Ijimu ihlinzeka ngamathuba amaningi wokuzivocavoca okugcwele kwe-abs. Ukuyisebenzela ngezindlela ezahlukahlukene, kudalwe imishini eyahlukahlukene, kufaka phakathi ama-block kanye ne-lever simulators, akuvumela ukuthi wehlise noma wandise umthwalo ngendlela ngayinye. Lokhu ngumehluko obalulekile phakathi kokuqeqeshwa ejimini nokuziqeqesha ngesisindo sakho. Ungashintsha isisindo esisebenzayo ekuzivocavoca isisu ngendlela othanda ngayo, ngaleyo ndlela uguqule amandla.
Uhlelo lokuzivocavoca esiswini ejimini lungahluka ngokweqile, kepha izimiso eziyisisekelo zihlala zifana:
- Ukuzivocavoca akufanele kube ngokweqile.
- Akufanele zisindwe kakhulu noma zilula kakhulu.
- Ngisho nokuzivocavoca okuphumelela kakhulu ngeke kukususe emafutheni amaningi esiswini.
- Kubalulekile ukuthola ngokugcwele phakathi kokuzivocavoca.
Khumbula la maphuzu amane abalulekile: azokwenza impilo yakho ibe lula kakhulu lapho kwakhiwa inqubo yakho yokuqeqesha.
Amathiphu wokuzivocavoca we-Gym abs
Kulesi sihloko, sizothola ukuthi kukangaki udinga ukwenza i-abs ejimini nokuthi yiluphi uhlelo lokuqeqesha okufanele ululandele. Ake siqale ngamathiphu ambalwa wokukusiza ukuthi uhlele ukuqeqeshwa kwakho kahle.
Imvamisa yokuqeqesha
Imvamisa yokuqeqeshwa efanelekile yisimo esibaluleke kakhulu sokwenza. I-Abs iyiqembu elincane lemisipha, futhi ukusebenzisa ngokweqile kulula njengokuthwebula amapheya. Vumela isikhathi esanele sokuphumula nokululama. Eyodwa, ukusebenza okuphelele okugcwele kabili ngeviki kuzokwanela.
Enye inketho nayo ivunyelwe - yenza ukuzivocavoca isisu okungu-1-2 ekuqaleni kokuzivocavoca njengokuzifudumeza noma ekugcineni njengokupholisa umzimba. Inani elikhulu leziphetho zemizwa lidlula emsipheni we-rectus abdominis. Ngenxa yomthelela kubo, umzimba uzofudumala ngokushesha futhi uzolungela ukucindezeleka okukhulu. Lapho uqeqeshwa kule modi, into esemqoka ukungawenzi ngokweqile. Ungalokothi usebenze ukwehluleka. Khumbula ukuthi osukwini olulodwa noma ezimbili unokunye ukuqeqeshwa kwamandla futhi uzokuqala futhi ngokuzivocavoca kwabezindaba.
Enye inketho ukwenza isethi eyodwa emshinini phakathi kwamaqoqo amanye amaqembu emisipha. Ngakho-ke, ungenza izivivinyo ezimbalwa kusisipha se-rectus abdominis ngamasethi angu-3-4.
Ivolumu nenombolo yezimpinda
Kwabaqalayo, inala yazo zonke izinhlobo zemishini yesisu ejimini iyakhanya. Ngingathanda ukusebenzela wonke umuntu. Kepha akufanele. Khetha izivivinyo ezingekho ngaphezulu kwezinhlanu ezisebenza kangcono kuwe, futhi ukwenze ngokuhlukahluka okukodwa kokunye ukuzivocavoca ngakunye (awudingi ukwenza konke ngasikhathi sinye, yenza okungu-2-3 kokuzivocavoca okukodwa bese ukushintsha okunye). Uma uzwa sengathi ukuzivocavoca sekulula kakhulu, kushintshe kube okunye ukuphoqa imisipha ukuthi isebenze ngeleveli ehlukile, noma wandise umthwalo. Lapho-ke inqubekela phambili ngeke ibe yinde ukufika.
Isici sokuphindaphinda sokuqeqeshwa ab sinenkani singanakwa cishe yibo bonke abaqalayo. Abaqondi ukuthi i-abs iyisicubu njengabo bonke abantu. Ayikwazi ukwenza isivumelwano ngokugcwele futhi yelule izikhathi ezingama-50-100 zilandelana. Uma uqeqesha i-abs yakho kulolu hlu lwe-rep, uqeqesha noma yini ngaphandle kwakhe.
Inani elilungile lokuphindaphinda kwabezindaba cishe liyi-15... Uma wenza konke kahle, khona-ke ngemuva kokuphindwaphindwa kweshumi nanhlanu uzofinyelela ukwehluleka futhi uzozwa umuzwa onamandla wokushisa endaweni yesisu.
Ukuqeqeshwa kwemisipha ye-Oblique
Ungayikhiphi ngokweqile ngama-oblique akho. Kuwo wonke ama-gym, uzobona amantombazane noma izinsizwa zigoba ohlangothini ngama-dumbbells noma zisebenzisa ibhulokhi ephansi njalo lapho kuqeqeshwa khona. Ezimweni eziningi, banokhalo olubanzi olunama-hypertrophied oblique. Akubukeki kujabulisa nhlobo.
Kuyadingeka ukuqeqesha imisipha ye-oblique yesisu, kodwa ngokuqinile. Khumbula ukuthi baba nengcindezi enkulu emile ngesikhathi se-squats noma lapho kubulawa khona abantu. Ukuzivocavoca kanye kanye ngesonto kuzokwanela.
Ukopha umshini ophansi
Ungathembi ukuthi noma yikuphi ukuzivocavoca okuthile kuzokhipha i-abs yakho ephansi. Azikho izivivinyo ezizimele zale ndawo yemisipha. Ungaphikisana futhi uthi: kepha kuthiwani ngokuphakanyiswa kwemilenze ku-hang - ayisebenzi ingxenye engezansi yabezindaba? Cha. I-engeli enjalo isusa kuphela umthwalo okuyo. Kuvela ukuthi ingxenye engezansi yomshini yenza, ngokwesibonelo, i-70% yomsebenzi, kanti ephezulu - 30%.
Ama "cubes" amabili aphansi ayindaba yokushuba kongqimba lwamafutha olungaphansi, futhi akukho ukuzivocavoca okuyimfihlo okuvela khona ngokushesha. Ukomela isimo esinjalo, izinyanga ezimbili zizokwanela umuntu, futhi isigamu sonyaka ngeke sanele umuntu. Konke kuncike ezicini zomzimba wakho.
Ukuhlukahluka
Ukuqeqeshwa kufanele kuhlukahluka. Umzimba uzivumelanisa ngokushesha nomsebenzi ophindaphindwayo, ngakho-ke ukwehluka kuyisihluthulelo sokusebenza kwezemidlalo. Ungahlali entweni efanayo. Shintsha isethi yokuzivocavoca umzimba, ukuhleleka kwayo, isisindo sezisindo ezingeziwe, inani lamasethi nama-reps, isikhathi esisele phakathi kwamasethi, sebenza kumgomo wokuthi "phumula-kancane", wenze ama-reps ahamba kancane, ama-supersets bese ushiya amasethi, njll. Kunezindlela eziningi zokwenza ukuqeqeshwa ikhiqize ngokwengeziwe. Sebenzisa wonke lawa masu ukuthola imiphumela emihle.
Ungakopishi ngokungaboni izinhlelo zokuzivocavoca zabasubathi noma ezihlokweni ezikwi-Intanethi nomagazini. Ochwepheshe banezinsizakusebenza ezingenamkhawulo zokululama, ezingatholakali kumfundamthetho ojwayelekile.
Yenza kuphela lokho kuvivinya umzimba lapho uzizwa kahle khona ukusikwa nokwelulwa kweqembu lemisipha eliqeqeshiwe. Akekho omunye umuntu ngaphandle kwakho ozokwenza uhlelo lokuqeqesha oluphumelela kakhulu. Kepha ukufunda ukuzwa umzimba wakho kuthatha isikhathi nolwazi.
© Srdjan - stock.adobe.com
Uhlelo nesikhathi samakilasi
Kuyadingeka ukunquma kahle ukuthi yiluphi usuku okufanele uqeqeshe ngalo i-abs. Isibonelo, uma wenza ukuzivocavoca okugcwele kwe-abs ngoLwesine, futhi ukuzivocavoca umlenze onzima kuhlelelwe uLwesihlanu, akukho lutho oluzokuthola. Ngemuva kokuqeqesha kahle abezindaba, uzokuzwa ukuqaqamba okuzodingeka ukhohlwe ngesisekelo ezinsukwini ezimbalwa ezilandelayo. Kungcono ukuthatha usuku lokuphumula okuphelele kwezemidlalo, noma ukugqoka ukujima okulula ngosuku olulandelayo lapho ungeke usebenzise i-abs yakho ngokweqile, ngokwesibonelo, ukuqeqesha imisipha yakho ye-pectoral.
Kukhona inganekwane phakathi kwabakhi bomzimba yokuthi i-abs kufanele iqeqeshwe ekuseni esiswini esingenalutho. Kukholelwa ukuthi kunciphisa okhalweni futhi kuthuthukise ukukhululeka. Ngakho-ke, umshini wokunyathelisa waqeqeshwa ngumakhi womzimba odumile uSergio Oliva, owina kathathu emqhudelwaneni "Mnu Olympia". Wayeqala njalo ekuseni ngezinhlamvu eziyinkulungwane bese eya ekudleni kwasekuseni. Uma ubheka i-abs yakhe, umuntu anganquma ukuthi le ndlela iyona kuphela elungile.
Kodwa-ke, abasubathi baleli zinga bahlukile ngemvelo yezakhi zofuzo, ngakho-ke akufanele unamathele ezimisweni zabo zokuqeqeshwa nezondlayo. Akunakwenzeka ukuthi bakusebenzele. Ukusebenza kwendlela yokuqeqesha abezindaba esiswini esingenalutho akuboniswanga. Zonke izinzuzo zayo ziyinganekwane.
Uhlelo lokuqeqesha ejimini lamantombazane
Amantombazane ayelulekwa ukuba alandele isikimu esiboniswe ekuqaleni kwendatshana - ukuhlanganisa ukuzivocavoca okuyinhloko nokuzivocavoca okulula kwabezindaba. Kuvela ukuthi kuzoba nokusebenza okulula oku-light ab kathathu ngesonto. Kubeke ekuqaleni noma ekugcineni kwesifundo - zinqumele wena, ugxile enhlalakahleni yakho.
| Inombolo yokuzivocavoca engu-1 | ||
| Ukujija ebhentshini | 3x12-15 |  |
| Ukuphakamisa amadolo ezindololwaneni ngenkathi ilenga | 3x10 |  |
| Inombolo Workout 2 | ||
| Ukusonta kusimulator | 3x12-15 |  |
| Ibha eseceleni | Imizuzwana engama-20-40 ohlangothini ngalunye |  |
| Inombolo yokuzilolonga 3 | ||
| Ukugijima endaweni yokulala | 30-60 imizuzwana |  © logo3in1 - stock.adobe.com |
| Ipulangwe lendololwana | 30-60 imizuzwana |  © Makatserchyk - stock.adobe.com |
Uhlelo lokuqeqesha ejimini lamadoda
Abesilisa kufanele baqeqeshe i-abs yabo ngendlela enamandla. Ukuzivocavoca okulukhuni nokunamandla kuzokwanela inqubekela phambili. Sebenza i-abs yakho ngemuva kokusebenzela emuva, izingalo, isifuba noma amahlombe. Ngemuva kokuqeqesha imilenze yakho, awunawo amandla anele okwenza lokhu.
| Ama-crunches ocindezelweni phansi anesisindo esingeziwe | 4x10 |  © fizkes - stock.adobe.com |
| Umlenze olengayo uyaphakama | 3x12-15 |  |
| Ukusonta kusimulator | 3x12-15 | |
| Ukugijima endaweni yokulala | 30-60 imizuzwana | © logo3in1 - stock.adobe.com |
| Ipulangwe elinesisindo esengeziwe | 30-60 imizuzwana |  |
Enye inketho iboniswa esithombeni:
© artinspiring - stock.adobe.com
Lapha, amapulangwe wezingalo ezinwetshiwe nezindololwane esivivinyweni sokuqala enziwa imizuzwana engama-60, amapulangwe asezingeni elesithathu - amasekhondi angama-30. Konke okunye ukuvivinya umzimba kufanele kwenziwe ngamasethi ama-2-3 okuphindwayo okungu-12-15.
Uma le ndlela ingakuthandi, hamba ukuzivocavoca umzimba. Imvamisa, uhlelo lokuzivocavoca lweCrossFit lokuzivocavoca lwenzelwe ukuthi izicubu zakho zesisu ziphonselwe inselelo cishe kukho konke ukujima. Wonke umgijimi onolwazi oluncane noma onolwazi oluncane we-CrossFit uqhosha nge-abs ephakanyisiwe. Umbuzo oyinhloko ngukuthi - ungalulama ngokuphelele ngokuqeqeshwa ngohlelo olunjalo?
Sincoma futhi ukubheka uhlelo lokuzivocavoca ekhaya.
