Kungani Abanye Abantu Banama-Abs Amaphakethe Amane?

-Delile

• Uyini umehluko phakathi kwezinhlobo ze-ab?
• I-Rectus abdominis
• Ama-abdominis ajikelezayo
• Izibopho zangaphakathi nezangaphandle
• Kungenzeka yini ukuba nephakethe eli-10?
• Iyiphi indima edlalwa izakhi zofuzo?
• Ingabe kukhona umehluko phakathi kwe-abs yabesilisa nabesifazane?
• Ukuzivocavoca kokuqinisa i-abs
• Ipulangwe
• Imikhombandlela:
• Imbungulu efile
• Imikhombandlela:
• V-up umlenze ogobekile
• Imikhombandlela:
• Ukuhamba Okungu-3 Kokuqinisa i-Abs
• Amathiphu wokuphila we-abs ebaziwe
• Ukuzivocavoca kweCardio
• Ukumelana nokuqeqeshwa
• Ukuqeqeshwa kwesikhawu esiphakeme (HIIT)
• Yidla amaprotheni amaningi
• Ngezansi

I-abs echaziwe, enethoni - evame ukubizwa ngokuthi i-six-pack - imigomo evame ukufunwa ejimini. Kepha akubona bonke ababizwa ngamathoni ababukeka ngendlela efanayo. Abanye abantu badlala amaphakethe amane, kanti abanye bangaba namaphakethe ayisishiyagalombili.

Ake sibheke umehluko phakathi kwezinhlobo ze-ab kanye nezeluleko zokudla, ukuvivinya umzimba, nezindlela zokuphila ezingakusiza ukuthi uzuze okuqine kakhulu lapho izakhi zakho zofuzo zizokuvumela.

Uyini umehluko phakathi kwezinhlobo ze-ab?

Umehluko phakathi kwezinhlobo ze-ab ulele esakhiweni semisipha yakho yesisu.

Isisu sakho siqukethe amaqembu emisipha amane. Ukuze uthole i-abs yethoni, kuzodingeka wenze izivivinyo eziqinisa wonke amaqembu emisipha amane. Lawa maqembu emisipha yile:

I-Rectus abdominis

Uma usuthoniwe, i-rectus abdominis iba yiphakethe lakho eline-, lesithupha, noma lesishiyagalombili. Iqukethe amabhande emisipha amabili axhunyiwe ahamba ngokufana, ezansi nhlangothi zombili zesisu.

I-linea alba yibhendi enemicu ehlukanisa i-rectus abdominis. Kwakha umugqa ohamba wehle maphakathi nesisu.

I-rectus abdominis nayo iyasiza:

• lawula ukuphefumula
• gcina ukuma
• vikela izitho zakho zangaphakathi

Ama-abdominis ajikelezayo

I-abdominis eguqukayo itholakala ekujuleni kwesisu. Isuka ngaphambili kwesisu sakho iye ezinhlangothini zomzimba wakho. Kuyasiza ukuhlinzeka ngozinzo namandla kuwo wonke umongo wakho, emuva, nasesinqeni.

Uma isisu sakho esihamba ngapha nangapha singasetshenziswanga, i-rectus abdominis yakho ngeke ichazwe.

Izibopho zangaphakathi nezangaphandle

Izibopho zangaphakathi nezangaphandle zisiza ukulawula ukunyakaza nokujika komzimba wakho. Kanye nesisu esinqamulelayo, banikela ngebhande elizinzileyo emhlane nasesinqeni sakho.

Ama-oblique angaphandle ayiqembu elikhulu lemisipha elisezinhlangothini ze-rectus abdominis. Ama-oblique angaphakathi atholakala ngaphansi nje, ngaphakathi kwamalunga wakho we-hip. Ukusebenza izibophezelo zakho kunezela incazelo nethoni ku-abs yakho.

Kungenzeka yini ukuba nephakethe eli-10?

Ukukwazi ukufeza iphakethe eli-10 kungenzeka kwabanye abantu.

Udinga ukuthi uzalwe une-rectus abdominis equkethe amabhande amahlanu wezicubu ezixhuma ezihamba zibheke phezulu kuyo. Udinga nokuzivocavoca njalo lezi zicubu bese ulandela ukudla okunempilo.

Vele, lokho okudlayo nokuthi ukuzivocavoca kanjani nakho kudlala izindima ezinkulu ekutheni i-abs yakho ekugcineni ibukeka kanjani.

Iyiphi indima edlalwa izakhi zofuzo?

Imisipha ye-rectus abdominis inezinsimbi zezicubu ezixhuma (fascia) eziyinqamula ngokuvundlile. Lawa maqembu anika ukubonakala kwamaphakethe amaningi ahlanganiswe ngaphezulu komunye nomunye ohlangothini lwesisu sakho.

Uzalwe unenombolo esethiwe yalawa mabhande wezicubu axhuma. Awukwazi ukwakha okungeziwe. Izakhi zofuzo zakho zinquma nokulingana kwazo, ubude, nosayizi wazo.

Umuntu onamaphakethe ayisishiyagalombili unamaqembu amane. Umuntu onamaphakethe ayisithupha unamaqembu amathathu. Umuntu onamaphakethe amane unamaqembu amabili.

Ama-rectus abdominis abantu abaningi anemiphambanandlela. Lokhu kusho ukuthi uma iningi labantu belisebenza kulo, belingazuza amaphakethe ayisithupha.

Kepha ukuthi unokuningi noma okuncane akusho ukuthi unamandla noma ubuthakathaka. Kungofuzo lwakho nje.

Abanye babantu abalunge kakhulu abakwazi ukuzuza ama-abs ayisithupha noma ayisishiyagalombili. Omunye walaba bantu ngu-Arnold Schwarzenegger, okwathi, ngisho nangezinsuku zakhe zokwakha umzimba, wadlala amaphakethe amane.

Vele, lokho okudlayo nokuthi ukuzivocavoca kanjani nakho kudlala izindima ezinkulu ekutheni i-abs yakho ekugcineni ibukeka kanjani.

Ingabe kukhona umehluko phakathi kwe-abs yabesilisa nabesifazane?

Bobabili abesilisa nabesifazane banokunqunywa ngaphambili kofuzo kwenani lamaphakethe abangawathola. Kodwa-ke, abesifazane badinga amafutha omzimba amaningi kunabesilisa. La mafutha omzimba abalulekile ayadingeka:

• ukukhiqizwa kwe-estrogen
• amazinga aphezulu wamandla
• ukuzala okunempilo

Ngenxa yalokhu, kungaba nzima kakhulu ukuthi abesifazane balahlekelwe ngamafutha esisu anele ukuze bachaze i-abs yabo ngenkathi behlala bephilile. Ukuba namafutha omzimba amancane kakhulu ohlobo lomzimba wakho kungaholela ezinkingeni ezahlukahlukene kwabesifazane, njenge:

• Izinkinga zokuya esikhathini
• ukukhathala
• amasosha omzimba abuthakathaka

Amadoda anesisindo esingamaphesenti angama-61 ngaphezulu kwesisindo kunabesifazane ngenxa yamazinga aphezulu e-testosterone. Abesilisa badinga amafutha omzimba amancane ukuze babe nempilo enhle, futhi. Ngakho-ke, bangalahlekelwa kalula amanoni anele ukukhombisa imisipha yabo yamathanjana esiswini ngaphansi.

Ukuzivocavoca kokuqinisa i-abs

Ngenkathi i-genetics yakho isiza ukunquma ukuthi i-abs yakho ibukeka kanjani, usengakha umnyombo oqinile. Umnyombo oqinile uvikela umqolo wakho nomgogodla, uvimbela ukulimala.

Lezi zivivinyo zingasiza ekuqiniseni i-abs yakho nokwakha isisindo semisipha. Uma ufuna ukuba ne-abs ebonakalayo, kuzodingeka uchithe isikhathi ukuwafaka okungenani nsuku zonke bese ulandela ukudla okunempilo.

Ipulangwe

Lo msebenzi osebenza kahle usebenza wonke umnyombo wakho, kanye nama-glutes akho kanye nemisipha yakho. Iphinde ithuthukise ukulinganisela nokuzinza.

Imikhombandlela:

1. Ngena endaweni ye-pushup, ulinganise ezingalweni zakho. Izindololwane zakho kufanele zizungeze ububanzi be-hip.
2. Bandakanya umnyombo wakho. Ungavumeli umhlane wakho uwele phansi. Kufanele uqale ukuzwa ukuthuthumela kwakho kwe-abs.
3. Khipha umoya. Gcina lesi sikhundla imizuzwana engama-30 kuye kumzuzu, wakhe imizuzu engama-2.
4. Ungakhohlwa ukuphefumula!
5. Phinda izikhathi eziyishumi.

Ungazama futhi ukuguqulwa okunzima, njengamapulangwe asemaceleni nokuthinta amadolo.

Imbungulu efile

I-bug efile isebenza ngama-oblique akho, i-rectus abdominis, kanye nemisipha ye-abdominis eguqukayo. Iphinde ithuthukise ukuzinza okuyisisekelo futhi isize ukulungisa ukuthambekela okweqile kwe-pelvic ngokweqile.

Imikhombandlela:

1. Qamba amanga ebhukwini.
2. Finyelela izingalo zakho ziqonde ngaphezu kwamahlombe akho ngeminwe yakho enwetshiwe, ugcine izindololwane zakho zivaliwe.
3. Dweba amadolo akho ngqo phezulu okhalweni lwakho endaweni yokubeka itafula phezulu nezibani zakho zifana phansi.
4. Gcina okuncane komhlane wakho ophansi phansi.
5. Faka umoya, wehlise ingalo yakho yangakwesokudla ngaphansi kwekhanda lakho ngenkathi uqondisa umlenze wakho wesobunxele bese wehlisa phansi.
6. Exhale, shintsha kancane izinhlangothi, bese uphinda.
7. Sebenza kuze kufike ku-15 reps nhlangothi zombili.

Uma umgogodla wakho ongezansi ungathinti phansi, gingqa ithawula elincane bese ulibeka kokuncane komhlane wakho ukuze uhlale uzinzile ngesikhathi sokuzivocavoca. Le akuyona inguqulo elula noma eguquliwe, futhi ngeke inciphise ukuqina kokuvivinya umzimba. Kuzovikela iqolo lakho elingezansi ekulimaleni.

Ufuna inselelo? Bheka lokhu kuhlukahluka kwezimbungulu ezifile.

V-up umlenze ogobekile

Lokhu kuvivinya umzimba kugxila ngqo futhi ngokuqinile emisipheni ye-rectus abdominis. Kuhle kakhulu ukulinganisela nokuzinza okugcwele komzimba. Kuyasebenza futhi noma ngabe kwenziwa ngokushesha noma kancane.

Imikhombandlela:

1. Qamba amanga ebhukwini. Gcina imilenze yakho iqonde.
2. Beka izingalo zakho ukuze ziqonde ngqo kumata ezinhlangothini zakho.
3. Khipha umoya. Njengoba uhogela, phakamisa amahlombe akho emhlabathini bese uhlala phansi ngenkathi uphakamisa imilenze yakho ubheke maphakathi.
4. Ungasebenzisi umfutho ukuze uzikhethele. Vumela i-abs yakho iphakamise isifuba sakho phezulu ngangokunokwenzeka. Njengoba i-abs yakho iba namandla, ikhono lakho lokukhuphuka phezulu lizokhula futhi.
5. Ukulinganisela kuma-glutes akho imizuzwana embalwa. Ungakhohlwa ukuphefumula.
6. Yehlisa kancane umzimba wakho ophezulu nophansi ngasikhathi sinye, bese uyaphinda.
7. Sebenza kuze kube ama-reps angama-25 noma ngaphezulu.

Ukuhamba Okungu-3 Kokuqinisa i-Abs

Amathiphu wokuphila we-abs ebaziwe

Kubantu abaningi, ukuthola i-abs ebaziwe kudinga isikhathi nokuzinikela. Lezi zeluleko zingakusiza ukuthi uqale.

Ukuzivocavoca kweCardio

Ukuzivocavoca kweCardio kuye kwaxhunyaniswa nokunciphisa amafutha esiswini. Amafutha wesisu angaphansi azosiza ukwenza i-abs yakho ibonakale kakhulu. Izibonelo zeCardio zifaka:

• egijima
• intambo egxumayo
• ukubhukuda
• ukuhamba ngebhayisikili

Zama ukwakha i-cardio empilweni yakho yansuku zonke. Hamba ngezinyawo noma ugibele ibhayisikili esikhundleni sokushayela. Thatha noma ugijime ngaphambi noma ngemuva komsebenzi. Inzondo iyagijima? Nazi ezinye izindlela eziyisishiyagalolunye zokuzama.

Hlela okungenani imizuzu engama-20 kuye kwengu-40 ye-cardio okungenani kane ngesonto.

Ukumelana nokuqeqeshwa

Ukuzivocavoca umzimba okudinga ukuthi uhambise umzimba wakho ekumelaneni kusiza ekwakheni amandla emisipha, ithoni, nokukhuthazela.

Imishini yokuzivocavoca kanye nezithuthukisi, njengezisindo namabhande omzimba, konke kunikeza ukumelana. Kanjalo nokuzivocavoca okuningi kwamanzi.

Ukuqeqeshwa kwesikhawu esiphakeme (HIIT)

I-HIIT ibhekisa ekuqhumeni okufushane, kwemizuzu eyodwa kuya kwemibili kwe-high-intension cardio elandelwa isikhathi sokuphumula esilinganayo. Ukuze usebenze kahle, ukuqhuma ngakunye kwe-cardio kufanele kwenziwe ngamandla akho aphezulu kakhulu.

Ngoba umzimba wakho usebenza ngamandla aphakeme, amaseshini we-HIIT ashisa amakhalori amaningi ngesikhathi sokuzivocavoca nangamahora amaningana ngemuva kwalokho.

Yidla amaprotheni amaningi

Ukudla okunamaprotheni amaningi kuzokusiza wakhe futhi ulungise imisipha. Kuzokusiza futhi ukuthi uzizwe ugcwele ngokwengeziwe. Khetha imithombo yamaprotheni anciphile, njenge:

• inhlanzi
• tofu
• ubhontshisi
• inyama yenkukhu

Ngezansi

Amandla akho wokuzuza iphakethe elibonakalayo le-abs - noma ngabe iphakethe lesine, lesithupha, noma lesishiyagalombili - kunqunywa kakhulu ngofuzo.

Kodwa-ke, ukukhetha impilo enempilo, njengokulahlekelwa ngamafutha esiswini nokuzivocavoca umzimba, kunganikeza noma ngubani isisu esilinganayo nesinethoni. Umnyombo oqinile nawo usiza ngamandla jikelele nokulinganisela.