Kana mahudyu achirwadza kupfuura abs panguva yebasa rekutanga, chimwe chinhu chakashata. Uye kana mhasuru dzako dzehudyu dzichingobata basa rako nekusaziva panguva yekurovedza mudumbu, unogona kunzwa kurwadziwa kwehudyu kana kusagadzikana. Kuwedzera kutuka kune kukuvara, yako abs, iyo isiri kushanda nesimba, kurasikirwa nemabhenefiti.
Pazasi isu tichagadzirisa zvikonzero nei hudyu yako inogona kukuvadza panguva yechikamu chedumbu. Uyezve, isu tinogovana mazano ekunyaradza iwo akawandisa hudyu flexors uye kumisikidza yako musimboti kune yekupedzisira ab kupisa.
Zvinokonzera kurwadziwa kwechiuno kana uchiita crunches
Kunyangwe kuve muchimiro chepamusoro, mamwe maekisesaizi anogona kukonzera kurwadziwa kwehudyu kana isina kuitwa nemazvo. Tevere tinoongorora zvikonzero zvikuru zvinounza kusagadzikana uku pakuita sit-ups.
Hudyu yako iri overcompensating
Maekisesaizi akatarisana nedumbu akadai sekugara-ups, maPilates maekisesaizi, kupfugama kwemabvi, kana kusimudza gumbo kunoderedza chinhambwe pakati pemuviri wako wepamusoro nepasi. Kana abs yako isina kusimba zvakakwana kuti uvhare chinhambwe ichi, ndiko kuti, kuunza trunk yako padyo nezvidya zvako, iwe kazhinji unovimba nehudyu yako kuita basa.
Misungo yakasimba uye ine simba, hip flexors inopinda mukati uye inotora mafambiro, ichibhadhara mhasuru dzisina simba dzemudumbu. Ndosaka zvakakosha kuti utarise zvizere paabs paunenge uchiita maekisesaizi epakati.
Iwe hausi kuita abs yako
Mamwe mazuva, iwe unongopfuura nemumafambiro kana kumhanyisa kuburikidza nekushanda pasina kufunga, kungozviyambuka kubva pachirongwa. Dambudziko nderekuti kana ukasatarisisa pane yako musimboti panguva yeab maekisesaizi, haukohwe mhedzisiro. Ndokusaka iwe uchigona kuita mazana mashanu macrunches uye usinganzwe kana chinhu.
Sezvo mhasuru dzako dzehudyu dzakasimba, vanofara kutora mazhinji ebasa kana iwe usingatarise pane yako abs. Izvi hazvizongotungamira kune yakaipa core workout, asiwo kune mahudyu akaomarara.
Panzvimbo pekurega pfungwa dzako dzichidzungaira kuita zvinyorwa zvepamba kana mwana wako achiita ruzha mukamuri rinotevera, gara uripo uye wakabatana nemuviri wako wenyama. Kuisa pfungwa dzako pamhasuru dzako dzinoshanda zvinodzimutsa zvakanyanya.
Kutaura zvazviri, kungofunga nezvekufambisa tsandanyama kunogona kuita kuti ive yakasimba kunyange paunenge usiri kuita maekisesaizi, maererano neAmerican Council on Fitness (ACE). Uye chidzidzo chidiki muKurume 2016 chinyorwa cheEuropean Journal of Applied Physiology chakawana kuti mabhenji anotsikirira aishandisa pfungwa-tsandanyama yakawedzera kuita kwemhasuru mupecs uye triceps.
Kuenderera mberi kugadzirisa pfungwa-tsandanyama kubatana, kuderedza kumhanya kwekufamba kwako. Iyo yakawanda nguva yaunopedza uri peak contraction, iyo yakawanda nguva yaunofanirwa kutarisa nekusimbisa tsandanyama dzako.
Hudyu yako inopfakanyika haina simba
Kana mahudyu achirwadza kupfuura abs panguva yekushanda kwepakati, hip flexors isina simba ndiyo ine mhosva. Masimba asina simba uye mahudyu akaomarara kazhinji chiratidzo chehupenyu hwekugara.
Sezvo tisiri kushandisa mahudyu edu kusimudza makumbo edu uye kufamba muswere wese wezuva, vanoramba vachipera simba uye kupfupika. Tight flexors inogona zvakare kuve mhedzisiro yezviitwa sekumhanya-daro kure uye kuchovha bhasikoro.
Utera uhwu hunogona kukonzera kusaenzana kwemhasuru, kukanganisa huwandu hwekufamba kwako, uye kushandura kurongeka kwako, ndicho chikonzero iwe unganzwa kurwadziwa kana kusagadzikana muhudyu yako panguva yekurovedza mudumbu.
Kutanga, buda pachigaro chako. Paunowedzera kufamba, zviri nani chiuno chako chichava. Ingosimuka kuti ufambe maminitsi makumi matatu kusvika makumi matanhatu ega ega kuti uchengetedze chiuno chako uye glutes zvakabatanidzwa. Kugara uchitambanudza kunogonawo kurwisa kushushikana uye kunatsiridza huwandu hwekufamba. The kutambanudza Iyo inonyanya kushanda muhudyu yekuvhura uye yekufamba maekisesaizi inoshanda muhudyu mune ese matatu ndege dzekufamba.
Asi kutambanudza chinongova chikamu chepikicha. Iwe unofanirwawo kusanganisira iyo simba rekudzidzisa. Nokusimbisa mhasuru dzakapoteredza, dzakadai sequadriceps, hamstrings, uye gluteals, unotsigira mubatanidzwa wehudyu yose. Tanga nemaekisesaizi akareruka senge glute mabhiriji, squats, uye clams.
Kudzidzira kudzivirira kurwadziwa kwechiuno
Kuti udzivise hudyu dzako kubva pakubira maitiro ako ab routine, ita rimwe prep basa pamberi. Activation maekisesaizi senge shiri-imbwa, forearm mapuranga, uye pelvic tilt zvinogona kukubatsira kupisa musimboti wako uye kumisa mhasuru dzako dzepakati.
imbwa yeshiri
- Muchinzvimbo chetabletop, chengeta maoko ako zvakananga pasi pemapfudzi ako uye mabvi ako asina kureba kupfuura mahudyu ako.
- Paunofema, tambanudza ruoko rwako rwerudyi pamberi pako. Panguva imwecheteyo, kanda gumbo rako rekuruboshwe kumashure.
- Chinja mativi, tambanudza ruoko rwako rweruboshwe kumberi, uye rova gumbo rako rerudyi kumashure.
forearm plank
- Enda pamakumbo mana pasi woisa magokora nemaoko ako panzvimbo yakagadzikana (senge mat, tauro, kana rug).
- Wedzera makumbo ako kumashure uye sundira kumusoro mupuranga, uchigadzira mutsara wakatwasuka kubva pamapfudzi ako kusvika kumakumbo ako.
- Chengetedza mutsipa wako mukurongeka kwazvakarerekera uchitarisa pamaoko ako.
- Bata nzvimbo iyi usingafambi. Chengetedza hudyu yako pamwero uye kunyunguduka nepasi uye usabvumira kuzasi kwako kusvetuka.
Pelvic kana hudyu kurereka
- Rara nemusana wako uye pinda bhiriji rakadzika glute uye udzikise musana wako kubva pasi (musana wako wepamusoro unoramba uri pasi) netsoka dzako hip-upamhi zvakaparadzana.
- Zvishoma nezvishoma rerekesa pelvis yako kuitira kuti muswe wako urereke wakananga kusirin'i usingabvumiri kuti musana wako udonhe pasi.
- Dzokera kune neutral pelvis uye dzokorora.
gluteal zambuko
- Rara nemabvi ako akakotama uye tsoka dzako dzakasimwa pasi masendimita mashoma kubva pachigadziko chako.
- Kutyaira nepakati pezvitsitsinho, simudza butt yako kubva pasi uchishandisa simba re glutes yako. Simudza zvakakwirira sezvaunokwanisa uchichengetedza musana usina kwawakarerekera (usapfure kumusana kwako).
- Dzikisa nenzira imwechete uye dzokorora.
Squats
- Mira netsoka dzako chiuno-upamhi zvakaparadzana. Shandura tsoka dzako kunongedza zvishoma kudivi.
- Tenderedza chiuno chako uye pfugama mabvi ako (sokunge uchagara pachigaro) uchichengeta chipfuva chako kumusoro.
- Simudza maoko ako pamberi pako kusvika pakukwirira kwepfudzi kuti uenzanise, kana kuunza maoko ako pedyo nechipfuva chako.
- Kana uchinge waenda kure pasi sezvo kushanduka kwehudyu yako kunobvumira, svina glutes yako uye dzokera shure.
Kupomba
- Rara nerutivi rwako nemabvi ako akakotama uye rimwe gumbo rakananga pamusoro perimwe.
- Zvishoma nezvishoma simudza kumusoro kwebvi rako uchichengeta tsoka dzako dzichibatana.
- Zvishoma nezvishoma dzikisa gumbo rako repamusoro pasi.
- Svetukira kune rumwe rutivi kuenda kune rimwe gumbo.