Ukuba ne-abs enhle kuyinjongo yabantu abaningi abaya ejimini ukuthuthukisa umzimba wabo. Kodwa-ke, kukhona ukuvivinya umzimba ngobuningi nezici okufanele uzicabangele ngalokhu. I- ukuzivocavoca umzimba okuphansi yilezo ezigxila kokunye endaweni engezansi kwesisu.
Kulesi sihloko sizokutshela ukuthi iziphi izivivinyo zesisu ezingcono kakhulu nokuthi yiziphi izici okufanele uzicabangele ukuzithuthukisa ngokugcwele.
Amaphesenti amafutha wesisu
Khumbula ukuthi iphesenti lamafutha esinalo esiswini sethu libalulekile ukuze libonakale. Akunandaba ukuthi wenzani ngaphambi kokwenza izivivinyo zesisu, uma ungenawo amaphesenti amafutha aphansi esiswini, ngeke ukwazi ukuwajabulela. Futhi kungenxa yokuthi izakhi zofuzo zomuntu ngamunye igcina amafutha omzimba ezindaweni ezahlukene. Kunabantu abagcina inani elikhulu lamafutha omzimba ezinqeni, emilenzeni, emuva, njll. Ngenkathi abanye bekuqongelela endaweni yesisu.
Okokuqala, kufanele kuthiwe awukwazi ukulahla amafutha endaweni yangakini. Lokho wukuthi, yize uzoba nokuzivocavoca okuphansi kwesisu, wenze i-cardio eningi, noma usebenzise amabhande amancane, umzimba uzoqeda amafutha ngokwezakhi zofuzo. Uma kufanele ugcine amafutha endaweni yesisu, kungenzeka kakhulu ukuthi kube yindawo yokugcina lapho amafutha aqedwa khona ngokuphelele.
Ukunciphisa iphesenti lamafutha omzimba udinga ukusungula ukusilela kwekhalori ekudleni kwakho. Lokhu kusho ukudla amakhalori ambalwa kusuka emapheshaneni amaningi empilweni yakho yansuku zonke. Ngalokhu, siyakwazi ukunciphisa amaphesenti ethu amafutha kancane kancane ukuze singasusi isisindo semisipha obekunzima kakhulu ngathi ukusizuza. Ngalesi sikhalazo se-caloric futhi ngosizo lokuzivocavoca kwesisu esingaphansi sizokwazi ukuba nesisu esikhangayo kakhulu. Elinye iphuzu elibalulekile okufanele ligcinwe engqondweni ukuthi awekho ama-abs aphansi ngehora ngalinye. Yonke indawo esizosebenza kuyo ingeyomgogodla, ikakhulukazi i-rectus abdominis. Uma ufuna ukwazi ukuthi izivivinyo ezahlukahlukene zangaphansi zesisu zingasiza ukukhuthaza okuthile okuthe xaxa engxenyeni engezansi.
Ukuzivocavoca kwe-Lower abs
Ake sibheke ukuthi iziphi izivivinyo zangaphakathi zesisu ezingcono kakhulu ukukhuthaza ingxenye engezansi ye-rectus abdominis. Kumele kuqashelwe ukuthi noma yikuphi ukuzivocavoca esikwenzela umnyombo kuzosebenzisa yonke into isiyonke. Ngisho nokuzivocavoca kwe-isometric kushukumisa le ndawo yonke.
Ake sibone ukuthi yiziphi izivivinyo zesisu ezisezingeni eliphansi kakhulu:
Umlenze olele uyaphakama
Ukwenza lo msebenzi kuyalulekwa ukubeka izandla zethu ngaphansi kwesinqe ukuze ungagcini i-lumbar ngaphezulu. Silala phansi ngomhlane bese sibeka izandla zethu ngaphansi kwesinqe. Sihlanganisa imilenze yethu futhi sikhulise kulayini oqondile size senze u-L ulale nomzimba wethu. Lapho sesifinyelele phezulu, sibuyela phansi kancane, sibambe imilenze yethu isikhathi eside ngangokunokwenzeka futhi sihlangane ngaphambi kokuthinta unyawo ngomhlabathi siphinde siphakamise futhi senze okunye ukuphindaphinda.
Kubalulekile ukuthi kulo lonke uhlelo lokuzivocavoca indawo yesisu isenkingeni yokwengeza umfutho owenziwa kuleli qembu lezicubu. Amaphuzu abalulekile kulo msebenzi:
- Gcina izandla zakho ngaphansi kwezinqe zakho ngaso sonke isikhathi.
- Umnyombo kufanele usebenze futhi uqinise ukukhulisa ukukhuthazeka.
- Ukwehliswa kwemilenze kufanele kube kuhamba kancane futhi kuqhubeke.
- Izinyawo akumele zithinte phansi.
Umlenze omile uyaphakama
Ukuze siphakamise imilenze yethu kusuka onyaweni kufanele siyisebenzisele umshini. Kubalulekile ukuthi emshinini esiyikho ixhaswe kahle ukuze ingalimazi umqolo wethu. Umshini kufanele ube ne-backrest esekela izingalo zombili nangemuva. Ukwenza ukuzivocavoca umzimba, sibuyisa imilenze yethu ndawonye futhi siphakamise imilenze yethu kulayini oqondile ukwakha uL. Uma sifuna ukukhuphula umfutho ngokwengeziwe, singagcina futhi sibambe kule ndawo umzuzwana. Ngemuva kwalokho sehlisa imilenze yethu kancane futhi ilawulwe indlela futhi ngaphambi nje kokuba siqonde ngokuphelele futhi silahlekelwe ukungezwani kwemishini, siphakamisa imilenze yethu futhi.
Amaphuzu abalulekile kulo msebenzi:
- Umhlane kufanele uqonde futhi uxhaswe kulo lonke ukunyakaza.
- Simpintsha umnyombo wokukhulisa ukwenziwa kusebenze.
- Akufanele silahlekelwe ukungezwani kwemishini nganoma yisiphi isikhathi ngesikhathi sokuzivocavoca.
- Ukwehliswa kwemilenze kufanele kulawulwe kancane.
Okunye ukuphakama
Enye indlela yokusebenza nokwenza izivivinyo eziphansi ze-abs ukushintsha imilenze yakho ekwehliseni ngokushesha. Kulolu hlelo kufanele silale ngomhlane phansi bese sibeka izandla zethu ngaphansi kwe-gluteus. Ngale ndlela, siqinisekisa ukuphepha komhlane wethu. Siphakamisa umlenze owodwa phezulu kanti njengoba sehla, siphakamisa omunye umlenze. Ngokuhlukile, siphakamisa imilenze yethu ngokuqhubekayo njengokungathi siyagwedla. Kuwumsebenzi wokukhulisa ijubane futhi kufanele ibanjwe okungenani imizuzwana engama-20.
Amaphuzu abalulekile kulo msebenzi:
- Izandla kumele zibe ngaphansi kwesinqe ukuze kuvikeleke inyonga yethu.
- Sikhama ingqikithi yokwandisa ukwenziwa kweqembu lemisipha.
- Siphindaphinda ngokushesha futhi sibambe imizuzwana engama-20.
- Izinyawo azikwazi ukuthinta phansi futhi.
Ukuzivocavoca okuphansi kwe-abs: i-pulley crunch ephezulu
Lokhu kungenye yezindlela ezinhle kakhulu zokuzivocavoca ze-AB zokuqhubekela phambili nokuphepha kwayo. Ukuze senze lokhu, sidinga ukukhwela ku-pulley bese sisebenzisa intambo ukuheha isisindo kithi. Senza ukuthinta kwesisu kepha singakhuphula kancane isisindo esisiphethe. Abantu abaningi bakholelwa ukuthi lo msebenzi wenziwa nge-abs ephezulu. Kodwa-ke, njengoba sishilo ngaphambili, ayikho into efana ne-abs ephezulu noma ephansi. Lokhu kuvivinya umzimba kugcizelela i-rectus abdominis yonke futhi kuzokusiza uthole i-V enhle.
Amaphuzu abalulekile kulo msebenzi:
- Kufanele ugcine izinyawo zakho zihlangene futhi isisu sakho siqinile.
- Umuva kufanele wehle uqonde futhi uthambekele kancane ekugcineni kohambo.
- Isigaba se-eccentric kufanele silawulwe.
Ngiyethemba ukuthi ngalolu lwazi ungafunda kabanzi ngokuzivocavoca okungaphakathi kwesisu okungcono kakhulu.