Ukuze uhlele ukuzivocavoca umzimba bese ukhetha isethi yokuzivocavoca isisu kwabesifazane, udinga ukucabangela izinto eziningi: kusuka ku-hormonal kuya ku-anatomical.
Unganciphisa kanjani isisindo ngokuzivocavoca esiswini?
Yinde kakhulu futhi ayisebenzi. Noma ikuphi ukuzivocavoca kwabezindaba kuyimithwalo yamandla, umsebenzi wabo ukukhulisa amandla nokukhuthazela kweqembu lemisipha elihlosiwe. Ukusetshenziswa kwekhalori yemithwalo enjalo kuphansi kakhulu ekulahlekelweni kwesisindo, kepha ungabheka i-athikili yokuthi mangaki amakhalori owashisayo lapho usebenza.
Abaqeqeshi bokuqina abakhathali ukutshela abesifazane ukuthi "i-abs yenziwa ekhishini"; imikhuba yokudla enempilo izobhekana nesisindo esisheshayo ngokushesha okukhulu kunokuphakamisa i-torso endaweni ethandekayo. Umzimba wowesifazane wakhelwe ngendlela yokuthi ugcine kalula amafutha, ngakho-ke endleleni eya esiswini esicaba, awukwazi ukwenza ngaphandle kokudla okunempilo okufanele. Akunandaba ukuthi imisipha yesisu ikhiphe kangakanani, ngisho nongqimba oluncane lwamafutha angaphansi komhlaba luzofihla ngokuphelele.
Abesifazane bazosizwa kulolu daba olunzima lokulayishwa kwe-cardio - ukuqeqeshelwa ukushaya kwenhliziyo okusheshayo, okubandakanya amaqembu emisipha amaningana emsebenzini ngasikhathi sinye. Namuhla, abaqeqeshi bokuzivocavoca kumabhulogi wabo wamavidiyo bavame ukunikela ngokuzivocavoca okukhethekile kwe-cardio esikhundleni sokuzifudumeza, lokhu kukuvumela ukuthi ulungiselele umzimba ukuzivocavoca umzimba futhi usebenzise ama-calories angeziwe.
Ngabe abesifazane bangapompa imisipha yesisu?
Abesifazane kudingeka baqeqeshe i-abs! Akufanele uthembele ngokungenamibandela izinkundla zabesifazane, ezigcwele izindaba ezethusayo mayelana nesinqe esilahlekile, izinyembezi zemisipha nezitho ezithambile. Ingqondo ejwayelekile kufanele iphakamise ukuthi umzimba wowesifazane awusona isikhwama sokudla ukuze okuthile "kuvele" kuwo, kepha okhalweni olungekho kanye nokulimala kwezintambo zemisipha kungumphumela wokuqeqeshwa okungenangqondo nokungadingi kahle.
I-Abs ibaluleke kakhulu, ingemisipha yengqikithi - iyasiza ukugcina ibhalansi, iqinisa umgogodla. Nganoma yimuphi umzamo, noma yimuphi umthwalo, izicubu zesisu zishuba futhi zilungise umgogodla. I-abs kufanele iguquguquke zombili ukuze ukugoba nokujika kube lula, futhi kube lukhuni ukuvikela izitho zesisu nokusekela umgogodla.
Uma owesifazane ehlela ukuba ngumama, khona-ke imisipha eqinile yesisu izosiza inkambo yokukhulelwa - umthwalo emgogodleni uzoba mncane, ukubeletha kuzoba lula, nokululama komzimba ngemuva kokubeletha kuzoshesha.
Izici zokuqeqeshwa kwe- "volumetric" kwabesifazane
Uma inhloso yokuqeqeshwa kungamacube okusiza esiswini, khona-ke bakhuluma ngokuqeqeshwa kwe- "volumetric"; umsebenzi wawo ukwandisa inani lemisipha. Imisipha ye-rectus abdominis kwabesifazane inevolumu encane, futhi ne-abs eqeqeshwe kahle ngeke imbozwe ngephethini lamacube uma ungangezi isisindo kuyo.
Amadoda, uma usebenza ngevolumu, sebenzisa izinsimbi ezinkulu (imishini yezemidlalo esindayo) enenombolo ephansi yokuphindaphinda (8-12). Kwabesifazane, lolu hlelo alusebenzi. Ngenxa yezici zemicu yemisipha kanye nesizinda se-hormonal, amantombazane adinga inani elikhulu lokuphindaphinda (kufika ku-80-100) ukwengeza ubukhulu bemisipha.
Esinye isici sokuqeqeshwa kwe- "volumetric" ikhefu elide phakathi kokusebenza kwe-ab - cishe izinsuku ezintathu. Lokhu kuthatha isikhathi eside ukuthi imisipha ilulame futhi ithole ubukhulu. Uma owesifazane eziqeqesha ukukhulisa amandla esiswini ngaphandle kwevolumu eyandayo, bese uhlela izikhathi ze-3-4 ngesonto.
Ngabe ukhalo luzolahleka uma ushaya i-abs?
Uma imisipha ye-oblique yesisu iba "nkulu" kakhulu, khona-ke okhalweni kungabanzi, kepha lo mthetho awusebenzi kuwo wonke umuntu. Kukhona abesifazane abanokwakheka kwezicubu zesisu okunokuthi kungabikho “ukudonsa” okungonakalisa okhalweni oluncane. Kepha noma ngabe umthethosisekelo womzimba uthambekele okhalweni olubanzi, isixazululo senkinga ukungasebenzisi ukuqeqeshwa kwe- "volumetric" ekuzivocavoca kwezicubu zesisu se-oblique, okungukuthi, hhayi ukwenza inani eliphakeme kakhulu lokuphindaphinda.
Imisipha yesisu kanye nomjikelezo wokuya esikhathini
Isici esibucayi somzimba wowesifazane kufanele nakanjani sicatshangwe lapho uhlela ukuqeqeshwa.
- Amandla amakhulu okusebenza awela esikhathini esiphakathi kokuya esikhathini nokuvuthwa, umzimba uphendula kahle emithwalweni yamandla.
- Izinsuku ezingama-2-3 ze-ovulation, ukusebenza kowesifazane kuphansi kakhulu emjikelezweni, umthwalo walesi sikhathi kufanele ube mncane.
- Ngemuva kokuvuthwa kuze kufike esikhathini, amandla omzimba aphakathi nendawo, imiphumela emihle ilethwa ukuzivocavoca umzimba, ukwenziwa ngejubane elikhulu.
- Empeleni, ukuya esikhathini kuyisikhathi esinempikiswano enkulu yomjikelezo. Uma lezi zinsuku ziphenduka ukuhlukunyezwa ngobuhlungu nomoya omubi, khona-ke noma yikuphi ukuqeqeshwa kufanele kukhishwe. Uma inhlalakahle yowesifazane ivumela, imithwalo ye-cardio iyavunyelwa, futhi ukucindezela ukusebenza ngalesi sikhathi kunemikhawulo: akunakwenzeka neze ukuguqula umshini ophansi futhi awukwazi ukwenza izivivinyo lapho ukhalo kanye / noma imilenze inyuka ngaphezu kwesisu.
Ungampompa kanjani ngokushesha u-abs wentombazane?
Akunakwenzeka. Kuzothatha okungenani inyanga yoqeqesho olujwayelekile ukufeza imiphumela ebonakalayo. Ngokukhuluphala ngokweqile, i-abs ngeke ibonakale kuze kube yilapho inani eliphelele lamafutha emzimbeni wowesifazane lehla laya ku-10-15%.
Azikho izivivinyo ezinhle ezizodonsa ama-cubes emshinini ngesonto. Futhi ukuqeqeshwa okunamandla ngokungadingekile akulethi ukulimala kuphela, kepha futhi nokulahleka kwamandla, ukuqwasha nokuncipha kokuzivikela komzimba.
Ukuzivocavoca okungcono kakhulu kwamantombazane yilawo afana namakhono angokomzimba. Ukuzivocavoca okukhethwe kahle kushiya umuzwa wokukhathala okumnandi, ubuhlungu bemisipha buvunyelwe, obunyamalala ngemuva kwamahora ambalwa.
Isethi yokuzivocavoca kwabaqalayo
Abaqalayo akufanele bajahe ubunzima noma ijubane lokuzivocavoca; kungcono ukuqala ngokuzivocavoca okulula, okuvivinywe isikhathi. Yenza izivivinyo ezintathu zokuqala ngamasethi amabili wezikhathi eziyi-15-20, ibha - amasethi amabili womzuzu owodwa ngamunye. Akukho ngaphezu kwekhefu lemizuzu emibili phakathi kwamasethi. Ungakhohlwa ngokuzifudumeza nokuzelula ngaphambi kokuqeqeshwa, lokhu kuzokwenza ukuthi iseshini isebenze futhi kunciphise ukulimala.
- Ukujija. Uzodinga ukulala ngomhlane endaweni eqinile, ugobise imilenze yakho emadolweni. Kungcono ukubeka izandla zakho ngemuva kwekhanda, uma kunzima kakhulu, kuvunyelwe ukuwela esifubeni. Njengoba ukhipha umoya, kuyadingeka ukuthi udonse isifuba ungene okhalweni, uzungeze emuva, bese uzama ukuhlala kule ndawo imizuzwana embalwa, bese ubuyela kancane kancane endaweni yokuqala ngenkathi uhogela. Musa ukudida lo msebenzi "ngamakheshi we-torso" - iqolo elingezansi akumele lisuke phansi ngenkathi usonta. Le ndlela isebenza ngempumelelo imisipha ye-rectus abdominis.
- Isikele. Isikhundla sokuqala: ulele ngomhlane endaweni eqinile, welula izingalo zakho emzimbeni, ufihle izintende zezandla zakho ngaphansi kwezinqa. Kuyadingeka ukuthi uphakamise imilenze yakho ngaphezulu kwephansi ngo-10-20 cm bese uwela imilenze yakho. Umhlane ongezansi kufanele uhlale ukhululekile. Ngalolu qeqesho, ungasebenza imisipha ye-rectus kanye nemisipha yangaphandle ye-oblique yesisu.
- Ephakamisa imilenze. Isikhundla sokuqala: ukulala ngomhlane endaweni eqinile, izingalo zelulwa emzimbeni. Imilenze iphakanyiswe ngaphezu kwephansi ngaphezu kwamasentimitha ayi-10 kuya ku-20. Kuyadingeka ukuthi inyuse imilenze kancane, bese ibuyela endaweni yokuqala kancane kancane. Izinyawo azithinti phansi. Lesi isenzo sokucindezela esisebenza kahle samantombazane nabesifazane, futhi singaba nzima ngokubopha ama-dumbbell amancane ezinyaweni zakho.
- Plank, lokhu kuvivinya kwabezindaba kuvumela amantombazane ukuthi andise amandla awo, kuvunyelwe ukwenza ngesikhathi sokuya esikhathini. Isikhundla sokuqala: ukwesekwa okulele ezindololwaneni, udinga ukuqondisa umzimba nokuqinisa imisipha yesisu. Kuyadingeka ukuthi iqhwa kulesi sikhundla umzuzu owodwa.
Kubaluleke kakhulu ukwenza izivivinyo ngendlela efanele, kulokhu i-abs izosebenza, hhayi amanye amaqembu emisipha. Ungafunda kanjani ukupompa umshini kusukela ekuqaleni kuzosiza intombazane ukuthi iqonde ividiyo, njengesibonelo, inqubo yokwenza ama-twist iyaqondakala.
Uma ukuzivocavoca kuyeka ukuba nzima, ama-reps angama-30 kokuvivinya ngakunye kwenziwa ngokuzikhandla - sekuyisikhathi sokusebenzisa isethi yokuzivocavoca eyinkimbinkimbi.
Isethi yokuzivocavoca kwabesifazane abanolwazi lokuqeqeshwa
Ungesabi ukusebenza ngezisindo, ukuzivocavoca nge-dumbbells kuyasebenza kakhulu, kuyatholakala ejimini nasekhaya; kwabesifazane namantombazane, ukusebenza ngesisindo esingeziwe kusiza ukuxaka amakilasi futhi akusongeli ukukhulisa isisindo semisipha. Ukuzivocavoca ngesondo lokuzivocavoca kwabezindaba kuletha imiphumela emihle kakhulu, ilungele abesifazane abafuna ukusebenzela imisipha yabo yesisu ngangokunokwenzeka, kepha abakwazi ukuya ejimini.
Lesi sakhiwo sinikela ngokuzivocavoca okungu-6, kufanele kwenziwe ngamasethi amathathu wezikhathi eziyi-16-20, ngaphandle kokugcina, kufanele kwenziwe izikhathi eziyishumi kuzo zombili izinkomba. Ukuhlukana phakathi kwamasethi kuyimizuzwana engama-30, phakathi kokuzivocavoca - hhayi imizuzu engaphezu kwemibili.
- Ukuhlala ebhentshini elithambile kuyaphakama. Lungisa izinyawo ngemuva kwama-roller, imilenze igobile emadolweni. Ngokukhipha umoya, buyisela emuva emuva endaweni ehambelana phansi, buyela endaweni yokuqala. Imithwalo enjalo ikuvumela ukuthi usebenze imisipha ye-rectus abdominis.
- Umlenze olengayo uyaphakama. Kulokhu kuvivinya umzimba, udinga ukulengisa ezandleni zakho kubha. Njengoba ukhipha umoya, phakamisa imilenze yakho ebhawini lesiphambano, kube sengathi ugoqa uhhafu. Uma umthwalo unzima kakhulu, ungaphakamisa imilenze yakho endaweni ehambelana phansi. Kunzima kakhulu ngabesifazane ukwenza umshini ophansi kunowamadoda, futhi lokhu kuvivinya umzimba kungenye yezindlela eziphumelela kakhulu emisipheni engezansi yesisu esiswini.
- Cindezela nge-roller yokuzivocavoca. Isikhundla sokuqala: ukuguqa ngamadolo, izintende zezandla ezibambe izibambo zeroli yokuzivocavoca. Udinga ukuncika ku-roller ephambi kwakho bese uyigoqa kancane uye phambili, utshekise umzimba. Bese ubuyela endaweni yokuqala. Kunezinketho eziningi zokuzivocavoca nge-roller yezindaba, kwabesifazane okugoba okuphumelela kakhulu nokuya ezinhlangothini kusuka endaweni yokuhlala.
- Songa. Isikhundla sokuqala: ulele ngomhlane, imilenze iqonde, izingalo ziye ezinhlangothini. Njengoba ukhipha umoya, udinga ukuphakamisa umlenze wakho wesobunxele bese uzidonsela kuwo ngesandla sakho sokudla. Uma uhogela, buyela endaweni yokuqala. Ekukhipheni okulandelayo, donsela ingalo yangakwesobunxele nomlenze wesokudla komunye nomunye, bese kuthi lapho ukhipha umoya, ubuye. Ekukhipheni kwakho okwesithathu, donsela zombili izindololwane kanye nawo womabili amadolo. Buyela endaweni yokuqala. Lokhu kungumthwalo osebenzayo kuyo yonke imisipha yesisu.
- I-Dumbbell egoba. Yima uqonde, uthathe i-dumbbell encane ezandleni zakho, ubeke izinyawo zakho ububanzi behlombe. Njengoba ukhipha umoya, goba ngakwesokunene, uzama ukufinyelela phansi ngesandla sakho sokudla. Ekukhipheni umoya okulandelayo, goba ngakwesokunxele. Ubunzima balokhu kuvivinya ngendlela efanele - imisipha yesisu kufanele ishube futhi izwakale ngesikhathi sokuqeqeshwa.
- Ipulangwe le-Dumbbell. Uzodinga ukuthatha ukuma kwepulangwe ngakwesokunene - kugcizelelwa endololwaneni egobile yangakwesokudla, isandla sakwesobunxele siphakanyisiwe futhi siphethe i-dumbbell, umzimba nemilenze kuqondile. Njengoba ukhipha umoya, donsela indololwane yakho yangakwesobunxele bese ushiya idolo liqonde komunye nomunye, ngenkathi uhogela, ubuyele endaweni yokuqala. Ngemuva kwe-10 reps, shintsha isikhundla ohlangothini lwesobunxele, bese wenza ama-reps ayi-10 ngendololwane yangakwesokudla namadolo.
