Ubani ongakaze aphuphe enesisu esichazwe ngokuphelele? Impela usunele ukusesha i-Google isixazululo futhi wethule izinkulungwane zokuhlala ezimisweni zakho zokuqeqeshwa ukuze uzuze lelo phakethe le-six-pack elichazwe kahle. Sikulethela ikhambi lale mfihlakalo namuhla ngalesi sihloko.
Ungayeki ukudla, noma ama-crunches angu-2.000 afana no-Cristiano Ronaldo, noma ukugcwalisa ama-protein shakes kuyoba okukwenza ubukeke njenge-abs.
Sinjani isisu?
I-anatomy encane ayikaze ibe buhlungu ukwazi ukuthi yiliphi iqembu lemisipha esisebenza kulo. Iningi lethu labantu abafayo linenkinga yokuthi amafutha amboza isisu futhi akasivumeli ukuba sibone imisipha echazwe. Lokhu kulula ukukwenza kuma-biceps noma ama-quads, isibonelo.
Njengoba sesivele sikutshelile Lesi sihloko, isisu sethu asinakuhlukaniswa sibe ngaphansi noma phezulu. Ngiyazi ukuthi ufunde izinkulungwane zezinqubo ezikukhuthaza ukuthi usebenze i-abs yakho kuye ngendawo ofuna ukuyiqinisa, kodwa ngiyaxolisa ukukutshela ukuthi konke kuyingxenye yeqembu elifanayo lemisipha: i-rectus abdominis.
I-rectum iyisiphakeli esisuka ku-ribcage siye ku-pubis, okungukuthi, isiqu sethu sonke. Ngokusobala, i-rectus abdominis inengxenye engaphezulu nephansi, njenganoma yimuphi omunye umsipha. Kodwa ngeke ukwazi ukuphatha ukuzivivinya ngabanye. Ungacabanga ukwazi ukuqeqesha ama-quadriceps angaphezulu kuphela? Akunakwenzeka ukuhlukanisa imisipha ukuze usebenzise indawo eyodwa kuphela.
Iqala ukubonakala nini?
Impendulo ilula kakhulu: lapho sinephesenti eliphansi lamafutha omzimba. Futhi lokhu singakufeza ngezindlela ezimbili: ngokudla kanye nesimiso sokuzivocavoca esanele.
Ukudla kubalulekile
Ngaphandle kwalapho ngenxa yofuzo ube nemetabolism esheshayo futhi ubulokhu unamafutha aphansi emzimbeni, kuvamile ukuthi uphendukele ekudleni okuqinisekisa ukushoda kwekhalori. Ingabe lokhu kusho ukuthi kufanele ngiyeke ukudla? HHAYI! Ungayeki ukudla, noma uqede ukudla, futhi ungavimbeli amaqembu okudla okunempilo.
Ngokusobala, noma yimuphi umkhiqizo owenziwe nge-ultra-processed (amakhekhe, iziphuzo ezithambile, ukudla okusheshayo) ungaphandle kokudla okunempilo nanoma yikuphi ukudla okufuna ukunciphisa ama-calories. Sizokwazi kuphela ukunciphisa amafutha omzimba uma sinciphisa amakholori esiwadlayo futhi sandise ukusetshenziswa kwekhalori. Kufanele ucophelele kakhulu ngokudla ozokusebenzisa, kodwa akumele neze ukhiphe amaprotheni, amafutha anempilo noma ama-carbohydrate.
Khetha inguqulo engcono kakhulu yazo zonke ukuze uqinisekise ukusebenza kahle komzimba. Ukulahlekelwa amafutha kuwumsebenzi omningi kunokuthola isisindo somzimba, ngakho yiba nesineke futhi ungaliphonsi ithawula.
Kubalulekile futhi ukuthi uhlale ugcwele amanzi ngendlela efanele, futhi ugweme ukuphuza utshwala (akukho wayini, akukho bhiya). khumbula ukuthi bakhona amakhalori angenalutho futhi abanikelanga lutho.
Bheja ekuzilolongeni okuhlangene okuningi
Ngicela uyeke ukuzijezisa ngama-crunches. Nge-plank boom, abasubathi babonakala bekhohliwe ukwenza ezinye izivivinyo ze-ab. Lokho kuvivinya kwe-isometric kubonakala kulungile kimi, inqobo nje uma kwenziwa ngendlela efanele, kodwa ukuzivocavoca okuhlangene okuningi kuzokusiza kakhulu lapho uchaza.
Ngiqonde ukuthini ngokuzivocavoca kwamalunga amaningi? Kubo bonke labo ababandakanya umsebenzi wemisipha eminingana ngesikhathi esisodwa ngokunyakaza okukodwa. Ezinye izibonelo kungaba:
- i-deadlift ye-kettlebell
https://www.youtube.com/watch?v=WgIDj3dolwg
Kunezindlela eziningana zokuphakamisa ukufa: nge-barbell, nge-sandbag, ngama-dumbbell, noma nge-kettlebell. Ungakwazi futhi ukudlala ngezilinganiso ezahlukene zobubanzi bomlenze. Kulesi simo, esikhundleni sokwehla ngokuphelele ngqo (ngaphandle kokucishe ukuguqa ngamadolo), sizodlala ukwenza i-squat enikwe amandla yi-gluteus. Nakuba kubonakala sengathi wenza umsebenzi ophansi womzimba, ngiyakuqinisekisa ukuthi isisu sibalulekile kulo msebenzi.
- i-kettlebell swing
Lapha uzoqaphela ngempela umsebenzi wesisu. Kokubili izinqe kanye ne-rectus abdominis kuzoba yiwona ophethe ukuvimbela umhlane wakho ongaphansi ukuthi ungonakali. Yingakho kufanele uhlale uwagcina eqinile futhi usebenzise amandla amaningi ngangokunokwenzeka ngawo.
- I-Windmill ene-kettlebell
Ngiyazi ukuthi ngisinda kakhulu ngezisindo zaseRussia, kodwa zibonakala zibalulekile kimina ukuze ngiphawule isisu. Lesi senzo, i-Windmill, sizokwenza ama-oblique akho avuthe. Kubaluleke kakhulu ukuthi akukho ukushwibeka engalweni ebambe isisindo phezulu, ngakho-ke qala ngesisindo esilula kuze kube yilapho usuwazi kahle lo msebenzi. Ngiyakuqinisekisa ukuthi ngakusasa uzoqaphela ukuthi usebenze kanjani isisu sonke.
- I-Medicine Ball Wall Squat
Kungenzeka ukuthi awukaze uwele ngokungeza umfutho owengeziwe kuma-squats odongeni. Kukodwa nje, lokhu kuvivinya kuyakhathaza impela, kodwa ukunyakaza okwengeziwe ngebhola... kuzokukwenza ubone! Ungaziphushi ngesisindo esiningi ngoba izingalo zakho zingakhathala ngokushesha.
- Ibhola Lomuthi liyaqhuma
https://www.youtube.com/watch?v=Rx_UHMnQljU
Ngingawuthanda kakhulu lo msebenzi? Ngaphezu kokubukeka njengento ejabulisayo kimi (ngenxa yakho konke lokho okubukeka njengento egawula imithi), usebenza ngokuphelele umzimba wonke. Kuvidiyo, umfana usebenzisa ibhola lendwangu eline-bounce, ngikukhuthaza ukuba ukhethe amabhola emithi yesihlabathi. Uma kungekho rebound, "kuzophoqa" ukuthi wenze i-squat ejulile ukuze uyithathe phansi.
- I-Turkish kettlebell lift
Kuvidiyo basebenzisa i-dumbbell, kodwa ngincoma i-kettlebell ukugwema noma yikuphi ukushwibeka kwesisindo futhi uthuthukise ukubamba. Kulo msebenzi sibuyela emsebenzini wonke umzimba. Khumbula ukukwenza nhlangothi zombili ukuze ngakusasa ungabi buhlungu engxenyeni eyodwa kuphela yomzimba wakho.