Kuva neakanaka abs ndicho chinangwa chevanhu vazhinji vanoenda kunzvimbo yekurovedza muviri kuvandudza iwo muviri wavo. Nekudaro, kune mafuta akawanda ekurovedza muviri uye maficha ekufunga nezve izvi. Iyo dzikisa abs kurovedza muviri ndoaya anotarisa pane chimwe chinhu munzvimbo yepazasi yedumbu.
Munyaya ino isu tichaenda kukuudza kuti ndeapi akanyanya akadzika epazasi ekurovedza muviri uye ndeapi mativi aunofanirwa kufunga nezvazvo kukudziridza iwo kuzere.
Peresenti yemafuta epamuviri
Ramba uchifunga kuti chikamu chemafuta chatinacho mudumbu medu chakakosha kuti chionekwe. Zvisinei nezvaunoita usati waita maekisesaizi epamuviri, kana iwe usina yakaderera yepamuviri mafuta muzana, haugone kuvanakidzwa. Uye ndeyekuti genetics yemunhu wega wega inoita chitoro chemafuta emuviri munzvimbo dzakasiyana. Kune vanhu vanochengeta huwandu hwakawanda hwemafuta emuviri mumagaro, makumbo, musana, nezvimwe. Nepo vamwe vachiiunganidza munzvimbo yemudumbu.
Chekutanga pane zvese, zvinofanirwa kutaurwa kuti haugone kurasikirwa nemafuta munharaunda. Ndokunge, kunyangwe iwe uchange uine kudzika kwepamuviri kwepamuviri, ita yakawanda cardio, kana kushandisa mabhanhire ekutsvedza, muviri unobvisa mafuta nemajini. Kana iwe uchifanira kuchengeta mafuta mudumbu nzvimbo, zvinonyanya kuitika kuti ichave iri nzvimbo yekupedzisira umo mafuta akabviswa zvachose.
Kuti udzikise muzana yemafuta emuviri unofanirwa kumisikidza caloric dhefisiti mukudya kwako. Izvi zvinoreva kuti kudya mashoma macalorie kubva kumamwe mabhureki muhupenyu hwako hwezuva nezuva. Nezvo izvi, isu tinokwanisa kudzora mafuta edu muzana zvishoma nezvishoma kuti tirege kubvisa tsandanyama iyo yakatidhurira zvakanyanya kuwana. Neiyi caloric deficit uye nerubatsiro rwepazasi dumbu rekurovedza isu tichakwanisa kuve neinoyevedza kwazvo dumbu. Imwe pfungwa yakakosha yekuisa mundangariro ndeyekuti hapana epasi epasi pese se. Iyo nzvimbo yese yatinoenda kunoshanda ndeyomukati, kunyanya rectus abdominis. Kana iwe uchida kuve nechokwadi chekuti akasiyana epasi ezasi emimba kurovedza anogona kubatsira kukurudzira chimwe chinhu zvakanyanya chikamu chepazasi.
Lower abs maitiro
Ngatione kuti ndeapi akanakisa emimba epamuviri emitambo yekumutsidzira chikamu chepazasi cherectus abdominis. Izvo zvinofanirwa kucherechedzwa kuti chero kurovedza kwatinoita iko kwepamoyo kunozoshandisa zvese zvizere. Kunyangwe isometric kurovedza muviri inosimudzira ino nharaunda yese.
Ngatione kuti ndeapi akanyanya kurovedza ezasi emimba ekurovedza muviri:
Gumbo rinonyepa rinosimuka
Kuti tiite chiitiko ichi zvinokurudzirwa kuisa maoko edu pasi pebutiro kuitira kuti usapfuurire lumbar. Isu tinorara pasi pasi nemusana uye tinoisa maoko edu pasi pechiuno. Isu tinoisa makumbo edu pamwechete uye tinosimudza munzira yakatwasuka kusvika pakuita L akarara nemuviri wedu. Kana tangosvika kumusoro tinodzokera pasi zvishoma nezvishoma, takabata makumbo edu kwenguva yakareba sezvinobvira uye pamwe chete tisati tabata rutsoka nevhu tinosimudza zvakare toita kumwe kudzokorora.
Izvo zvakakosha kuti panguva yese yekurovedza muviri mudumbu mune kukakavara kuwedzera kurudziro inoendeswa kune iri mhasuru boka. Pfungwa dzakakosha muchiitwa ichi:
- Chengeta maoko ako pasi pechiuno chako nguva dzose.
- Iyo yepakati inofanirwa kuve inoshanda uye yakasimba kuti iwedzere kukurudzira.
- Kuderedza kwemakumbo kunofanira kunonoka uye kufambira mberi.
- Tsoka hadzifanirwe kubata pasi.
Gumbo rakamira rakasimudza
Kusimudza makumbo edu kubva kutsoka isu tinofanirwa kushandisa muchina wairi. Izvo zvakakosha kuti mumushini isu tiri inotsigirwa zvakanaka kuti irege kukuvadza musana wedu. Mushini unofanirwa kunge uine backrest inotsigira ese mawoko uye kumashure. Kuti tiite kurovedza muviri, tinodzosa makumbo edu pamwe chete uye tinosimudza makumbo edu munzira yakatwasuka kuti tigoita L. Kana tichida kuwedzera kukurudzira zvishoma, tinogona kuchengetedza nekubata munzvimbo iyi kwechipiri. Ipapo isu tinodzikisa makumbo edu munzira inononoka uye inodzorwa uye tangoti tanyatsoita musana uye kurasikirwa nemanical tension, tinosimudza makumbo edu zvakare.
Pfungwa dzakakosha muchiitwa ichi:
- Musana unofanirwa kutwasuka uye kutsigirwa mukati mekufamba.
- Isu tinosvina musimboti kuti tiwedzere kumisikidza.
- Hatifanire kurasikirwa nemagetsi kusagadzikana chero nguva panguva yechiitwa.
- Kuderera kwemakumbo kunofanira kudzorwa zvishoma nezvishoma.
Kukwidziridzwa kumwe
Imwe nzira yekushandira kunze uye kuita yakaderera abs kurovedza muviri ndeyekuchinjanisa makumbo ako pakuderera nekukurumidza. Nezve chiitiko ichi tinofanirwa kurara nemusana pasi uye nekuisa maoko edu pasi pegumbo. Nenzira iyi, isu tinovimbisa kuchengetedzeka kwemusana wedu. Tinosimudza rimwe gumbo kumusoro uye sezvatinoenda pasi, tinosimudza rimwe gumbo. Zvimwe, isu tinosimudza makumbo edu tichienderera sekunge isu tave kukwirisa. Icho chiitiko chekuwedzera kumhanya uye inofanira kubatwa kweinenge makumi maviri masekondi.
Pfungwa dzakakosha muchiitwa ichi:
- Maoko anofanira kunge ari pasi pebutiro kuchengetedza lumbar yedu.
- Isu tinosvina yakakosha kuti tiwedzere kumisikidza kweboka remhasuru.
- Isu tinoita kudzokorora nekukurumidza uye kubata kwemasekondi makumi maviri.
- Tsoka hadzigone kubata pasi zvakare.
Yakaderera abs kurovedza muviri: yakakwira pulley crunch
Ichi ndicho chimwe cheakanakisa maitiro eAB kusimba kwese kufambira mberi nekuchengetedza. Kuti tiite izvi, tinoda kukwira pulley uye toshandisa tambo kukwezva uremu hwacho kwatiri. Isu tinoita chiratidzo chedumbu asi isu zvishoma nezvishoma tinogona kuwedzera huremu hwatakatakura. Vanhu vazhinji vanotenda kuti chiitiko ichi chinoitirwa kune yepamusoro abs. Nekudaro, sezvatakambotaura, hapana chakadai chinhu senge yepamusoro kana yepasi abs. Ichi chiitiko chinosimbisa iro rese rectus abdominis uye ichakubatsira iwe kuwana yakanaka V.
Pfungwa dzakakosha muchiitwa ichi:
- Iwe unofanirwa kuchengeta tsoka dzako pamwechete uye dumbu rako rakasimba.
- Iyo yekumashure inofanirwa kudzika yakatwasuka uye iine zvishoma zvido pakupera kwerwendo.
- Iyo eccentric chikamu inofanirwa kudzorwa.
Ndinovimba kuti neruzivo urwu iwe unogona kudzidza zvakawanda nezve yakanakisa yemukati edumbu kurovedza muviri.