Ukuzivocavoca kwabezindaba ngeke kunikeze mthelela uma kwenziwa ngaphandle kwendlela ehlelekile kanye nezinga lolwazi oludingekayo! Namuhla sizokutshela okuthile ngaphandle kwayo okungeke kwenzeke ukumpompa umshini wekhwalithi!
Isisu siyindlela eyinkimbinkimbi, indima yaso ayigcini nje ngokukhawulela nokuvikela izitho zangaphakathi, kepha ihlangene nezinye izicubu ze-cortex, izinzisa okhalweni, ukhalo nokholomu womgogodla.
Ukusebenza kwemisipha yesisu kusiza ukugcina ibhalansi, ukuthuthukisa ukuma nokunciphisa ukulimala. Nganoma yimuphi umsebenzi womzimba, imisipha yesisu ingenye yezokuqala ukusebenza - zisiza ukulungisa nokuxhasa umgogodla.
Namuhla sizokutshela ukuthi iziphi izivivinyo ze-ab eziphumelela kakhulu nokuthi ungazuza kanjani ngokugcwele kulowo nalowo msebenzi!
Ukwakheka komshini wesisu
Udonga lwangaphambili lwesisu lwakhiwa yimisipha emide ebhangqiwe - imisipha ye-rectus abdominis, izingxenye zayo ezimbili zihlukaniswe phakathi nendawo esiswini, futhi hhayi ngaphesheya, njengoba kukholwa kakhulu; ukucindezela okuphezulu nangaphansi - ukwahlukaniswa kunemibandela, hhayi ukwakheka. Lo msipha usiza umgogodla ukugoba, ubandakanyeka ekwehliseni isifuba nokukhulisa ukhalo.
Ezinhlangothini kukhona imisipha eguqukayo kanye ne-oblique (yangaphandle nengaphakathi) imisipha yesisu. Banesibopho sokugoba nokusonteka, ukuvikela ama-vertebral discs ekuhambeni kwawo.
Izinhlobo zokuzivocavoca nge-abs
Ungakwazi (futhi kufanele) ulayishe imisipha ngokwezibalo nangamandla.
- Umthwalo onamandla uhilela ukuphindaphindwa kokuzivocavoca umzimba, imisipha ishuba futhi uphumule. Imithwalo enjalo ikuvumela ukuba wakhe isisindo semisipha, uthuthukise umsebenzi wesistimu yenhliziyo, futhi usheshise imetabolism.
- Uma ukuvivinya umzimba kudinga ukulungiswa kwesimo somzimba isikhathi eside ngangokunokwenzeka - sikhuluma ngemithwalo emile, yandisa ukukhuthazela, iqinisa imisipha, amalunga futhi inyuse nokuzivikela komzimba.
Ukufeza imiphumela emihle kakhulu, kufanelekile ukuhlanganisa zombili izinhlobo zemithwalo.
Uma umgomo ukwehlisa isisindo esincane, kungcono ukusabalalisa umthwalo uvuna imithwalo enamandla, uhlela ama-60-70% wesikhathi sokuqeqesha kuwo, bese ushiya i-static ekugcineni koqeqesho.
Abaqalayo kwezemidlalo futhi akufanele bajahe ngemithwalo emile, amandla nokukhuthazela kungahle kunganele. Kungcono ukubangeza esontweni lesibili noma lesithathu lokuqeqeshwa.
Uma ufuna ama-cubes azwakalayo emaphephandabeni, ukusebenza kuphela ngesisindo sakho akwanele, indlela edidiyelwe iyadingeka:
- Ngisho namafutha esiswini amancane angakufihla i-abs yakho. Isixazululo ukondleka okufanele. Akukho ukuzivocavoca okungathatha imikhuba yokudla enempilo. Uma ukhuluphele ngokweqile, ungadinga ukudla okhethekile.
- Ukuze ama-cubes alandelwe kahle ku-torso, kuyadingeka ukuthi kwandiswe isisindo semisipha yabezindaba, lokhu kungafinyelelwa kusetshenziswa imithwalo enamandla ngezisindo. Ukuphumula phakathi kokuqeqeshwa okunjalo kufanele kube cishe izinsuku ezimbili, ukuze imicu yemisipha ibe nesikhathi sokululama.
Imvamisa, amantombazane ayelulekwa ukuba ayeke ukuqeqeshwa ngezisindo ezengeziwe, abikezele ukwanda kwevolumu okhalweni ngenxa yokwanda kwemisipha. Lesi sexwayiso lapho ukwenza izivivinyo ze-ab kuyinto ejwayelekile emadodeni, umzimba wesifazane uphendula ekucindezelekeni ngendlela ehlukile ngenxa yokutholakala kwe-anatomy ne-hormonal balance. Ukhalo kwabesifazane lungakhula esimweni sokuphindaphinda okuningi ngendlela eyodwa, futhi kuphela uma kukhona ukuthambekela kofuzo kulokhu (isakhiwo esikhethekile semisipha yesisu).
Ungasebenza futhi nomshini wokuzivocavoca ngokuvivinya okungaqondile kwabezindaba (ekhaya). Ama-squats alungele le njongo, ukusebenza kahle koqeqesho kuzokhulisa i-barbell yesisindo. Ngaphandle kokuthi umthwalo omkhulu uwela ngemuva nasemilenzeni, izicubu zesisu nazo ziyasebenza.
Okunye ukuvivinya okungaqondile okusebenzayo kungukufa. Iyafana ne-barbell squat, edinga ukunwetshwa kwamadolo nokuguquguquka, kepha esimweni sokufa, isisindo sisezingalweni kunasehlombe. Lokhu kungukuqeqeshwa kwabasubathi abanolwazi asebevele bampompe ngokwanele imisipha yabo esemqoka; abaqalayo kufanele baqale ngemithwalo elula.
Ukuzivocavoca kwe-Abs kwabaqalayo
Okokuqala, kufanele uqonde amaphutha ayisisekelo abasubathi abasafufusa:
- Ukunganaki ukufudumala nokuzelula. Ukugijima, ukweqa intambo, ukushintshanisa izingalo, imilenze nekhanda - konke lokhu kuvivinya umzimba kuzolungiselela imisipha umthwalo futhi kusheshise ukudluliswa kwemizwa yezinzwa. Ngemuva kokuzifudumeza, kuyadingeka ukuqinisa ubucayi bemisipha; lokhu kudinga ukuzelula. Ukulungisa imisipha namalunga kahle ngaphambi kokuqeqeshwa kuzosiza ekuvimbeleni ukulimala kanye nokuqubuka.
- Ukwenza izivivinyo ngomshini okhululekile. Udinga ukuzwa imisipha yakho; ngesikhathi semithwalo, abezindaba kufanele bashube futhi babambe iqhaza emsebenzini.
- Inqubo engalungile. Ngesikhathi sokulayisha, umshini wokushicilela kufanele usebenze, hhayi imilenze noma emuva. Kungcono ukwenza ukuzivocavoca izikhathi eziyi-12, ubheka inqubo, kunokuba wenze ukunyakaza okuyikhulu ngendlela elula kodwa engalungile. Ngakho-ke, ngaphambi kokuqala ukuqeqeshwa, kufanelekile ukuthola ukuthi ungakwenza kanjani kahle izivivinyo zesisu ezikhethiwe.
- Ukuphefumula okungafanele. Umthetho ojwayelekile wazo zonke izivivinyo: ukuhogela inhalation kufanele kwenziwe ngesikhathi somzamo omncane wemisipha, ukukhishwa - lapho ukuvivinya umzimba kudinga ukungezwani okukhulu kakhulu kwemisipha. Musa ukubamba umoya wakho noma uthathe ukuphefumula okungajwayelekile - imisipha idinga umoya-mpilo ukuze isebenze futhi ishise amanoni.
- Ukukhetha okungenangqondo kwemithwalo. Ngemuva kokuqeqeshwa, oqalayo kufanele ukuthi akhathele kamnandi, akufanele wenze ama-squats ayi-100, ama-twist kanye nama-push-up ngosuku lokuqala lwamakilasi. Uma ukuqeqeshwa kungakhathali nakancane, khona-ke umthwalo awanele, noma izivivinyo zenziwa ngokungeyikho.
- Ukungabi nohlelo ekilasini. Amakilasi angavamile, ukungayi emsebenzini njalo noma ukuqeqeshwa "swoop down", ngesonto elixakekile njalo ezinyangeni eziyisithupha - ngeke kulethe imiphumela ebonakalayo. Uma uvivinya umzimba kaningi, imicu yemisipha eyonakele ngeke ibe nesikhathi sokululama.
Ukuzivocavoca okuyisisekelo kwabezindaba kwabaqalayo kufaka phakathi: kusuka ekuzivocavoca okungama-static - ibha kanye ne-vacuum, kusuka ekuguqukeni - ukusonta, isikele, ikona, umgibeli wedwala. Konke ukuqeqeshwa kunezinketho eziningi.
Kungcono ukuhlela ukusebenzisa kokuqala kusuka ekuzivocavoca okunamandla kunguqulo yakudala. Ngokuprakthiza okungenani ama-3-4 izikhathi ngesonto, ngemuva kwamasonto ambalwa ungangeza ibha ne-vacuum.
Imvamisa, abaqalayo banconywa ukuthi basebenzise uhlelo lokuqeqesha "lokuqina" noma "lokuphindaphinda okuningi" - yenza konke ukuzivocavoca ngamasethi amabili noma amathathu amahlandla angama-20-50 (okuningi kungenzeka), kuya ngamakhono ngamanye. Ikhefu eliphakanyisiwe phakathi kwamasethi lisuka kumasekhondi angu-30 laya kumizuzu emi-2.
Uhlelo olunjalo lokuqeqesha luzothuthukisa isimo somshini wokucindezela esiswini. Ngemuva kwezinyanga ezingama-2-3, ungama ezingeni elifinyelelwe bese ushintshela ekusebenzeni kwamanye amaqembu emisipha. Uma umsebenzi ukuqhubeka nokumpompa imisipha yesisu, lapho-ke udinga ukusuka ekuzivocavoca okulula uye emaphephandabeni wabaqalayo uye koqeqesho olunzima kakhulu. Ngalezi zinhloso, njengomthetho, kusetshenziswa izakhiwo zokuqeqesha "amandla", ezenzelwe inani elincane lokuphindaphinda nokusetshenziswa kwamandla okubalulekile.
Ukuzivocavoca okuthuthukile
Imisipha ijwayela ngokushesha imithwalo yokuqala, ukuqeqeshwa akusaniki ukwanda kwamandla nobunzima - ukucindezeleka okwengeziwe kuyadingeka. Isinyathelo sokuqala sokwenza ukuqeqeshwa kube nzima kakhulu ukusebenzisa izinsimbi.
Izisindo ezingeziwe zingasetshenziswa kukho konke ukuzivocavoca kwesisu okulula, njengokuphakanyiswa komlenze okulula okusebenza kahle kakhulu lapho izinsimbi ziboshelwe emathangeni. Lapho usebenza ngezisindo, kufanele ulandele umthetho: ukwandisa ivolumu yemisipha, inani eliphindaphindwayo lokuphindaphinda elinomthwalo omncane lenziwe, ukukhulisa amandla kudinga izisindo ezinkulu nenombolo encane yokuphindaphinda (kufika ku-12).
UMike Mentzer, efuna izivivinyo eziphumelela kakhulu zabezindaba, wenza uhlelo lokuqeqeshwa ngamandla (HIT), waphakamisa ukuphinda lokhu kuvivinya ngendlela eyodwa uma nje kusenamandla. Lo mbuso wabizwa ngokuthi "ukwenqaba" - ukuntuleka kwamandla emzimbeni wokuphindaphinda okukodwa kokuzivocavoca. Ukwenza amasethi angu-1-2 "ukwehluleka" nokuthatha amakhefu amade phakathi kokuzivocavoca - kusuka ezinsukwini ezintathu kuya kwezinhlanu - umsubathi uthola ithuba lokuzuza ukwanda okusheshayo kwemisipha. Ngale ndlela, uhlobo lokuqeqeshwa lubaluleke ngaphezu kokuzilolonga.
Akukho ukuzivocavoca kwesisu okungcono kakhulu. Konke kuncike ebangeni lokuqeqeshwa, kuzimpawu zomuntu ngamunye ngisho nokuncamelayo - abanye bathanda ukuphakamisa imilenze yabo kubha evundlile, abanye bakhetha ukusonta.
Kubalulekile ukuthi ucabangele ukuthi uma ubhekana kuphela nokucindezela kwesisu, umphumela uzoba ngumzimba ongalingani; abaqeqeshi abangochwepheshe batusa ukusebenza ngokulingana nawo wonke amaqembu emisipha.
Kunezindlela ezimbili zokuqeqeshwa okuphelele:
- "Umzimba ogcwele" - ukuzivocavoca kuwo wonke amaqembu emisipha kuhlelwe kokuzivocavoca okukodwa. Le ndlela inconyelwa abaqalayo; kubadlali abanesipiliyoni, lolu hlelo ludinga inani elikhulu lokuphindaphinda nezindlela.
- Hlukanisa - uhlukanisa imithwalo yokuzivocavoca. Kunezinhlobo eziningi zokusatshalaliswa kokuvivinya umzimba, imvamisa umzimba uhlukaniswe ngamaqembu (njengomthetho, lawa ingemuva, izingalo, i-abs, amahlombe nesifuba) futhi kusetshenzelwa iqembu elilodwa kuphela lemisipha ekuzivocavoca umzimba okukodwa. Enqubeni yokuqina kokuqina, imisipha idinga umthwalo omningi wesikhathi esisodwa nangaphezulu nesikhathi sokutakula, ukuhlukaniswa kukuvumela ukuthi ucabangele lesi sici.
Ungathola izinhlelo ezikhethekile zokuhlukaniswa kweqembu elithile lemisipha, kufaka phakathi abezindaba. Ngale ndlela, umshini wokucindezela esiswini ushaywa kaningi futhi ngokuzikhandla kunezinye izitho zomzimba.
Ukuzivocavoca okuphumelelayo kwe-abs
Akudingeki ubheke izivivinyo ezinzima kakhulu ukwakha i-abs. Kunokuqeqeshwa okuningana okulula okuhloliwe ngesikhathi nabasubathi, imfuneko eyinhloko yokuvivinya umzimba ukuthi imisipha ekhonjiwe kufanele ibambe iqhaza ngokugcwele kulo msebenzi, futhi ungahlala ukhulisa umthwalo ngosizo lwezisindo noma ukusetshenziswa kwemishini yezemidlalo.
Ukujija
Isikhundla sokuqala ukusonta ngqo: ilele ngomhlane, izandla kufanele zibekwe ngemuva kwekhanda, imilenze igobeke emadolweni. Kuyadingeka ukudonsa ibhande lehlombe esikhwameni, uzungeze emuva, bese uhlala kule ndawo imizuzwana embalwa, bese ubuyela kancane endaweni yayo yasekuqaleni. Lokhu kuvivinya akufanele kudidaniswe "namathoshi we-torso" - lapho kusontwa, iqolo elingezansi akufanele lisuke phansi. Le nqubo ipompa ngempumelelo imisipha ephezulu nengaphansi ye-rectus abdominis. Uma imisipha yesisu ye-oblique idinga umsebenzi, ungasebenzisa ukusonteka okuhambisanayo. Ukuqala isikhundla silele ngomhlane, amathole ebhentshini (noma yikuphi ukuphakama okulula), izandla ngemuva kwekhanda lakho. Kuyadingeka ukusonta indololwane yesokudla ibheke edolweni langakwesobunxele, ukulibala imizuzwana embalwa (iqolo elingezansi licindezelwe phansi). Buyela endaweni yokuqala, bese uphinda ngendololwane yangakwesokunxele ubheke edolweni langakwesokudla.
Ipulangwe
Inketho elula - ukuncika endololwaneni nasezinzwaneni zemilenze, udinga ukuqondisa umzimba; ukuze ube kulesi sikhundla kufanele okungenani kube imizuzwana engama-30. Isikhathi somthwalo singakhuphuka kancane kancane. Kukhona izinketho zepulangwe ezingalweni eziqondisiwe, ngomlenze ophakanyisiwe kanye / noma ngengalo. Imithwalo enjalo ithinta imisipha yomongo.
Umqansa wedwala
Lokhu kuvivinya kusebenza cishe yonke i-corset yemisipha, kwesinye isikhathi abagijimi bayayisebenzisa ukufudumeza. Isikhundla sokuqala yipulangwe lezingalo eziqondisiwe. Kuyadingeka ukushintshanisa amadolo esifubeni, uqiniseke ukuthi umshini ushubile ngaso sonke isikhathi. Ijubane lokuzivocavoca lishesha, liphumelela ngokwengeziwe.
Ikhona
Lo msebenzi unezinketho eziningi, ezihlanganiswe yisimo esivamile: kuyadingeka ukugcina i-angle ethile phakathi kwezinqe nomzimba ngenxa yemisipha yesisu. Indlela elula ukukhulisa imilenze yakho enwetshiwe ngenkathi ulele phansi bese uyibamba kule ndawo ngangokunokwenzeka. Inketho enzima kakhulu ukuhlala phansi, izandla ziyafana nomzimba, izintende phansi. Kuyadingeka, uncike ezandleni zakho, ukukhulisa umzimba ngaphezu kwephansi, imilenze yeluliwe iye phambili, kuyilapho i-pelvis ihlehliswa kancane emuva. Kuyadingeka ukuthi uhlale kulesi sikhundla bese ubuyela endaweni yokuqala. Lokhu kuqeqeshwa kuthuthukisa ukukhuthazela kwayo yonke imisipha yesisu.
Isikelo
Ulele emhlane, welula izingalo zakho emzimbeni, ufihle izintende zezandla zakho ngaphansi kwezinqa. Kuyadingeka ukuthi uphakamise imilenze yakho ngaphezu 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.
Lokhu kungenye yezivivinyo ezinhle kakhulu zokupompa umshini wokunyathelisa, ukutadisha okugcwele kwemisipha kutholakala kuphela ngendlela ehlanganisiwe nehlelekile.
Ama-akhawunti wokuqina
Namuhla, akudingeki uye ejimini ukuthola izeluleko zochwepheshe noma uxoxe nabantu abacabanga njengaye. Abasubathi nabaqeqeshi babelana ngokuzithandela ngokuhlangenwe nakho kwabo ku-Instagram naku-youtube, emakhasini abo ungathola ukuhlaziywa okuningiliziwe kokuzivocavoca ukupompa abezindaba, izithombe nezinto zokwenziwa kwamavidiyo.
U-Elena Silka nesiteshi sakhe se-youtube "happybodytv". Umqeqeshi uthumela amavidiyo anemininingwane futhi aqondakalayo, isigaba esehlukile sebhulogi sinikelwe ukusebenzela abezindaba. Ugcina ikhasi le-Instagram @happybody_home, lapho evula khona njalo ukungena kwama-marathons aku-inthanethi.
U-Yanelia Skripnik ungomunye umqeqeshi wokuzivocavoca umzimba, isiteshi sakhe se-youtube "i-FitnessoManiya" sinikezelwe ekunciphiseni isisindo, isigaba "ukusebenza kwabezindaba" sinikeza izakhiwo zokuqeqesha kanye nokuhlaziywa okuningiliziwe kwazo zonke izinto ezicashile zokwenza imisipha yesisu.
U-Alla Samodurova no-Instagram wakhe @allsfine_workout. Izinketho zezinhlelo zokuzivocavoca azikhiphayo zenzelwe izimo zasekhaya.
Esiteshini se-youtube "Ngilahlekelwa isisindo no-Ekaterina Kononova", cishe amavidiyo angama-4 mayelana nokusebenza kwabezindaba aqoqwa ohlwini lwadlalwayo oluhlukile. Ekukhetheni ungathola izakhiwo zokuqeqesha zokwehlisa isisindo, okhalweni oluncane nesisu esisicaba. U-Ekaterina ugcina ikhasi le-Instagram @ kononova1986, lapho ekhuluma khona kafushane futhi kuze kube seqophelweni lokukhuluma ngokudla okunomsoco nokulayisha amarekhodi okuqeqesha.
Umqeqeshi wokuqina komzimba uTatyana Fedorishcheva esiteshini sakhe se-youtube "TGYM" akagcini nje ngokuqoqa ukuqeqeshwa kwamaqembu emisipha, kodwa futhi walungiselela izinto eziningi zabaqalayo.
