Ochwepheshe bokufaneleka kanye ne-aficionados yegumbi lesisindo ngokufanayo bayakuchitha ukugoqa njengokungasebenzi futhi akunamsebenzi. Cishe wonke umuntu, ngisho nalabo abangayi njalo ejimini, kungenzeka ukuthi uzwile ukuthi kukhona ukuzivocavoca okungcono kwe-abs. Kodwa-ke, ama-sit ups angase athole isisekelo esimweni somzimba.
Ama-sit-ups ngeshwa athola i-rap embi ngoba ukunyakaza akuhlangene nokukhuthazela kwangempela okuyisisekelo, amandla, ukuzinza, noma ukuhamba. Ngokwesiko, ukunyakaza kuvame ukwenzelwa ukuphindaphinda okuphezulu nesivinini, futhi lokhu kungaholela kumasu ampofu ngakho-ke ukulimala.
Imiyalo yesinyathelo ngesinyathelo
Kodwa-ke, ukuhlala phansi akukubi, njengazo zonke izivivinyo, okubaluleke kakhulu indlela yakho. Uma kwenziwa kahle, ama-crunches anikeza ukusebenza okuthile futhi angasiza ukuthuthukisa amandla akho abalulekile. Kodwa uma kwenziwa kabi, uzibeka engcupheni yokulimala umgogodla wakho ngaphandle komvuzo omningi ngokwamandla noma okunye ukuthuthukiswa kokufaneleka.
Lezi zigqoko zakudala zingaba isikhuthazo esisha ohlelweni lwakho lokuzivocavoca ngenxa yokusebenza kahle nokulula kokunyakaza. Ungakwazi ukwandisa umfutho ngokusebenzisa izisindo noma ukuthambekela.
Ukuze ukwenze ngendlela efanele:
- Lala ngomhlane amadolo akho egobile futhi amathe ezinyawo zakho athintana.
- Faka isilevu sakho esifubeni sakho ukuze welule ingemuva lentamo yakho.
- Hlanganisa iminwe yakho phansi kogebhezi lwakho, unqamule izingalo zakho ngezandla zakho emahlombe ahlukile, noma ubeke izintende zakho eduze komzimba wakho.
- Exhale njengoba uphakamisela umzimba wakho ongaphezulu emathangeni akho.
- Adonse umoya njengoba wehla kancane uye phansi.
amaphutha avamile
Ama-sit-ups awasekho emuzweni njengoba abaya ejimini bebheke ekusebenzeni okwengeziwe, ukunyakaza komzimba ogcwele njengama-squats nama-deadlifts ukuqeqesha wonke umongo wabo ngempumelelo nangempumelelo. Kodwa lokho akusho ukuthi ama-squats asendulo awalutho. Zingase zingabi yindlela engcono kakhulu yokwakha i-midsection eqinile, kodwa ukwenza kanjalo kungasiza ekukhanyiseni ubuthakathaka obuthile nokungalingani kwemisipha ongase ube nakho.
Kunezimo lapho kuba nzima khona ukwenza ama-sit up, ikakhulukazi uma kwenziwa amaphutha athile.
Ubuhlungu beqolo ngenxa yokuba nomgogodla obuthakathaka
Lokhu kusho ukuthi kukhona ukungalingani emandleni ayisisekelo, ngokuvamile ngenxa yobuthakathaka bemisipha yangaphakathi yangaphakathi (i-rectus abdominis ne-hip flexors). Ngenxa yalokho, umhlane ophansi kufanele uzame ukuqhubeka nokunyakaza futhi uthathe okungaphezu kwalokho ongakwazi ukuwubamba.
Uma uzizwa ungakhululekile emhlane wakho, ungaphoqi umzimba wakho ukuba udlulele ngale kobubanzi bokunyakaza ozizwa ukhululekile. Esikhundleni salokho, gxila ekwenzeni ezinye izivivinyo zokuqinisa umnyombo, ezizokusiza ekugcineni ukuthi uthuthukele lapho uhlala khona ngokugcwele.
Kwabaqalayo, i-floor crunch eyisisekelo enezinyawo eziphakanyisiwe namehlo ophahleni kuzovula imisipha efanayo. Okunye okuthakazelisayo ukunyakaza okulwa nokujikeleza nokulwa nokuguquguquka (kusetshenziswa ikhebula noma isistimu yebhendi yokumelana) njengokuzungezisa okuyisisekelo ngamabhande.
Ukungakwazi ukugcina izinyawo zakho phansi
Ingabe izinyawo zakho zivame ukuphuma phansi ngesikhathi sokuhlala? Uma uhlala udinga othile ozobamba izinyawo zakho phansi, ungase udinge nje ukushintsha indawo yomzimba wakho ukuze uthuthukise i-angle yakho ehlangene.
Ngamanye amazwi, imisipha iba namandla lapho ilunga lisesimweni esivumayo. Futhi kulokhu, isikhundla esihle kakhulu sisho ukubeka izinyawo zakho kude nomzimba wakho. Lokhu kulungiswa okuncane kungenza umehluko omkhulu. Abantu bangase bamangale ukuthi bangahlala ngokuzumayo ngaphandle kokuphakanyiswa kwezinyawo.
Ukungakwazi ukuphakamisa i-torso yakho phansi
Ingabe ugoba amahlombe akho phansi ukuze nje wenze uhhafu wokuhlala? Uma, naphezu kwemizamo ye-abs yakho, awukwazi ukuphakamisa i-torso yakho ukuze uqedele ukuhlala ngokugcwele, izinkalo zakho zingase zibe necala.
Ngokusobala, umgogodla obuthakathaka uzokwenza kube nzima ukwenza ama-crunches, kodwa ama-flexible e-hip abuthakathaka angase abe necala. Ama-hip flexors, okuhlanganisa i-iliopsoas ne-rectus femoris, anesibopho sokuzinzisa ama-hips namathanga njengoba i-torso ihamba iqondile. Ngakho-ke uchungechunge lokunyakaza luphuka ngokushesha uma ama-flexible e-hip ekhishwa.
Futhi uma lokho kwenzeka, kuzoba nzima kakhulu kuwe ukwenza wonke umnyakazo. Ungalwa kanjani nezinqulu eziqinile nezibuthakathaka? Qala ngokwelula ukuze ukhuphule ukuguquguquka futhi uthuthukise ukuhamba.
Izinzuzo
Ama-Sit-ups ama-sit ups ama-exercises ayisisekelo endabuko avame ukusetshenziswa ezinkambisweni zokuzivocavoca ngenxa yobulula nokusebenza kwawo. Nawa amanye amaphuzu amahle ongafuna ukuwafaka i-abs ohlelweni lwakho olujwayelekile lokuqeqesha.
Ingase ithuthukise amandla ayinhloko
Uma uzokwenza ama-crunches, kubalulekile ukuthi inqubo yakho ilungile:
- Lala ngomhlane bese uvimba izinyawo zakho ngaphansi kwebhentshi noma enye indawo ephansi, noma ucele umlingani wakho abambe izinyawo zakho.
- Qinisekisa ukuthi ufudumala ngokugcwele futhi umgogodla wakho uqinile ukuze ungagxili emhlane wakho njengoba uphakamisa i-torso yakho phansi ngezandla zakho ezinhlangothini zakho noma ngemuva kwentamo yakho.
- Ungalokothi udonse intamo yakho, ugeqe intamo yakho, noma ufake isilevu sakho phakathi, njengoba konke lokhu kudala ingcindezi emgogodleni wesibeletho.
- Njengoba wehlisa umzimba wakho ubuyele endaweni yokuqala, lala emuva ngokuphelele ukuze ukhulule imisipha yakho ngaphambi kokuphinda wenze okunye ukuphindaphinda.
Uma kwenziwa ngendlela ephelele, ama-sit ups angaba yingxenye yokuzivocavoca okuphelele, kodwa akuwona umsebenzi osebenza kahle kakhulu wokuthuthukisa amandla awumongo.
Izivivinyo eziyisisekelo zokuzinzisa, eziqondise imisipha ewumgogodla ngaphandle kokubeka noma yimuphi umthwalo emgogodleni, zisebenza kangcono, ngokusho kokuhlolwa okudala okulawulwa ngokungahleliwe okushicilelwe ngoDisemba 2009 kwethi Medicine and Science in Sports and Exercise.
Iqinisa i-diaphragm
Ukuhlala phansi kuyindlela enhle yokuzijwayeza ukuphefumula kwe-diaphragmatic. Lokhu kuvivinya umzimba kubangela ukucindezelwa kwesisu, okungaba nomthelela omuhle ku-diaphragm. I-diaphragm eqinile, enempilo ingathuthukisa amaphethini akho okuphefumula, ikhulule ukucindezeleka, futhi ithuthukise ukukhuthazela kwezemidlalo.
Isayensi yenze izifundo ezithile ukuze ihlaziye imiphumela yokuzivocavoca okuhlukahlukene kwesisu ngokwengcindezi ye-diaphragmatic. Ama-squats atholakale enenzuzo ekuqiniseni i-diaphragm nasekuthuthukiseni umsebenzi wokuphefumula.
Thuthukisa ukunyakaza kwansuku zonke
Kuzuzisa ukufaka lesi senzo ngoba ama-crunches ahumusha kokuthile esikwenzayo sonke nsuku zonke, kwesinye isikhathi izikhathi eziningi ngosuku: hlala futhi uhlale.
Sonke sidinga ukwazi ukuthi sisukuma kanjani endaweni ethambekele ngaphandle kokulimala, futhi ukuhlala phezulu kuyindlela enhle yokufunda noma yokuthuthukisa lelo khono uma kwenziwa ngendlela enhle.
Indlela evamile yokulimala ukuvulelisa izingalo zakho emuva naphambili ukuze uthole umfutho. Uma kufanele usebenzise izingalo zakho ukuze ukhuphuke futhi wehle, cishe awukazilungeli okwamanje. Uma ungakwazi ukwenza umnyakazo kancane, cishe akufanele ukwenze ngokushesha.
Ukwenza ama-sit up akhululeke kakhudlwana, zama ukuwenza kumata awugqinsi, ithawula, noma ngisho nebhola elilingana, elisekela ijika lemvelo lomgogodla wakho futhi liwuvikele ekucindezelweni okukhulu.
Yehlisa ingozi yobuhlungu beqolo nokulimala
Ukuhlala phansi futhi kuqinisa iqolo lakho eliphansi, izinqe, kanye ne-pelvis. Umgogodla oqinile uvumela umgogodla oqinile, oqinile, okwenza ubuhlungu beqolo nokulimala kungabi mancane amathuba.
Nakuba kuyinkolelo evamile ukuthi ama-crunches angabangela ukulimala, ucwaningo luye lwathola ukuthi ukufakwa noma ukukhishwa kwe-crunches ohlelweni lokuqeqesha kunemiphumela efanayo mayelana nokulimala kwe-musculoskeletal. Uma nje uqaphile lapho wenza lo msebenzi, kungenzeka ukuthi ube nenzuzo futhi ungase ukhulule ngisho nobuhlungu bomhlane.
Izingozi zokwenza ama-sit ups
Nakuba kuwukuzivocavoca okuphephile, kune-contraindication ethile ekuthuthukisweni kwayo. Uma singenzi inqubo enhle noma siyenza ngokulimala kwemisipha, kungenzeka ukuthi ingozi yalokhu kuphazamiseka okulandelayo yanda.
kungabangela ukulimala
Ingxenye yesizathu sokuthi ama-sit ups athole i-rap embi ingenxa yokugcizelela kwabo ukugoba komgogodla, noma ukusquat noma ukuncika phambili. Ukuguquguquka komgogodla okweqile kwaziwa ngokubeka ukucindezeleka emgogodleni futhi kubangele ukulimala emuva.
Lokhu kungenxa yokuthi ama-squats empeleni aqondise ama-hip flexors, imisipha eguquguqukayo, kuhlanganise ne-quadriceps, ngaphezu kwemisipha yesisu. Ngenxa yokuthi ama-hip flexors anamathele ngaphambili kwe-lumbar spine, angakwazi ukudonsa umgogodla uma eqina kakhulu noma eqinile, okungabangela ubuhlungu obuphansi futhi ekugcineni ukulimala.
Bangakwazi ukuqinisa ukuma okungalungile
Uma u-squat unefomu elibi, anethuba lokuthi uzoqhubeka nokushwibeka kabi ngaphandle kwejimu. Uma uzivocavoca, kufanele uzame ukunxephezela isimo esibi ongaba nalo usuku lonke uhlezi edeskini noma uphumule, ngaphandle kokuqhubeka nokuqinisa imikhuba emibi.
Akufanele "ujwayeze" amaphutha e-postural afana nokukrazula intamo yakho noma ukutshekisa izinqulu empilweni noma ekuzilolongeni kwakho kwesisu.
Bavame ukuba "ukuzivocavoca kwe-ego"
Into yokuqala okufanele uyihlole ngaphambi kokwenza ama-crunches yi-ego yakho. Uma lokho kuzwakala kunokhahlo, kungenxa yokuthi ukuhlala phezulu kuvame ukuba "ukuzivocavoca kwe-ego," noma okuhlotshaniswa nabantu nemincintiswano futhi bazizwe benesidingo sokwenza okuningi kakhulu. Ingabe unezinkumbulo zekilasi lesikole sokuzivocavoca umzimba? Cishe awuwena wedwa.
I-ego ingadlala indima enkulu endleleni okubhekwana ngayo nokuqina, ngakho-ke kubalulekile ukukubheka lokho kuqala. Isikhathi nokulawula kuzo zombili isigaba se-eccentric (indlela eya phansi) kanye nesigaba sokugxilile (indlela eya phezulu) kubalulekile uma wenza ukuhlala.
Ukuhlukahluka kwama-sit ups
Nazi ezinye izivivinyo ze-abs ongazama. Sebenzisa ukunyakaza okubushelelezi, okunensa futhi okulawulwayo kanye nefomu elifanele kanye namasu. Zijwayeze kumata athambile noma ubeke ithawula ngaphansi kwethambo lomsila ukuze likusekele. Ungagcina umgogodla wakho ugobile kancane ngenkathi wenza lezi zivivinyo.
Ukuzinza Ball Crunches
Ukusebenzisa ibhola elizinzile kungasiza ekuvimbeleni ubuhlungu be-back back ngokusekela ijika lemvelo lomgogodla kanye nokunciphisa ingcindezi kuma-vertebrae.
Ukwenza lokhu:
- Hlala ebholeni elizinzile izinyawo zakho zibheke phansi.
- Kancane kancane uncike emuva ukuze ulethe amahlombe akho, emuva, kanye nethambo lomsila ebholeni.
- Lungisa imilenze ukuze amadolo aqonde ngqo ngaphezu kwamaqakala futhi amathanga ahambisane nephansi.
- Misa phakathi kwakho emuva phezu kwebhola.
- Hlanganisa iminwe yakho phansi kogebhezi lwakho, hlanganisa amahlombe akho bese usondeza izindololwane zakho.
- Exhale njengoba ubandakanya umgogodla wakho futhi ulethe i-torso yakho ngasemathangeni akho, uphakamisa umhlane wakho ongaphezulu ebholeni.
- Yima kancane kule ndawo, bese uhogela umoya ukuze uzehlise kancane ubuyele ebholeni.
I-V-Sit Ups
Lo msebenzi usiza ukuthuthukisa ibhalansi, amandla, nokuxhumana. Zingenziwa uma ufuna inselele enkulu.
- Lala ngomhlane imilenze yakho iqonde futhi izingalo zelulelwe ngaphezu kwekhanda lakho.
- Ngesikhathi esifanayo phakamisa izinyawo nezingalo zakho ubheke ophahleni.
- Gcina isifuba sakho nemilenze inwetshiwe nge-engeli.
- Letha izingalo zakho ziqondane phansi.
- Bamba lesi simo imizuzwana engu-5.
- Yehlisa kancane iqolo lakho endaweni yokuqala.
Indololwane ku-Knee Crunches
Lo msebenzi usebenza ama-oblique angaphandle nangaphakathi futhi uvumela ukuguqulwa komgogodla okubushelelezi.
- Lala ngomhlane iminwe yakho ixhumene ngaphansi kogebhezi lwakho.
- Gcina imilenze yakho isuka phansi amadolo akho egobile.
- Phendula i-torso yakho ukuze ulethe indololwane yakho yesokudla edolweni lakho lesokunxele, uyiphushele esifubeni sakho.
- Ngesikhathi esifanayo, nweba umlenze wakho wesokudla uphume, uhambisane nomhlabathi.
- Phinda udlale ngakolunye uhlangothi.
Butterfly hlala up
Ngokuvamile esetshenziswa abaya ejimini ukuthuthukisa isisu esiklebhukile, esichaziwe, ukuhlaliswa kovemvane kuwukuhluka okulula kwama-crunches afanele abaqalayo. Njengoba lawa ma-sit-ups ahilela ukuqinisa izisu kanye nokuguquguquka kwe-trunk ngesikhathi esifanayo, kubhekwa njengenye yezindlela zokuzivocavoca eziphumelela kakhulu ezisebenza i-rectus abdominis muscle.
- Sizolala sibheke phezulu kumata, izingalo zelulelwe ngale kwekhanda. Sizoguqa amadolo futhi sibeke amathe ezinyawo enye phambi kwenye ukuze ibe nesimo sedayimane.
- Sizofinyeza izisu endaweni yokuhlala ngenkathi sifinyelela phambili ngezandla zombili ezinyaweni.
- Sizokwehlisa kancane umhlane wethu endaweni yokuqala.