Impela uma usejimini ufuna ukuba nesisu esichazwe kahle. Ukumaka iphakethe eliyisithupha elidumile yinto engaphezu kweyodwa ebhekwa uma kukhulunywa ngokuthola isimo. Kodwa-ke, lona ngumsebenzi onzima odinga ukuzidela kuphela, kepha futhi nesipiliyoni esithile sokwenza inqubo enhle ekuzivocavoca umzimba. Namuhla sizokufundisa uhlobo lokuzivocavoca oluzokusiza kakhulu ukufinyelela umgomo wepakethe eyisithupha emakiwe. Imayelana ne- i-isometric abs. Ngaphezu kwalokho, sizokufundisa ezinye izinkombandlela ezibalulekile okufanele uzicabangele ukukufeza.
Ngabe ufuna ukwazi okwengeziwe ngomsebenzi we-isometric abs? Qhubeka ufunde ngoba sikutshela yonke imininingwane.
Ama-crunches e-Isometric noma amapulangwe amile
Lolu hlobo lokuzivocavoca lwaziwa nangokuthi ipulangwe elimile. Inzuzo enkulu yokuthi lezi zivivinyo zesisu zinakho ngaphezu kwakho konke lokho imiphumela iqala ukubonakala ngesikhathi esifushane. Futhi ngukuthi uma inqubo ilungile, bangaba nomthelela omkhulu emisipheni yesisu. Ngaphezu kwalokho, ungakhohlwa ukuthi kufanele uguqe kaninginingi wenza ukuphindaphinda okungapheli.
Ngenxa yalolu hlobo lokuzivocavoca, ezinye izinzuzo zingatholakala ngaphandle kokuba nephakethe eziyisithupha, njengokulungisa ukuma nokwenza umgogodla wethu uqonde. Isisu esiqinile sinesibopho sokulungisa kangcono ukuma. Ngaphezu kwalokho, zisebenza nokuqinisa izingalo, amahlombe ne-quadriceps, ngoba luhlobo lokuzivocavoca olubandakanya imisipha eminingi ngesikhathi sokwenziwa kwalo.
Lokhu kuvivinya umzimba kuyaqhubeka. Lokho wukuthi, thina uqobo singasinqoba isikhathi sokuthi singahlala epuletini futhi sisebenze ngokwengeziwe. I-abs ye-Isometric inzima ekuqaleni. Bambalwa abantu abavame ukuhlala isikhathi esingaphezu komzuzu benza ipulangwe ngaphandle kwesidingo sokuyeka. Izingalo zakho, amahlombe, kanye ne-quads seziba ndikindiki futhi ngeke usakwazi ukuyithatha. Kodwa-ke, ubona ingcindezi enkulu kuyo yonke indawo esiswini ezokunikeza umthwalo omkhulu kakhulu kunanoma ikuphi okunye ukuzivocavoca.
Iqiniso ukuthi liphelele impela. Yize ekuqaleni kubiza ukukusebenzisa, izinzuzo ziyashesha futhi zihlala isikhathi eside. Kubantu abaningi abanezinkinga zesisu, lolu hlobo lokuzivocavoca luphelele ukubukeka luncane futhi uqaphele ukuthi usebenze leyo ndawo.
Abesifazane abaningi bakuthola kulungile ukwenza lolu hlobo lokuzivocavoca ngemuva kokubeletha ukuze babuyele esimweni futhi bathande. Ngale ndlela, i-bikini ilingana kangcono futhi bangazethemba ngokwengeziwe ngokubukeka bebahle futhi bezacile.
Izici okufanele zicatshangwe
Into eyodwa okufanele icace ukumaka iphakethe lesithupha ayiyona indlela yokuzivocavoca esiswini, kepha yindlela yokudla. Ngisho noma sichitha usuku lonke senza amapulangwe we-isometric, ngeke kusize uma singenawo amaphesenti aphansi amafutha. Cishe i-11-12% yabesilisa ne-17-18% yabesifazane. Uma amafutha ethu ephakeme kunalawo maphesenti, i-abs ngeke ibonwe noma ngabe senza i-isometric abs.
Ukwehlisa amanoni ethu esiswini, kufanele sibe kuhlelo lokudla olususelwa kunkinga ye-caloric engapheli ngokuhamba kwesikhathi. Ukudla okususelwa emazingeni aphezulu wamaprotheni, amaphakathi ngamafutha anempilo, nama-carbohydrate aphansi. Ngale ndlela singalahlekelwa amafutha ngaphandle kokulahlekelwa yimisipha. Okufanelekile, yenza ukuqeqeshwa kwesisindo njengoba ulahlekelwa isisindo ukugwema ukumosha imisipha.
Futhi, njengoba sishilo ngaphambili, i-abs ye-isometric ngeke ikusize ngobuhle kuphela ukuthi ube nesisu esikhangayo, kepha izophinde ibe nomthelela ngokuzayo, lapho usuneminyaka engaphezu kwengama-50 ubudala, ukulungisa ukuma kwakho futhi ugweme ingxenye enkulu yokulimala okuvamile kwabantu asebekhulile.
Baningi abesifazane okuthi, ngesikhathi sokukhulelwa, baphathwe yizinhlungu ezibuhlungu emuva. Kubo bonke labo abagobile emgogodleni, lezi zivivinyo zizokusiza (noma ngabe ubona iphakethe eliyisithupha noma cha) ukwakha ibhande lemvelo elilungisa ukuma nokunciphisa izinhlungu.
Akufanele sicabange ngezinzuzo zobuhle kuphela, kodwa nangempilo yethu. Khumbula ukuthi okuwukuphela kwendlela yokwengeza i-abs yethu kungokusebenzisa i- isigaba sokuzuza imisipha. Kuyo kuzofanele sizuze isisindo namafutha enqubeni, okuzothi kamuva kuncishiswe esigabeni sencazelo lapho singamaka khona amaphakethe ethu ayisithupha athandekayo.
Izinzuzo ze-isometric abs
Lawa ma-abs anezinzuzo ezinkulu emzimbeni wethu. Ukulungiswa okungenhla
ukuma nokuncipha kobuhlungu emuva. Kuyasiza namalunga ethu ukuthi angahlupheki ngokuhamba kwesikhathi.
Into enhle ngalezi zivivinyo ukuthi ungazihlanganisa nezinye izinhlobo zokuzivocavoca isisu kanye ne-cardio ekugcineni kohlelo lwakho lokuzivocavoca futhi awudingi ukuya ejimini ukuyozivocavoca. Ungakwenza ekhaya, engadini, olwandle noma echibini. Uzodinga umata kuphela ukugwema ukulimaza izingalo zakho ngenkathi usekelwa.
Phakathi kwezinzuzo esizithola kulezi zivivinyo sibala okulandelayo:
- Khulisa amandla ethu nethoni yemisipha.
- Ukuvimbela ubuhlungu, ukulimala kanye nokwenza ngcono ukuma kwethu.
- Ukuthuthukiswa kokwakhiwa kwemisipha yesisu.
- Khulisa ukumelana kwethu.
- Ukuqinisa indawo yesisu ne-lumbar.
- Kukhulisa ukuzethemba kubantu abaningi ukuzibona benesisu esichaziwe.
Wenza kanjani amapulangwe we-isometric ekupheleleni
Manje sizokutshela izinkombandlela ezifanele zensimbi ukuze uthole okuningi ekuzivocavoca umzimba.
- Sibeka izandla zethu noma izindololwane ngokuhambisana amahlombe enza i-engela engu-90 degree ephelele. Ungawasebenzisa kangcono amandla ngokugoqa izibhakela zakho.
- Senza umhlane uqonde futhi isifuba sihambisane nomzimba wonke.
- Ukwenza ukuzivocavoca kahle, sizobeka nokungezwani kuma-quadriceps ukugcina umzimba uqondile futhi ungalimazi amadolo ethu.
- Amaqakala akho kufanele futhi abe ku-90 degree angle.
- Intamo iqondaniswe ngemuva futhi sigcina sibheke phansi umhlathi uvaliwe ukuze izibeletho zingathathi amandla.
- Kufanele ukhame isisu sakho kanzima futhi ngokwengqondo udonse izingalo zakho emuva. Ngale ndlela sandisa ukungezwani kokuphakathi futhi sithuthukise ukuzinza komzimba.
Ngiyethemba ukuthi ngalezi zeluleko ungenza amapuleti amahle futhi angcono we-isometric, kanye nokudla kwakho, isisu osifuna kakhulu.