Ukhalo oluyisikwele noma oluwunxande alukona ukubukeka okumile, okuyi-contour okufunayo. Indlela yokugwema ama-square obliques akuyona ukuqeqesha i-abs yakho kakhulu, kodwa ukuyiqeqesha kancane. Ukunyakaza kwesisu okunesisindo esiningi kakhulu, ikakhulukazi ukugoba okusemaceleni nokugoqa, kungathuthukisa i-abs yakho ngokweqile.
I-abs, kuhlanganise nama-obliques, iyasebenza phakathi nokuzivocavoca okuningi, noma ngabe iqondiswe ngokuqondile noma cha. Ukuze ugweme ukuthola ukhalo oluyisikwele, qaphela ukuthi wengeza kangakanani ukuqeqeshwa kwe-oblique nesisu phezu kokuqeqeshwa kwamandla avamile.
Ayini ama-oblique?
Ama-oblique yimisipha yesisu emaceleni okhalo. I ngaphandle zibanzi, ziyisicaba futhi ziyabonakala. I kwangaphakathi Balala ngaphansi kwama-oblique angaphandle. Womabili amaqoqo emisipha anomthwalo wemfanelo wokuguquguquka kwe-lateral nokusonteka.
Lapho esethuthuke ngokweqile, ama-oblique angabukeka aminyene noma ayisibhokisi. Noma ngabe ufuna indawo emaphakathi ebukhali, echaziwe, yokuncintisana noma ukubukeka okuhle, ama-oblique aminyene ayizitha zakho. Lokhu kuyiqiniso ikakhulukazi kwabesifazane abancintisana nabo kanye nabakhi bomzimba.
Okubaluleke kakhulu ukuthi asisebenzisi izisindo ngenkathi sisebenza "imisipha yangemuva", eyaziwa nangokuthi ama-obliques. Indlela ephephe kunazo zonke yokwakha okhalo lwebhulokhi ukwenza ukugoba okuseceleni ngenkathi ubambe ama-dumbbell ezinhlangothini zakho. Kunalokho, sizosebenza ama-oblique ngokwenza amasethi ambalwa amapulangwe aseceleni izikhathi ezimbalwa ngeviki.
Indlela yokugwema ama-square obliques akuyona ukuqeqesha i-abs yakho kakhulu, kodwa ukuyiqeqesha kancane. Ukunyakaza okuningi kakhulu kwe-ab esindayo, ikakhulukazi ukugoba okusemaceleni nokugoqa, kungathuthukisa ngokweqile i-abs yakho. Izisu, kuhlanganise nama-oblique, zisebenza ngesikhathi sokuzivocavoca okuningi, kungakhathaliseki ukuthi ziqondiswe ngokuqondile noma cha.
Ukunyakaza okukhuthaza ama-oblique ayisikwele
Ukuzivocavoca kwe-Oblique kungandisa ukhalo. Uma sakha i-muscle mass kuma-obliques, angathuthukisa ukubukeka okubanzi, okufana nebhokisi. Ukulungisa isimiso sokuzivocavoca kungaba kuhle uma sifuna ukugcina ukhalo oluncane futhi ngesikhathi esifanayo sigcine isisu esiqinile.
Uqinisa umgogodla wakho ngokujima uzama ukunciphisa umzimba, kodwa leyo akuyona indlela imisipha yakho esebenza ngayo. Ukuzivocavoca okuningi kwesisu empeleni kukhuthaza imicu yemisipha ukuthi ibe mkhulu futhi ibe namandla, ikhulise ama-oblique futhi ibenze babonakale be-boxy.
Ukujima okuningi ngeviki okuhlanganisa ukusonteka okunesisindo, amasaha omzimba, ukugoba okusemaceleni, nokuphakamisa umlenze olele, isibonelo, kukhuthaza imisipha eqinile, emikhulu, eyisikwele emaceleni okhalo. Usengozini ethile uma uhlanganisa lokhu kunyakaza izikhathi ezintathu noma ngaphezulu ngeviki, wengeza umthwalo, futhi wenza ukuphindaphinda okweqile, okufana nokungu-20 noma ngaphezulu.
Ukuqeqeshwa ukwandisa amandla
Ukuqeqeshwa okusebenzayo kwama-oblique kubalulekile. Amasethi ambalwa we-10 kuya ku-12 ukunyakaza okuqinisa i-oblique, njenge ibhayisikili crunches namapulangwe aseceleniZigcina umgogodla wakho uqinile ukuze ugobe futhi ujike ubheke emaceleni, kodwa awakhi imisipha eyeqile. Zama ukwenza lokhu kunyakaza kabili kuphela ngesonto futhi ugweme ukusebenzela ukwehluleka.
Ungakhohlwa ukubaluleka kokudla ukudla okunempilo, ukugxila kakhulu ekudleni okungaphekiwe, okungacutshungulwanga, nokunamathela ekunikezweni okunesizotha kwamacarbohydrates, ngisho nokunempilo njengemifino enesitashi nokusanhlamvu. Lolu hlobo lokudla lukhuthaza ukuthi ulahlekelwe amafutha amaningi, ikakhulukazi uma ugcina ukudla kwakho kwekhalori kusheke. Amafutha amaningi angabangela isisu esijiyile.
El ukuqeqeshwa kwamandla Ukuqeqeshwa komzimba ogcwele kuzokhuthaza umzimba olinganiselayo futhi kuzobandakanya i-abs yakho, ukuze bahlale beqinile, kodwa bangathuthuki kakhulu. Ama-squats, ama-deadlift, ukucindezela isifuba, ama-tricep dip, ama-curls, amaphaphu, nokucindezela kwamahlombe konke ukunyakaza okujwayelekile okumelwe ukufake esimisweni sakho.
Omunye wemiphumela emibi yokusebenza kwemisipha yakho eyinhloko ukuthi ukhalo lwakho luzokhula ngaphambi kokuba lube luncane. Kungani lokhu kwenzeka? Ingxenye yalokhu ivela ekutholeni ukuchazwa kwemisipha lapho singazange sibe nakho ngaphambilini. Esinye isizathu sihlobene nohlobo lokuqeqeshwa esikwenzayo. Uma sifuna ukuba ne-hourglass noma i-waist waist, kufanele sikhumbule ukuthi okunye ukuzivocavoca kunikeza ukhalo olukhulu kunezinye.
Ungakwazi yini ukugwema ukhalo lwesikwele?
Abantu abenza i-CrossFit ngokuvamile banokhalo oluyisikwele. Ukujima kwevolumu ephezulu okuhambisana nokuphakamisa izinto ezisindayo kuyindlela engcono kakhulu yokwakha i-midsection ewugqinsi. Ngaphezu kwalokho, umgogodla ovikelekile, iqolo eliqinile, kanye ne-torso ye-athletic nazo zidalwe ngokuhlanganiswa komsebenzi oyinhloko wevolumu ephezulu kanye nomsebenzi wamandla osindayo. Le nhlanganisela iyisizathu sokuthi kungani sibona ama-Crossfitter anama-midsection aminyene.
Uma izimbangi zomzimba zibizwa ngokuthi "isikwele," ngokuvamile kusho ukuthi imisipha yabo ye-oblique ikhule ngokweqile. Zinomumo owugqinsi, ziqonde phezulu naphansi. Ukuthuthukiswa kwe-oblique okweqile kuphikisa le taper yemvelo futhi kuvimbela ukhalo ukuba lungabi luncane ngokuphawulekayo kune-ribcage ne-pelvis.
Awukwazi ukunciphisa ubukhulu bezinqulu zakho; lokho kunqunywa ukwakheka kwamathambo. Ngakho-ke uma ubheka umongo wakho futhi uzwa sengathi unezinqulu eziwunxande, ufuzo lwakho, hhayi ukujima kwakho. Ungakwazi ukwandisa ukubukeka kokunciphisa ngokwenza umsebenzi owengeziwe emahlombe akho nangaphezulu ukuze unwebe umzimba wakho ongaphezulu.
Ngenhlanhla, okunye ukuzivocavoca kwaziwa kuphumelela kakhulu kunokunye ukunciphisa ukhalo. Ezinye izibonelo ezinhle zokujima ezizoba kuhle kumgogodla wakho ngaphandle komthelela ongafuneki wokunqwabelanisa ukhalo lwakho zihlanganisa ukuphakamisa imilenze, ukusonteka kwesiRashiya, ukuthinta izinzwane, noma amapulangwe aseceleni.
Ungakwazi futhi ukulawula ububanzi bokhalo lwakho ukusuka phambili ukuya emuva ngokuqeqesha nge ukuzivocavoca kwe-hypopressive. Lokhu kunyakaza kwenziwa ngokudweba inkinobho yesisu ngaphakathi nangaphansi kwe-ribcage ukuze udale ukubukeka okungenalutho ku-abs. Bamba imizuzwana engu-20 noma ngaphezulu ukuze uqeqeshe umsipha wesisu ojulile owaziwa ngokuthi i-transversus abdominis, nayo ebalulekile ekusekeleni umgogodla nokuvimbela ubuhlungu beqolo.