Xa sijoyina indawo yokuzivocavoca sifuna ukuba nomzimba weetoni apho sinokubona iipakethi ezidumileyo ezintandathu. I-abs yimithambo ejikelezwe ziinkohliso kunye neenkolelo zobuxoki malunga nokukhula kwazo kunye nophuhliso. Olunye umthambo olusetyenziswa kakhulu ukuphucula isisu zezi iiplanga zesisu. Ezi ziqhelaniso zithathelwe ingqalelo njengezona zilungileyo zokuphucula indawo yesisu. Nangona kunjalo, ukuba ziluncedo kangakanani, kufuneka ihlale ixesha elingakanani, kufuneka siqeqeshe kangaphi, zeziphi ezahlukeneyo ezisebenza ngakumbi, njl.
Siza kusombulula onke la mathandabuzo kweli nqaku apho siza kuthetha nzulu malunga neeplanga zesisu.
Ukutya kwisisu esilungileyo
Ngaphambi kokuthetha ngeenyawo zesisu kunye nendlela ekufuneka sizisebenzisile kwaye siziqeqeshe, kufuneka sithethe ngento ebalulekileyo. Ukutya ngokokuzilolonga. Kufuneka sazi ukuba, ukuze sizuze ubunzima bemisipha, kufuneka sibe kwintsalela yeekhalori ekudleni ngendlela ezinzileyo ekuhambeni kwexesha. Oko kukuthi, kufuneka sichithe ixesha lokuzivocavoca sifumana ubunzima bemisipha kunye nelinye ixesha lokulahla amanqatha amaninzi. Ukwenza oku, izigaba ezibini ezaziwa ngokuba sisigaba sevolumu kunye nenqanaba lenkcazo ziyaqhutywa.
Kwinqanaba levolumu, isigaba sokufumana ubunzima bemisipha, sisebenzisa ukutya ukwenza intsalela encinci yeekhalori, kunye neprotein ephezulu, esinceda ukuba sivelise izicubu zemisipha emitsha. Ingxaki kukuba ngeli xesha lesigaba kuya kufuneka ufumane amanqatha kwinkqubo. Ngale ndlela, isisu sethu asizukujongeka sibonakale kwaye asizokwazi ukubonisa i-abs. Nangona kunjalo, Yinkqubo eyimfuneko yokubanakho ukwenza i-abs enokuthi iboniswe ngexesha lesigaba senkcazo. Ngeli nqanaba, siphulukana namanqatha esiwafumeneyo kunye "nokutyhila" i-abs.
Nje ukuba kucacisiwe oku, siza kuhlalutya zonke iiplanga zesisu kunye nezahlulo zazo.
Iiplanga zesisu kunye nezinto ezahlukeneyo
Kwiplanga lesisu sizama ukufaka uxinzelelo kuyo yonke indawo engundoqo ukuze kuveliswe inkuthazo eyaneleyo yokunyanzela izicwili ukuba zikhule. Le yindlela esikhulisa ngayo izihlunu zethu kwindawo yesisu. Nangona kunjalo, ihlala iyinto enzima kwaye kukho izinto ezahlukeneyo kuwo onke amanqanaba.
Siza kuhlalutya ukuba zeziphi ezona zinto ziphambili zesisu esiswini.
- Plate notshintsho lwenkxaso: Yiyo apho sizibeka khona kwindawo yeplanga neengalo zethu zoluliwe kwaye enye yengqiniba iguqukele kwenye indawo ukuze inqaku lenkxaso libe ngaphambili. Ngale ndlela, siya kuthi sifake kwakhona iingalo.
- IPlank ukugoba: Kolu hlobo lokwahluka, sifumana indawo eplank kwaye singangqengqeli phantsi engqiyame ngezihlahla kunye ne-instep. Siya kugobela iingqiniba zethu ukuze sisondele emhlabeni kwaye sibambe imizuzwana embalwa de sizolule iingalo zethu kwakhona.
- Umlenze omnye webhalansi: ukusuka kwibala leplanga sohlula umlenze omnye emhlabeni kwaye sizama ukugcina ibhalansi imizuzwana eliqela. Siza kuwuphumlisa umlenze emhlabeni kwakhona ukuphinda umthambo ngomnye umlenze.
- Superman yentsimbi: le yaziwa kakuhle ejimini. Inokuphakamisa ingalo enye ngaxeshanye kunye nomnye umlenze ochaseneyo. Umzimba uhlala ulungelelene kumanqaku enkxaso.
- Tyala ngamadolo esifubeni: Sizibeka kwindawo yeplanga kwaye sihamba ngokuzisa idolo esifubeni.
- IPlank ngokutsiba: kugxilwe ekuhlalutyeni ukujikeleza okuthile okhalweni. Luhlobo lomthambo olufuna amandla kuwo wonke umzimba.
Kuzo zonke ezi zinto zahlukileyo sifumana imithambo nge-fitball. Kuya kufuneka kukhunjulwe ukuba ukusebenzisa i-fitball ngekhe siwele kwi-lumbar kwaye sihlala siyigcina inkaba isiya eluphahleni. Ngale ndlela, siphepha naluphi na uhlobo lokwenzakala. Sikwanazo neeplanga ezisecaleni esime kuzo kwicala lethu ngengqiniba ephumle ngaphantsi kwegxalaba. Kuya kufuneka ubeke iinyawo zakho kunye kwaye wahlule umzimba wakho emhlabeni. Kuya kufuneka ugcine umgca othe tye ngokubhekisele emhlabeni.
Ukusebenza kweeplanga zesisu
Kuba baninzi abantu abazama ukwenza imiceli mngeni yeplanga zesisu, kufuneka sazi ukuba kuya kufuneka wenze lo msebenzi. Kule hlobo lokuzilolonga, izihlunu ezininzi ziyasebenza. Ugxininiso oluphambili lukwi-rectus abdominis kunye nokunqamlezayo.. Nangona kunjalo, ngokuzinziswa ngokupheleleyo uya kusebenza kwinxalenye yegxalaba, isifuba kwaye ubandakanye ezinye i-triceps. Senza imithambo yomzimba esezantsi. Ukubekwa kwindawo yeplank, siyabona ukuba sifuna umsebenzi othile esinqeni nakwi-rectus femoris quadriceps.
Kufuneka sikhumbule ukuba, sinokuba nezihlunu eziphuhliswe kakuhle kakhulu, ukuba xa sinomaleko weesentimitha ezimbalwa zamafutha ngaphambili asizokwazi ukubona nto. Ke ngoko, olu hlobo lokuzilolonga kufuneka ludityaniswe nokutya okune-hypocaloric ukunciphisa ipesenti yamafutha kunye nezinye iindlela zokuzilolonga.
Nangona kungumthambo osebenza kakuhle, Kuya kufuneka wenze ubuchule kakuhle. Nangona kungumthambo ongenakushukuma, akufuneki siwuqwalasele njengomthambo ongenakho ukwenzakala. Ayisiyo mthambo ocetyiswayo kubantu abaneengxaki zokutyeba kakhulu okanye ezisezantsi. Kuya kufuneka ujonge kumqeqeshi wakho ukuvavanya imeko yakho. Kuya kufuneka balungise ubuchwephesha bakho kakuhle ukuze babeke kakuhle.
Ukuba asiyenzi kakuhle le ndlela kwiiplanga zesisu, sinokulayisha indawo ene-lumbar ngokugoba kakhulu. Ngale ndlela, sifumana i-vertebrae yokubandezeleka. Enye indlela abantu abahlala bedida ngayo le mithambo kukuhamba rhoqo. Isisu kufuneka siqeqeshwe ngokungathi sesinye isihlunu. Yinto ekufanele ubenayo ngamandla, umthamo woqeqesho kunye nobuninzi ngokwenqanaba lethu kunye nenjongo Sikhangela ntoni. Masingakulibali ukuba i-abs nayo ifuna ukuphumla ukuze ikwazi ukukhula kakuhle.
Okokugqibela, kuyafana nobude bexesha. Akufuneki sidlule ixesha leplanga esiswini njengoko sinokonakalisa i-lumbar.
Ndiyathemba ukuba olu lwazi ungafunda ngakumbi malunga neeplanga zesisu.