Ngubani ongazange aphuphe ngokuba nesisu esichazwe ngokugqibeleleyo? Ngokuqinisekileyo wanele ngokukhangela kuGoogle isisombululo kwaye ungenise iwaka lee-sit-ups kwindlela yakho yoqeqesho ukuze ufezekise loo pakethi emithandathu echazwe kakuhle. Sikuzisa isisombululo sale mfihlelo namhlanje ngeli nqaku.
Ungayeki ukutya, okanye ungenzi i-crunches engama-2.000 XNUMX njengoCristiano Ronaldo, okanye ukuzalisa iiprotheyini ezishukumayo ziya kuba yeyona nto ikwenza ujongeke njenge-abs.
Sinjani isisu sethu?
Intwana ye-anatomy ayikhe ibe buhlungu ukwazi ukuba leliphi iqela lezihlunu esisebenza kulo. Uninzi lwethu lwabantu abafayo lunengxaki yokuba amanqatha agubungela isisu sethu kwaye akasivumeli ukuba sibone isisipha esichaziweyo. Oku kulula ukwenza kwi-biceps okanye i-quads, umzekelo.
Njengoko besitshilo kuwe Oku kubhaliwe, isisu sethu asinakwahlulwa sibe ngaphantsi okanye phezulu. Ndiyazi ukuba ufunde amawaka eendlela ezikhuthaza ukuba usebenze i-abs yakho ngokuxhomekeke kwindawo ofuna ukuyiqinisa, kodwa ndiyaxolisa ukukuxelela ukuba yonke inxalenye yeqela le-muscle efanayo: i-rectus abdominis.
I-rectum sisihlunu esisuka kwi-ribcage ukuya kwi-pubis, oko kukuthi, i-trunk yethu yonke. Ngokucacileyo, i-rectus abdominis inenxalenye ephezulu kunye nesezantsi, njengazo naziphi na ezinye izihlunu. Kodwa awuzukwazi ukulawula ukuzilolonga ngokwahlukeneyo. Ngaba unokucinga ukuba ukwazi ukuqeqesha kuphela i-quadriceps ephezulu? Akunakwenzeka ukwahlula izihlunu ukuze usebenzise indawo enye.
Ibonakala nini?
Impendulo ilula kakhulu: xa sinepesenti ephantsi yamafutha omzimba. Kwaye sinokufezekisa oku ngeendlela ezimbini: ngokutya kunye nenkqubo yokuzivocavoca eyaneleyo.
Ukutya kubalulekile
Ngaphandle kokuba ngenxa yemfuza uye waba ne-metabolism ekhawulezayo kwaye uhlala unomlinganiselo ophantsi wamanqatha omzimba, kuyinto eqhelekileyo ukuba uphendukele kwisidlo esiqinisekisa ukusilela kwekhalori. Ngaba oku kuthetha ukuba kufuneka ndiyeke ukutya? HAYI! Ungayeki ukutya, okanye uphelise izidlo, okanye ukwalela amaqela esondlo.
Ngokucacileyo, nayiphi na imveliso ye-ultra-processed (i-pastries, iziphuzo ezithambileyo, ukutya okukhawulezayo) ngaphandle kokutya okunempilo kunye naluphi na ukutya okufuna ukunciphisa iikhalori. Siya kukwazi kuphela ukunciphisa amafutha omzimba ukuba sinciphisa iikhalori esizidlayo kunye nokwandisa inkcitho ye-caloric. Kuya kufuneka ulumke kakhulu ngokutya oza kukutya, kodwa ungaze uzisuse iiproteni, amafutha asempilweni okanye iicarbohydrates.
Khetha eyona nguqulelo ilungileyo kuzo zonke ukuqinisekisa ukusebenza kakuhle komzimba. Ukulahlekelwa ngamafutha ngumsebenzi ongaphezulu kunokufumana ubunzima bemisipha, ngoko ke yiba nomonde kwaye ungaphosi itawuli.
Kwakhona kubalulekile ukuba uhlale u-hydrated ngokufanelekileyo ngamanzi, kwaye ugweme ukusela utywala (akukho wayini, akukho bhiya). khumbula ukuba zikho iikhalori ezingenanto kwaye abancedi nganto.
Ukubheja kwimithambo emininzi edibeneyo
Nceda uyeke ukuzohlwaya ngezi shwangusha damn. Ngeplank boom, iimbaleki zibonakala zilibele ukwenza nayiphi na enye imithambo ye-ab. Lo msebenzi we-isometric ubonakala ulungile kum, nje ukuba yenziwe ngokuchanekileyo, kodwa imithambo emininzi edibeneyo iya kukunceda ngakumbi xa uchaza.
Ndithetha ukuthini ngemithambo edibanisa amalungu amaninzi? Kubo bonke abo babandakanya umsebenzi wemisipha emininzi ngexesha elinye kwintshukumo enye. Eminye imizekelo iya kuba:
- kettlebell ukufa
https://www.youtube.com/watch?v=WgIDj3dolwg
Kukho iindlela ezininzi zokunyusa ukufa: nge-barbell, nge-sandbag, ngee-dumbbell, okanye nge-kettlebell. Unokudlala kwakhona ngemilinganiselo eyahlukeneyo yobubanzi bomlenze. Kule meko, endaweni yokuhla ngokuthe ngqo (ngaphandle kokuguqa ngamadolo), siya kudlala ukwenza i-squat enikwe amandla yi-gluteus. Nangona kubonakala ngathi wenza umsebenzi ophantsi womzimba, ndiyakuqinisekisa ukuba isisu sibalulekile kulo msebenzi.
- ukujingi kwekettlebell
Apha uya kuqaphela ngokwenene umsebenzi wesisu. Zombini iimpundu kunye ne-rectus abdominis ziya kuba noxanduva lokuthintela umqolo wakho ongaphantsi ukuba wonakaliswe. Yiyo loo nto kufuneka uhlale uzigcina ziqinile kwaye usebenzise amandla amaninzi kangangoko kunokwenzeka kunye nazo.
- Windmill nge kettlebell
Ndiyazi ukuba ndinzima kakhulu ngeentsimbi zaseRashiya, kodwa zibonakala zibalulekile kum ukuphawula isisu. Lo msebenzi, Windmill, uya kufumana ii-obliques zakho emlilweni. Kubaluleke kakhulu ukuba kungabikho ujingi engalweni ebambe ubunzima phezulu, ke qala ngobunzima obulula de ube unobuchule bobuchule. Ndiyakuqinisekisa ukuba ngosuku olulandelayo uya kuqaphela indlela oye wasebenza ngayo isisu sonke.
- Medicine Ball Wall Squat
Usenokuba awuzange uwe ngenxa yokongeza ukuqina ngakumbi kwi-squats eludongeni. Ngokwawo, lo mthambo uyadinisa, kodwa iintshukumo ezongezelelekileyo ezinebhola... ziya kukwenza ube nemibono! Musa ukuzityhala ngobunzima obuninzi kuba iingalo zakho zinokudinwa ngokukhawuleza.
- Medicine Ball Slams
https://www.youtube.com/watch?v=Rx_UHMnQljU
Ndingawuthanda ngakumbi lo mthambo? Ukongeza ekujongeni njengento eyonwabisayo kum (ngenxa yayo yonke into ebonakala ngathi yinto yokugawula imithi), usebenza ngokupheleleyo umzimba wonke. Kwividiyo, inkwenkwe isebenzisa ibhola yendwangu ene-bounce, ndikhuthaza ukuba ukhethe iibhola zeyeza zesanti. Ukungabikho kwe-rebound, "iya kukunyanzela" ukuba wenze i-squat enzulu ukuyichola phantsi.
- Ukuphakamisa i-kettlebell yaseTurkey
Kwividiyo basebenzisa i-dumbbell, kodwa ndincoma i-kettlebell ukuphepha naluphi na ukuguquka kobunzima kunye nokuphucula ukubamba. Kulo msebenzi sibuyela emsebenzini wonke umzimba. Khumbula ukuyenza macala omabini ukuze kusuku olulandelayo ungabi nantlungu kwisiqingatha esinye somzimba wakho.