Ama-oblique yimisipha egijima ezinhlangothini zombili zokhalo., yehla isuka ezimbanjeni iye emathanjeni enqulu. Uwasebenzisa kaningi ngosuku: ngaso sonke isikhathi lapho uphendukisa i-torso yakho noma uncike kwesokudla noma kwesobunxele.
Okuhloselwe ama-oblique (yize ezinye izingxenye zomzimba zisebenza nakanjani), izivivinyo ezilandelayo zizokusiza ukuvikela ukulimala emuva kokubili ekuqeqesheni nasekunyakazeni kwansuku zonke. Bangeze ekuqeqesheni amandla akho noma bakwenze ngemuva kweseshini yakho ye-cardio.
Kuma-aesthetics, zizonikela ngokwemvelo ekuthuthukiseni ukubukeka kwesibilini sakho, ngoba izinhlangothi ze-nucleus zibaluleke njengesikhungo. Ngaphezu kwalokho, azidingi imishini ekhethekile, ngakho-ke ungazenzela ekhaya:
Ipulangwe eliseceleni
Ukwenza lo msebenzi ngaphandle kwengozi yokulimaza ingalo yakho ukusetshenziswa komata kuyadingeka.
- Lala ngohlangothi lwakho kumata, uncike endololwaneni yakho. Ukugwema ukulayisha ngokweqile ihlombe lakho ngesikhathi sokuzivocavoca umzimba, kubalulekile ukwakha ihange elihle. Ukwenza lokhu, sizokwakha i-angle engu-90 degree ngengalo.
- Beka imilenze yakho ndawonye futhi iqonde, ngonyawo olulodwa phezu kolunye. Kungenziwa futhi ngokubeka unyawo lwakho phezulu emhlabathini. Cabanga ngale nguqulo yesibili uma usaqala, ngoba, ngokunikeza ukuzinza okukhulu, kulula.
- Yelula ingalo yakho yamahhala iminwe yakho ikhombe ophahleni (ungayiyeka futhi ihlale ohlangothini lwakho, njengasesithombeni) bese uphakamisa ukhalo lwakho kuze kube yilapho umzimba wakho wakhe umugqa oqondile kusuka ekhanda kuye ozwaneni. Kubalulekile ukuthi ungashisi. Ukufeza lokhu, qiniseka ukuthi isifuba sakho sivulekile.
- Bamba isikhundla ngaphandle kokulahla okhalweni isikhathi eside ngangokunokwenzeka. Akudingekile ukwenza noma yikuphi ukunyakaza. Vele uphefumule ngokwemvelo futhi uzizwe ukuthi izibopho zakho zisebenza kanjani ukubamba isisindo sakho kuleso sikhundla. Bamba imizuzwana engama-30-60.
- Njengoba kuyipulangwe eliseceleni, kuzofanela ukwenze ngolunye uhlangothi. Kumane kuyindaba yokuphindaphinda ukuzivocavoca okufanayo, kepha uncike engalweni ebekade ikhululekile ukuze ukwazi ukusebenza izivumelwano zombili izinhlangothi.
Ama-twist crunches
Ukuzivocavoca okulandelayo kungaba lula kuwe ukukwenza, ngoba kungenzeka kakhulu ukuthi usukwenzile ngaphambilini. Ama-twist crunches azokusiza ukuthi ukhombe izibopho zakho, kanye nayo yonke imisipha yakho yesisu ngokujwayelekile.
- Lala ubheke ophahleni uguqe ngamadolo izinyawo zakho zibheke phansi.
- Beka izandla zakho ngemuva kwekhanda lakho bese uphakamisa isibilini sakho. Yenza inkontileka ye-abs yakho njengoba ukhuphuka, njenge-crunch ejwayelekile noma i-crunch.
- Lapho ufika phezulu, letha indololwane yakho yangakwesokudla edolweni lakho langakwesobunxele, uphendulele umzimba wakho kulolo hlangothi. Lokhu kwehluka okuncane kusuka ku-abs eqondile kuzokuvumela ukuthi uqhubeke uqinise ama-oblique akho.
- Buyela endaweni yokuqala. Futhi vuka ngokushesha okukhulu ngangokunokwenzeka, kulokhu uletha indololwane yangakwesobunxele edolweni langakwesokudla.
- Cabanga ukwenza amasethi ama-3 (ama-10-15 abuyele ngakunye), izinhlangothi ezishintshanayo ukuze izibopho ezinhlangothini zombili zisebenze ngokulingana.
Umqansa
Yize umsebenzi omningi wenziwa yizibopho, lo msebenzi futhi uqinisa ngokungaqondile eminye imisiphaezifana triceps futhi pecs.
- Ukuzijwayeza abagibeli bezintaba, kuyadingeka ukwamukela isikhundla esivamile somgijimi webanga elifushane kulayini wokuqala.
- Ukuma kweminye imilenze ngokuqhuma ngangokunokwenzeka, ukunweba umlenze ongemuva kuze kube uqonde futhi usekelwa yinzwane; nokuletha enye phambili idolo ligobile.
- Ingabe lokhu kuhamba ukunyuka imizuzwana engama-20-30.
Izingwegwe zesibhakela
UJake Gyllenhaal uthole ukuqeqeshwa kwakhe okudingayo ukuze adlale umshayisibhakela onzima kwi-movie ethi 'Southpaw'. Yenza njengaye usebenzise ngokunenzuzo ukunyakaza kwalo mdlalo ukuqinisa okwakho. Izingwegwe zesibhakela yizona ezijabulisa kakhulu ukuqinisa ukuzivocavoca umzimba. Ngaphezu kwalokho, zisiza ukuthuthukisa amandla omzimba aphezulu, kanye nokusebenza umnyombo.
- Ngena esimweni sokulwa, ubeke umlenze wakho ovelele ngemuva kwakho nezandla zakho ezingeni lesifuba.
- Phakamisa indololwane yakho yangaphambili, futhi njengoba wenza lokhu, phonsa ingwegwe ukuze ingalo yakho ikwi-engela engu-90 degree ekugcineni. Zungezisa okhalweni lwakho nezinqulu lapho ushaya ingwegwe yakho.
- Phinda ngengalo yakho yangemuva, ungakhohlwa ukushintshanisa ukhalo nezinqulu zakho. Lokho kuguqulwa kuyisihluthulelo sokwenza izivumelwano zakho zisebenze.
- Qhubeka ushintshe izingalo zakho ngokushesha okukhulu futhi ngokushesha, uqhubeke nokwenza isivumelwano ne-abs yakho. Ungadangali uma izingwegwe zakho zingenamandla amakhulu ekuqaleni. Bayogcina benayo ngokuzijwayeza. Enye yezimfihlo ukuqonda kahle ukuhamba ngezinyawo.
Futhi wena, ingabe wazi okuningi ukuzivocavoca ukuqinisa ama-oblique?