Kungani Bonke Labo Abazivocavoca Abakwenzayo Bengasebenzi ~ Ngempela ~ Umsebenzi (Ividiyo)

-Delile

• Nginike iqonde: Ingabe ukusebenza kwe-ab kuyasebenza ngempela?
• BTW, ukuhlala-ups kungaholela ezinkingeni ze-biomechanical.
• Ngakho, kanjani can uqinisa i-abs yakho?
• Sicela ukhohlwe ngokuba ne-six-pack noma i-ab crack.
• Buyekeza kwe-

Izinsuku ze-fitness gurus ezithinta amakhulukhulu ama-sit-ups njengokhiye we-rock-solid core kade zadlula, kodwa uma uhamba endaweni enwebekayo yejimu yakho, kungenzeka ukuthi uzobona idlanzana labantu lilele kumata, crunching ngokulahla budedengu. Yini enikezayo? Nakhu okushiwo ngochwepheshe kulabo abashisekayo bokuzivocavoca umzimba — kanye nezinyathelo okufanele ngabe uzenza kunalokho.

Nginike iqonde: Ingabe ukusebenza kwe-ab kuyasebenza ngempela?

Inkinga ngokuzivocavoca okuningi kwe-abs ukuthi bathuthukisa umqondo wokuqeqeshwa kwendawo, i-aka egxile esithweni somzimba esisodwa ngesikhathi sokuzivocavoca ukuyiguqula. Akunandaba ukuthi usisika kanjani, bona ukuqeqesha isisu sakho ngeke uthole waklebhula abs. ″ Ungenza ama-crunches angu-1 000 nokuhlala ubusuku ngabunye, kepha uma kukhona ungqimba lwamafutha ngaphezulu, awusoze wabona ukuphuma kwakho, "kusho u-Ashanti Johnson, umnikazi weChicago 360 Ingqondo. Umzimba. Umphefumulo. Njengoba isisho sakudala sisho, ″ama-abs enziwa ekhishini," kodwa futhi ungakweleta izakhi zofuzo ukuthi une-six-pack noma cha. Abaqeqeshi bayakwazi kahle lokhu, ngakho-ke amakilasi okuzivocavoca ngokuvamile ahlukanisa ukuthi yikuphi ukunyakaza kwe-abs okufakiwe inzuzo enkulu kuzo zonke izinhlobo zomzimba. Ngokuqondene nokuthi yini wena ongakwenza? “Gxila ekuzilolongeni umzimba wonke okuphoqa ukuthi usebenzise umnyombo wakho wonke futhi ushise amanoni namakhalori ngokuphelele, "kusho UTanya Becker, umsunguli kanye nomphathi omkhulu wezobuciko wePhysique 57.

Kepha ubuhlungu nobushushu obuzwayo ngemuva kokwenza amasethi amaningana ama-crunches kufanele kufakazele ukuthi ukusebenza kwe-ab kuyasebenza ngempela, akunjalo? Hhayi impela. "Lokhu kuvela ekukhathaleni ngoba ukugeleza kwegazi kuye emaconsi emisipha, okusho ukuthi kukhona i-oxygen encane etholakalayo emisipheni," kuchaza uBrynn Putnam, umsunguli we Cwenga Indlela. ″ I-oxygen encane isho ukuthi imisipha yakho isebenzisa indlela yokwenza amandla angadingi umoya-mpilo, futhi lokhu kuholela ekuqongeleleni ama-H + ions okwenza igazi lakho libe ne-esidi kakhulu futhi livimbele amandla emisipha ukuthi enze inkontileka. "Ukuhumusha: imisipha yakho iyaphela ukuzizwa ukhathele, kodwa akukho ukuxhumana phakathi kwalo mphumela kanye empeleni ukushisa amafutha noma ukwakha imisipha. (Okuhlobene: Konke Okufanele Ukwazi Ngokwe-Musical Fowers- kanye ne-Fast-Twitch Muscle Fibers)

BTW, ukuhlala-ups kungaholela ezinkingeni ze-biomechanical.

Ubuwazi ukuthi ukugoba umzimba phakathi ngokuphindaphindiwe kungase kukulimaze umhlane nentamo? Sebastian Lagree, umnikazi we ILagree Fitness, ayizange ifake ama-crunches emakilasini ayo iminyaka ngenxa yesizathu esisodwa esilula: flex Ukuphindwaphindeka komgogodla kungaholela ekulimaleni unomphela komgogodla. yonke inhloso yokuqeqesha i-abs yakho. Ucwaningo oluningi selwenziwe futhi ngalolu daba, kuveza umqeqeshi we-HIIT osuselwe e-NYC kanye nomqeqeshi womuntu uRobert Ramsey. "UDkt. UStuart McGill, oyingcweti yomgogodla bonke abaqeqeshi bokuqina abaya kuye ukuze bathole idatha, unayo kwenziwe izifundo ezifakazela ukuthi umgogodla awudalelwanga ukugoba uhhafu, ”kusho uRamsey. ″ Kodwa-ke, ukuzivocavoca lapho umgogodla uqonde khona ngenkathi ulayishwa kuyisikhuthazi esikhulu somgogodla. Lokhu kufaka phakathi ama-squats emaphephandabeni aphezulu, ama-push-up, namapulangwe. "(Lezi ukuhluka kwamapulangwe kuzoshisa umnyombo wakho, kuqinisekisiwe.)

Kubalulekile futhi ukuqonda ukuthi umgogodla wakhiwe ngaphezu kwemisipha embalwa esiswini sakho. Are Kunemisipha engaphezu kwengama-22 ehlukene exhuma, yeqe, futhi iqale endaweni esemqoka, futhi ukugxila kwizisu zodwa kwenza uhlelo lwakho lonke lwamasipha lwamathambo lusebenze kabi, ”kuchaza umfundisi weyoga u-Alexis Novak.

Ngakho, kanjani can uqinisa i-abs yakho?

Kalula nje: Noma yikuphi ukuvivinya umzimba kungaba umsebenzi "owumgogodla" uma kwenziwa kahle. Ungathola i-abs enamandla ngokubandakanya umnyombo wakho ngesikhathi se-squats, ukubulawa kwabantu, amaphaphu, noma imishini yakho ephezulu (ukubala nje ezimbalwa). Key Isihluthulelo sokusebenzisa umnyombo wakho ngempumelelo ukugcina umgogodla ″ ongathathi hlangothi, noma ukugobeka kwemvelo komhlane wakho, kukho konke ukuvivinya umzimba okwenzayo, kuchaza uPutnam. ″Qiniseka ukuthi usebenza ngokumelana okwanele noma ukuqina okwenza uzwe imisipha yakho emaphakathi iqinisa noma incinde lapho unyakaza.″ Futhi ungakhohlwa, umgogodla owakho ngempela. umzimba wonke ngoba yonke into ixhunywe izicubu ze-fascial, kusho uRamsey. Isibonelo, uma umi uqonde futhi welula izingalo zakho bese ubheka eceleni, lokho kungukuhamba okuyisisekelo ngoba ukusebenzisela ukuzinzisa lezo zingalo, ”usho kanje.

Kodwa kukhona izivivinyo ezimbalwa ze-abs ongazuza kuzo uma uzenza ku-reg. Anks Amapulangwe anokuhlukahluka okuhlukile ezingalweni — ahlala ezingalweni zakho, kuphakame izintende, isandla esisodwa siphakamisiwe, njll - kuyindlela enhle yokuphonsela inselelo imisipha yomgogodla nokuyiqinisa ezinhlakeni ezahlukahlukene zokunyakaza, "kusho uNovak. Futhi ngenkathi I-Lagree ifunga ngokusunduza, amapulangwe aseceleni, kanye nesihlalo samaRoma ukuze uqinise zonke izingxenye zomgogodla wakho, ukuzivocavoca kuka-Becker kuhlanganisa indawo ye-pretzel (okuhloswe ngayo ukukhomba ama-obliques kanye ne-back back), i-C-Curl hold, kanye ne-back back. izandiso, ezaziwa ngenye indlela njengeSupermans. UPutnam uphakamisa ukuqinisa umnyombo ngokuzivocavoca okugxile ekugcineni umgogodla ongathathi hlangothi, njengamapulangwe, ukukhishwa, izinja zezinyoni, kanye ne-kettlebell carries. inala yezinketho kulezi zinsuku (okuhlanganisa lezi zinyathelo ezingu-20 ezigunyazwe umqeqeshi), ngakho ungazibeki engozini yokulimala ngokunyakaza okungasebenzi.

Sicela ukhohlwe ngokuba ne-six-pack noma i-ab crack.

Kulula ukubanjwa ngobuhle be-abs yakho (i-la the ab crack), kodwa kubaluleke kakhulu ukugxila emandleni akho ayinhloko ngenxa yomsebenzi onzima owenzayo. ″Sebenzela ukuthuthukisa ukunyakaza okusebenzayo okuphonsela inselelo inselelo yakho, njengama-squats nama-deadlift, ukuze ukwazi ukujabulela isikhathi eside. nempilo ezimele engenabuhlungu nezinhlungu, ”kweluleka uPutnam. Umgogodla oqinile ungavimbela izinkinga ezilimaza emuva, uthuthukise ukuma, futhi unciphise noma uqede isidingo sokuhlinzwa emuva, kunezela u-Lagree. ″Umgogodla wakho ulingana nokuphila isikhathi eside, okulingana nekhwalithi ephezulu yokuphila eminyakeni yakho yakamuva.

Buyekeza kwe-