Kunoma isiphi isisetshenziswa se-Intanethi esizinikele kwezemidlalo, indlela yokuphila enempilo noma ukwakha umzimba, ungathola imininingwane mayelana nokufundwa komshini ophansi, izici zawo nobunzima bawo, kanti isisu esingaphezulu sinqatshelwe ngokungafanele. Ukuzivocavoca komshini ophezulu kufanele kukhethelwe iqoqo lokuzivocavoca njengokucabanga nangokunengqondo.
Uyini umshini wokucindezela ophezulu nophansi
Ukwehlukaniswa komkhakha wezindaba kube "okuphezulu" futhi "okuphansi" kunemibandela, lezi yizigaba ezimbili zomzimba we-rectus abdominis. Noma yikuphi ukuvivinya umzimba okubhekiswe engxenyeni engenhla yomsipha we-rectus kuzophoqa ukuthi isigaba esingaphansi sisebenze, futhi okuphambene nalokho, ngoba imisipha yinye, futhi ihlala isebenza ngokuphelele. Kodwa-ke, umkhuba ukhombisa ukuthi kunzima kakhulu ukumpompa ingxenye engezansi, kunezizathu eziningana zalokhu:
- Isicubu se-rectus abdominis sinobukhulu obuhlukile ngobude baso: isigaba esingenhla sibanzi, kuyilapho esingezansi sinciphile. Ingxenye enkulu yemisipha isabela ngokushesha ekuqeqeshweni, ngenxa yobukhulu obukhulu, ama-cubes kulula ukudweba kuwo.
- Umsebenzi oyinhloko wemisipha ye-rectus ukuletha isifuba esifundeni se-pelvic. Isibonelo, lapho utshekisa, ingxenye engezansi yomshini ilungisa i-pelvis ngokungahambisani nomgogodla, kanti ingxenye engenhla idonsa isifuba ibheke okhalweni. Lapho uphakamisa imilenze endaweni ethambekele kuyo, kunalokho, isigaba esezansi siyasebenza, ngenkathi umshini ophezulu ulungisa isifuba. Empilweni yansuku zonke, kufanele uguqe kaningi kakhulu kunokuphakamisa imilenze yakho, ngenxa yalokhu, umshini wokunyakaza ophezulu uyathuthukiswa ngisho nakubantu abangenalo ulwazi lokuqeqeshwa.
- Kunamafutha amancane esiswini esingenhla futhi izicubu zesisu zibonakala kangcono; uma i-rectus abdominis muscle ishaywa futhi inephethini lamacube, lapho-ke kulula ukuyibona engxenyeni engenhla.
Ngaphezu kwalokho, kumantombazane, ngenxa yezici zomzimba, kunzima kakhulu ukumpompa umshini ophansi, kanti owaphezulu uphendula kalula nje emithwalweni.
Ukwengeza okungeziwe
Uma kunenhloso efana nokushaya umshini ongaphezulu ekhaya, isiyalo nokuqeqeshwa okukhethwe kahle kuzoba ngabasizi abahamba phambili kulolu daba. Kodwa-ke, eminye imishini etholakalayo nemishini kungathuthukisa ukusebenza kahle nokunethezeka kokusebenza kwakho:
- Umata wokuzijwayeza nezingubo ezintofontofo kuzokusiza ungene esimweni sokuzivocavoca umzimba.
- IGym Roller ingumqeqeshi osebenzayo futhi ongabizi kakhulu hhayi imisipha yesisu kuphela, kodwa neminye imisipha yomgogodla.
- I-Fitball ngomunye wemishini yezemidlalo ezokwandisa kakhulu uhlu lokuzivocavoca olutholakalayo.
- Ibhentshi elikhethekile labezindaba lizokuvumela ukuthi usebenze kangcono ingxenye engenhla yomsipha we-rectus abdominis.
- Izisindo - kettlebells, dumbbells noma barbell pancake.
Ngabe ngidinga ukusebenzisa izinsimbi
Abaqalayo badinga imithwalo emincane, bangenza kahle ngaphandle kwama-dumbbells noma izinsimbi. Kepha yonke imisipha, kufaka phakathi i-abs, ijwayela imithwalo ngokushesha, futhi ukukhula kudinga ukuqeqeshwa okwengeziwe. Izisindo zikulungele lokhu.
Kwesinye isikhathi amantombazane esaba ukusebenzisa isisindo esengeziwe ekuqeqesheni, ekholelwa ukuthi lokhu kungaholela ekwandeni kwevolumu yemisipha. Kumele kuqondwe ukuthi ngenxa yezici ze-physiology, umzimba wesifazane unqikaza ukwandisa isisindo somzimba, futhi lokhu kwenzeka ngesikhathi sokuqeqeshwa "okuphindaphindiwe". Ngenkathi ukuqeqeshwa ngezinsimbi ezisindayo kukhuthaza ukushiswa kwamafutha.
Abesilisa, noma ngabe bafuna ukwandisa ukukhuthazela kwemisipha noma ukukhuphula ivolumu yemisipha, badinga izisindo lapho basebenza ngabezindaba. Uma imishini ekhethekile ingatholakali, khona-ke amabhodlela amanzi angangena esikhundleni sama-dumbbells noma ama-barbell pancake.
Ungakuthuthukisa kanjani ukusebenza kwama-abs aphezulu
Imithetho eminingana izokuvumela ukuthi uzuze imiphumela emihle kakhulu ekuqeqeshweni:
- Khetha uhlelo lokuqeqesha ngokuya ngezinga lakho lokuqeqeshwa. Ukuzivocavoca okunzima kakhulu kungaholela ezinhlungwini zemisipha ezinde, nokuzivocavoca okulula kakhulu ngeke kusebenze. Njengoba usebenza imisipha, thatha ubunzima bokuqeqeshwa. Umzimba ujwayela ingcindezi, futhi ukuvivinya umzimba kuyayeka ukuvuselela inqubekela phambili.
- Ungakunaki ukufudumala nokuzelula. Akudingeki nje kuphela ukuvikela ukulimala nobunzima, imisipha eqeqeshiwe isabela kangcono ekuqeqesheni.
- Ukuzivocavoca umzimba ngendlela efanele. Ungesabi ukusebenzisa ukuzivocavoca umzimba wonke ukuze uqonde inqubo yokwenza umsebenzi ngamunye, ukuthola ukuthi yimaphi amaqembu emisipha okufanele asebenze nokuthi yimaphi okufanele aphumule. Kubalulekile ukubhekana nokuphefumula - njengomthetho, ukukhipha umoya kufanele kwenzeke ngesikhathi somzamo omkhulu womzimba, kepha kukhona okuhlukile kokuzivocavoca ngamaphoyinti amaningi wokungezwani. Ekuzivocavoca imisipha yesisu, i-abs kufanele ishube ngaso sonke isikhathi. Ukwenza ukuqeqeshwa ngokungalungile, imisipha ye-rectus abdominis ayisebenzi noma ayisebenzi ngokwanele.
- Hlala ngokuqinile kuhlelo lokuqeqeshwa, ungavilaphi futhi unikele ngakho konke okusemandleni akho ngesikhathi sokuqeqeshwa.
Ungampompa kanjani i-abs yakho engenhla
Ukunikezela ukuzivocavoca okuhlukile kwesigaba semisipha eyodwa nakanjani akukufanele. Uma ukuqeqeshwa kunikelwe emisipheni yesisu, khona-ke u-15-25% wokuzivocavoca kufanele uhlelelwe umshini ophezulu. Lesi sigaba semisipha ye-rectus abdominis siphendula kalula ekucindezelekeni kwabesifazane nakwabesilisa, ngakho-ke kubalulekile ukuqinisekisa ukuthi wonke amaqembu emisipha akhula ngokulingana.
Umsebenzi oyinhloko womshini ophezulu ukuletha isifuba okhalweni, kuyilapho isigaba esiphansi silungisa isifunda se-pelvic esihlobene nomgogodla, ukuqeqeshwa kususelwa kulo mgomo.
Ukuzivocavoca Okuphezulu
- Ukujija. Ukuvivinya okuphumelela kakhulu komshini ophezulu, kunezinketho eziningi. Ama-crunches akudala ayenziwa ngenkathi elele endaweni eqinile. Kuyadingeka ukuthi ususe izandla zakho ngemuva kwekhanda lakho, bese ugoba imilenze yakho emadolweni. Njengoba ukhipha umoya, udinga ukudonsa isilevu sakho phezulu, uphakamise izindwani zamahlombe, kepha ushiye iqolo elingezansi licindezelwe phansi. Uma uhogela, buyela endaweni yokuqala. Ukuze uqonde kangcono umgomo wokuzivocavoca, ungacabanga usonta umugqa wokuzivocavoca - udinga ukuzungeza umhlane wakho ngenkathi uphakamisa izindwani zamahlombe. Kuhlobo lwakudala, kuvunyelwe ukusebenzisa izinto zokulinganisa. Kulokhu, izintende zezandla zitholakala esifubeni bese zibamba izinsimbi - i-kettlebell, ipancake evela ku-barbell noma ibhodlela lamanzi.
- Izinketho zokusonteka eziyinkimbinkimbi. Ukuhlanekezela kungenziwa ulele ufulathele i-fitball, bese uphumuza izinyawo zakho phansi, into esemqoka ukuqapha ngokucophelela ukuthi iqolo elingezansi lihlala lihambisana naphansi. Enye indlela ukusonta ebhentshini, kulokhu kuyadingeka ukulungisa izinyawo ngaphansi kwama-roller akhethekile. Akudingekile ukukhulisa ngokuphelele umzimba esimweni esilinganayo phansi, kwenziwa ama-twist kuphela. Ejimini, ukuvivinya "ukusonta ebhlokhi" kuyatholakala: udinga ukuguqa phambi kwesimulator bese udonsa intambo ngezandla zakho ukuze ubheke ezingeni, utshekise umzimba phambili. Njengoba ukhipha umoya, yenza i-twist, izindololwane kufanele zihambele maphakathi nethanga.
- Ukuxega esiswini. Udinga ukuqondisa, ulele ngesisu, welula izingalo zakho emzimbeni. Njengoba ukhipha umoya, welula amahlombe ehlombe uphinde ubheke phezulu, uqiniseke ukuthi ingxenye engezansi yomzimba ayiveli phansi. Uma uhogela, buyela endaweni yokuqala.
- Iphakamisa izingalo nemilenze. Isikhundla sokuqala: elele ngomhlane, imilenze iqonde. Njengoba ukhipha umoya, udinga ukuphakamisa izingalo nemilenze yakho ngasikhathi sinye ukuze izintende zithinte izinyawo, ngenkathi zihogela, zibuye.
- Incwadi "T". Isikhundla sokuqala: ukwesekwa okulele izingalo eziqondisiwe. Kuyadingeka kwi-exhale ukudlulisela isisindo somzimba ngakwesokunene, nokuphakamisa phezulu ngakwesobunxele futhi uhlale kule ndawo. Ngenkathi uhogela, buyela endaweni ethambekele bese uphinda kolunye uhlangothi.
