunamandla kwemikhawulo yakho. Izinhlelo zokuzivocavoca ngokwemvelo kudingeka zibheke zonke lezi zinhlangano zomzimba ukuze ziphumelele.
Yini Imisindvo Eyisisekelo?
Ochwepheshe bayashintsha kulokho imisipha abayibheka njengemisipha eyinhloko . Ezinye zihlanganisa imisipha ye-pelvic floor . Uhlu olulandelayo lubandakanya imisipha yomzimba ejwayelekile kakhulu kanye namaqembu awaziwa kakhulu:
- I-Rectus abdominis : Ekhona eduze kwesisu, lokhu kuyisisindo somzimba esaziwayo kakhulu futhi ngokuvamile sibizwa ngokuthi yi-pack ayisithupha ngenxa yokubonakala kwayo kubantu abafanelekile nabancane.
- I- spinae ye- Erector : Leli qembu lemisipha emithathu ligijima entanyeni yakho emuva emuva.
- I-Multifidus: Etholakala ngaphansi kwe-spinae ye-erector eceleni kwekholomu ye-vertebral, lezi zinhlanzi zandisa futhi zijikeleze umgogodla.
- Ama-oblique angaphandle: Ahlala eceleni nohlangothi lwesisu.
- Izibopho zangaphakathi: Ezitholakala ngaphansi kwezibopho zangaphandle, zigijima ngendlela ehlukile.
- I-transdom abdominis (i-TVA): Etholakala ngaphansi kwe-obliques, iyona ejulile yezinsipho zomzimba (imisipha yesisindo sakho) futhi igoqa umgogodla wakho wokuvikela nokuzinza.
- I-Hip flexors: Ekhona phambi kwesikhumba nesenzalo esingaphezulu, imisipha eyenza izimpande ze-hip zifaka i- psoas enkulu , i-illiacus, i- rectus femoris , i-pectineus, ne-sartorius.
- Gluteus medius and minimus: Lezi zitholakala eceleni kwe-hip.
- I-Gluteus maximus, i- hamstring group , i-piriformis: Lezi zitholakala ngemuva komlenze wesigqoko nomlenze ongenhla.
- Izidakamizwa ze-hi : Lezi zitholakala emthangeni wangaphakathi bese zidweba imilenze phakathi kwe-midline.
Izinzuzo Zamandla Amandla Amandla
Kungani ufuna ukuthuthukisa amandla akho amakhulu? Nazi izizathu eziphezulu:
- I-Strong Core Iyanciphisa Ubuhlungu Bokubuyela Emuva: Izibeletho zithola zonke izikweletu ngokuvikela i-back kanye nesisekelo samandla, kodwa ziyingxenye encane yalokho okwenza umgomo. Eqinisweni, imisipha yomzimba ebuthakathaka futhi engalingani ehlotshaniswa nobuhlungu obuphansi emuva. Imisipha yomzimba engapheli iholela ekulahlekelweni kwekhalenda elifanele le-lumbar kanye nokuhlelwa kwe-swayback. Imisipha yomzimba eqinile, enokulinganisela isiza ukugcina isimo esifanelekile futhi sinciphise amandla emgodleni.
- Isici Esiqinile Sithuthukisa Ukusebenza Kwezemidlalo: Ngenxa yokuthi imisipha ye-trunk ne-torso igxilisa umgogodla ovela emgodleni kuya entanyeni nasehlombe, ivumela ukudluliselwa kwamandla ezandleni nasemilenzeni. Zonke izinyathelo ezinamandla zivela phakathi nendawo yomzimba, futhi azange zivela emlenzeni kuphela. Ngaphambi kwanoma yisiphi isisindo esinamandla, okusheshayo kwemisipha kungenzeka emaphethelweni, umgogodla kufanele ube oqinile futhi uzinzile, futhi uma uqinile ngokwengeziwe, umgogodla onamandla kunayo yonke imikhawulo ingayithola.
- Isici Esinamandla Sithuthukisa Ukungalingani Kwangaphakathi: Ukuqeqesha imisipha yomgogodla kusiza ukulungisa ukungalingani kokuthunyelwe kwangasese okungabangela ukulimala. Inzuzo enkulu enkulu yokuqeqeshwa okuyisisekelo ukuthuthukisa ukufaneleka komzimba-uhlobo lokuqina olubalulekile ekusebenzeni kwansuku zonke nemisebenzi ejwayelekile.
Ukuzivocavoca Okusebenzayo Okuphumelelayo
Esikhundleni sokuhlukanisa i-abs, ukuvivinya umzimba okuyisisekelo kuphumelela kakhulu uma i-torso isebenza njengeyunithi eqinile ngemisipha yangaphambili nangemuva yokuthenga ngesikhathi esifanayo. Lezi zivivinyo kufanele zibe ukunyakaza okuhlangene futhi kufanele uqaphe ukuqiniswa komgogodla wakho.
Ukuqhaqha ngamathumbu kuyindlela eyisisekelo esetshenziswa ngesikhathi sokuqeqesha umzimba.
Ukuze ubambe kahle, kufanele uzame ukukhipha inkaba yakho emuva emgodleni wakho, ukuqoqa imisipha ye-abdominus (TVA) ehamba phambili. Kumele ukwazi ukuphefumula ngokulinganayo ngenkathi ubhaqa futhi ungabambeli umoya wakho.
Izindlela eziningi zokuqinisa umzimba zingenziwa ekhaya ngaphandle kwemishini. Abanye, njengokuqeqeshwa okusebenzayo , kungenziwa ngokufaka amabhola okuzinza namabhola ezemithi emsebenzini wakho ojwayelekile.
Yiziphi Izifundo Ezinkulu Kakhulu?
Ukuzivocavoca umzimba kuphumelela kakhulu uma behlanganyela imisipha eminingi kulo lonke i-torso ewela amalunga amaningana futhi isebenza ndawonye ukuze ihlanganise ukuzinza. Eminye yokuzivocavoca okungcono kakhulu yimizimba elula ye-bodyweight, kuhlanganise nokusebenza okulandelayo nokuzivocavoca komuntu ngamunye.
Ukusebenza Okuyisisekelo
- Ukuqeqeshwa Okusheshayo Okusheshayo : Uma ufuna ukuqeqeshwa okuyisisekelo okulula, okusebenzayo, lo mkhuba awuthathi isikhathi esiningi noma imishini kodwa uhlanganisa yonke imisipha yomzimba eyisisekelo.
- Ukuma emsebenzini oku- Ab : Awudingi ukufika phansi kulo mdlalo osebenzisa ama-exercise amaningi angcono kakhulu.
- Ingqikithi Yokusebenza Okuyinhloko : Lezi zivivinyo eziyisikhombisa zisebenzisa ibhande lokumelana nebhola lokuzinza.
- I-Yoga ne-Pilates iphinde inselele ukulinganisela kwakho, ukuguquguquka kwemvelo, namandla enamandla.
Ukuzivocavoca okuvamile komuntu ngamunye
- I-Dragon Flag Advanced Exercise Exercise
- Iplanki
- Plank Side
- Push Up
- V-Sits
- Izikwele
- Ibhuloho Emuva
- I-Hip Lift
- I-Oblique Twist
- I-Plank ku-Balance Ball
- Lunge Nge-Twist
- AmaSupermans
Imishini Engcono kakhulu Yokwenza Okungcono
Ungasebenzisa imishini ezokwengeza isici sokulinganisela emisebenzini yakho yokuzivocavoca, ngokwemvelo ukubandakanya umgomo wakho. Imishini engcono kakhulu ihlanganisa:
- Imiklomelo yemikhiqizo efana neBOSU Ball , amabhodi alinganisela, amabhodi we-wobble, nabanye
- Imithi yezokwelapha: Thenga kusuka ku-Amazon
- Kettlebells: Thenga kusuka ku-Amazon
- Amabhola okuzinza: Thenga kusuka ku-Amazon
- I-Knee iphakamisa: Thenga kusuka ku-Amazon
- Ama-Dumbbells: Thenga kusuka ku-Amazon
Izwi elivela
Umgogodla oqinile, ongalungile usiza imisebenzi yakho yansuku zonke kube lula ukuyenza futhi ithuthukise ukusebenza kwakho kwezemidlalo nokuzivocavoca. Ungabandakanya ukuqiniswa okuyisisekelo ekusebenzeni kwakho ngokuthatha ezinye zezitatimende zakho ze-ab bese uzenza zimi noma ibhola elizinzile. Ungakheli iphakethe eliyisithupha uma ungaqinisa yonke ingqikithi yakho.
> Umthombo:
> Brumitt J, Matheson JW, Meira EP. Ukuqiniswa Okuyisisekelo Ukuzivocavoca Ukuzivocavoca, Ingxenye I. Impilo Yezemidlalo: Indlela Yokuzivocavoca . 2013; 5 (6): 504-509. i-doi: 10.1177 / 1941738113502451.
Ukudalula: Ngama-Fit, abalobi bethu bezobuchwepheshe bazibophezele ekucwaningeni nasekubhala izibuyekezo ezizicabangelayo nezihleliwe zemikhiqizo engcono kakhulu empilweni yakho nasemndenini wakho. Uma uthanda lokho esikwenzayo, ungasisekela ngokusebenzisa izixhumanisi zethu ezikhethiwe, okusihola ikhomishini. Funda kabanzi mayelana nenqubo yethu yokubuyekeza .