Ukusonteka emaphephandabeni: izinhlobo namasu okwenza izivivinyo * Isiphambano

Ukujija emaphephandabeni kungukuzivocavoca okwenziwa ngabasubathi ukuthola umshini oqinile futhi ovelele. Ngokuya nge-biomechanics yayo, imele ukuphakama kwesiqu ngokugoqa okuncane emuva (kyphosis) esifundeni se-thoracic kusuka endaweni ethambekele. Njengomthetho, umgijimi akaphothi ebangeni eliphakeme ngangokunokwenzeka ukuze umthwalo uhlale unjalo futhi imisipha yesisu ingakhululeki ezindaweni eziphezulu nezingezansi. Ukusebenza ngendlela efanayo yokwenza, umthwalo ugxile engxenyeni engenhla yomsipha we-rectus abdominis.

Lokhu kuvivinya umzimba kuthola ukuthandwa okufanele phakathi kwabadlali ababambe iqhaza ekuphambaneni, ekwakheni umzimba, ukuqina nobuciko bempi, ngoba umshini wokunyathelisa owenziwe kahle esiswini udlala indima ebalulekile kuyo yonke le mikhakha. Futhi namhlanje sizokutshela ukuthi ungakwenza kanjani ama-crunches ngendlela efanele - konke ukuhluka okungenzeka kwalokhu kuvivinya umzimba.

Yini ukusetshenziswa kwama-crunches emaphephandabeni?

Ngifuna ukuqaphela khona manjalo ukuthi ukusonteka akufani nokuvivinya umzimba njengokuphakamisa umzimba noma ukuhlala phansi. Ngokusonta, ubukhulu abubalulekanga kangako kithina, lapha asikho nhlobo isidingo sokuphakamisela umzimba engileni efanele, ukuthi kungakanani ukusebenza okuqhubekayo kwemisipha yesisu nokulawula ukunyakaza - ngoba lokhu sizungeza ngemuva esifundeni se-thoracic. Le kyphosis encane yamukeleka ngokuphelele futhi ayikhulisi ingozi yokulimala.

Ukuhlanekezela kuhle ngoba ngokukhetha uhlobo olulodwa noma olunye lokuhlanekezela esizokwenza ekuqeqesheni, singangeza njalo okuhlukahlukene enqubeni yoqeqesho futhi sisebenze ngokuzihlukanisa iziphetho ezithile zemisipha yomshini wethu wokushicilela.

Ngenxa yalokhu, ngithatha ama-crunches njengokuzivocavoca kwami kwesisu okungu- # 1. Kulula impela, kulula ukuzwa ukusikwa nokwelulwa kweqembu lemisipha elisebenza kulo, izinhlobo zalo eziningi azidingi okokusebenza okwengeziwe, futhi ngosizo lokuzisonta ungasebenza kahle imisipha ye-abs yakho ngemizuzu eyi-10-15 - inketho enhle kakhulu yalabo bantu ayikwazi ukubeka eceleni isikhathi esiningi sokuqeqeshwa.

Izinhlobo nezinqubo zokwenza lo msebenzi

Ake sibheke ukuthi ungazenza kanjani kahle izinhlobo ezidumile zama-curls, kusukela kokuyisisekelo, okusebenzayo nokujwayelekile.

Ama-crunches ajwayelekile

Ukuhluka okulula kakhulu kwama-crunches emaphephandabeni ekubukeni kokubuka inqubo efanelekile kuyinto yakudala. Umgijimi owenza ukuvivinya umzimba uphakamisa isifuba esigobeke kancane engxenyeni engenhla (indawo yamabhande ehlombe nemisipha ebanzi kakhulu emuva) kusuka endaweni ebucayi. Kwenziwa kanjena:

Isikhundla sokuqala: umgijimi ulele phansi noma umata wokuqina, imilenze igobile emadolweni, phumuza izinyawo zakho ngokuqinile phansi, bese uthatha izandla zakho ngemuva kwekhanda lakho.
Ngenkathi ukhipha umoya, phakamisa kahle umzimba ongaphezulu ngaphandle kokushintsha isikhundla sangemuva nesinqe esingezansi - zihlala zicindezelwe phansi. Umhlane ongaphezulu kufanele uhlanganiswe kancane, ngakho-ke kuzoba lula kuwe ukugxila ekutholeni imisipha yesisu.
Qhubeka ngokushelela kahle isifuba uze uzwe ukuthi umthwalo ufinyelela phezulu. Bamba lesi sikhundla umzuzwana ukuqhubekisela phambili imisipha ngokwezibalo.
Qala ukwehla. Ukwehliswa komzimba kumele kulawulwe. Akudingekile ukuthi uzithobe ngokuphelele phansi, kungcono ume cishe ngamasentimitha ayishumi ukusuka lapho, lapho imisipha yesisu iselulwe kakhulu. Ukusebenza ku-amplitude encishisiwe, uzokwandisa ukusebenza kwalo msebenzi, ngoba umthwalo uzoba mkhulu kakhulu kaningi.

Phindela emuva ama-crunches

Indlela esebenza ngokulinganayo yokuzivocavoca ngama-reverse crunches emaphephandabeni, ikhulisa ubukhulu bomthwalo emshinini ophansi. Umehluko oyisisekelo nenguqulo yakudala ilele ekutheni kuma-crunches ahlehlisayo sinciphisa umshini wokunyusa imilenze, hhayi umzimba. Ama-crunches abuyela emuva angenziwa womabili elele phansi futhi elele ebhentshini elikhethekile uphakamise ikhanda - akukho mehluko okhethekile. Kwenziwa kanjena:

Isikhundla sokuqala: umgijimi ulele phansi noma ebhentshini elithambekele, ubambelele emaphethelweni aphezulu ngezandla zakhe. Uma wenza ukuzivocavoca phansi, kunconywa ukugcina izingalo zakho ziqonde phansi, zizokusiza ulawule kangcono ukunyakaza. Imilenze kufanele igobeke kancane emadolweni.
Qala ukuphakamisa imilenze yakho phezulu, ngenkathi ukhipha umoya futhi uphakamise ngokushelela iqolo elingezansi ukusuka phezulu - lokhu kuzohlinzeka ngokuncipha okungcono kakhulu kwemisipha yesisu.
Nciphisa kahle imilenze yakho bese wehlisela emuva phansi ngenkathi uhogela. Kungcono ukusebenza lapha ngendlela efanayo nakuma-crunches ajwayelekile - nge-amplitude efinyeziwe enokuqina kwemisipha okungapheli.

Thambekisa ama-Bench Crunches

Cishe yonke indawo yokuzivocavoca yanamuhla ifakwe ibhentshi elikhethekile elinokuthambekela kwama-degree angama-30 ukwenza i-abs, kungani ungasebenzisi lokhu? Ngaphezu kwalokho, ukuvivinya umzimba kuyasebenza njengokuhlanekezela okudala kokukhohlisa. Kwenziwa kanjena:

Isikhundla sokuqala: hlala ebhentshini elithambekele, uvikele imilenze yakho phakathi kwama-roller angenhla kwebhentshi, uwele izingalo zakho esifubeni sakho.
Njengoba uphuma, qala ukujija, uzungeze iqolo lakho elingaphezulu kancane. Ama-biomechanics wokujija ebhentshini elithambekele acishe afane nenguqulo yakudala, ngakho-ke lapha sisebenza ku-amplitude efanayo.
Yehla ngokushelela, uthathe umoya. Lapha ungasebenza kwi-amplitude ephezulu ngokunokwenzeka ngokubambezeleka okuncane ebhentshini, ngakho-ke kuzoba lula "ukukhama" imisipha ye-rectus abdominis, isikhathi ngasinye ukuqala ukunyakaza kusuka endaweni yokuqala. Abadlali abanolwazi oluningi bangasebenza lo msebenzi besebenzisa izisindo ezengeziwe, bephethe i-disc kusuka ku-barbell noma i-dumbbell encane ezandleni zabo ezingeni le-plexus yelanga.

Ama-crunches womshini wokuma omile

Inketho ethokozisayo kulabo abafuna ukwehlukanisa umthwalo. Ubuhle bomqeqeshi webhulokhi ukuthi umthwalo uyaqhubeka futhi imisipha ishubile ngokwezibalo nasesikhundleni esiphezulu. Kwenziwa kanjena:

Isikhundla sokuqala: yima ufulathele umqeqeshi we-block noma i-crossover, bamba isibambo ngezandla zombili (kulula kakhulu ukukwenza ngesibambo sezintambo), beka isibambo ngemuva kwekhanda lakho ezingeni lentamo.
Qala ukunyakaza okuphansi, uzungeze amahlombe ehlombe bese ungena ku-abs yakho. Kufanele yehliswe kuze kube yilapho izindololwane zithinta okhalweni. Misa isikhashana kule ndawo. Vele, isisindo ku-simulator kufanele sibekwe phansi, uma kungenjalo usengozini yokuthola ukulimala komgogodla.
Ngenkathi udonsa, qala ngokushelela ukuhlehla emuva, ngenkathi ulungisa umhlane wakho. Lapha sisebenza nge-amplitude ephelele, ukubambezeleka okuncane ekuqaleni kuyamukeleka.

Ama-crunches kumqeqeshi webhulokhi emadolweni akho

Ukuguqa ngamadolo emshinini webhulokhi kungenye indlela yokuzivocavoca umzimba edinga ibhulokhi ephezulu. Umehluko usekuphakameni - lapha mfushane, ngakho-ke kuzoba lula ngabaningi ukuzwa ukusikwa kwemisipha yesisu kule nguqulo ethile. Kwenziwa kanjena:

Isikhundla sokuqala: bhekana nomqeqeshi webhulokhi, bamba isibambo sezintambo, bese uguqa ngamadolo ngaso. Gcina umhlane wakho ume uqonde futhi ubheke phambili.
Qala ukwehlisa umzimba phansi, ngenkathi uzungeza umhlane wakho bese ukhipha umoya. Njengakuma-crunches amile, zama ukuthinta imilenze yakho ngezindololwane zakho. Khiya kule ndawo isikhashana, uqinise i-abs yakho ngokuqhubekayo.
Kancane kancane qala ukugoqa. Ungasebenza ngokuphelele ngokugcwele nange-amplitude efinyeziwe, zama zombili izinketho bese umisa lapho uzozwa khona umthwalo omkhulu ocindezelweni.

Izindunduma ezilengisiwe

Inketho enenselelo yezobuchwepheshe kepha esebenzayo yabathandi bokuqeqeshwa okunzima esikoleni esidala. Ukulenga sibheke phansi kubha evundlile, kunzima kakhulu ukugxila ekwenzeni ngqo ukunyakaza okusontayo, hhayi ukuphakamisa umzimba, kepha lo mzuzu uza nesipiliyoni. Akufanele usonte kulenga uma uphethwe umfutho wegazi ophakeme noma ukwanda kwengcindezi ye-intraocular - igcwele ukwenyuka kwenkinga. Kwenziwa kanjena:

Isikhundla sokuqala: umgijimi ulenga emugqeni ngemilenze egobile, umzimba wonke wehlisiwe, emuva kuqondile, izingalo zihlanganiswa ngemuva kwekhanda. Kubalulekile ukuthi lapho uqala khona umzimba ungantengantengi futhi akukho i-inertia.
Qala ukuphakamisa umzimba phezulu, ukhiphe umoya, uzungeze umhlane wakho futhi uphakamise izinqa zakho phezulu kancane. Ungazami ukusebenza nge-amplitude ephelele bese uzama ukufinyelela emadolweni akho ngekhanda lakho - akunangqondo kulokhu. Kungcono ukusebenza cishe kuze kube sezingeni lokufana nomhlabathi, okwamanje ukuphakama kwemisipha yesisu kuzobe kukhulu.
Zehlise kahle lapho uhogela. Uma kunesidingo, bamba isikhundla esiphansi amasekhondi ambalwa ukucisha ngokuphelele i-inertia, qala ukunyakaza kusuka endaweni emile.

Ama-Oblique asonta

Kule nguqulo ye-twists, inqwaba yomthwalo iwela ezicutshini zesisu ze-oblique, ngakho-ke ama-oblique crunches ayengeza kakhulu kunoma yikuphi ukuvivinya okuyisisekelo okubandakanya i-rectus abdominis. Kwenziwa kanjena:

Isikhundla sokuqala: umgijimi ulele phansi, imilenze igobile emadolweni, izinyawo zicindezelwe phansi, izingalo ziwele ngemuva kwekhanda. Beka iqakala lomlenze owodwa edolweni komunye.
Siqala ukukhuphula umzimba phezulu, sikhiphe umoya futhi siguqule umzimba kancane ukuze sizwe kangcono ukusikwa kwemisipha yesisu. Zama ukufinyelela emadolweni omlenze wakho wesobunxele ngendololwane yesandla sakho sokudla. Ngemuva kwalokho, beka imilenze yakho endaweni yakho bese uzama ukufinyelela emadolweni omlenze wakho wesokudla ngendololwane yakho yesobunxele.
Asihambi phansi ngokuphelele, sisebenza nge-amplitude efinyeziwe, imisipha ye-oblique kufanele "icindezele" yonke indlela.

Ukusonta ngemilenze ephakanyisiwe

Ukuzivocavoca okuthakazelisa kakhulu ngenxa yenhlanganisela yemithwalo emile futhi enamandla, umshicileli ushubile phakathi nayo yonke indlela. Kwenziwa kanjena:

Isikhundla sokuqala: umgijimi ulele phansi, umhlane ucindezelwe phansi. Phakamisa imilenze yakho ukuze icishe ifane nomzimba, ngenkathi kuqala ingcindezi engxenyeni engezansi yomshini. Izandla kufanele ziwele ngemuva kwekhanda.
Siqala ukunyakaza okushelelayo nomzimba up, ngenkathi ukhipha umoya. Sizungeza kancane umgogodla we-thoracic bese sizama ukufinyelela emadolweni ngekhanda lethu. Sigcina ukhalo lunganyakazi, ungaludabuli phansi. Khiya kule ndawo umzuzwana.
Yehla ngokushelela, uthathe umoya. Lapha kungcono ukusebenza ngokuqina okugcwele, unekhefu elincane endaweni yokuqala - ngale ndlela ukusikwa kwemisipha yesisu kuzoba kukhulu.

Ama-crunches e-Fitball

Uma ijimu yakho ine-fitball, ungahluka umthwalo bese uzama ukuwusonta kuwo. Lokhu kuvivinya umzimba kuthuthukisa ukuxhumana kwe-neuromuscular ne-rectus abdominis, kanye nezinqe nemisipha kusebenza kuwo, okuzoba wusizo kakhulu kubasubathi abaningi. Kwenziwa kanjena:

Isikhundla sokuqala: umgijimi ulele ku-fitball, siphumula izinyawo zethu phansi, sibeke izinyawo zethu kancane ezinhlangothini, izingalo ziwele ngemuva kwekhanda.
Siqala ukuphakamisa umzimba phezulu, sikhiphe umoya bese sizungeza kancane emuva. Ungavumeli ibhola lishintshe isikhundla salo, nansi incazelo yokuzivocavoca, okwamanje inani elikhulu lemisipha liyabandakanyeka emsebenzini, obhekene nokulinganisela nokuzinza.
Buyela kahle endaweni yokuqala, ukuhogela, bese ugoba emuva kancane ukuze uqhubeke nokwelula imisipha yesisu.

Amaphutha ajwayelekile okuqala

Ukuzivocavoca okuningi kwe-ab kunama-nuances wezobuchwepheshe okufanele aqondwe kahle ukuze uthole okuningi kuwo. Ake sibheke amaphutha ajwayelekile, izinganekwane nemibono eyiphutha:

Akufanele uqeqeshe i-abs yakho kaningi kunezikhathi ezingu-1-2 ngesonto. Ukuziqhenya kuwumsebenzi olula impela, kepha nangemva kwawo, umzimba uthatha isikhathi ukuphola.
Ukwenza inani elikhulu lokuphindaphinda, ngeke ushise amanoni amaningi esiswini bese uthola ama "cubes" athandekayo. Ibanga elilungile le-rep crunches lingu-12-20, kuhlanganiswe nokudla okwenzelwe imigomo yakho, le ndlela izokunikeza imiphumela ephezulu.
Ungasebenzisi izisindo ezisindayo kakhulu. Uma wenza ukujikeleza nge-disc noma nge-dumbbell, ungajahi izinsimbi, kungcono ukugxila ekugxileni kwengqondo bese uqinisa imisipha yakho yesisu ngendlela ethe xaxa, kepha kungabandakanyi abasizi emsebenzini.

Uhlelo lokuqeqesha lwenyanga

I-Intanethi igcwele inqwaba yezinhlelo zokuqeqesha abezindaba. "Cindezela ngeviki", "Cindezela ngemizuzu engu-7 ngosuku" neminye imbudane, engafanele ukunakwa. Ngezansi ngiphakamisa uhlelo lomsebenzi wokuthuthukiswa kwemisipha yesisu, ebalwa inyanga (amasonto wokuqeqesha ama-4), okuyisisekelo sazo izinhlobo ezahlukahlukene zokusonta. Ungayisebenzisa uma ufuna ukuthuthukisa ukukhululeka kwemisipha, wenze izicubu zesisu ziqine futhi wandise inani lokuphindaphinda ongakwenza ngaphandle kwamaphutha obuchwepheshe. Lolu hlelo lususelwa kumgomo wokufakwa esikhathini, lushintsha phakathi kokusebenza kanzima nokukhanya. Kungakapheli isonto elilodwa, senza umsebenzi owodwa osindayo wevolumu (isibonelo, ngoMsombuluko), futhi ezinsukwini ezintathu kamuva (ngoLwesine) senza ukuzivocavoca okulula ukugcina imisipha isesimweni esihle. Ngenyanga nje kuphela, kuvela ukusebenzisa okuyisishiyagalombili.

Inombolo yokuzivocavoca	Uhlobo lokuqeqesha	Ukuzivocavoca umzimba
1	Kuyasinda	1. Ukuphakama komlenze kuphakama: amasethi ama-4 we-10-15 reps. 2. Ukuhlanekezela kulele phansi: amaqoqo ama-3 we-15-20 reps. 3. Ipulangwe: amasethi ama-3 amasekhondi angama-45-90.
2	Kulula	1. Ukuhlanekezela elele ebhentshini elithambekele: amaqoqo ama-3 we-12-15 reps. 2. Ama-crunches kumqeqeshi webhulokhi emadolweni akho: amaqoqo ama-2 we-10-12 reps.
3	Kuyasinda	1. Ukujija ulele ebhentshini elithambekele okunesisindo esengeziwe: amaqoqo ama-3 wezikhathi ezingama-10-12. 2.I-Oblique crunches: amasethi ama-4 we-12-15 reps. 3. Ipulangwe: amasethi ama-3 amasekhondi angama-60-90.
4	Kulula	1. Ukuhlanekezela elele phansi: amaqoqo ama-5 we-10-15 reps.
5	Kuyasinda	1. Ukujija ulele ebhentshini elithambekele okunesisindo esengeziwe: amaqoqo ama-3 wezikhathi eziyi-12-15. 2. Ama-Sit-ups: amaqoqo ama-3 we-10-12 reps. 3. Ipulangwe: amasethi ama-3 amasekhondi angama-75-90.
6	Kulula	1. Ukuhlanekezela elele phansi: 3 amasethi we-10-12 reps. 2. Ukuguqula ama-crunches: amaqoqo ama-2 we-12-15 reps.
7	Kuyasinda	1. Ukujija ulele ebhentshini elithambekele okunesisindo esingeziwe: amaqoqo ama-3 wezikhathi eziyi-15-20. 2. Ama-sit-up anezisindo ezengeziwe: amaqoqo ama-3 wezikhathi eziyi-10. 3. Ipulangwe: amasethi ama-3 amasekhondi angu-90-120.
8	Kulula	1. Ukuhlanekezela elele phansi: amaqoqo ama-3 we-12-15 reps.