Isizathu Sokuba Uzwe Ubuhlungu Bentamo Ngenkathi Wenza Ama-Crunches
-Delile
Njengabaningi abahamba ngokuzivocavoca abaguquguqukayo, ekugcineni ngabona ukuthi ngidinga ukuqala ukwenza umsebenzi oyisisekelo. Kodwa lapho ngengeza ithani lokuhlukahluka kwe-crunch esimisweni sami esivamile, ngabona ukuthi kwakungeyona i-abs yami eyayiphuma ngenxa yokukhathala-kwakuyintamo yami. Njalo lapho ngiqhamuka, imisipha ebambe ikhanda lami yayikhala kakhulu kunaleyo engizoba ngamaphakethe ayisithupha. Ubuhlungu buhambile njengobuhlungu obujwayelekile bemisipha, ngakho-ke ngacabanga ukuthi kusho ukuthi intamo yami ibuthakathaka. Nginamahloni, angikaze ngicabange ngakho okuningi ngize ngisebenze nomngani wami futhi ngigamanxe nxazonke ze- ukuvivinya umzimba okungaqini, engatshelwanga, wathi akakuzwanga ngisho nasemoyeni wakhe, kodwa kunalokho—wakuqagela—emqaleni wakhe. ″Ubuhlungu bentamo ngesikhathi sokuqothuka buvame kakhulu," kuqinisekisa uPete McCall, C.S.C.S., umqeqeshi ozinze eSan Diego futhi ophethe Konke Mayelana Ne-podcast Yokufaneleka. Futhi, wangitshela, awukwazi ngempela "ukuqinisa" intamo yakho, futhi ngeke ixazulule noma kunjalo. (Bambelela, ingabe ama-crunches ayasebenza?) Inkinga yangempela? Awazi ukwenza ama-crunches ngendlela efanele. ″Abantu abaningi benza i-crunch kusuka phezulu komzimba esikhundleni sendawo yesisu, okusebenza imisipha yentamo yakho-hhayi ngendlela oyifunayo," kuchaza uJoel D. Seedman, Ph.D., CSCS, umnikazi we-Advanced Human Performance e-Atlanta. . Isikhumbuzi: Isikhathi sakho sokuzivocavoca i-abs akufanele sibe nama-crunches kuphela, kepha angaba wusizo ukufaka ku-Workout yakho uma uzenza kahle. Uma usabuzwa ubuhlungu bentamo ngemuva kokwenza ushintsho kunqubo yakho — noma ufuna ukunciphisa ubungozi bokuzilimaza ngokuphelele — cabanga ngokushintshanisa izigaxa, okubhekiswe kuphela kwimisipha ye-rectus abdominis yezinye izivivinyo ezibhekise kuwo wonke umnyombo wakho. Cabanga: ukuzivocavoca okuyisisekelo okwenza kusebenze ama-oblique akho, i-rectus abdominis, futhi i-transversus abdominis (umsipha wakho ojulile we-abs) ngasikhathi sinye, njengenja yezinyoni, i-woodchop, neplanga lesicabucabu. Ngakho-ke yini engahambi kahle lapho wenza ama-crunches? Cabanga ngomgogodla wakho njenge-noodle: Ingakwazi ukugoba emuva, phambili, futhi nxazonke, kodwa isakhiwo sihlala sixhunywe ndawonye emgqeni owodwa owuketshezi ngaso sonke isikhathi. Okuhlukile kulokhu umgogodla wakho womlomo wesibeletho, okuyingxenye ephezulu ephuma emahlombe akho iye kogebhezi lwakho. Yize ixhunywe ngokomzimba, ikhanda lakho linamandla okuhamba ngokuzimela kusuka kulo lonke u-noodle. Futhi lapho uyokwenza i-crunch, ikhanda lakho lingasala ngemuva, kuphazamise i-arc ephelele futhi kubangele ubunzima kulabo abasekela imisipha yentamo ngenxa yamandla adonsela phansi, kuchaza uMcCall. Uma kwenziwa kahle, ama-crunches azogcina umgogodla wakho umugqa ukusuka phansi ukuya ekhanda. Kodwa uma uvumela ikhanda lihlehle, ushiya intamo yakho isengozini yokucindezeleka. Cabanga nge-disc ngayinye phakathi kwama-vertebrae akho njenge-jelly donut, kusho uMcCall. Head Uma ikhanda lakho ligxumela phambili, lifaka ingcindezi enkulu ngaphambili bese ligcoba i-jelly ngemuva. Kodwa uma unengcindezi eyanele, leli fomu elingalungile empeleni lingaholela kudiski eqhumayo, eza nobuhlungu obukhulu, ukuba ndikindiki, nobuthakathaka bemisipha. Ngenhlanhla, i-tweak eyodwa ingakusondeza ngokwazi ukwenza ama-crunches ngendlela efanele. Ucwaningo olumbalwa luye lwabonisa ukuthi ukumane uphonsa isilevu sakho esifubeni sakho ngaphambi nangesikhathi sokugoqa kunganciphisa umsebenzi wemisipha entanyeni yakho. Kungani? Yenza imisipha ye-hyoid isebenze njengeziqinisi, kusho uMcCall. Zama: Zibone ngeso lengqondo ubambe ipentshisi phakathi kwekhanda lakho nomphimbo wakho, kusikisela uMcCall. Uma ungakhanyi, uzoyilahla, kepha ingcindezi enkulu izosiphula isithelo, ikhiphe ujusi yonke indawo. . uhlobo), beka izandla zakho ebunzini lakho ukunciphisa izinhlungu zentamo ngenkathi wenza ama-crunches. Empeleni, isifundo se-2016 ku Ijenali yePhysical Therapy Science ithole ukuthi lapho abantu bobabili bethinta isilevu sabo futhi bebuthinta kancane ubuso babo ngesikhathi sokudonswa, kukhulule i-sternocleidomastoid yabo — isicubu esinyene esisuka endlebeni yakho siye ethangeni lakho-futhi banciphise nobuhlungu bentamo, uma kuqhathaniswa nesikhathi lapho bekhanda khona okuyisisekelo. Ibhonasi: Ukuhluka kuhilele i-abs yabo nama-oblique ngaphezulu, futhi. Elinye icebo lokuthi wenze kanjani ama-crunches? Ufuna futhi ukudonsa iqolo nesisu sakho phansi, ngoba lokhu kungeza ukuthambekela okuncane okuvela ngemuva, okugcina umgogodla ongaphezulu ukwazi ukuhamba ngokuzimela, kusho uSeedman. Futhi hamba kancane kancane ukuvimbela ubuhlungu bentamo ngenkathi wenza ama-crunches. Often Abantu bavame ukucabanga ngokudlidliza, badinga ukukhipha isifuba sabo phansi kulokhu kunyakaza okukhulu. Kepha kufanele kube ukunyakaza okuncane, okuhlangene, "uyachaza. Khumbula, inhloso yakho ukwenza kusebenze umnyombo wakho, hhayi ukuletha ihlombe lakho nokuphakama. Uma ukhipha umfutho bese unamathisela umgogodla we-lumbar emethini, amasignali ohlelweni lwakho lwezinzwa ukuze enze ukufinyela enkabeni yakho, empeleni asebenze imisipha yakho yesisu ngendlela ekwenza uqine futhi ikugcine ungenabuhlungu.Buyekeza kwe-
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