Xa siqala kwindawo yokuzivocavoca, sonke sifuna i-abs enomdla ngokwenene. Nangona kunjalo, zininzi izinto abantu abangazaziyo malunga neli qela lezihlunu. Abanye abantu abazi ukuba benze njani imithambo kakuhle kwaye abanye abantu abazi ukuba zeziphi izinto ezixabisekileyo zoqeqesho ekufuneka zithathelwe ingqalelo ukuze bakwazi ukubenza babonakale. Nokuba siyintoni na isizathu, namhlanje siza kuthetha ukwenza njani ukuhlala ngokuchanekileyo.
Ukuba ufuna ukwazi ukuba ungenza njani ngokuchanekileyo, siza kukucacisela kweli nqaku.
Ukwenza njani ukuhlala ngokuchanekileyo
Into yokuqala ekufuneka siyithathele ingqalelo ngaphambi kokwazi ubuchule obuhle kwimithambo yesisu yipesenti yethu enamafutha. Kuya kufuneka uyazi ukuba kuthi xa sisenza inani lezihlalo esizenzayo, ukuba sinepesenti ephezulu yamafutha, ngakumbi kwindawo yesisu, izibilini azizukubonakala. Oko kukuthi, ukuba asinamafutha amancinci, akunamsebenzi ukuba bangaphi abakhoyo esingenako ukubona ipakethe ezintandathu ezidumileyo.
Kukho abantu abasebenza imithambo emininzi yonke imihla ukomeleza eli qela lezihlunu. Ngapha koko, ubungqina besayensi buyehluleka ukuqinisekisa ukuba i-abs kufuneka iphathwe njengalo naliphi na elinye iqela lemisipha. Kufuneka uye kwizinto ezahlukeneyo zoqeqesho kwaye uzibandakanye kwindlela yethu yokwenza umthambo. Izinto zoqeqesho ezinjengevolumu yomsebenzi, amandla kunye nokuhamba rhoqo.
Kuya kufuneka sazi ukuba i-abs inesisipha esinye kwaye kufuneka sisebenze ngokungathi sesinye. Ngokuqinisekileyo awuyi kucinga ngokwenza iiseti zesifuba sokuphindaphinda okungaphezulu kwama-50. Nangona kunjalo, baninzi abantu abasaziyo ukuba sinokwenza njani ngokuchanekileyo kwaye senze uthotho olungenasiphelo. Izisu kufuneka zenziwe ngevolumu yoqeqesho ehambelana nenqanaba lomntu kunye nenjongo yabo. Kuyafana nokuqina kunye nokuhamba rhoqo. Ukuze kubekho i-hypertrophy kwinqanaba leselula, kufuneka kubekho isishukumisi esikufutshane nokusilela kwemisipha. Oku kuthetha ukusinika impinda enye okanye ezimbini zokungaphumeleli kwezihlunu.
Umahluko wokugqibela oza kuthathelwa ingqalelo lixesha. Asinakho ukuba ne-abs elungileyo ukuba asisebenzi ngerandi kwinqanaba elilungelelanisiweyo.
Ukusilela kweCaloriki
Enye into ebalulekileyo yokufunda indlela yokwenza ukuhlala ngokuchanekileyo yipesenti yamafutha. Gcina ukhumbula ukuba ukuba isisu sethu sinepesenti ephezulu yamafutha asizukubona isisu. Ukuze sikwazi ukutyhila ezi zihlunu kufuneka sibe neepesenti ezityebileyo. Ukuphulukana namanqatha amaninzi esiwafumeneyo kufuneka simisele intsilelo yekhalori ekudleni ukuze sikwazi ukunciphisa umzimba ngokuthe ngcembe nangokwempilo.
Akufanele silibale ukuba kwi Uninzi lwezixhobo ezisisiseko zokudibanisa ezininzi kuya kufuneka sisebenze kunye nekhontrakthi. Isiseko sonke somzimba, kubandakanya nezisisu, kufuneka sinikwe ikhontrakthi yokuqesha ngcono imicu yemisipha kunye nozinzo olungcono ngokubanzi. Le yindlela esisebenza ngokungangqalanga ngayo isisu ngaphandle kwesidingo sokwenza imithambo ethile kuyo.
Kubalulekile ukuba ube neepesenti ezityebileyo ukuze ube ne-abs ebonakalayo. Ukuseka intsilelo yekhalori ekutyeni, kufuneka sibala ukuba zeziphi na iikhalori zolondolozo kunye nokunciphisa ii-calories ezingama-300-500.
Ungakwenza njani ukuhlala ngokuchanekileyo ngokuzivocavoca umzimba
Ukusebenza yonke imisipha yengundoqo kubalulekile ukuba ube nempilo enhle kwaye ukhusele ukulimala. Isiseko yiyo yonke into equka izihlunu eziphambili zomzimba. Ezi zihlunu Zisisu, ii-oblique, i-lumbar, i-flexors kunye ne-extensors ye-hip kunye neempundu. Ayizukunceda nje kuphela ukuba sizinze ngcono, kodwa ikwakhona nokulungisa ukuma nokuthintela ukwenzakala.
Makhe sibone ukuba zeziphi ezona mithambo ziphambili zokufunda indlela yokwenza ukuhlala ngokufanelekileyo. Le mithambo ilula ukuyenza ngaphandle kwebhokisi. I-Trus inakho kwaye iyanzima njengoko siqhubeka. Indlela echanekileyo yokusebenzela ukungabikho kwakho kwasekuqaleni kukusebenza loo mithambo ye-isometric. Oko kukuthi, le mithambo yile esekwe kwiimisipha zesisu ezisebenza ukugcina ukuma komzimba.
Iplanga lesisu
Lo msebenzi ubaluleke kakhulu, ulula. Siza kuzixhasa iingqiniba ekuphakameni kwamagxa kwaye siya kuwandisa umzimba wethu ngokuhambelana ngokupheleleyo nomhlaba. Kufuneka sivule iinyawo esinqeni kwaye sijonge imeko yendalo yomzimba. Sizakubamba kwesi sikhundla de sive ukuba sitshisiwe kwaye asisakwazi.
Ungakwenza njani ukuhlala ngokuchanekileyo: iplanga esecaleni
Kukuzilolonga okufana nje neplanga lesisu. Kuya kufuneka ubeke ecaleni. Ukwenza oku, siyakuxhasa enye yeengalo kwaye sishiye imilenze ithe nkqo. Sizama ukugcina isikhundla ngomsebenzi we-isometric wezihlunu zesisu. Ngale ndlela, siya kufunda ukuba sinokwenza njani ukuhlala ngokuchanekileyo. Ukuba awunako ukuwuxhasa ngokupheleleyo umzimba, sinokuzixhasa kwicala lamadolo endaweni yeenyawo.
Ibhulorho ezukileyo
Yenye yeendlela ezilula zokusebenzisa umqolo osezantsi kunye neempundu. Siza kubeka izandla zethu kumacala omabini omzimba kwaye siphakamise i-gluteus emhlabeni kwaye sikhame ngokusemandleni. Akufuneki siphakamise inyonga kakhulu ukuze ingabinabungozi. Siza kubamba kule ndawo imizuzwana embalwa.
Ngaba isisu siluncedo ekunciphiseni ubunzima?
Lo mbuzo uphendulwa nguewe nohayi. Yonke imithambo esele siyikhankanyile kuluhlu ikunceda ulahlekelwe ngamafutha ngokwenza umthambo nokuhamba. Kuya kufuneka icaciswe into yokuba awukwazi ukuqeqesha indawo esiswini, siza kuphulukana namanqatha esisu. Amafutha ayalahleka kwindawo apho kumiselwe kwangaphambili ukuba ilahleko kuqala. Ukuba ungomnye wabo bantu bathambekele ekugcineni amanqatha ezingalweni, kuya kufuneka uthathele ingqalelo ukuba iya kuba yindawo apho kuya kubiza imali engaphezulu ukulahlekelwa ngamanqatha.
Ukufumana ibha yetshokholethi edumileyo esiyifunayo uneepesenti ezityebileyo ezingaphantsi kwe-15% kumadoda kwaye zingaphantsi kwe-20% kwabasetyhini. Oku kuyindlela ebanzi. Kuya kufuneka kukhunjulwe ukuba, ukuba umntu ugcina amanqatha amancinci esiswini, uya kuba nakho ukuphawula i-abs ngenani elikhulu lamafutha omzimba.
Ndiyathemba ukuba ngolu lwazi unokufunda ngakumbi malunga nendlela yokwenza ngokuchanekileyo.