Ukuzivocavoca i-Abs kuyingxenye ebalulekile yanoma yisiphi isiyalo sezemidlalo. Kunzima ukucabanga umsubathi onamava obengeke alinake leli qembu lemisipha. Awudingi ukuzikhandla ngokuzivocavoca nsuku zonke ejimini ukuze uthole i-abs yakho. Kungenzeka impela ukudala ama-cubes amahle esiswini ekhaya. Ngalokhu, isifiso sakho kanye nemishini emincane efana nebha evundlile nezimbumbulu zanele. Kanye nohlelo olunekhono lokuzivocavoca isisu ekhaya.
Kepha khumbula ukuthi ukwakha i-abs yakho kuyingxenye yempi. Ukuze unikeze i-abs impumuzo, udinga ukudla okunama-khalori aphansi ukuze ususe amafutha amaningi angaphansi. Uma unezicubu ezinamafutha amaningi esiswini nasesinqeni sakho, ngeke kube khona ama-cubes, noma ngabe uqeqesha i-abs yakho kahlanu ngosuku. Ngokubukeka, imisipha yesisu iyagqama lapho iphesenti lamafutha omzimba liwela ngaphansi kuka-10-12%. Uma kunamafutha amaningi emzimbeni, izicubu zesisu zizoqina, kepha ngeke zisebenze ukuzuza umhlwenga wokubukeka wezemidlalo nobuhle.
Kulesi sihloko, sizokukhombisa ukuthi uqeqesha kanjani i-abs yamadoda nabesifazane ekhaya nokuthi yikuphi ukuzivocavoca okungcono kakhulu kulokhu.
Amathiphu wokwenza i-abs ukusebenzisa ekhaya
I-abs iyisiqinisi kukho konke ukunyakaza okuyisisekelo, futhi uma kuyisixhumanisi sakho esibuthakathaka, khona-ke isikwele esibucayi noma izisindo zokufa ngeke zikushaye.
Ukuzivocavoca kwabezindaba:
- thuthukisa umsebenzi wezitho zangaphakathi;
- ukujwayela izinqubo zokugaya ukudla;
- kuthinte kahle ukusebenza kohlelo lokuzala.
Isici sangaphandle asibalulekile kangako: isisu se-embossed siyinkomba yendawo yonke yesimo sakho sengqondo ngomzimba wakho. Futhi kukhulisa ukuheha emehlweni wobulili obuhlukile.
Kulula kakhulu ukugxila emisipheni yesisu kuhlelo lwakho lokuqeqesha. Kwanele nje izikhathi ezimbalwa ngesonto ukwenza izakhiwo zokuzivocavoca ezi-2-4 ekugcineni kokuqeqeshwa kwezinye izingxenye zomzimba. Uma udla futhi uzivocavoca kahle, inqubekela phambili izolandela ngokushesha. Uma lokhu kungenzeki, kunezizathu ezimbili: ukushiswa kancane kwezicubu ze-adipose (noma ukungabi bikho kwazo) kanye nevolumu yomthwalo onganele (noma inqubo yoqeqesho eyakhiwe ngokungafanele).
Imvamisa yokuqeqesha nevolumu
Umbuzo obuzwa njalo abaqeqeshi bokuzivocavoca bezwa ukuthi: Umsebenzi we-abs usebenza kangaki? Impendulo ilula. Umshicileli uyiqembu elifanayo lemisipha njengabo bonke abanye abantu. Uziqeqesha kangaki ngesonto, isibonelo, imilenze yakho? Ngokuqeqeshwa okuvame kakhulu, imisipha ayinaso isikhathi sokululama, okwenza umphumela ube yize.
Cishe njalo, ngemuva kokuzivocavoca okuhle, izicubu zesisu zibuhlungu kakhulu kangangokuthi akunakwenzeka ngisho nokuvuka embhedeni. Lokhu kuyinkomba yokuqeqeshwa okulungile. Uma ngosuku olulandelayo imisipha yakho yesisu ingakulimazi, khona-ke ubuqeqesha enye into, kepha hhayi i-abs. Imvamisa yokuqeqesha efanelekile - kungabi ngaphezu kokuphindwe kabili ngesonto, kwabaqalayo futhi kanye kuzokwanela.
Iphuzu elilandelayo elibalulekile ivolumu yokuqeqesha. Abaningi benza izinkulungwane zemihlwenga, bekhohlisa ngokuthi lokhu kuzokwenza imisipha yesisu ivelele kakhulu, futhi amafutha esiswini azoshisa. Lokhu ukucabanga okungajwayelekile okuvamile. Ukushiswa kwamafutha wendawo akukho... Ngalesi sizathu, i-abs idinga ukuqeqeshwa ngesitayela samandla esijwayelekile - izivivinyo ezi-2-4 zokuphindaphinda okungu-10-15. Kunconywa ukufaka izinto ezimile njengebha noma i-vacuum, lokhu kuzokwenza i-abs iqine futhi ukhalo lube lincane.
Ukusabalalisa umthwalo
Lapho wenza uhlelo lokuzivocavoca ekhaya lwabezindaba, kubalulekile ukusabalalisa kahle umthwalo kulo lonke isonto lokuqeqesha. Akufanele uqeqeshe i-abs yakho ngosuku olwandulela umhlane wakho noma imilenze yakho. Ngeke ube nesikhathi sokululama, futhi ukuqumba noma ukubulala abantu nge-abs "ebulewe" kungumbono omubi. Umthwalo omningi uzowela kuma-extensors womgogodla, futhi lapho usebenza ngezisindo ezinzima, lokhu kugcwele ukulimala.
I-bodyweight yinhle, kepha kuzodingeka imishini eyengeziwe ukwenza inqubekela phambili enkulu. Kungaba yizisindo nezimbumbulu ukwenza izivivinyo zakudala njengama-crunches kube nzima kancane.
Okukhethwa kukho okuhle kuyi-roller yabezindaba, ngosizo lwayo ungalayisha ngokugcwele imisipha ye-rectus abdominis, ama-lats, ama-pectorals kanye ne-deltas yangaphakathi. Ithengiswa kunoma iyiphi i-hypermarket yezemidlalo futhi ayibizi. Uma i-medball ilele nxazonke ekhaya - kuhle, futhi uma ibha evundlile ilenga egumbini noma egcekeni - kungcono kakhulu. Ukuzivocavoca umzimba ku-arsenal, inqubo yokuqeqesha izohluka futhi ikhiqize ngokwengeziwe.
Sabalalisa umthwalo ngokulinganayo - qeqesha i-abs ephezulu nangaphezulu. Imisipha ye-oblique yesisu nayo akufanele inganakwa.
Abantu abaningi bathola ukuthi izisu ezingezansi zidinga umzamo omkhulu futhi baphakamisa imilenze eminingi yokulenga. Lokhu okunye ukucabanga okungalungile. Ukukhululeka kwamacube amabili aphansi kungama-90% kuncike enanini lamafutha esiswini esingezansi. Uma ungqimba lwakho lwamafutha angaphansi lunkulu, alikho inani lokuqeqeshwa kwevolumu elengeziwe elizosiza.
Ukuqina ngamandla
Qeqesha kakhulu. I-Abs iyiqembu elincane lemisipha; akufanele uchithe isikhathi esiningi ekuziqeqesheni kwayo. Uma usebenza ngokukhiqiza ngempela, bese uqeqesha i-abs yakho ekhaya, ungayenza kalula ngemizuzu engu-20-30.
Amantombazane kufanele aqaphele lapho eqeqesha imisipha yesisu e-oblique. Uma zine-hypertrophied, kuzokwenza ukuthi ukhalo lubanzi. Akunamantombazane okufuna lokhu. Imisipha ye-oblique mincane ngosayizi futhi ayidingi msebenzi omningi. Benzele umsebenzi owodwa ngezindlela ezi-3-4 kanye ngesonto. Lokhu kuzokwanela ukugcina imisipha isesimweni esihle, kepha hhayi ukwandisa ivolumu.
Akudingekile ukwenza ukuzivocavoca okuhlukile kwe-abs - kuyahambisana cishe nanoma yiliphi iqembu lemisipha. Lokhu kuyiqiniso ngokuzivocavoca kwasekhaya kanye namakilasi okuzivocavoca. Ukuzivocavoca kwe-Abs kuyindlela enhle yokufudumala nokupholisa. Ungakwenza futhi phakathi kwamasethi wamanye amaqembu emisipha.
Ukuphela kobuqili kulo mzuzu ukuthi akufanele uvule i-abs ngemuva kokuqeqesha imilenze yakho. Okokuqala, usuvele usebenzise wonke amandla akho, futhi akunakwenzeka ukuthi ukuzivocavoca umzimba kuzophumelela. Okwesibili, ukuvivinya imilenze kwandisa ingcindezi yangaphakathi nesisu. Ukuzivocavoca isisu kungenza lesi simo sibe sibi kakhulu. Amajaqamba esiswini se-rectus abdominis, ubuthakathaka nokuzizwa kwesicanucanu kungenzeka. Ngokuhamba kwesikhathi, ingozi ye-hernia ye-umbilical iyanda.
Uhlelo lwasekhaya lwamantombazane
Ngokufuna isisu esicabalele, amantombazane ajwayele ukuzikhandla ngokuziqeqesha njalo esiswini, engaqapheli ukuthi le misipha ithatha isikhathi ukuphola, futhi ukushiswa kwamafutha akuxhomekile nakancane ekuzivocavoca umzimba.
Ngezansi kohlelo lokuzivocavoca isisu lwamasonto onke lwamantombazane, olufanele bonke abesifazane abasebenza kwezemidlalo:
| Inombolo yokuzivocavoca engu-1 | ||
| Ukuqhuma emshinini okulele phansi | 4x15 |  |
| Ukuphakamisa imilenze yakho ngenkathi ulele phansi | 4x15 |  |
| Ukugingqa kusondo lokucindezela | 3x10 |  © splitov27 - stock.adobe.com |
| Ipulangwe lendololwana | 30-60 imizuzwana |  © Makatserchyk - stock.adobe.com |
| Inombolo Workout 2 | ||
| Hlala kahle | 4x15 |  |
| Ukugijima endaweni yokulala | 30-45 imizuzwana |  © logo3in1 - stock.adobe.com |
| Ibha eseceleni | Imizuzwana engama-30-60 ohlangothini ngalunye |  © ikostudio - stock.adobe.com |
| Umshini | 10 kuya phezulu |  |
Enye inketho enhle yokuzijwayeza ekhaya ngaphandle kwamadivayisi angeziwe:
© artinspiring - stock.adobe.com
Lapha izivivinyo 1-5 zenziwa ngemodi ye-3x10-15.
Uhlelo lokuzivocavoca ekhaya lwabesilisa
Uma usebenza njalo ejimini futhi wenza izivivinyo eziyisisekelo ezinjengokubulawa kwabantu, ama-squats, imishini yokushintshanisa ibhentshi, kanye nemigqa egobile, ngakho-ke akunasizathu sokuzama kanzima ukuqeqesha i-abs yakho. Kulezi zivivinyo, wenza cishe u-20% womsebenzi. Kodwa-ke, uma ufuna ukuyenza iqine futhi igqame kakhulu, uhlelo olukhethekile lokuqeqesha abezindaba lwabesilisa luzokusiza:
| Inombolo yokuzivocavoca engu-1 | ||
| Ukusonta ngesisindo esingeziwe | 3x10-12 |  © fizkes - stock.adobe.com |
| Umlenze olengayo uyaphakama | 3x15 |  |
| Ukugingqa kusondo lokucindezela | 3x10-12 | © splitov27 - stock.adobe.com |
| Ipulangwe elinesisindo | 60-90 imizuzwana |  |
| Inombolo Workout 2 | ||
| Ukusonta ngemilenze ephakanyisiwe | 3x12 |  © chika_milan - stock.adobe.com |
| Ukugijima endaweni yokulala | 3x15 | © logo3in1 - stock.adobe.com |
| "Ukusula" | 3x12 |  |
| Ibha eseceleni | Amasekhondi angama-60-90 ohlangothini ngalunye | © ikostudio - stock.adobe.com |
