Ngokuqinisekileyo ukuba usejimini ufuna ukuba nesisu esichazwe kakuhle. Ukuphawula iipakethi ezidumileyo ezintandathu yinto engaphezulu kweyodwa ejonga xa kuziwa ekubunjweni. Nangona kunjalo, lo ngumsebenzi onzima ofuna kuphela umbingelelo, kodwa namava athile okwenza ubuchule obuhle kwimithambo. Namhlanje siza kukufundisa uhlobo lomthambo oluya kukunceda kakhulu ukufikelela kwinjongo yeepakethi ezintandathu eziphawuliweyo. Imalunga ne- isometric engekho. Ukongeza, siya kukufundisa ezinye izikhokelo ezibalulekileyo ekufuneka uzithathele ingqalelo ukuze uphumelele.
Ngaba uyafuna ukwazi ngakumbi malunga nomsebenzi we-isometric abs? Qhubeka ufunda kuba sikuxelela yonke into ngokweenkcukacha.
Crunches Isometric okanye amaplanga static
Olu hlobo lokuzivocavoca luyaziwa njengeplanti emileyo. Olona ncedo luphambili lokuba le mithambo isisu inayo ngaphezulu kokunye kukuba iziphumo ziqala ukubonakala ngexesha elifutshane. Kwaye ukuba ubuchwephesha buchanekile, banokuba nefuthe elininzi kwiimisipha zesisu. Ukongeza, ungakulibala malunga nokugoba ngaphezulu nokuphindaphinda ukwenza ukuphindaphinda okungapheliyo.
Ndiyabulela kolu hlobo lokuzilolonga, ezinye izibonelelo zinokufunyanwa ngaphandle kokuba neepakethi ezintandathu, njengokulungisa ukuma komzimba nokwenza umqolo wethu uqonde. Isisu esomeleleyo sinoxanduva lokulungisa ngcono ukuma komzimba. Ukongeza, ziyasebenza ukomeleza iingalo, amagxa kunye ne-quadriceps, kuba luhlobo lomthambo olubandakanya izihlunu ezininzi ngexesha lokwenza.
Lo msebenzi uqhubela phambili. Oko kukuthi, thina ngokwethu singaloyisa ixesha lokuba sihlale kwipleyiti kwaye sisebenza ngakumbi nangakumbi. I-Isometric abs zinzima kakhulu ekuqaleni. Bambalwa abantu abathanda ukuhlala ngaphezulu komzuzu besenza iplank ngaphandle kwesidingo sokuncama. Iingalo zakho, amagxa, kunye nee-quads ziyaphela kwaye awusenakuyithatha kwakhona. Nangona kunjalo, uqaphela uxinzelelo olukhulu kwindawo yonke yesisu eya kukunika umthwalo omkhulu ngakumbi kunawo nawuphi na umthambo.
Inyani yile yokuba iphelele. Nangona ekuqaleni kubiza kakhulu ukuphumeza, izibonelelo ziyakhawuleza kwaye zihlala ixesha elide. Kubantu abaninzi abanesisu esiswini, olu hlobo lokuzivocavoca lufanelekile ukuba lubonakale lincinci kwaye uqaphele ukuba usebenze loo ndawo.
Abasetyhini abaninzi bakufumanisa kufanelekile ukwenza olu hlobo lokuzilolonga emva kokubeleka ukuze ubuyele kwimilo kunye nakwitoni. Ngale ndlela, i-bikini ilingana ngcono kwaye banokuzithemba ngakumbi ngokujonga ukuba bahle kwaye babenciphile.
Izinto ezinokuqwalaselwa
Inye into ekufuneka icace ukumakisha iipakethi ezintandathu ayisiyonto yokuzivocavoca esiswini, kodwa kukutya. Nokuba sichitha imini yonke sisenza iiplanga ze-isometric, ayizukunceda nganto ukuba asinayo ipesenti yamafutha. Malunga ne-11-12% yamadoda kunye ne-17-18% yabasetyhini. Ukuba amanqatha ethu aphezulu kunalawo eepesenti, i-abs ayizukubonwa nokuba senza i-isometric abs.
Ukunciphisa amanqatha ethu esiswini, kufuneka sibekhona kwisicwangciso sokutya esekwe kukusilela rhoqo kweekhalori ngokuhamba kwexesha. Ukutya okusekwe kumanqanaba aphezulu eproteni, aphakathi kumanqatha asempilweni, kunye neecarbohydrate ezisezantsi. Ngale ndlela sinokulahlekelwa ngamanqatha ngaphandle kokulahlekelwa sisihlunu. Ngokufanelekileyo, yenza uqeqesho lobunzima njengoko unciphisa ubunzima ukuphepha ukumosha izihlunu.
Kwaye, njengoko besesitshilo ngaphambili, i-isometric abs ayizukunceda kuphela ukuba nesisu esinomtsalane kakhulu, kodwa iya kuba negalelo nakwixesha elizayo, xa ungaphezulu kweminyaka engama-50 ubudala, ukulungisa imeko yakho kwaye uphephe indawo enkulu yokwenzakala kwabantu abadala.
Baninzi abantu basetyhini abathi, ngexesha lokukhulelwa, baphathwe ziintlungu eziqatha zomqolo. Kubo bonke abo bane-curvature emqolo, le mithambo iya kukunceda (nokuba ubona iipakethi ezintandathu okanye hayi) ukwenza ibhanti yendalo elungisa ukuma komzimba kunye nokunciphisa iintlungu.
Akufuneki sicinge kuphela ngezibonelelo zobuhle, kodwa nangempilo yethu. Gcina ukhumbula ukuba ekuphela kwendlela yokwandisa i-abs yethu kungokusebenzisa inqanaba lokufumana izihlunu. Kuyo kuya kufuneka sifumane ubunzima namafutha kwinkqubo, eya kuthi emva koko incitshiswe kwinqanaba lenkcazo apho sinokumakisha khona iipakethi zethu ezithandekayo ezintandathu.
Izibonelelo ze-isometric abs
Ezi abs zinezibonelelo ezinkulu emzimbeni wethu. Ezi zilungiso zikhankanywe apha ngasentla
ukuhlala kunye nokunciphisa iintlungu. Ikwanceda amalungu ethu angabi buhlungu ngokuhamba kwexesha.
Eyona nto intle malunga nokuzivocavoca kukuba ungazidibanisa nezinye iintlobo zokwenza umthambo esiswini kunye ne-cardio ekupheleni kokwenza umthambo kwaye akukho mfuneko yokuba uye ejimini uyokuzilolonga. Ungayenza ekhaya, egadini, elunxwemeni okanye echibini. Uya kudinga umati kuphela ukunqanda ukonakalisa iingalo zakho ngelixa uxhaswa.
Phakathi kwezibonelelo esizifumanayo kule mithambo sibala oku kulandelayo:
- Yandisa amandla ethu kunye nethoni yezihlunu.
- Ukuthintela iintlungu, ukwenzakala kunye nokuphuculwa kwesimo sethu.
- Ukuphuhliswa kwesakhiwo semisipha esiswini.
- Yandisa ukuxhathisa kwethu.
- Ukomeleza indawo esiswini kunye ne-lumbar.
- Yonyusa ukuzithemba kubantu abaninzi ukuze bazibone benesisu esichaziweyo.
Indlela yokwenza iiplanga ze-isometric kwimfezeko
Ngoku siza kukuxelela izikhokelo ezifanelekileyo zentsimbi ukuze ufumane uninzi lomthambo.
- Sibeka izandla zethu okanye iingqiniba ngokuhambelana amagxa enza i-angle ye-90 degree efanelekileyo. Ungawajisa amandla ngokungcono ngokusonga amanqindi akho.
- Silungisa umva kwaye silungelelanise i-pelvis kunye nomzimba wonke.
- Ukwenza umthambo kakuhle, siza kufaka uxinzelelo kwii-quadriceps ukugcina umzimba uthe nkqo kwaye ungonzakalisi amadolo ethu.
- Amaqatha akho nawo kufuneka abe kwinqanaba le-90 degree.
- Intamo ihambelana nomqolo kwaye sigcina sijonge phantsi umhlathi uvaliwe ukwenzela ukuba isibeleko singathathi uxinzelelo.
- Kuya kufuneka ucofe isisu sakho kanzima kwaye ngengqondo ubuyise iingalo zakho emva. Ngale ndlela sonyusa uxinzelelo kumbindi kwaye siphucula uzinzo lomzimba.
Ndiyathemba ukuba ngezi ngcebiso unokwenza iiplanethi ezilungileyo kunye nezilungileyo, kunye nokutya kwakho, isisu osifunayo kakhulu.