Okuqukethwe
Ungayakha kanjani i-abs: izinhlelo ezi-4 zokuzivocavoca
Imisipha yesisu ekhishwe ingenye yezitho zomzimba ezifiseleka kakhulu kubo bonke abasubathi. Kubukeka sengathi wonke umuntu uyazifuna, kodwa bambalwa kuphela abanazo. Yenza lezi zivivinyo ezilandelayo futhi isisu sakho sizophenduka umshini wamatshe!
Abasubathi balwa kanzima ejimini ngamakheshi amaningi kanye nama-crunches, futhi ukuphela kwabo kuphela ukukhathazeka kwemisipha nokuncipha kokukhuthazeka.
Othile akakhathazeki ngabo nhlobo futhi akabakhulisi, ebakhumbula kuphela ekupheleni kokuzivocavoca.
Isifunda sesisu siqukethe imisipha eminingi ebalulekile. Ayinikezi kuphela ibhalansi, kepha iphinde isabalalise ukungezwani futhi izinzise umzimba wonke ngenkathi iphakamisa izinsimbi. Uma imisipha yesisu ikhishwa phezulu, umzimba ungafaka amandla amakhulu, ngokwesibonelo, kuma-squats bese ubamba umthwalo cishe njengebhande lesisindo.
Ngokuzayo lapho wenza umshini wokucindezela ibhentshi, cindezela i-abs yakho kancane bese uyigcina ngaleyo ndlela kukho konke ukuphakamisa - uzomangala ukuthi i-abs yakho izokusiza kuze kube nini kulo msebenzi.
Ngakho-ke, hhayi kuphela ukuthi izisu ziyisici esibalulekile kokunye ukuzivocavoca ohlelweni lwakho, futhi zidlala indima enkulu ekwakheni umzimba.
Umakhi womzimba wokuncintisana kufanele abe nesethi enhle kakhulu yemisipha yesisu ukuze athole umklomelo. Ngokombono wobuhle, imisipha yesisu iheha ukunakwa ngaphezu kwakho konke, ngoba kufanele imele umzimba olingana futhi ohambisanayo. Ngaphezu kwalokho, isisu esiswini sikhombisa ukuthi umgijimi usesimweni esihle futhi usiza ekuboniseni i-torso emise okwe-V.
Uma unamathela kuhlelo lokudla olunempilo futhi ulandela uhlobo olunzulu lokuqeqeshwa, i-abs eboshiwe ingaba yinto yangempela kuwe. Ngenkathi le ndatshana igxile ngqo ohlelweni lwakho lokuzivocavoca umzimba, ukudla kahle nakho kuyinto ebalulekile ekwakheni i-abs ehlaba umxhwele. Awukwazi nje ukwenza ama-squats angenakubalwa nokuphakamisa umlenze futhi ulindele imiphumela emangalisayo.
Ukuthuthuka kwanoma iyiphi enye ingxenye yomzimba akudingi ukuyalwa okunjalo, kepha-ke labo abakuzungezile ngeke bakwazi ukubheka kude ne-abs yakho.
I-anatomy encane
Imisipha yesisu yakhiwe yizigaba eziningana ezenza isivumelwano, sandise, sisonte futhi sisimamise isizinda esiyinhloko. Zitholakala ngaphambi kwezinhlangothi esihlokweni esingezansi, ziqala nge-ribcage futhi ziqhubeke ngasesinqeni. Ake sibheke imisipha ngayinye nomsebenzi wayo ngokwehlukana.
Imisipha yesisu esiswini
Lawa "ama-cubes" ayisithupha afiseleka kakhulu - yize imisipha inamakhanda angaphezu kwayisithupha. Iguquguqula umgogodla futhi isondeze isifuba nesinqe.
Imisipha yesisu eguqukayo
Lo msipha ungowokujula futhi ungaphansi kweminye imisipha edingekayo ekuzinzeni kwesiqu.
Imisipha ye-oblique yangaphakathi nangaphandle
Imisipha ye-diagonal esebenza lapho ujikelezisa isifuba futhi uzinzisa isisu.
Simpompa umshini wokusiza!
Manje njengoba wazi nge-anatomy nezinqubo zokuhamba, ake sibone ukuthi ungayipompa kanjani i-abs. Ukunyakaza nokuzivocavoca okwethulwayo kuklanyelwe ukukhulisa ukusebenza kwakho njalo lapho uya ejimini.
Khumbula ukusebenzisa inqubo efanele ngaso sonke isikhathi futhi ungaphakamisi isisindo esiningi ukuze ungafaki ukuphepha kwakho engozini. Lapho wenza noma ikuphi ukuzivocavoca u-ab, qiniseka ukuthi ulawula njalo ukunyakaza (okugxilile nokugxile) ukugwema ukuphindaphinda "okungenalutho".
Ukusonta nokuphakamisa umzimba endaweni ebucayi
I-twist ejwayelekile yenziwa ilele phansi, izinyawo ziyisicaba phansi, nezingalo ziwele phambi kwakho noma ngemuva kwekhanda lakho. Gobisa isifuba sakho esingaphezulu emadolweni akho, ugcine iqolo lakho liphansi phansi, esifubeni sakho nje. Yenza inkontileka ngemisipha yakho yesisu bese ukhipha umoya ngenkathi uphakamisa. Bamba umzuzwana kulesi sikhundla, bese ubuyela endaweni yokuqala, ugcine izicubu zesisu zishuba.
Ukuze umzimba uphakame, thatha indawo efanayo yokuqala, bese uphakamisa wonke umzimba ongaphezulu uguqe ngamadolo. Buyela endaweni yokuqala. Zama ukusebenzisa imisipha yesisu, hhayi iqolo elingezansi, lapho uphakamisa.
Kunezinhlobo eziningi ezahlukahlukene zalo msebenzi, njengama-curls ebholeni lokuzivocavoca, enemilenze ebhentshini, nepuleti elincane esifubeni sesisindo.
Enye indlela yokwenza ama-crunches anesisindo ukulala phansi ikhanda lakho libheke entanjeni yezintambo ku-pulley ephansi bese udonsa isisindo njengoba uphakamisa umzimba wakho. Qiniseka ukuthi ugcina imikhawulo yentambo nhlangothi zombili zekhanda lakho lapho usonta.
Indlela enhle yokwenza kube nzima ukuphakamisa i-torso endaweni ebucayi ukuyenza ebhentshini elinomthambeka ongemuhle, ubambe ipanekuku ngezandla zakho ziwele esifubeni sakho. Lokhu kuyinkohliso, ngakho-ke zama isisindo esincane kuqala.
Umlenze uyaphakama
Ukuphakanyiswa kwemilenze kwenziwa ngenkathi ulele ngomhlane phansi, izingalo ziqhelelene kancane, izintende zicindezelwe phansi ukusekelwa. Ukugcina imilenze yakho ndawonye, yiphakamise ngamadolo akho agobe kancane aze acishe afane naphansi. Yehlisa imilenze yakho endaweni yokuqala, ngaphandle kokuthinta, noma kunjalo, izithende phansi, bese uphinda ukuvivinya umzimba.
Ithiphu: Ukwenza kube nzima kuwe, yenza ukukhuphuka kwemilenze ebhentshini ngokuthambekela okungalungile. Lokhu kuzokunikeza uhla olubanzi lokunyakaza futhi kwenze izicubu zemisipha ziqine futhi zisebenze kangcono.
Ukulenga umlenze oqondile noma ogobile kuphakamisa ezinye izindlela ezimbili zokuvivinya umzimba zokumpompa imisipha yensimbi yomshini ophansi. Ulenga kubha, phakamisa amadolo aqondile noma agobile ngendlela efanayo nasendaweni ekahle, aze afane phansi. Yehlisa imilenze yakho. Lapho uphakamisa imilenze egobile, phakamisa amadolo akho esiswini bese ukhiya. Yehlisa imilenze yakho endaweni yokuqala.
Ama-crunches ohlangothini
Lala ngohlangothi lwakho phansi ngezandla zombili ngemuva kwekhanda lakho, futhi uma kunesidingo, sebenzisa ukuphumula komlenze ukuzinzisa umzimba wakho ophansi. Phakamisa umzimba wakho eceleni ngaphandle kokuphakamisa izinkalo zakho phansi. Okwesibili, lungisa ukuma komzimba endaweni ephezulu, bese ubuyela endaweni yokuqala. Ungaqambi amanga. Shintsha uhlangothi lwakho bese uphinda ukuzivocavoca umzimba.
"Ibhayisikili"
Okunye kokuzivocavoca kwesisu okusebenza kahle kunakho konke okuyinkimbinkimbi (ikakhulukazi imisipha ye-oblique) "yibhayisikili". Kunzima impela, kepha uma kwenziwa kahle, kungaqinisekisa ukukhula okuhle kakhulu kwayo yonke imisipha yesisu.
Lala phansi, beka izandla zakho ngemuva kwekhanda lakho, uphakamise imilenze yakho kancane phansi. Qala ukwelula izindololwane zakho emadolweni. Zungezisa i-torso yakho ukuze indololwane yakho yangakwesobunxele ifinyelele emadolweni akho okudla futhi okuphambene nalokho. Qhubeka nokuzivocavoca ngaphandle kokuthinta phansi ngamahlombe akho. Yenza isivumelwano se-oblique ngesivumelwano ngasinye.
Ithiphu: Ungawenza nzima umsebenzi bese uhlukanisa isethi eyodwa yemisipha ye-oblique ngokugxila kuqala ohlangothini olulodwa, bese kolunye. Mane wenze konke okuphindaphindwayo kuqala ohlangothini olulodwa bese uya kolunye.
Ama-crunches aseRussia
Lokhu kuvivinya umzimba akuyona eyabantu ababuthakathaka. Hlala ebhentshini lohlobo lwesihlalo noma ebhentshini eline-recline elibi ukuze umzimba wakho ongaphezulu uphakanyiswe ngaphezulu.
Ngezingalo eziqondile, bamba ibhola lomuthi noma ipanekuku phambi kwakho. Qala ukusonteka isifuba sakho esingaphezulu kuqala ngendlela eyodwa (ngangokunokwenzeka), bese enye. Qhubeka nokuzivocavoca ngejubane elincane. Ukuqhuma okungazelelwe kungadala ukulimala komgogodla we-lumbar.
Ithiphu: Kulabo abakuthola kunzima ukwenza ukuzivocavoca ngebhola noma i-pancake, ungavele ucindezele izandla zakho phambi kwakho bese uqhubeka nokwenza ngokuvumelana nenqubo ejwayelekile. Lokhu kuzokusiza uqinise imisipha yakho ukuze ukwazi ukudlulela kuma-crunches anesisindo ngokuzayo.
"I-Planck"
Lokhu kuvivinya akubandakanyi ukunyakaza futhi kusetshenziselwa ukuqinisa nokuthuthukisa imisipha ejulile. Lo msebenzi wokuzinza usetshenziselwa ikakhulukazi ukwakha imisipha yesisu eguqukayo.
Vele uthathe ukuxhaswa ngenkathi ulele phansi, unganciki nje ezintendeni zezandla zakho, kodwa ezindololwaneni zakho. Donsela ngaphakathi bese uqinisa isisu sakho ukubandakanya imisipha yakho yangaphakathi. Bamba lesi sikhundla imizuzwana engama-20-30, bese uphumula - lokhu kuzobalwa njengesethi eyodwa.
"Ibha eseceleni"
Njengepulangwe elijwayelekile, lokhu kuvivinya kusebenza imisipha yangaphakathi, kepha kuphela ezinhlangothini zombili zokuqina kokuqina. Ngaphandle kokugoba umzimba, lala ngohlangothi, vuka endololwaneni futhi ugcine izinyawo zakho zihlangene. Ungafaka esinye isandla sakho okhalweni noma ohlangothini lwakho. Bamba lesi sikhundla imizuzwana engama-20-30, bese uphinda ngakolunye uhlangothi.
Ithiphu: Ukwenza ubunzima bokuzivocavoca kancane, zama ukushintsha kancane ususe ipulangwe eliseceleni uye kokujwayelekile, uye kolunye uhlangothi. Qiniseka ukuthi umzimba wakho usezingeni elifanele futhi wenze ukuzivocavoca ngokushelelayo nangejubane elingaguquguquki.