Ukuzivocavoca umzimba okungaphantsi

ugqibelele

Ukuba ne-abs elungileyo yinjongo yabantu abaninzi abaya ejimini ukuphucula imizimba yabo. Nangona kunjalo, kukho umthambo wobungakanani bamafutha kunye nemiba ekufuneka ithathelwe ingqalelo koku. Inkqubo ye- umthambo osezantsi we-abs zezo zigxile kwenye into emazantsi esisu.

Kweli nqaku siza kukuxelela ukuba zeziphi ezona zifundo zisezantsi zesisu kwaye zeziphi izinto ekufuneka uzithathele ingqalelo ukuziphuhlisa ngokupheleleyo.

Ipesenti yamanqatha esiswini

ukuzilolonga esiswini ukumakisha v

Gcina ukhumbula ukuba ipesenteji yamafutha esinayo esiswini kubalulekile ukuba ibonakale. Nokuba wenza ntoni ngaphambi kokwenza imithambo esiswini, ukuba awunayo ipesenti yamafutha esiswini asezantsi, ngekhe ukwazi ukonwabela. Kwaye yile genetics yomntu ngamnye yenza indawo yokugcina amanqatha kwiindawo ezahlukeneyo. Kukho abantu abagcina inani elikhulu lamafutha omzimba ezinqeni, emilenzeni, ngasemva, njl. Ngelixa abanye beyiqokelela kwindawo yesisu.

Okokuqala, kufuneka kuthiwe awungekhe ulahlekelwe ngamanqatha kwalapha ekhaya. Oko kukuthi, nangona uya kuba nemithambo esezantsi esiswini, wenze okuninzi kwe-cardio, okanye usebenzise amabhanti amancinci, umzimba uya kuphelisa amanqatha ngokwemfuza. Ukuba kuya kufuneka ugcine amanqatha kwindawo yesisu, kunokwenzeka ukuba iya kuba yindawo yokugqibela apho amanqatha apheliswe khona ngokupheleleyo.

Ukunciphisa ipesenti yamafutha omzimba kufuneka useke ukusilela kwekhalori kukutya kwakho. Oku kuthetha ukutya iikhalori ezimbalwa ukusuka kwimicu emininzi yemihla ngemihla. Ngale nto, siyakwazi ukunciphisa ipesenti yamanqatha ethu kancinci kancinci ukuze singaphelisi ubunzima bemisipha obuye basibiza iindleko ezininzi. Ngale ntsilelo yekhalori kwaye ngoncedo lokuzilolonga isisu esisezantsi siya kuba nakho ukuba nesisu esinomtsalane kakhulu. Elinye inqaku elibalulekileyo ekufuneka uligcinile engqondweni kukuba akukho zincinci zisezantsi. Indawo yonke esiza kusebenza kuyo yeyombindi, ngakumbi i-rectus abdominis. Ukuba ufuna ukuqiniseka ukuba imithambo eyahlukeneyo yezantsi esiswini inokunceda ekuvuseleleni indawo esezantsi ngakumbi.

Ukuzivocavoca umzimba okungaphantsi

Makhe sibone ukuba zeziphi ezona zivatho zangaphakathi zesisu zangaphakathi zokukhuthaza ezantsi i-rectus abdominis. Kufuneka iqatshelwe ukuba nawuphi na umthambo esiwenzayo undoqo uya kusebenzisa yonke into iyonke. Nokuba ukuzivocavoca kwe-isometric kuyayinyusa yonke le ndawo.

Makhe sibone ukuba zeziphi ezona zivatho zisezantsi zesisu:

Umlenze oxokayo uphakamisa

umlenze oxokayo uphakamisa

Ukwenza lo msebenzi kuyacetyiswa ukuba ubeke izandla zethu phantsi kweempundu ukuze ungagqithisi i-lumbar. Silala phantsi ngomqolo kwaye sibeka izandla zethu phantsi kwempundu. Sibeka imilenze yethu kunye kwaye siphakamise kumgca othe ngqo kude kube senza uL ukulala nomzimba wethu. Nje ukuba sifikelele encotsheni siye sibuyele ezantsi kancinci, sibambe imilenze yethu ixesha elide kwaye sidibene ngaphambi kokuchukumisa unyawo ngomhlaba siphakamisa kwakhona kwaye senza olunye uphinda-phindo.

Kubalulekile ukuba kulo lonke ixesha lokuzilolonga indawo esiswini ikwimeko yokunyusa isikhuthazo esiqhutywa kweli qela lezihlunu. Amanqaku aphambili kulo msebenzi:

  • Gcina izandla zakho phantsi kweempundu zakho ngalo lonke ixesha.
  • Isiseko kufuneka sisebenze kwaye siqine ukwandisa ukonyusa.
  • Ukuthotywa kwemilenze kufuneka kucothe kwaye kuqhubeke.
  • Iinyawo mazingachukumisi umhlaba.

Umlenze omileyo uphakama

Ukuphakamisa imilenze yethu ukusuka elunyaweni kufuneka sisebenzise umatshini kuyo. Kubalulekile ukuba kumatshini esiyiyo ixhaswe kamnandi ukuze ingonakalisi umqolo wethu. Umatshini kufuneka abe ne-backrest exhasa zombini iingalo kunye nomva. Ukwenza umthambo, sibuyisa imilenze yethu kunye kwaye siphakamise imilenze yethu kumgca othe ngqo ukwenza uL. Emva koko siyathoba imilenze yethu ngendlela ecothayo nelawulwayo kwaye ngaphambi nje kokuba siqonde ngqo kwaye siphulukane nokuqina koomatshini, siphakamisa imilenze yethu kwakhona.

Amanqaku aphambili kulo msebenzi:

  • Umva kufuneka uthe tye kwaye uxhaswe kuyo yonke intshukumo.
  • Sifinya isiseko sokunyusa ukusebenza.
  • Akufuneki siphulukane noxinzelelo lomatshini nangaliphi na ixesha ngexesha lomsebenzi.
  • Ukuthotywa kwemilenze kufuneka kulawulwe kancinci.

Ukuphakama okunye

umthambo osezantsi we-abs

Enye indlela yokusebenza kunye nokwenza umthambo omncinci we-abs kukutshintsha imilenze yakho kwi-downswing ngokukhawuleza. Ukwenza lo msebenzi kufuneka silale ngomqolo phantsi kwaye izandla zethu sibeke ezantsi kwempundu. Ngale ndlela, siqinisekisa ukhuseleko lomqolo wethu. Siphakamisa umlenze omnye phezulu kwaye njengoko sihla, siphakamisa omnye umlenze. Ngenye indlela, siphakamisa imilenze yethu ngokuqhubekayo ngokungathi sihamba ngenyawo. Kukuzilolonga ukunyusa isantya kwaye kufuneka ibanjwe ubuncinci imizuzwana engama-20.

Amanqaku aphambili kulo msebenzi:

  • Izandla kufuneka zibe phantsi kweempundu ukukhusela i-lumbar yethu.
  • Sifinya isiseko sokunyusa ukwenziwa kweqela lezihlunu.
  • Senza ukuphindaphinda ngokukhawuleza kwaye sibambe imizuzwana engama-20.
  • Iinyawo azinakuchukumisa umhlaba kwakhona.

Imithambo engaphantsi ye-abs: crunch ephezulu ye-pulley

Le yeyona mithambo ilungileyo ye-abs yokuqhubela phambili kunye nokhuseleko. Ukwenza oku, kufuneka singene kwipulley kwaye sisebenzise intambo ukutsala ubunzima kuthi. Senza umqondiso wesisu kodwa singabonyusa kancinci ubunzima esibuthweleyo. Abantu abaninzi bakholelwa ukuba lo msebenzi wenziwa kwi-abs ephezulu. Nangona kunjalo, njengoko besesitshilo ngaphambili, akukho nto injenge-abs ephezulu okanye esezantsi. Lo msebenzi ugxininisa i-rectus abdominis yonke kwaye iya kukunceda ufumane i-V elungileyo.

Amanqaku aphambili kulo msebenzi:

  • Kuya kufuneka ugcine iinyawo zakho kunye kunye nesisu sakho siqinile.
  • Umva kufuneka uhle ngokuthe ngqo kwaye uthambekele kancinci ekupheleni kohambo.
  • Isigaba se-eccentric kufuneka silawulwe.

Ndiyathemba ukuba ngolu lwazi unokufunda ngakumbi malunga neyona mithambo ilungileyo yangaphakathi esiswini.


Umxholo wenqaku uyabambelela kwimigaqo yethu imigaqo yokuziphatha yokuhlela. Ukuxela impazamo cofa apha.

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  1. Uxanduva lwedatha: UMiguel Ángel Gatón
  2. Injongo yedatha: Ulawulo lwe-SPAM, ulawulo lwezimvo.
  3. Umthetho: Imvume yakho
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