Ukuzivocavoca kwe-Abs ejimini

I-abs iyiqembu elincane lemisipha. Ngalesi sizathu, ingaqeqeshwa cishe noma kuphi: ekhaya, enkundleni yezemidlalo, ejimini. Kunokuvivinya umzimba okuningi kwalokhu: kusuka ekuphakameni kwemilenze elula elenga, okukhunjulwa yiwo wonke umuntu kusukela ezifundweni zemfundo esikoleni, ukuya ekunyakazeni okuyinkimbinkimbi okuyinkimbinkimbi njengokuhlanekezela okusuka phezulu. Ukuvivinya ngakunye kuhluke kakhulu kuma-biomechanics futhi kunemininingwane yayo yokusebenza. Kungenzeka ukufeza amandla womabili nomsebenzi ophindaphindiwe ohlose ukukhuphuka kwegazi emisipha yesisu. Zonke izinketho zomthwalo zenzeka kwinqubo yakho yokuqeqesha.

Esihlokweni sethu namuhla, sizobheka izivivinyo ezinhle kakhulu zesisu ejimini ezifanele kakhulu abasubathi beCrossFit bese sikutshela ukuthi uzenza kanjani kahle.

I-Abs anatomy

Ngokuphikisana nombono oyiphutha odumile, umshini wokushicilela awunawo "ama-cubes" ahlukene angadonswa ngokwehlukana nganoma yisiphi isikhathi. Imisipha yesisu ivame ukuqondwa njenge-rectus, oblique kanye nemisipha yesisu eguqukayo.

Imisipha yesisu esiswini

Imisipha ye-rectus abdominis inkulu impela futhi yakha cishe u-80% wevolumu yesisu. Ama-tendon awelele ngaphesheya kwawo, ngenxa yokuthi "ama-cubes" adalwe ngokubonakalayo. Sishintsha umshini wokunyathelisa, i-rectus abdominis muscle hypertrophies, imisipha "icindezelwe" ngaphakathi. Ngenxa yalokhu, ukukhululeka kuyavela. Yiqiniso, konke lokhu kuvunyelwe kuphela ngamaphesenti amancane wezicubu ze-adipose emzimbeni.

Imisipha ye-rectus abdominis yenza imisebenzi eminingi ebalulekile yokwakheka: ukusekela emuva endaweni eqondile, ukugoba phambili, ukusekela izitho zangaphakathi. Endaweni yokuzivocavoca umzimba, kuyisiko ukuhlukanisa ngokujwayelekile imisipha ye-rectus abdominis ibe izingxenye ezimbili: engenhla nangaphansi. Lokhu akulungile ngokuphelele kwezokwelapha, kepha kuyasebenza. Ingxenye engenhla ilayishwe ngezinketho ezahlukahlukene zokusonta nokuphakamisa umzimba, engezansi - ukuphakamisa imilenze. Ngokubambisana, lokhu kunikeza umfutho omuhle wenqubekela phambili.

Imisipha ye-Oblique

Imisipha yangaphandle ye-oblique yesisu itholakala ezinhlangothini, engxenyeni engezansi yesinqe. Lezi izicubu ezimbili ezincane, ezilinganayo ongafanele uzikhohlwe lapho uqeqesha abezindaba. Zibaluleke kakhulu ekugcineni ukulawula isisu njengoba zisusa omunye umthwalo lapho zenza izivivinyo eziyisisekelo njengama-deadlifts noma ama-squats. Kulezi zinyathelo, imisipha ye-oblique isebenza njengeziqinisi. Umsebenzi wabo we-anatomical ukuguqula nokuguqula umzimba.

Baqeqesha ngokugoba ohlangothini ngezisindo ezengeziwe. Kodwa-ke, kufanele uqaphele ngalokhu kuvivinya umzimba futhi ungakwenzi ngokweqile. Kunezizathu ezimbili zalokhu: umthwalo omkhulu we-axial emgogodleni we-lumbar nokwanda okhalweni. Imisipha yesisu esine-hypertrophied oblique ngokweqile ibukeka yenza ukhalo lubanzi, lokhu kuyiqiniso ikakhulukazi emantombazaneni.

Imisipha yesisu eguqukayo

Imisipha ye-abdominis eguqukayo ilele ngaphansi kwemisipha ye-rectus abdominis. Ngokubonakalayo akubonakali nganoma iyiphi indlela, kepha kubalulekile ukuyiqeqesha. Kukhona ukuzivocavoca okukodwa kuphela kuye - ukugcoba (ukuhlehlisa nokugcina isisu). Ngosizo lwayo, ngokuhamba kwesikhathi, uzokwenza umthamo wesisu nowokhalayo ube mncane, isisu sizoyeka "ukuwa" siye phambili. Ngaphezu kwalokho, imisipha yesisu eguqukayo iyadingeka ukulawula ukucindezela kwangaphakathi kwesisu. Futhi, ukuqeqesha imisipha yesisu eguqukayo kunomthelela omuhle emsebenzini wawo wonke umgudu wamathumbu.

Umzimba omkhulu kunayo yonke uqondile. Udinga ukunakwa ngokukhethekile ekuqeqeshweni kwakhe. Imisipha ye-oblique ingaqedwa ngemuva kokuqedwa komthamo omkhulu womsebenzi, kepha umthwalo kufanele ukalwe ngokuqinile. Alukho uhlelo olucacile lokuqeqesha imisipha yesisu eguqukayo: othile uyayiqeqesha ngemuva kokuqeqeshwa ngamandla noma ekhaya, othile wenza i-vacuum ngenkathi ehlezi emotweni noma ezokuthutha zomphakathi, emsebenzini noma esikoleni ... noma kuphi. Ukuthola imiphumela emihle, ukuqeqeshwa njalo kubalulekile.

Kuyafaneleka ukuthi wazi ukuthi uma umgomo wakho uyindawo, ukuqeqeshwa kwesisu akubalulekile kangako. Kwanele nje ukunikeza umthwalo olinganiselayo ngama-engeli ahlukile. Okubaluleke kakhulu, unamaphi amaphesenti amafutha omzimba onawo. Lesi yisimo esiyinhloko sokwenza umshini wokushicilela omuhle futhi obhalwe embossed.

Ngaphandle kwakho, konke ukusebenza kwakho okungenakubalwa nesikhathi osichithe ejimini akunangqondo. Umshini wokucindezela uzoqina, kepha ngeke kube khona mphumela obonakalayo. Akumangalisi ukuthi abasubathi abaningi abangochwepheshe bathi ukukhululeka kudalwa hhayi ejimini, kepha ekhishini.

Ukuzivocavoca umzimba okuphumelelayo

Sonke sazi kahle ukuthi singakwenza kanjani ukuzivocavoca okuyisisekelo, njengokulenga imilenze noma ukugoba phansi. Wonke umuntu noma cishe wonke umuntu uyazenza, njengoba zisebenza ngempela. Kungenziwa kokubili enkundleni yezemidlalo egcekeni nasejimini yakho, awukho umehluko oyisisekelo. Kepha okokusebenza ekilabhini yokuzivocavoca okuhle kusinikeza ithuba lokudlula ekuzivocavoca isisindo samahhala sisebenze imisipha yesisu ezinhlangothini ezahlukene sisebenzisa ama-simulators. Cishe zonke izinsuku zokuvivinya umzimba namuhla zinemishini lapho ungenza khona izivivinyo ezilandelayo:

Ukuzivocavoca "Umthandazo"

Ukujija kusuka ebhulokini eliphezulu ngesibambo sentambo (ngenxa yesimo esithile, ukuzivocavoca kubizwa nangokuthi "umkhuleko") kukuvumela ukuthi usebenze kahle i-abs ephezulu. Into esemqoka ukungawenzi ngokweqile ngesisindo sokusebenza futhi uzungeze kahle umgogodla ukuze "ugobe" kunokugoba, khona-ke ukusikwa kwemisipha yesisu kuzoba kukhulu.

Ukuphakamisa imilenze nge-fitball ilele phansi

Lokhu kuvivinya i-abs ephansi ejimini kuthandwa ikakhulukazi emantombazaneni. Ukucindezela i-fitball phakathi kwemilenze yakho, ugcizelela umthwalo esiswini esingaphansi kakhulu. Udinga ukuphakamisa imilenze yakho iye cishe engileni efanelekile phansi, kepha akunasizathu lapho kufanele uzungeze khona umsila wakho womsila. Qiniseka ukuthi umqolo wakho ucindezelwe ngokulinganayo phansi lapho uphakamisa imilenze yakho.

Ukusonta kusimulator

Ngokwemvelo, lokhu kuvivinya umzimba kufana nokwokuqala ohlwini lwethu, kepha lapha emuva kusesimweni esinqunyiwe. Lokhu kunciphisa amathuba okukopela, kepha kusavumela ukusetshenziswa kwesisindo sokusebenza esengeziwe, okuholela ekucindezelekeni okwengeziwe emisipheni.

Ukuphakamisa umzimba ebhentshini

Ukuvivinya ngakunye kunebhentshi elithambekele ekusebenzeni kwe-abs. Ukuphakanyiswa komzimba ngokuhlukahluka okuhle kungukuzivocavoca okuhle ejimini okulungele bobabili abaqalayo nabadlali abanolwazi. Ungangeza umthwalo emisipheni yesisu usebenzisa i-dumbbell. Ukuthatha i-dumbbell ezandleni zakho nokuyibamba ezingeni lesifuba kuzokwenza ukuthi ukuvivinya umzimba kukhiqize ngokwengeziwe. I-abs izoqina. Inketho ethuthuke kakhulu ukubamba i-dumbbell ngaphezulu ngezandla eziqondile. Futhi kuleli bhentshi ungenza noma yiluphi uhlobo lokujija noma ukuphakamisa umlenze uma uhlala ubheke phansi.

Ukuzivocavoca "Ikhona"

Ikhona ukuzivocavoca okungu-static okulungele ukuthuthukisa amandla esiswini. Ukuze uyiqedele, udinga kuphela ibha evundlile. Udinga ukuphakamisa imilenze yakho engileni efanele bese ukhiya kule ndawo isikhathi eside kakhulu. Uma ufuna ukubulala izinyoni ezimbili ngetshe elilodwa futhi ngasikhathi sinye ulayishe ama-lats angemuva, yenza ukudonsa kule ndawo.

Ukuzivocavoca "i-Lumberjack"

Ukuqedela lo msebenzi, uzodinga umqeqeshi webhulokhi. Beka isibambo phezulu kakhulu kwesimulator bese uqala "ukusika" ngakwesokunxele nangakwesokudla ngokushintshana. Umsebenzi uwela kwimisipha yesisu engunxande kanye ne-oblique. Ukuzwa okuvuthayo emisipheni ngeke kuqhathaniswe nanoma yini. Ngalo msebenzi, awukwazi ukwakha i-abs kuphela, kepha futhi ukwandisa ukukhuthazela, kanye nokuqinisa amahlombe akho, izingalo kanye nomhlane. Ukuzivocavoca okufanayo kungenziwa kusuka ebhulokini elingezansi, kepha ukunyakaza kuzofana nokushwiba izembe kunokushaywa.

Ukudonsela amadolo esifubeni ku-fitball

Ukudonsela amadolo esifubeni ku-fitball akuyona imithambo ejwayelekile kakhulu yabezindaba ejimini phakathi kwabavakashi bamaqembu okuzivocavoca umzimba, kepha kuyasebenza kakhulu emisipheni yesisu engezansi. Nge-biomechanically, kufana nokugijima endaweni yokulala, kepha ngenxa yokuthi sidinga ukulungisa i-fitball njalo ngezinyawo zethu, ingxenye engezansi yomshini isebenza kakhulu.

© Africa Studio - stock.adobe.com

Ungaphinda wenze lo msebenzi ku-TRX-loops, lapho umthwalo emisipheni yokuzinza uzoqina ngokwengeziwe, futhi kuzodingeka usebenzise amandla amaningi ekugcineni ibhalansi. Uma ijimu yakho ingenayo eyodwa noma enye, buyisela lo msebenzi ngokugxumela emuva naphambili noma ugijime endaweni elele.

Isethi yokuzivocavoca yamantombazane

Emantombazaneni amaningi, isisu esiyisicaba namacube aqoshwe kuso cishe kuyiphupho lokugcina. Emizameni yabo yokufeza inhloso yabo, baqala ukuhlanya ngokoqobo, baqeqesha abezindaba nsuku zonke (kwesinye isikhathi kaningi), benze izivivinyo eziningi. Akunasidingo sokwenza lokhu; kufanele kube nokuhleleka kukho konke. Umshicileli uyiqembu elifanayo lemisipha njenganoma yimuphi omunye emzimbeni wethu. Isimiso esithi “the more often the better” asisebenzi kuso, ngeke siholele enqubekweni. Ngemuva kokulayisha, udinga isikhathi sokululama. Uma unikeza umthwalo nsuku zonke, ngeke kube khona ukukhuluma ngokululama. Ukweqisa kuzofika, futhi ungakhohlwa ngokuqhubeka okuqhubekayo.

Imvamisa efanelekile yokuzivocavoca nge-abs yamantombazane ayikho ngaphezu kokuphindwe kabili ngesonto. Ezimweni eziningi, eyodwa yanele.

Ungenza njengokuzivocavoca okuhlukile, noma ukuhlanganise namandla, i-cardio noma ukuzivocavoca okusebenzayo. Iningi lamantombazane lizokwenza izivivinyo ezingazodwa ezingcono ebangeni eliphakathi nendawo. Awudingi ukulwela ukunqoba izinsimbi ezinkulu zokusebenza, awudingi nje.

Ukuzivocavoca kufanele kube namandla ngokwanele. Khumbula ukuthi udinga iphesenti eliphansi lamafutha angaphansi kwe-abs yakho ebaziwe. Ngesikhathi sokuvivinya umzimba, ukusetshenziswa kwekhalori eliphakeme kakhulu kwenzeka, okuqhathaniswa nomthwalo we-cardio low-intensity. Uchungechunge olunengqondo lulula:

1. chitha ama-calories amaningi kunalawo owatholayo;
2. ukuzivocavoca umzimba futhi ushise amanoni;
3. uthola umshini wokusiza okade wawuphupha isikhathi eside.

Kulula kanjalo! Ngakho-ke, sikulethela isethi yokuzivocavoca kwabezindaba ejimini, okubandakanya ukujima kabili ngesonto.

Ukuzivocavoca kokuqala kwesonto:

Ukuzivocavoca kwesibili kwesonto:

Izinhlelo zokuqeqesha amadoda

Kwabesilisa, ukusebenzisa i-ab eyodwa noma ezimbili ngesonto nakho kuzokwanela. Kodwa-ke, emadodeni, konke kuyinkimbinkimbi ngokwengeziwe. Uma uqeqesha kanzima futhi wenza, ngokwesibonelo, ukuqothulwa kwabantu kanye nama-squats asindayo ngesonto elilodwa, udinga ukubeka i-abs yakho yokuzivocavoca kude nabo ngangokunokwenzeka ukuze imisipha ibe nesikhathi sokululama. Uma usazizwa ubuhlungu emisipheni yesisu, akufanele usebenze ngezisindo ezisindayo - kuzoba nzima kakhulu kuwe ukugcina ibhalansi, umthwalo we-axial emgogodleni uzokhula, futhi ukulimala kungenzeka. Imvamisa, umgijimi uthola uhlobo lokuqina lomgogodla, lokhu kulimala kuhamba okungenani amasonto ambalwa.

Kwabesilisa abaningi, ukuqeqeshwa okukodwa kwe-abs ngesonto kwanele. Kepha kulungile ukusebenzisa izivivinyo zesisu njengokufudumeza yonke imisebenzi.

Abantu abaningi benza lokhu: baqala ukusebenzisa kwabo ngakunye nabezindaba. Lokhu kufudumala kahle, ngoba imisipha ye-rectus abdominis iqukethe inani elikhulu leziphetho zezinzwa, umzimba uqaphela ngokushesha.

Ngesikhathi sokuthola isisindo semisipha, amadoda amaningi ngokuvamile akayinaki ukuzivocavoca kwabezindaba, ecaphuna iqiniso lokuthi usevele uthola umthwalo owanele ngenkathi enza izivivinyo eziyisisekelo. Kunesizathu esithile kulokhu, kepha noma ngabe uthola isisindo, ukuqeqeshwa kwesisu kuzozuza: umgogodla wakho uzoqina, uzokwazi ukukhuphula isisindo esikhulu kuwo wonke amandla ukunyakaza okuyisisekelo, uthuthukise ukuma futhi uzivikele ekuthuthukiseni i-hernia ye-umbilical.

Abesilisa bathambekele ekuhlanganiseni ukusebenza kwe-abs neqembu lemisipha elikhudlwana njengesifuba, amahlombe, noma emuva. Akunconyelwa ukujikisa i-abs ngemuva kwemilenze yoqeqesho. Ngezansi kunezindlela ezimbili zokuqeqesha abezindaba, eyokuqala ingamandla amakhulu, eyesibili isebenza ngokwengeziwe, ithuthukisa ukukhuthazela kwamandla. Uma uqeqesha i-abs yakho kabili ngesonto, yenza kokubili ukusebenza, uma kanye, okunye.

Ngakho-ke, uhlelo lokuzivocavoca ngabezindaba ejimini yamadoda lungabukeka kanjena.

Ukuzivocavoca kokuqala

Ukuzivocavoca kwesibili

Bukela ividiyo: 65 Ab Exercises for SIX PACK Abs (Novemba 2024).