Kwabaninzi bethu, ubuhlungu bemisipha luphawu loqeqesho olunzima. Ngelixa izihlunu eziqinileyo, aziyiyo yodwa (okanye eyona ibalulekileyo) yokwazi ukuba usebenze nzima, oko kunokuthetha umsebenzi owenziwe kakuhle. Kodwa akukho mntu ufuna ukuba buhlungu kangangeentsuku, akunjalo? Kwaye kuncinci kwi-abs. Ngoko ke, kubalulekile ukwazi indlela yokuthintela intlungu yesisu xa uzibhokoxa.
Ngokubanzi, iintlungu zesisu emva kokuzilolonga ziqhelekile, ngakumbi ukuba uzame ukuzilolonga okutsha okanye ukonyusa umthambo wakho rhoqo. Ukuba intlungu yakho iyaqhubeka emva kweentsuku ezimbalwa kunye nokulula kokululama, kufuneka ubone ingcali yezempilo.
Izizathu
Ngamanye amaxesha kutsha ukuba neentlungu kwindawo yesisu. Ukuba ungumqali, oku kuya kuvakala kuqhelekile kuwo onke amalungu omzimba. Kodwa ukuba uye waba nobunzima bokuhleka kuphela, ngoko uya kufumanisa ezinye izizathu ezibangela ukungahambi kakuhle kwi-rectus abdominis.
zama umthambo omtsha
Ukuba uva intlungu kwi-abs yakho emva kokusebenza, mhlawumbi ufumana ukulibaziseka kwe-muscle soreness (DOMS).
Ubuhlungu be-muscle buyindlela eqhelekileyo kunye nenempilo yokuzivocavoca umzimba kwaye ngokuqhelekileyo kwenzeka phakathi Iiyure ezingama-24 kunye ne-48 emva koqeqesho lwakho. Xa uzilolonga, izihlunu zakho zifumana ukukrazula kancinci, okunokuthi ngamanye amaxesha kubangele iintlungu okanye iDOMS. Noko ke, kwisithuba seeyure ezingama-72, umzimba wakho ubufanele ukuba uwulungisile umonakalo omkhulu yaye iintlungu zisenokuphela.
Ukukrazula kwimicu ye-muscle kungenzeka ngenxa yezizathu ezahlukeneyo, kodwa enye yeengxaki ezinkulu kukuzilolonga okutsha. Ingaba ungumqali okanye ungumdlali onamava, imisipha yakho igxininisekile xa uhambisa umzimba wakho ngendlela engaqhelekanga. Yiyo loo nto amaxesha amaninzi siziva iintlungu zesisu xa sisenza umzamo othile.
Yandisa inqanaba lokuzilolonga
Kunye nomthambo ongaqhelekanga, unokuziva uqaqanjelwa ukuba uziqeqesha ngamandla okanye ixesha elide kunesiqhelo. Okanye unokuziva iintlungu ezongezelelweyo ukuba uqala ukwenza umthambo rhoqo.
Kwakhona, izihlunu zakho zisabela kakuhle kwi-stimuli entsha okanye izinto eziguquguqukayo, kuquka i-crunches. Ukuba inkqubo yakho ayibandakanyi nakuphi na ukuzilolonga okutsha kodwa wongeze ukuqina, ubude bexesha, okanye ukuphindaphinda, ungamangaliswa ukuba uziva uqaqanjelwa kancinci kwiintsuku ezimbalwa ezizayo.
Ukungaseli manzi aneleyo
Mhlawumbi uyazi ukuba ulahlekelwa lulwelo ngenxa yokubila ngexesha lokuzilolonga. Kodwa ukunxanelwa akukuphela komqondiso wokuba awunamanzi kakuhle. Ukuba ufumana i-cramps esiswini kunye ne-cramping ngexesha okanye emva kokusebenza, awukwazi ukusela amanzi aneleyo.
Indlela elungileyo yokulinganisa ukuba ngaba usela amanzi aneleyo kukuqwalasela umbala womchamo wakho. Ngokufanelekileyo, umchamo kufuneka ube ngumququ okanye umbala we-lemonade. Umchamo omthubi omnyama uthetha ukuba kufuneka wandise umthamo wakho wamanzi.
Ukuzilolonga ixesha elide okanye kumaqondo obushushu ashushu kunokunyusa izinga lakho lokuphulukana nolwelo. Uyakufuna kwakhona ukujonga ukubila okungabonakaliyo, njengoko unokufumana ngelixa uqubha okanye utyibiliza. Ukuba kunjalo, hlengahlengisa indlela osebenzisa ngayo amanzi ngokufanelekileyo.
Ukutya kufutshane noqeqesho
Iingxaki zesisu, ezifana nesifo sohudo okanye igesi, zixhaphake ngexesha okanye emva kokuzivocavoca, ngakumbi kubadlali bokunyamezela. Amaxesha amaninzi ukudumba okanye iintlungu zesisu zikwaluphawu lwezi meko.
Umzimba womntu ngamnye usabela ngendlela eyahlukileyo ekudleni ngaphambi kokuzivocavoca, kodwa ngokubanzi, uya kufuna ukuphepha ukutya okuphezulu kwifiber okanye ukutya okuvelisa igesi, njengeembotyi, i-bran, iziqhamo, okanye imifuno eluhlaza eluhlaza. Kwiiyure ezininzi ngaphambi kokuba usebenze, nciphisa i-caffeine yakho kwaye usele ulwelo oluninzi.
ukungaphumli ngokwaneleyo
Njengazo naziphi na ezinye izihlunu emzimbeni, i-abs ayikhuli ngelixa senza umthambo. Benza oku ngexesha lenkqubo yokuphilisa. Enyanisweni, yintoni eyenzekayo ngokwenene xa sisebenzisa i-abs kukuba izihlunu ziyaphuka njengoko zityhalwa kumda. Kamva ngolo suku okanye mhlawumbi nangosuku olulandelayo, siya kuva iintlungu; oku kungenxa yokuba izihlunu zizama ukuziphilisa. Njengoko bephilisa, bakhula kancinci kunokuba babenjalo ngaphambili. Ngaloo ndlela, ngokuhamba kwexesha, izihlunu ziba zikhulu kwaye zichazwe ngakumbi.
Ngelishwa, ukuba asisoze sinike i-abs yethu ithuba lokuphumla, soze sibone iinzuzo ezibonakalayo. Kunconywa ukuba unike izibilini zokuphumla kunye nokutsiba ukuba sibona intlungu ngosuku olulandelayo.
Kuyafaneleka ukuba uqaphele ukuba ngelixa akufanele ujonge ukubaluleka kokuphumla ngokufanelekileyo i-abs yakho, ezi zihlunu ngokubanzi. musa ukufuna ukuphumla okuninzi njengomnye umzimba. Kungenxa yokuba sizisebenzisa yonke imihla kwinkxaso yomzimba kunye nokuma, ngoko ke zilungiselelwe ngakumbi ukusebenza. Ngakolunye uhlangothi, okufanayo akunakuthethwa ngemilenze yakho, i-glutes, kunye nezihlunu zesifuba, yiyo loo nto zifuna ukuphumla ngakumbi phakathi kokusebenza.
Ngaba unokwenza i-crunches yonke imihla?
Ukuba sisebatsha kuqeqesho, ukuqala inkqubo yesisu yonke imihla kunokubangela intlungu. Ukuphumla kuyacetyiswa ukuvumela umzimba ukuba ulungelelanise utshintsho lwe-muscular. Xa siqeqesha, umzimba uvelisa iinyembezi ezincinci ezifuna ukuphumla ukuphepha ukwenzakala kunye nokusebenza kakuhle.
Uxinzelelo lwemisipha olubangelwa ukwenza i-crunches yonke imihla lunokucaphukisa kakhulu. Zihlelwa njengemigangatho yokuqala, yesibini, okanye yesithathu, kunye neyesithathu ibandakanya ukukrazula kwemisipha epheleleyo; okukhona kukho ubunzima obumandla, kokukhona iba nkulu imingcipheko yezonyango. Iintlobo zenqanaba lesithathu kwizihlunu zesisu zinokuvumela izicubu zamathumbu ukuba ziphume, zibangele i-hernia. Ukuqeqeshwa kwezemidlalo, kuquka i-crunches, mhlawumbi i-culprit ye-abdominal strains ukuba ukhuluphele okanye ungekho kwimeko. Uxinzelelo olunjalo beluya kubangela intlungu xa ukhohlela, uthimla, okanye usebenzisa i-abs yakho.
Kodwa, ngenxa yokuba i-crunches ayiyi kulahla amanqatha esisu ayithethi ukuba kufuneka siwatsibe xa siziva silungile. Izisu zibalulekile ukuqinisa isisu sakho, into ebonakalayo. Kodwa eyona nto iphambili inoxanduva lokungaphezulu kwezo zakudala "zisix pack" abs abaninzi abazilwelayo. Ingundoqo eqinile inokunciphisa intlungu emva, ukuphucula ibhalansi, kunye nokwandisa ukuguquguquka. Izihlunu ezingundoqo nazo zixhasa i-hips kunye ne-pelvis. Kwakhona, undoqo owomeleleyo uya kusinceda siphuhlise ukuma okuhle.
Ke ewe, unokwenza i-sit-ups yonke imihla, ukuba nje sinohlengahlengiso oluqhubekayo ngokuhamba kwexesha. Nangona isenokubonakala iphikisana, intshukumo encinci yeyona nto ifunwa yimisipha ebuhlungu. Uphando lubonisa ukuba ukubuyiswa okusebenzayo (ukuhambisa ngobunono izihlunu zakho) kunceda ukukhulula intlungu emva kokuzivocavoca, mhlawumbi ngokuvuselela ukujikeleza.
Sinokuzolula ngobunono ii-obliques ngokungqengqa ngomqolo, siphakamise amadolo ethu ngasesifubeni sethu, size siyiyeke ngobunono imilenze yethu ukusuka kwelinye icala ukuya kwelinye. Oku kuthomalalisa i-abs egcwele kakhulu, izandla ziphumle phantsi macala omabini esifuba. Siya kuzolula kancinane iingalo zethu, siphakamise intloko, amagxa kunye netorso phantsi emgangathweni ngokukhululeka kangangoko njengenja ejonge phezulu kwiyoga.
Indlela yokuphelisa intlungu?
Ukuba izihlunu zesisu sakho ziziva zithambile ngakumbi usuku okanye ezimbini emva kokubila kakhulu, kukho imithambo ethile kunye nokolula ungazama ukuthomalalisa iintlungu. Sincoma ukuba uqhube ngobunono i-roller encinci ye-foam phezu kwendawo ebuhlungu, uyeke kwaye ukhulule amanqaku amaninzi kwiimisipha.
Nangona kunjalo, ngezantsi sityhila iindlela ezingcono zokunciphisa intlungu yesisu.
Faka ubushushu (ngononophelo)
Ukuba izihlunu zakho zisabuhlungu emva kweeyure ezingama-48, zama ukusebenzisa ubushushu obuncinane. Oku kunokuvuselela ukuhamba kwegazi kwizihlunu ukukhulula ukuxinezeleka kwaye kubancede bazive bengcono. Zama itawuli eshushu (engashushu) okanye ipad yokufudumeza. Kodwa lumka. Ukushisa kuza kunye neeflegi ezininzi ezibomvu, ezifana nokutshisa kunye nokuvuvukala okunokwenzeka kwemisipha.
Kuphephe ukudibana ngqo naso nasiphi na isixhobo sokufudumeza. Unako kwakhona ukuthatha ishawa ebandayo emva koko ukwenza ndindisholo indawo okwethutyana.
sebenzisa ucinezelo
Njengabakhweli beebhayisikile, sithetha kakhulu malunga neekawusi zoxinzelelo, kodwa amathole ayizizo kuphela izihlunu ezisebenza nzima ezixabisa ukucudisa okulungileyo amaxesha ngamaxesha.
Iziseko ezisisiseko zoxinzelelo, njengehempe zoxinzelelo, zinokuxhasa izihlunu ezibuhlungu kunye nokuphucula ukujikeleza, ukuze uzive ungcono ngelixa izihlunu zakho ziphiliswa.
Fumana i-massage yesisu
Unokunciphisa uxinzelelo lwemisipha, uvuselele ukuhamba kwegazi, kwaye unyuse uluhlu lwentshukumo kumalungu. Kwaye iyinto entle yokunyusa imo.
Xa izihlunu zakho zibuhlungu, eyona nto ingcono kukuthanjiswa ngobunono. Khetha enye esebenzisa uxinzelelo olulula, olufana ne-massage yaseSweden elunge ngakumbi ukuchacha kune-massage yezicubu ezinzulu. Okanye zama i-tender point acupressure. Kule meko, i-masseur ifaka uxinzelelo kwaye ibambe ngokuthe ngqo kwiindawo ezibucayi. Ungazama kwakhona ii-massagers ngokwakho njengemipu ye-massage.
ukuma kwephimpi
Le Yoga pose idume ngokunceda ukolula izisu kunye nokunciphisa iintlungu zokuzibhokoxa. Awudingi ukufaka uxinzelelo oluninzi ukuze uve ukolula. Kufuneka nje siqinisekise ukuhambisa amahlombe kude neendlebe ukuze ungalayishi i-trapezius.
- Qala ngokulala ngesisu, ubeke izandla zakho phantsi kwamagxa akho kwaye imilenze yakho yolule emva kwakho.
- Ukugcina umlenze wakho kunye nomzimba ophantsi emhlabeni, cinezela ezandleni zakho.
- Phakamisa i-torso yakho emgangathweni kwaye ucinezele ngobunono isifuba sakho phezulu kwaye uphume ukuze uzive ulula kuzo zonke izihlunu zakho zesisu.
- Bamba apha imiphefumlo emininzi kwaye ubuyele emhlabeni. Phinda kwakhona njengoko kuyimfuneko.
Ehleli eSide Stretch
I-lateral stretch stretch ikuvumela ukuba wandise isisu sakho, i-hip, kunye nemisipha yethanga ngelixa uphucula ukuguquguquka komgogodla. Ukuba siziva sixinene ngakumbi okanye singonwabanga kwindawo engundoqo, akufuneki sizibhokoxe xa sizolula kwaye sicinge ngokunciphisa uluhlu lwesinyanzelo. Akunyanzelekanga ukuba senze uluhlu olupheleleyo lwentshukumo ukuze sixhamle ukolula.
- Siza kuhlala nkqo emgangathweni sihlukanise imilenze.
- Siya kuphakamisa iingalo ukuya emacaleni kunye neengqiniba ezigobileyo kunye neminwe ibhekise phezulu.
- Siza kuthoba izihlunu zesisu kwaye sigobe kancinci ngasekunene, sizise ingqiniba yasekunene emhlabeni. Akufunekanga sayame phambili okanye sijike. Kufuneka sizive ukolula ngokusebenzisa ii-obliques.
- Siza kugcina le ndawo kwi-15 ukuya kwi-30 imizuzwana, emva koko siya kubuyela kwindawo yokuqala. Siya kuphinda kwicala lasekhohlo kwaye sibambe ngexesha elifanayo.
I-Reclined Glute Bridge
Lo msebenzi unokwenziwa ngaphandle kobunzima obongezelelweyo, kwi-mat okanye phantsi. Yintshukumo eyisiseko eya kunceda ukunweba kunye nokuphumla izihlunu zesisu. Ukuze siyenze ngokuchanekileyo kufuneka silandele la manyathelo alandelayo:
- Lala ngomqolo. Goba amadolo akho kwaye ubeke iinyawo zakho phambi kwamathambo akho e-hip. Iingalo ziphumla ecaleni kwezinqe.
- Phakamisa ngobunono isinqe sakho emoyeni, udale ithambeka ukusuka emadolweni ukuya emagxeni akho. Bamba imiphefumlo emininzi.
- Yehlisa kancinci emhlabeni kwaye uphinde kabini ukuya kwamathathu ngaphezulu.
Ukuvulwa kwesifuba seFitball
Olu luhlu lukhuthaza ukuphumla kwaye lunika izisu ezipheleleyo. Iphinde yolule amagxa kunye nesifuba. Siza kuqaphela ukuvuleka okubanzi kwindawo yonke ephakathi kunye nephezulu. Siya kukuphepha ukwenza iintshukumo ezikhawulezayo okanye ngokukhawuleza ngelixa sisolula. Oku kuquka ukugqabaza njengoko sihamba ebholeni kwaye sibambe i-stretch. Ngalo naluphi na uhlobo lokuzolula, kubalulekile ukufikelela kuphela kwinqanaba loxinzelelo. Ukuba sihamba ngaphaya koku, umngcipheko wokulimala kwindawo yesisu uyanda.
- Siza kulala ngomqolo kwibhola yokuzilolonga. Amagxa akho ehlombe, intamo, kunye nentloko kufuneka ibe phezu kwebhola, kunye nomqolo wakho wongeziwe, iinyawo zithe tyaba phantsi, kwaye amadolo aguqe ukuya kuma-90 degrees.
- Siza kuqalisa ukolula ngokuvula iingalo kwaye sivumele ukuba ziwe kwicala lebhola. Siza kuqinisekisa ukuba sijonge phezulu kwisilingi.
- Siya kugcina i-15 okanye i-30 imizuzwana.
ikati-inkomo yokuma
I-cat-cow stretch inceda ukuhamba kunye nokuguquguquka kwemisipha yesisu. Kwakhona kunceda ukunweba kunye nokomeleza umqolo ophantsi.
- Siza kuguqa ngamadolo kwaye sibeke iintloko zethu phantsi ngelixa sigoba umqolo wethu, ngokufanayo nendlela ikati eyenza ngayo.
- Siya kwandisa intamo ngokupheleleyo phezulu kwaye siya kuthoba isisu ngokupheleleyo phantsi, solule izihlunu zesisu.
- Siya kugcina isikhundla semizuzwana ye-20, emva koko siya kubuyela kwindawo yokuqala.
- Siya kuphinda i-3 ukuya kwi-4 amaxesha.
Iingcebiso zokuphepha intlungu
Kubalulekile ukwazi imvelaphi yeentlungu zesisu xa senza umthambo. Nje ukuba siyifumene, siya kuba nakho ukwazi ukuba ungakuphepha njani ukungonwabi emva koqeqesho.
Eyona nto ibalulekileyo kukuhlalutya ukuba i ubuchule bentshukumo yeyona ilungileyo. Umthambo ngamnye wesisu unendlela ethile yokunyakaza ekufuneka ilandelwe ngokugqibeleleyo ukuphepha ukulimala. Ngokufanayo, kubalulekile ukuba uphumle ixesha elide ngokwaneleyo ukuze ululame kwaye izihlunu zifumane ioksijini efunekayo. Ukuba awuphumli phakathi kweesethi, kunokwenzeka ukuba ukusebenza kuya kuncipha kwaye iziphumo zoqeqesho aziyi kuba njengoko kulindelekile.
Ngakolunye uhlangothi, sela amanzi kwaye utye ulungelelaniso Kuya kunceda ukunciphisa intlungu emva kokusebenza. Ukusetyenziswa kweeprotheyini kunceda izihlunu ukuba zibuyele kwaye zakhe imicu yemisipha. Nangona kunjalo, kukwacetyiswa ukuba uthathe iicarbohydrates ukubuyisela amandla kunye namanqanaba eswekile yegazi. Kakade ke, amanqanaba e-hydration nawo abaluleke kakhulu.
Ukuba asikwazi ukufumana utshintsho emva kokuva iintlungu zemisipha, kuyacetyiswa ukuba sibone ingcali kwisondlo kunye nokuqeqeshwa kwezemidlalo. Umbono wengcali kuphela uya kunceda intlungu kwisisu ukuba iyancipha.