Ukuzivocavoca ibhayisikili emaphephandabeni - enye yezinto ezivame kakhulu phakathi kwabo bonke abathanda ezemidlalo nabanempilo. Kuhloselwe ukuthuthukiswa kwezicubu zesisu ezinama-rectus kanye ne-oblique. Ukuzivocavoca ibhayisikili kuyaphawuleka ukuthi ihlanganisa yonke imisipha yesisu ngomsebenzi onamandla ezinhlangothini ezahlukene.
Lokhu kwenza ibhayisikili libe ukuvivinya kwesisu okuyinkimbinkimbi kunakho konke. Akukho okunye ukuzivocavoca lapho singakwazi khona ukuveza ngokushesha wonke amaqembu emisipha asithandayo. Uma ukhawulelwe ngesikhathi, kepha ufuna ukusebenza kahle imisipha yakho yesisu, lokhu kuvivinya kuphelele.
Ibhayisikili lithandwa ngabasubathi abavela kuwo wonke umhlaba ngenxa yobulula balo bezobuchwepheshe kanye nokwehluka ekusebenzeni kobunzima obuhlukahlukene. Kubalulekile ukuthi kungadingi okulingisa noma okokusebenza okwengeziwe - ukuzivocavoca kungenziwa noma kuphi nanoma nini.
Kulesi sihloko, sizohlaziya indlela yokwenza umsebenzi webhayisikili ngendlela efanele, kanye nezici ezifana nokuqaliswa kwawo:
- lisiza kanjani ibhayisikili lokuzivocavoca;
- inqubo efanele yokwenza;
- amaphutha abasubathi abasafufusa;
- ukwehluka kwebhayisikili lokuzivocavoca.
Izinzuzo zokuzivocavoca ibhayisikili
Ukuvivinya ibhayisikili labezindaba kungabangelwa yiminyakazo eyisisekelo nephumelela kakhulu kanye nokusonta nokuphakamisa imilenze ku-hang. Ukusebenza kwayo kungenxa yokuthi yonke imicu yemisipha yesisu ifakiwe emsebenzini. Ukusebenza nge-amplitude elinganiselwe nakwimodi engapheli akuvumeli imisipha ukuba iphumule noma umzuzwana. Lokhu kuholela ku-hypoxia yemicu yemisipha kanye ne-anaerobic glycolysis (imisipha ifinyelela ngokushesha "ukwehluleka" ngenxa yokugcina i-lactic acid kumaseli).
Ukuzivocavoca kuthwala zonke izingxenye zemisipha yesisu. Iphinde isebenzise ngokungaqondile i-latissimus dorsi, iliopsoas, i-intercostal ne-serratus, nezinqe. Ukuvivinya ibhayisikili nakho kungenza i-abs yakho ivelele kakhulu futhi kunciphise okhalweni lwakho. Futhi uma kuhlanganiswe nokudla okunama-carb aphansi, amandla ajwayelekile nokuqeqeshwa kwe-cardio, nokuzivocavoca nge-vacuum, umphumela oyifunayo uzotholakala ngokushesha okukhulu.
Ngaphandle kwezinzuzo ezisobala ekusebenzeni kwemisipha yakho yesisu, ukuzivocavoca ibhayisikili kungakusiza ulahlekelwe isisindo ngokukhulisa imetabolism yakho nokusheshisa i-oxidation yamaseli anamafutha. Akunakwenzeka ukucacisa ukuthi mangaki amakhalori okusetshenziswa yibhayisikili, kodwa noma yimuphi umgijimi onolwazi uzoqinisekisa ukuthi kubangela ukusetshenziswa kwamandla amakhulu, futhi ngenxa yesimo esinamandla esivuthayo, kungaba nzima ukuma ngemuva kwesethi yokugcina. Vele, ngokuya ngenqubo elungile, ongayithola ngezansi.
Indlela yokuzivocavoca umzimba
Kunezinhlobo eziningana zalokhu kuvivinya umzimba: ngemilenze ephakanyiswe mpo, ngokubamba i-fitball phakathi kwemilenze, njll. Manje sizobheka indlela ejwayelekile nephumelela kakhulu lapho umgijimi enza ngayo yonke imisipha yesisu ngokuhambisa imilenze, izingalo kanye nokuguqula umzimba ngasikhathi sinye. kanti iqolo elingezansi licindezelwe phansi.
Ake sithathe isinyathelo ngesinyathelo ohlangothini lwethiyori lombuzo wokuthi ungenza kanjani ukuzivocavoca ngebhayisikili kwabezindaba, ikakhulukazi ngoba ngisho nesiqalo singakwazi ukubhekana nalo msebenzi:
- Isikhundla sokuqala: umgijimi ulele phansi (noma umata wokuzivocavoca). Sigoba amadolo kancane (cishe ngama-degree angama-45), siwele izingalo zethu ngemuva kwekhanda. Cindezela iqolo elingezansi ngokuqinile phansi futhi ungaliklebhuli kuyo yonke indlela, ukuze ungakhi umthwalo we-axial ngokungadingekile emgogodleni futhi ungaphazanyiswa ekugxileni emisipha esebenzayo.
- Sinyakaza ngemilenze yethu, silingisa ukusonteka kwezinyawo lapho sigibela ibhayisikili. Ukunyakaza akumele kubheke phezulu, kepha kudlule kancane ku-arc, ngakho-ke ukuphakama kokunyakaza kuzoba kukhulu, okusho ukuthi inani lemicu yemisipha (kufaka phakathi i-oxidative nehamba kancane) izofakwa emsebenzini. Amadolo kufanele aqonde esifubeni, ngasikhathi sinye siguqula umzimba kancane, sizungeze kancane emuva esifundeni se-thoracic, bese sizama ukufinyelela emadolweni ngendololwane yethu. Sisebenza ngokulandelana - ngendololwane yangakwesokudla sizama ukufinyelela edolweni langakwesobunxele, ngendololwane yesobunxele - ngakwesokudla.
- Uma usuqedile ukunyakaza kwendololwana kuya emadolweni, nweba ngokugcwele lowo mlenze bese ugoba omunye. Yenza okufanayo ngezingalo zakho - yenza ukunyakaza okuncane okusemaceleni ngentamo yakho ukushintsha indololwane yakho. Phinda lokhu kunyakaza uze uzwe ukushisa okuqinile emisipheni yesisu - lesi yisibonakaliso esiyinhloko sokuthi wenza konke kahle. Into esemqoka ukwenza konke ngokushelela nangaphansi kokulawulwa, akukho ukunyakaza okungazelelwe okuvunyelwe lapha.
Amaphutha ajwayelekile abasubathi abasafufusa
Ibhayisikili ukuzivocavoca okulula okuvela kumbono wezobuchwepheshe, noma kunjalo, futhi linobuqili balo obuncane nezimfihlo zalo, libheke ukuthi yikuphi ongakuthola ngokugcwele kulo msebenzi. Akuzona zonke ezisobala ekuboneni kokuqala, abaningi abaqalayo benza lo msebenzi ngamaphutha wezobuchwepheshe. Ukulungisa lokhu, kufanele ufune usizo lomqeqeshi womuntu onekhono. Noma funda nje indatshana yethu kuze kube sekugcineni, wonga isikhathi sakho nemali.
Ngezansi sizohlaziya ukuthi UNGAYENZI kanjani ibhayisikili lokuzivocavoca emaphephandabeni:
- Vivinya ibhayisikili lakho endaweni eqinile, emile. Uma ukwenze endaweni ethambile, uzoba nokulawula okuncane ekunyakazeni nasekuchitheni amandla ekuqiniseni ukuma komzimba.
- Musa ukudala umthwalo we-axial emgogodleni wesibeletho. Lapho senza ibhayisikili, simane sibeke izintende zezandla zethu ngemuva kwekhanda, kodwa akunakwenzeka ukuthi siphumule ngokumelene nalo ngawo wonke amandla ethu. Yebo, kungabonakala kuwe ukuthi lokhu kwenza ukuzivocavoca kube lula, kepha masingazibandakanyi nokuzikhohlisa. Lapho uqeqesha i-abs yakho, kufanele usebenze ne-abs yakho, hhayi enye into.
- Gcina ijubane elilinganayo kulo lonke isethi, ukunyakaza kufanele kungaphangiseki futhi kube bushelelezi. Uma wenza umsebenzi ngokushesha okukhulu, ngeke ukwazi ukugxila ngokuphelele ekunwebeni nasekutholeni i-abs yakho.
- Bheka ama-engeli emvelo we-anatomy yakho, akufanele kube khona ukungakhululeki. Isibonelo, uma uzizwa ungathandeki ukunweba imizwa esifundeni se-sacrum, kusho ukuthi unyusa imilenze yakho kakhulu, futhi ibanga lokunyakaza kufanele lehliswe.
- Musa ukujaha i-reps. Lokhu akunangqondo, ngoba ekuzivocavoca okunjalo okokuqala sidinga ukusikwa okuhle kwemisipha ngenxa yoxhumano olusungulwe lwe-neuromuscular. Futhi inani lokuphindaphindwa nezindlela selivele liyindaba yesibili. Enye indlela ukuzama ukuhamba ngebhayisikili isikhashana, ngokwesibonelo, qala ngamasekhondi angama-30 bese ukwandisa umthwalo kancane kancane. Ngakho-ke ngokunganakile uzozinikeza umyalo wokuthi "ukwehluleka" kwemisipha yomshini wakho kufanele kufike ngqo ngesikhathi esiphela ngaso.
- Ungasheshi ukusebenzisa izisindo ezengeziwe kulo msebenzi. Noma ngabe uqeqeshwe iminyaka eminingana, futhi izicubu zakho zesisu ziqinile futhi zikhule kahle, qala ngohlobo lwebhayisikili lakudala - ngale ndlela uzoqonda kangcono ama-biomechanics of movement futhi ufunde ukuthi ungazivumelanisa kanjani kahle izicubu zesisu ngama-engeli ahlukene.
- Ukuqeqeshwa okuhlukahlukene kuyisihluthulelo senqubekela phambili engapheli nokuphila isikhathi eside kwezemidlalo. Zizwe ukhululekile ukuzama futhi ungeze okuthile okusha kumkhuba wakho wokuzivocavoca. Isibonelo, ukuzivocavoca ngebhayisikili kungenziwa kokubili njengengxenye yokuzivocavoca okuhlukile kwabezindaba, ekupheleni kokuzivocavoca emuva noma emilenzeni, futhi njengengxenye yezakhiwo ze-crossfit.
Okunye ukuhluka kokuzivocavoca
Ngaphezulu, sibheke indlela ethandwa kakhulu yokupompa i-abs usebenzisa ibhayisikili lokuzivocavoca. Kepha kunezinye izinketho, ezingahlukaniswa ngemibandela zibe lula futhi zibe yinkimbinkimbi. Khetha okukusebenzelayo ngokuya ngethoni yakho nezinga lokuqina, bese uzinika isikhathi sokukwenza njengengxenye yohlelo lwakho lokuqeqeshwa.
Ake sihlolisise ngamunye wabo.
Izinketho ezilula
Ibhayisikili ngaphandle kwezindololwane nomsebenzi womzimba
Inketho elula kakhulu enhle kubadlali abasafufusa. Iqiniso ukuthi ukunyakaza kwenziwa kuphela ngenxa yokuhamba kwemilenze - silingisa ukucwiliswa kwezinyawo zebhayisikili, futhi umzimba wonke awunyakazi futhi ucindezelwe phansi. Izandla zingabekwa ngemuva kwekhanda noma zelulwe emzimbeni, lokhu akunandaba.
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Ukusebenza ngaphandle kokuxhuma umzimba nezindololwane, umthwalo udluliselwe engxenyeni engezansi yomshini, kepha ucishe ushiye ngokuphelele ingxenye engenhla nemisipha yesisu esishubile, kepha ama-quadriceps, imisipha ye-gluteus nezintambo kulayishwa ngokwengeziwe.
Ibhayisikili elinemilenze ephakanyiswe mpo
Lokhu kwahlukahluka kuthole uthando olukhulu phakathi kwabasubathi nabasubathi abathanda i-yoga nama-Pilates. Ihlukile kunhlobo yangaphambilini yokuthi siphakamisa imilenze yethu cishe nge-engeli elifanele futhi sizisize ekugcineni lesi sikhundla kuyo yonke indlela, sibeke izandla zethu engxenyeni engezansi yomhlane ongezansi (njengasezingeni eliphakeme lomsebenzi we-birch). Ngasikhathi sinye, amadolo enwetshiwe ngokuphelele, futhi umhlane ongaphezulu ucindezelwe phansi.
Ukuzivocavoca ibhayisikili elinemilenze ephakanyiswe mpo kulula kakhulu ngenxa yokuthi asisebenzi nezindololwane nomzimba. Ngakho-ke, sibeka ukugcizelela okwengeziwe engxenyeni engenhla yomshini, futhi senze lo msebenzi ngesilinganiso esincishisiwe - ukunyakaza kufushane kakhulu kunohlobo lwakudala. Ngaphezu kwezinzuzo zomzimba, ama-yogi abona izinzuzo zalokhu kuvivinya umzimba ngenxa yokuthi ngenxa yokwanda kokujikeleza kwegazi esiswini esingezansi, okudalwe ukulingiswa kokunyathela, sibuye sikhuthaze izitho zohlelo lwethu lokuzala, ngaleyo ndlela sandise i-libido yethu nenkululeko yezocansi.
Ibhayisikili lilele ebhentshini elithambile libheke phansi
Uma uzivocavoca ejimini, kungenzeka ukuthi ifakwe i-simulator ekhethekile yokusebenzela umshini wokushicilela, okuyibhentshi elithambile elinama-roller kanye nendawo encane yokubamba izingalo phezulu. Lo mqeqeshi uphelele ekwenzeni ukuzivocavoca ngebhayisikili. Ukuze wenze lokhu, udinga ukuhlala ubhekise phansi kuwo, uphakamise imilenze egobile futhi wenze ukulingisa kokunyathela ngonyawo ngaphandle kokuxhuma umzimba nezindololwane, ubambelele “kuphini” engxenyeni engenhla yesimulator ngezandla zakho. Isici esiyisisekelo salolu hlobo lokuzivocavoca ukuthi ngenxa ye-engeli encane esethwe yi-simulator, sakha umthwalo omncane ongeziwe we-static engxenyeni engezansi yomshini.
Izinketho ezinzima
Isisindo sebhayisikili ngesandla
Kwenziwa ngendlela efanayo nebhayisikili yokuzivocavoca yakudala. Umehluko kuphela ukuthi kule nguqulo sigcina umthwalo owengeziwe ezingeni lesifuba. Lokhu kungaba ibhola elinesisindo, i-dumbbell encane, noma i-barbell disc. Ngenxa yokusetshenziswa kwesisindo esingeziwe, ukuvivinya umzimba kuba namandla ngokwengeziwe. Ngaphezu kwalokho, ukuphindaphinda ngakunye kunikezwa ngomzamo omkhulu, futhi umthwalo emisipheni uyanda, ohambisana nokupompa kobuhlanya.
Ibhayisikili eliphethe i-fitball phakathi kwemilenze
Ngokusebenzisa i-fitball eboshelwe phakathi kwezinyawo noma amaqakala, imilenze ibanzi kancane maqondana nenguqulo yakudala, futhi sisebenzisa umzamo owengeziwe ukuletha idolo esifubeni. Uma kungekho fitball ejimini yakho, ungasebenzisa izisindo zemilenze, kodwa ungakhohlwa ukusabalalisa imilenze yakho ibanzi kancane - umphumela wokuzivocavoca uzofana.
