Ukuba izinqe zibuhlungu ngaphezu kwe-abs ngexesha lokuzilolonga okusisiseko, kukho into engalunganga. Kwaye xa izihlunu zakho ze-hip zenza ngokungazinzi umzamo wakho ngexesha lokuzilolonga kwesisu, unokufumana intlungu ye-hip okanye ukungahambi kakuhle. Ukongeza isithuko kukwenzakala, i-abs yakho, engasebenzi nzima, iphoswa ziinzuzo.
Ngezantsi siza kusombulula izizathu zokuba kutheni i-hips yakho inokulimaza ngexesha leseshoni yesisu. Kwaye, sabelana ngezicwangciso zokuthulisa ezo ziguquguqukayo zehip zisebenza ngokugqithisileyo kwaye wenze undoqo wakho utshise okokugqibela.
Iimbangela zentlungu ye-hip xa usenza i-crunches
Nangona ukwimo ephezulu, ezinye imithambo zinokubangela intlungu ye-hip xa ingenziwanga kakuhle. Okulandelayo sihlalutya ezona zizathu ziphambili ezenza oku kungakhululeki xa usenza i-sit-ups.
Isinqe sakho sihlawula kakhulu
Ukuzivocavoca okugxile kwisisu okunje ngokuhlala, ukuzilolonga kwePilates, ukugoba kwamadolo, okanye ukunyuswa kwemilenze kunciphisa umgama phakathi komzimba wakho ongasentla nasezantsi. Xa i-abs yakho ingenamandla ngokwaneleyo ukuvala lo mgama, oko kukuthi, sondeza i-trunk yakho emathangeni akho, uhlala uthembele ezinqeni zakho ukwenza umsebenzi.
Izihlunu ezinamandla kunye nezinamandla, i-hip flexors iyakhaba kwaye ithathe intshukumo, ihlawulela izihlunu zesisu ezibuthathaka. Yiyo loo nto kubaluleke kakhulu ukugxila ngokupheleleyo kwi-abs xa usenza umthambo ongundoqo.
Awuyibambi i-abs yakho
Ngeentsuku ezithile, uvele uhambe ngeentshukumo okanye ukhawuleze usebenze ngaphandle kokucinga, kuphela ukunqumla ishedyuli. Ingxaki kukuba xa ungagxininisi kwi-core yakho ngexesha lokuzivocavoca kwe-ab, awuyi kuvuna iziphumo. Yiyo loo nto unokwenza ii-crunches ezingama-500 kwaye ungeva kwanto.
Ekubeni izihlunu zakho ze-hip zomelele, ziyavuya ukuthatha uninzi lomsebenzi xa ungagxininisi kwi-abs yakho. Oku akuyi kukhokelela kuphela kwi-core workout embi, kodwa nakwizinqe eziqinileyo.
Endaweni yokuvumela ingqondo yakho ibhadule kuluhlu lwemisebenzi okanye umntwana wakho enze ingxolo kwigumbi elilandelayo, hlala okwangoku kwaye uqhagamshelwe kumzimba wakho wenyama. Ukubeka ingqondo yakho kwimisipha yakho esebenzayo kuya kuyenza isebenze ngakumbi.
Enyanisweni, ukucinga nje ngokuhambisa isihlunu kunokuwenza womelele naxa ungenzi mthambo, ngokwe-American Council on Fitness (ACE). Kwaye isifundo esincinci kwi-March 2016 ye-European Journal ye-Applied Physiology yafumanisa ukuba i-bench presses ezenza uxhulumaniso lwengqondo-imisipha yandisa umsebenzi we-muscle kwi-pecs kunye ne-triceps.
Ukuphucula ngakumbi i uxhulumaniso lwengqondo-misipha, ukunciphisa isantya sokuhamba kwakho. Ixesha elininzi olichitha kwi-peak contraction, ixesha elininzi kufuneka ugxile kwaye uqinise imisipha yakho.
I-hip flexors yakho ibuthathaka
Ukuba ama-hips abuhlungu ngaphezu kwe-abs ngexesha lokuzilolonga okungundoqo, i-hip flexors ebuthathaka inetyala. Ii-flexible ezibuthathaka kunye nezinqe eziqinileyo zihlala ziyimpawu yokuphila ngokuhlala.
Ekubeni singasebenzisi izinqe zethu ukuphakamisa imilenze yethu kwaye sihambe imini yonke, ziya ziba buthathaka kwaye zifutshane. Iziguquli eziqinileyo zinokuba sisiphumo sokuzilolonga njengokubaleka umgama omde kunye nokukhwela ibhayisekile.
Obu buthathaka bunokubangela ukungalingani kwemisipha, kuchaphazela uluhlu lwakho lokunyakaza, kwaye uguqule ukulungelelaniswa kwakho, yingakho unokuva intlungu okanye ukungahambi kakuhle ezinqeni zakho ngexesha lokuzivocavoca kwesisu.
Ukuqala, phuma kwisitulo sakho. Okukhona ushukuma, kokukhona kuya kuba ngcono isinqe sakho. Phakamisa nje uhambo lwakho rhoqo kwi-30 ukuya kwimizuzu engama-60 ukugcina isinqe sakho kunye ne-glutes. Ukuzolula rhoqo kunokulwa noxinzelelo kunye nokuphucula uluhlu lwentshukumo. I wolula Eyona ndlela isebenzayo yokuvula i-hip kunye nokuzilolonga okuhambayo kusebenza ezinqeni kuzo zontathu iindiza zokuhamba.
Kodwa ukolula yinxalenye kuphela yepuzzle. Kufuneka udibanise i uqeqesho lokomelela. Ngokuqinisa imisipha ejikelezayo, njenge-quadriceps, i-hamstrings, kunye ne-gluteals, uxhasa yonke i-hip joint. Qala ngemithambo elula efana neebhulorho zeglute, squats, kunye neeclams.
Ukuzivocavoca ukuphepha intlungu ye-hip
Ukuthintela isinqe sakho ekubeni siqweqwedise i-ab routine yakho, yenza umsebenzi wokulungiselela kwangaphambili. Ukuzivocavoca okufana nenja-yentaka, iiplanga ze-forearm, kunye nokuthambeka kwe-pelvic kunokukunceda ukuba uvuse i-core yakho kwaye usebenze imisipha yakho engundoqo.
inja yentaka
- Kwindawo ye-tabletop, gcina izandla zakho ngqo phantsi kwamagxa akho kwaye amadolo akho angabi banzi kunezinqe zakho.
- Kwi-exhale, yolula ingalo yakho yasekunene ngqo phambi kwakho. Kwangaxeshanye, khaba umlenze wakho wasekhohlo ngasemva.
- Tshintsha amacala, yolula ingalo yakho yasekhohlo phambili, kwaye ukhabe umlenze wakho wasekunene ngasemva.
iplanga lomphambili
- Hamba ngemilenze emine emgangathweni kwaye ubeke iingqiniba zakho kunye neengalo zakho kwindawo ekhululekile (efana nemethi, itawuli, okanye iragi).
- Yandisa imilenze yakho ngasemva kwaye utyhale phezulu kwiplanga, wenze umgca othe ngqo ukusuka emagxeni akho ukuya emaqatheni akho.
- Gcina intamo yakho ngokungathathi hlangothi ujonge ezandleni zakho.
- Bamba le ndawo ngaphandle kokushukuma. Gcina i-hips yakho ikwinqanaba kwaye ugungxule kunye nomgangatho kwaye ungavumeli umqolo wakho ophantsi ukuba ube ne-arch.
I-pelvic okanye i-hip tilts
- Lala ngomqolo wakho kwaye ungene kwibhulorho ye-glute ephantsi kwaye unciphise umva wakho ukusuka emgangathweni (umqolo wakho ongaphezulu uhlala phantsi) kunye neenyawo zakho ububanzi be-hip-width ngaphandle.
- Kancinci ukuthamba i-pelvis yakho ukuze ithambo lakho lomsila lithambekele kwisilingi ngaphandle kokuvumela umqolo wakho ongezantsi ukuba uwele phantsi.
- Buyela kwi-pelvis engathathi hlangothi kwaye uphinde.
ibhulorho yegluteal
- Lala ngomqolo wakho ngamadolo akho egobile kwaye iinyawo zakho zityalwe phantsi kwee-intshi ezimbalwa ukusuka kwi-butt yakho.
- Ukuqhuba ngezithende, phakamisa i-butt yakho emhlabeni usebenzisa amandla e-glutes yakho. Phakamisa phezulu njengoko unakho ngelixa ugcina umqolo ongathathi hlangothi (musa ukuwugcina umva wakho osezantsi).
- Yehlisa ngendlela efanayo kwaye uphinde.
Izikwere
- Yima iinyawo zakho ziqelelene ngobubanzi besinqe. Jika iinyawo zakho zikhombe kancinci ecaleni.
- Jikelezisa umlenze wakho kwaye uguqe ngamadolo akho (ngokungathi uya kuhlala esihlalweni) ngelixa ugcina isifuba sakho phezulu.
- Phakamisa iingalo zakho phambi kwakho ukuphakama kwegxalaba ukuze ulungelelane, okanye usondeze izandla zakho esifubeni sakho.
- Emva kokuba uhambe phantsi njengoko ukuguquguquka kwe-hip kuya kuvumela, cinezela i-glutes yakho kwaye ubuye umva.
Iimbaza
- Lala ngecala lakho amadolo agobile kwaye omnye umlenze ngqo phezu komnye.
- Phakamisa kancinci umphezulu wedolo ngelixa ugcina iinyawo zakho zidibana.
- Yehlisa kancinci umlenze wakho ongasentla ezantsi.
- Jika uye kwelinye icala ukuya kumlenze ochaseneyo.