Ngaba unentlungu entanyeni yakho (kwaye kungekhona i-abs yakho) emva kokusebenza okusisiseko? Ukuxinezeleka kwentamo ngexesha lokuzilolonga okugxile kwi-ab kuxhaphake kakhulu ungacinga ukuba yinyani nje. Kodwa silapha ukuze sikuxelele ukuba akufuneki ulwe neentlungu ezibuhlungu zentamo ngalo lonke ixesha usenza i-crunches yebhayisekile.
Ngakolunye uhlangothi, ukungahambi kakuhle kwentamo luphawu lokuba kukho into engalunganga kwaye idinga ukulungiswa. Namhlanje sichaza ukuba yintoni enokubangela ezo ntlungu zibuhlungu ngexesha lokusebenza kwesisu sakho, kunye nokunikezela uhlengahlengiso kwiintshukumo eziphambili, ngoko zisebenza ngakumbi kwaye ziyeke ukuba yintlungu entanyeni.
Intamo yakho ihlawulela i-abs yakho
Xa sifika kuluhlu lwethu lokugqibela lokunyakaza kwindawo edibeneyo, okufutshane uyayenza ngokusebenza ixesha elongezelelekileyo. Nangona oku kuyinyani kuwo wonke umzimba, kuxhaphake ngakumbi ngexesha lokuzivocavoca kwesisu.
Xa abantu befikelela kuluhlu lwabo lokugqibela lokuguquguquka komnqonqo, mhlawumbi kungenxa yokuba umqolo wabo ugobe kakhulu okanye ngenxa yokuba i-rectus abdominis idiniwe, sihlala sisebenzisa izihlunu ezingaphambili kumnqonqo ukunceda ukuhamba.
Ngamanye amazwi, intamo yethu ihlawulela i-abs yethu kwaye izama ukuphakamisa intloko yethu emhlabeni.
Yiphephe ngokuma kwesilevu sakho
Ukugcina isilevu sibambekile kubangela ukuba kusebenze ngaphantsi kwe-sternocleidomastoid muscle, ehamba phambili kunye namacala entamo. Isikhundla esifutshane se-chin sinciphisa i-lever esebenza entloko ukunciphisa amandla emisipha yentamo kufuneka isebenze ukugcina ulungelelaniso olungathathi hlangothi.
Ukuba oko kunzima ukukuthelekelela, cinga ngokubamba ilollipop kwisiseko sentonga. Ukuyibamba ngaphantsi kwelekese kuyenza ivakale, akunjalo? Yinto ingcamango efanayo ekusebenzeni kunye nezihlunu zentamo.
Ukufakela isilevu sakho akuyi kunciphisa intlungu yentamo kuphela, kuya kukhokelela kwi-rectus abdominis enkulu kunye nokusebenza kwangaphandle kwe-oblique, ukwandisa ukusebenza komsebenzi wakho.
Unobuchule obuphantsi kunye nemo
Kuyinto eqhelekileyo ukuba unokumakisha intamo ngokungalunganga. Ngexesha le-crunches kunye ne-squats, abantu abaninzi bavele baphakamise umzimba wabo phezulu, bekhokelela phambi komqolo wabo womlomo wesibeleko, ngoko intamo, ngokuchasene nengundoqo yakho, ikhokelela i-parade.
Isenokuba ziindaba zakudala ezo kuwe. Kodwa ukungahambi kakuhle, intlungu ebangelwa yintamo, ivela kwiintshukumo zesisu onokuthi ungalindelanga. Njengamacwecwe. Abantu abaninzi baqhekeza iintamo zabo ukuba bajonge kwigumbi okanye balahle iintloko zabo; nayiphi na imeko iya kwenza izihlunu zentamo zisebenze.
khangela apho ubeka khona izandla zakho
Ukwenzela i-crunches, kungcono ukubamba intloko yakho ezandleni zakho (beka iminwe yakho emva kweendlebe zakho, kungekhona entanyeni yakho). Iqhinga kukuxhasa ubunzima bentloko yakho ngaphandle kokutsala ngezandla zakho. Ukwenza oko, gcina i-touch elula kwaye ugxininise ekutsaleni kumbindi wakho.
Ngamaplanga, injongo kukugcina umgudu womlomo wesibeleko njengokuqhubeka okungathathi hlangothi kolunye umqolo. Kanye njengokuba intloko yakho ihleli ngokuhambelana ne-torso kunye nemilenze yakho xa imile, kufuneka ihlale ngokuhambelana nomzimba wakho wonke xa iplanki.
Umxhuzulane ukutsalela entanyeni yakho
Xa umile, umxhuzulane ugcina intloko ibekwe phezu kwentamo. Ngokwahlukileyo, kwiindawo ezifana ne-Russian twist, i-V-crunch, iplanga, okanye iplanga yecala, umxhuzulane wenza okuchaseneyo. Ngapha koko, usebenza ukunyanzela intloko yakho ukuba iphume kulungelelwaniso olungathathi hlangothi.
Kwaye xa kufikwa kutsalo lomxhuzulane, akuncedi ukuba iintloko zethu zibenzima. Intloko eqhelekileyo inobunzima phakathi kwe-4 kunye ne-5 kilos, kwaye kaninzi xa isenza i-core flexion exercises, iimbaleki ziziva bonke ubunzima, kwaye emva koko.
Xa intloko yakho ingekho entanyeni yakho ngokulungelelanisa ngokugqibeleleyo, ibeka ubunzima obuninzi kunye noxinzelelo kumqolo wakho. Kwenzeka into efanayo xa sigoba intamo yethu ngelixa sisebenzisa iiselfowuni zethu. Yikholwa okanye hayi, le meko imbi kunye nentloko yentloko inyusa kakhulu umthwalo kumqolo wakho.
Ngokomzekelo, xa ugoba intloko yakho kwi-angle ye-60 degree, ubeka malunga neepounds ezingama-27 zoxinzelelo kumqolo wesibeleko. Yingakho ukulungelelaniswa kwentamo engathathi hlangothi ngexesha lokuzivocavoca kwesisu kubalulekile ukunciphisa intlungu kunye nokungahambi kakuhle kunye nokunciphisa uxinzelelo kumqolo.
Kuphephe ukwenza umthambo wokugoba
Ukuba unemiba yentamo eqhubekayo, ndiyakucebisa ukuba uphelise umthambo ongundoqo wokuguquguquka ngokuthanda ukuma kunye nokuzilolonga. Ekubeni intamo yakho ayifuni ukulwa nomxhuzulane kwezi zikhundla, akufuneki usebenze ixesha elongezelelweyo kwaye ubeke uxinzelelo olungafanelekanga kwezo zihlunu.
Nakuphi na ukuzilolonga okuma okanye okumela phezulu, okufana neyeza lebhola i-slams, i-bug efileyo, okanye inja-yentaka, kufuna kancinci okanye kungabi nangxaki entanyeni.