Ingabe unobuhlungu entanyeni yakho (hhayi i-abs yakho) ngemva kokuzivocavoca okuyisisekelo? Ukuxineka kwentamo ngesikhathi sokuzivocavoca okugxilwe kakhulu kuvame kakhulu ungase ucabange ukuthi kuyiqiniso. Kodwa silapha ukuze sikutshele ukuthi akudingeki ukuthi ulwe nobuhlungu bentamo ebeleselayo ngaso sonke isikhathi lapho wenza izingqungqulu zebhayisikili.
Ngakolunye uhlangothi, ukungakhululeki kwentamo kuwuphawu lokuthi kukhona okungalungile futhi kudinga ukulungiswa. Namuhla sichaza ukuthi yini engabangela lezo zinhlungu ezicasulayo ngesikhathi sokusebenza kwakho kwesisu, kanye nokukunikeza ukulungiswa kokunyakaza okuyinhloko, ukuze kuphumelele kakhulu futhi kuyeke ukuba ubuhlungu entanyeni.
Intamo yakho inxephezela i-abs yakho
Uma sifinyelela uhla lwethu lokugcina lokunyakaza ngokuhlanganyela, eliseduze liyasikhokhela ngokusebenza isikhathi esengeziwe. Nakuba lokhu kuyiqiniso kuwo wonke umzimba, kuvame kakhulu ngesikhathi sokuzivocavoca kwesisu.
Uma abantu befinyelela uhla lwabo lokugcina lokuguquguquka komgogodla, mhlawumbe ngenxa yokuthi umgogodla wabo ugobe ukude kangakanani noma ngenxa yokuthi i-rectus abdominis ikhathele, sivame ukusebenzisa imisipha engaphambili komgogodla ukusiza ukunyakaza.
Ngamanye amazwi, intamo yethu inxephezela i-abs yethu futhi izama ukuphakamisa ikhanda lethu phansi.
Kugweme ngokuma kwesilevu sakho
Ukugcina isilevu sishutheke kuphumela ekusebenzeni kancane komsipha we-sternocleidomastoid, ogijima ngaphambili nasemaceleni entamo. Isikhundla esifushane sesilevu sifinyeza i-lever esebenza ekhanda ukuze kuncishiswe amandla emisipha yentamo okufanele asebenze ukuze akugcine ekuhleleni kokungathathi hlangothi.
Uma lokho kunzima ukukucabanga, cabanga ngokubamba ilolipop phansi kwenduku. Ukuyibamba ngaphansi nje kweswidi kuyenza izwakale ilula, akunjalo? Kungumqondo ofanayo ekusebenzeni nemisipha yentamo.
Ukufaka isilevu sakho ngeke kunciphise ubuhlungu bentamo kuphela, kuzophinde kuholele ku-rectus abdominis enkulu kanye nokusebenza kwe-oblique yangaphandle, okwandisa ukusebenza kahle kokuzivocavoca kwakho.
Inesu kanye nesimo esingesihle
Kuyinto evamile ukuthi ungamaka intamo ngokungalungile. Phakathi nama-crunches nama-squats, abantu abaningi bamane baphakamise imizimba yabo phezulu, behola ngaphambili komgogodla wabo womlomo wesibeletho, ngakho intamo, ngokuphambene nomgogodla wakho, ihola i-parade.
Lokho kungase kube izindaba ezindala kuwe. Kodwa ukuma okungalungile, ubuhlungu bentamo obubangelwayo, buvela ekunyakazeni kwesisu ongase ungakulindele. Njengamapuleti. Abantu abaningi bageqa izintamo zabo ukuze babheke ekamelweni noma bawise amakhanda abo; noma yisiphi isimo sizokwenza imisipha yentamo isebenze.
qaphela lapho obeka khona izandla zakho
Ukuze uthole ama-crunches, kungcono ukubeka ikhanda lakho ezandleni zakho (beka iminwe yakho ngemuva kwezindlebe zakho, hhayi entanyeni yakho). Iqhinga ukusekela isisindo sekhanda lakho ngaphandle kokudonsa ngezandla zakho. Ukuze wenze lokho, gcina ukuthinta okulula futhi ugxile ekudonseni umgogodla wakho.
Ngamapulangwe, umgomo uwukugcina umgogodla womlomo wesibeletho njengokuqhubeka kokungathathi hlangothi kwawo wonke umgogodla. Njengoba nje ikhanda lakho lihlala ngokuhambisana nomzimba wakho nemilenze lapho umile, kufanele uhlale uhambisana nawo wonke umzimba wakho lapho usepulangeni.
Amandla adonsela phansi akudonsela entanyeni
Uma umile, amandla adonsela phansi agcina ikhanda linqwabelene phezu kwentamo. Ngokuphambene, ezikhundleni ezifana ne-Russian twist, V-crunch, ipulangwe, noma ipulangwe eseceleni, amandla adonsela phansi enza okuphambene. Eqinisweni, usebenzela ukuphoqa ikhanda lakho ukuba liphume ekuqondaneni nokungathathi hlangothi.
Futhi uma kukhulunywa ngokudonsa kwamandla adonsela phansi, akusizi ukuthi amakhanda ethu asindwe. Ikhanda elivamile lingaba nesisindo esiphakathi kwamakhilogremu angu-4 no-5, futhi ngokuvamile lapho lenza izivivinyo eziyisisekelo zokuguquguquka, abasubathi bezwa sonke isisindo, bese kuba abanye.
Uma ikhanda lakho lingekho entanyeni yakho ngokuqondanisa okuphelele, libeka isisindo esiningi nokucindezela emgogodleni wakho. Kwenzeka okufanayo lapho sigoba intamo yethu ngenkathi sisebenzisa omakhalekhukhwini bethu. Ukholwa noma ungakholwa, lesi simo esingesihle kahle kanye nesimo sekhanda kwandisa kakhulu umthwalo emgogodleni wakho.
Isibonelo, uma ugoba ikhanda lakho nge-angle engu-60 degree, ubeka cishe amakhilogremu angu-27 okucindezeleka emgogodleni wesibeletho. Yingakho ukulungiswa kwentamo engathathi hlangothi ngesikhathi sokuzivocavoca kwesisu kubalulekile ukunciphisa ubuhlungu nokungahambi kahle futhi kunciphise ukucindezeleka emgogodleni.
Gwema ukuvocavoca umzimba
Uma unezinkinga zentamo eziqhubekayo, ngingancoma ukuthi uqede ukuvivinya umzimba kwe-flexion ukuze ngivune ukuzivocavoca kokuma nokulala. Njengoba intamo yakho ingadingi ukulwa namandla adonsela phansi kulezi zikhundla, akudingeki ukuthi usebenze isikhathi esengeziwe futhi ubeke ukucindezeleka okungadingekile kuleyo misipha.
Noma yikuphi ukuzilolonga okumile noma okugobile, okufana ne- medicine ball slams, dead bug, noma inyoni-dog, kudinga kancane noma kungabi nhlobo ubunzima entanyeni.