Isikwere okanye umcana wesinqe asiyondlela emile kakuhle, inkangeleko ejijekileyo oyifunayo. Indlela yokuphepha ii-obliques zesikwere ayikokuqeqesha i-abs yakho ngakumbi, kodwa ukubaqeqesha kancinci. Iintshukumo ezininzi zesisu ezinobunzima, ngakumbi ukugoba kwamacala kunye nee-crunches, zinokuphuhlisa i-abs yakho.
I-abs, kuquka i-obliques, isebenze ngexesha lokuzivocavoca okuninzi, nokuba ijoliswe ngqo okanye ayikho. Ukuze ugweme ukufumana isikwere esinqeni, qaphela malunga nokuba ungakanani ukuqeqeshwa kwe-oblique kunye nesisu esongezayo phezu koqeqesho lwamandla oluqhelekileyo.
Ziziphi ii-obliques?
I-obliques yimisipha yesisu emacaleni esinqeni. I ngaphandle zibanzi, zithe tyaba kwaye ziyabonakala. I ngaphakathi Balala ngaphantsi kwee-obliques zangaphandle. Zombini iiseti zezihlunu zinoxanduva lokuguquguquka kwecala kunye nokujija.
Xa i-oblique iphuhliswe ngokugqithiseleyo, i-oblique ingabonakala inzima okanye i-boxy. Nokuba ufuna icandelo elibukhali, elichaziweyo eliphakathi, kukhuphiswano okanye ukujonga nje okuhle, ii-obliques ezishinyeneyo lutshaba lwakho. Oku kuyinyani ngakumbi kubakhuphisana nabasetyhini kunye nabakhi bomzimba.
Eyona nto ibalulekileyo kukuba singasebenzisi ubunzima ngelixa sisebenza "imisipha esecaleni", eyaziwa ngokuba yi-obliques. Eyona ndlela ikhuselekileyo yokwakha isinqe sebhloko kukwenza ukugoba okusecaleni ngelixa ubambe iidumbbells emacaleni akho. Endaweni yoko, siya kusebenza ii-obliques ngokwenza iiseti ezimbalwa zamaplanga asecaleni amatyeli amabini ngeveki.
Indlela yokuphepha ii-obliques zesikwere ayikokuqeqesha i-abs yakho ngakumbi, kodwa ukubaqeqesha kancinci. Iintshukumo ezininzi ezinzima ze-ab, ngakumbi ukugoba kwamacala kunye nee-crunches, zinokuphuhlisa kakhulu i-abs yakho. Izibilini, ezibandakanya i-obliques, zisebenza ngexesha lokuzivocavoca okuninzi, nokuba zijoliswe ngqo okanye cha.
Iintshukumo ezikhuthaza i-obliques yesikwere
Ukuzivocavoca kwe-Oblique kunokwandisa isinqe. Ukuba sakha ubunzima be-muscle kwi-obliques, banokuhlakulela imbonakalo ebanzi, yebhokisi. Ukulungelelanisa inkqubo yokuzivocavoca kuya kuba yinto efanelekileyo ukuba sifuna ukugcina isinqe esincinci kwaye ngexesha elifanayo sigcine isisu esinamandla.
Uwubethelela undoqo wakho ngokuzilolonga ukuzama ukunciphisa umzimba, kodwa ayisiyiyo indlela esebenza ngayo izihlunu zakho. Ukuzivocavoca okuninzi kwesisu okunene kukhuthaza imicu yemisipha ukuba ibe ngqindilili kwaye yomelele, yandise i-obliques kwaye ibenze bathathe inkangeleko yebhokisi.
Ukuzivocavoca okuninzi ngeveki okubandakanya ukujija ubunzima, iisarha zomzimba, ukugoba kwecala, kunye nokuphakama kwemilenze eleleyo, umzekelo, ukukhuthaza imisipha eqinile, emikhulu, yesikwere emacaleni esinqeni. Usemngciphekweni othile ukuba ubandakanya ezi ntshukumo kathathu nangaphezulu ngeveki, yongeza umthwalo, kwaye wenze ii-reps ezigqithisileyo, ezifana ne-20 okanye ngaphezulu.
Uqeqesho lokwandisa amandla
Uqeqesho olusebenzayo lwee-obliques lubalulekile. Iiseti ezimbalwa ze-10 ukuya kwi-12 iintshukumo zokuqinisa i-oblique, ezifana i-crunches yebhayisikili kunye namaplanga asecaleniZigcina undoqo wakho womelele ukuze ugobe kwaye ujike uye emacaleni, kodwa awakhi izihlunu ezigqithisileyo. Zama ukwenza ezi ntshukumo kabini ngeveki kwaye ugweme ukusebenza ngokusilela.
Musa ukulibala ukubaluleka kokutya okunempilo, ugxininise kakhulu ekutyeni okupheleleyo, ukutya okungalungiswanga, kunye nokunamathela kwimilinganiselo ephantsi ye-carbohydrates, kunye nenempilo efana nemifuno yesitatshi kunye nokutya okuziinkozo. Olu hlobo lokutya lukhuthaza ukuba ulahlekelwe ngamafutha amaninzi, ngakumbi ukuba ugcina i-calorie intake. Amafutha amaninzi anokuba negalelo kwisisu esityebileyo.
El uqeqesho lokomelela Uqeqesho olupheleleyo lomzimba luya kukhuthaza umzimba olungeleleneyo kwaye luya kubandakanyeka ne-abs yakho, ukuze bahlale bomelele, kodwa bangaphuhliswanga. I-squats, i-deadlifts, i-chest presses, i-triceps dips, i-curls, imiphunga, kunye noxinzelelo lwamagxa zonke ziintshukumo eziqhelekileyo zokubandakanya kwindlela yakho.
Enye yeziphumo ebezingalindelekanga zokusebenzisa izihlunu zakho eziphambili kukuba isinqe sakho siya kuba sikhulu ngaphambi kokuba sibe ncinci. Kutheni le nto isenzeka? Inxalenye yale nto ivela ekufumaneni inkcazo yezihlunu apho besingenayo ngaphambili. Esinye isizathu sinento yokwenza nohlobo loqeqesho esilwenzayo. Ukuba sijonge ukuba ne-hourglass okanye isinqe soonomeva, kufuneka sikhumbule ukuba ezinye ii-workouts zinika isinqe esikhulu kunezinye.
Ngaba unokusiphepha isinqe esikwere?
Abantu abenza i-CrossFit badla ngokuba ne-square waist. Ukuzilolonga okunomthamo ophezulu wevolumu ecaleni kokuphakamisa ubunzima yeyona ndlela ilungileyo yokwakha umbindi wecandelo. Ukongeza, umqolo okhuselweyo, umqolo owomeleleyo, kunye ne-athletic torso nazo zidalwe ngokudityaniswa komsebenzi ongundoqo wevolumu ephezulu kunye nomsebenzi onzima wamandla. Le ndibaniselwano sisizathu sokuba sibone i-Crossfitters enama-midsections angqingqwa.
Xa abakhuphisana bomzimba bebhalwe "isikwere," ngokuqhelekileyo kuthetha ukuba izihlunu zabo ze-oblique ziphuhliswe kakhulu. Zinemilo engqindilili, ethe nkqo phezulu nasezantsi. Ukuphuhliswa okugqithisiweyo kwe-oblique kuchasene nale taper yendalo kwaye kuthintela isinqe ukuba singabonakali sincinci kune-ribcage kunye ne-pelvis.
Awukwazi ukunciphisa ubukhulu besinqe sakho; oko kumiselwa sisakhiwo samathambo. Ke ukuba ujonge undoqo wakho kwaye uzive ngathi unamahips axande, lufuzo lwakho, hayi ukusebenza kwakho. Unokwandisa ukubonakala kokunciphisa ngokwenza umsebenzi omningi emagxeni akho kunye nomqolo ongaphezulu ukuze wandise umzimba wakho ophezulu.
Ngethamsanqa, ezinye ii-workouts ziyaziwa zisebenza ngakumbi kunezinye zokuthoba isinqe. Eminye imizekelo emihle yokuzivocavoca eya kuba kuhle kumbindi wakho ngaphandle kwesiphumo esingafunekiyo sokunyusa isinqe sakho kubandakanya ukuphakamisa umlenze, ukujija kweRussia, ukubamba iinzwane, okanye iiplanga ezisecaleni.
Ungalawula nobubanzi besinqe sakho ukusuka ngaphambili ukuya ngasemva ngoqeqesho nge imithambo ye-hypopressive. Le ntshukumo yenziwa ngokuzoba iqhosha lesisu ngaphakathi nangaphantsi kwe-ribcage ukudala imbonakalo evulekileyo kwi-abs. Bamba imizuzwana ye-20 okanye ngaphezulu ukuqeqesha isisu esinzulu sesisu esibizwa ngokuba yi-transversus abdominis, ekwayimfuneko ekuxhaseni umqolo kunye nokuthintela intlungu emva.