Ungayelula kanjani i-Abs yakho nokuthi kungani kubalulekile

-Delile

• Ziyini izinzuzo zokwelula i-abs yakho?
• Ukuvimbela ubuhlungu emuva
• Kwandisa ukuguquguquka
• Ithuthukisa ukululama
• Ilungiselela umzimba wakho ukuzivocavoca umzimba
• Kufanele welule nini i-abs yakho?
• Izibonelo zama-ab elula
• I-Cobra Pose isisu esiswini
• I-Cat-Cow elula
• Uhlezi ukwehla ohlangothini
• Isifuba esivula ibhola lokuzivocavoca
• Amathiphu okuphepha
• Ukuthatha
• 3 Ishukumisela Ukuqinisa i-Abs

Umnyombo oqinile uyisici esibalulekile sokuqina komzimba, ukusebenza kwezemidlalo, nempilo yansuku zonke.

Imisipha yakho eyinhloko ifaka:

• isisu esinqamulelayo
• i-rectus abdominis
• oblique
• i-hip flexors
• isinqe
• uvalo
• emuva okuphansi

Konke lokhu kusebenza ngokubambisana ukusiza ukuzinzisa umgogodla wakho, ukuvimbela izinhlungu zasemhlane, nokugcina uhamba ngokuphepha.

Uma ukhipha imisipha yakho yesisu ngokuzivocavoca okuyisisekelo noma ngokuzivocavoca umzimba, udinga ukunakekela njengoba nje ubungeke wenze elinye iqembu lemisipha.

Ukuzifudumeza ngokwelula okunamandla ngaphambi kokuzivocavoca umzimba nokupholisa ngama-static ngemuva kokuqeda kungasiza.

Lo mbhalo uzobhekisisa ukuthi kungani ukwelula izicubu zakho zesisu kubaluleke kakhulu ekusebenzeni jikelele nasempilweni engcono.

Futhi, sizokunikeza ukunweba okuthile ongakwenza ekhaya, ejimini, noma yikuphi lapho unquma ukusebenzela khona.

Ziyini izinzuzo zokwelula i-abs yakho?

Ukwelula, ngokuvamile, kubalulekile empumelelweni yokuzivocavoca kwakho nempilo yakho. Ukuze uthole umbono ongcono wokuthi kungani kufanele wenze isikhathi sokwelula imisipha yakho yesisu, hlola lezi zinzuzo.

Ukuvimbela ubuhlungu emuva

Uma kukhulunywa ngokuvimbela izinhlungu ezisezingeni eliphansi, inhlanganisela yokuqinisa nokwelula izivivinyo zemisipha yesisu iyindlela okufanele ihambe ngayo.

Imisipha eqinile ingadala ukwehla kokuhamba kwakho. Uma lokhu kwenzeka, imisipha yakho iyaguquguquka futhi ingahle ithambekele ekulimaleni.

Ukwelula izicubu zesisu nangaphansi emuva kungasiza ekuvimbeleni lokhu, futhi kungasiza nokuqeda ubuhlungu obukhona emuva.

Kwandisa ukuguquguquka

Ukwelula imisipha ngemuva kokuzivocavoca kungasiza ekuthuthukiseni ukuguquguquka.

"Eminye imisipha ingalahlekelwa ukuguquguquka kwayo ngemuva kokuzivocavoca okuphindaphindiwe, okungashintsha isimo sakho futhi kufake ingcindezi eyengeziwe emgogodleni wakho," kuchaza u-Allen Conrad, BS, DC, CSCS, waseMontgomery County Chiropractic Center.

Ithuthukisa ukululama

Ngokwelula i-abs yakho, kuchaza uConrad, usiza imisipha ibuyele ekunyakazeni okugcwele futhi ululame ngokushesha ukuze uphinde usebenze ngokushesha.

"Imisipha emikhulu efana nezisu ingasebenza kaningi ngesonto uma kuqhathaniswa namaqembu emisipha afana ne-quads noma ama-biceps, adinga izinsuku zokuzivocavoca ezinesikhala ngenxa yesisindo sokumelana nokuzivocavoca kwabo," kuchaza yena.

Ukuze ugcine inqubo yakho yokuqhubekela phambili, uConrad uncoma ukwelula i-abs njalo.

Ilungiselela umzimba wakho ukuzivocavoca umzimba

Ngokusho komtholampilo waseCleveland, ukwelula okunamandla - ukunwebeka okususelwa ekunyakazeni ngaphambi kokuzivocavoca - kuvumela imisipha yakho yesisu ukuthi ifudumale futhi ilungele umsebenzi ozayo.

Lezi zinhlobo zokuhamba zingabuye zithuthukise ukusebenza kwakho kwezemidlalo futhi zinciphise ubungozi bokulimala.

Kufanele welule nini i-abs yakho?

Uma welula i-abs yakho ingahle ibaluleke njengokulula okwenzayo.

"Imisipha iyakwazi ukuqumba ngemuva kokuzivocavoca kakhulu esiswini, futhi ukuzelula kungasiza ekuvimbeleni ukulimala esikhathini esizayo," kusho uConrad. Yingakho encoma ukuzelula ngokushesha ngemuva kokuzivocavoca okuhle kwe-ab, okungasiza ekuvikeleni ubuhlungu bemisipha ngosuku olulandelayo.

Izibonelo zama-ab elula

I-Cobra Pose isisu esiswini

ICobra Pose ivula okhalweni lwakho futhi inikeze imisipha yakho yesisu ukwelula, kodwa kube ngokuphelele.

1. Beka ubuso phansi noma umata wokuzivocavoca. Lesi isikhundla sakho sokuqala.
2. Ngezinqe zakho ziyisicaba phansi, phonsela phezulu umzimba wakho phezulu, ngenkathi ubheke phambili ngqo. Lokhu kuzokwelula imisipha yesisu.
3. Bamba isikhundla imizuzwana engama-20, bese ubuyela endaweni yokuqala.
4. Phinda izikhathi ezi-3 ukuya kwezi-4.

I-Cat-Cow elula

Ukwelulwa kweCat-Cow kusiza ekuhambeni nasekuguqukeni kwemisipha yakho yesisu. Kuyasiza nokwelula nokuqinisa iqolo lakho eliphansi.

1. Thola izandla zakho namadolo akho, bese ugoqa ikhanda lakho phansi njengoba ugoba umhlane wakho, ngendlela ikati elenza ngayo.
2. Nweba intamo yonke indlela uye phezulu, bese usilahla isisu sakho sonke phansi, welula imisipha yesisu.
3. Bamba imizuzwana engama-20, bese ubuyela endaweni yokuqala.
4. Phinda izikhathi ezi-3 ukuya kwezi-4.

Uhlezi ukwehla ohlangothini

Ukuhlala okuhleli eceleni kohlangothi kukuvumela ukuthi wandise imisipha yesisu, okhalweni, kanye nemisipha yethanga ngenkathi uthuthukisa ukuguquguquka emgogodleni.

1. Hlala uqonde phansi unqamule imilenze.
2. Phakamisa izingalo zakho ohlangothini izindololwane zigobile neminwe ikhombe phezulu.
3. Hlanganisa imisipha yesisu bese ugoba kancane eceleni kwesokudla, ulethe indololwane yangakwesokudla phansi. Ungagobi phambili noma ujikeleze. Kufanele uzwe ukunwebeka ngokusebenzisa ama-oblique.
4. Bamba lesi sikhundla imizuzwana engu-15 kuye kwengu-30, bese ubuyela endaweni yokuqala. Phinda ohlangothini lwesobunxele bese ubamba amasekhondi ayi-15 kuye kwangama-30.
5. Phinda izikhathi ezimbili kuya kwezi-3 ohlangothini ngalunye.

Isifuba esivula ibhola lokuzivocavoca

Lokhu kunwebeka kukhuthaza ukuphumula futhi kunika isisu sakho ukwelula ngokuphelele. Iphinde yelule amahlombe nesifuba.

1. Lala ngomhlane ngebhola lokuzivocavoca. Amahlombe akho, intamo nekhanda kufanele kube ngaphezulu kwebhola, umhlane wakho weluliwe, izinyawo ziyisicaba phansi, futhi amadolo aguquka ngama-90-degrees.
2. Qala ukwelula ngokuvula izingalo zakho uziyeke ziwele ohlangothini lwebhola. Qiniseka ukuthi ubheke phezulu ophahleni.
3. Bamba imizuzwana engu-15 kuya kwengu-30.
4. Phinda izikhathi ezimbili kuya kwezi-3.

Amathiphu okuphepha

Ukuze uhlale uphephile ngenkathi welula imisipha yakho yesisu, gcina lawa macebiso engqondweni:

• Hamba ngejubane lakho. Ukwelula akuyona into edinga isivinini noma ikhono lokuhambisana nomuntu oseduze kwakho. Ukuze uhlale uphephile futhi uzuze ngokugcwele esiswini sakho, ungazisunduzi ngale kokunethezeka.
• Gwema ukunyakaza okusheshayo. Gwema ukwenza ukunyakaza okusheshayo noma okunyakazayo ngenkathi welula. Lokhu kufaka phakathi ukushaya ngenkathi uhamba futhi ubambe ukunweba.
• Hamba kuphela ngangokunokwenzeka. Nganoma yiluphi uhlobo lokwelula, kubalulekile ukuya kuphela endaweni yokungezwani. Uma udlula lokhu, wandisa amathuba okulimala.
• Nciphisa ububanzi bokunyakaza uma i-abs yakho ikulimaza. Uma uzwa ukuqina noma ukungakhululeki okwengeziwe endaweni yakho yesiqu, hamba kalula ekunwebeni, bese ucabanga ukwehlisa uhla lokunyakaza. Awudingi ukwenza uhla oluphelele lokunyakaza ukuze uzuze ekunwebeni.

Ukuthatha

Imisipha yakho yesisu, eyingxenye yengqikithi yakho, inemisipha ethile esebenza kanzima kakhulu emzimbeni wakho.

Ukwelula i-abs yakho njalo kungakhuphula ukuguquguquka kwakho, kuthuthukise ukuma kwakho, kunciphise ubungozi bokulimala nobuhlungu beqolo, futhi kukusize unyakaze futhi usebenze kalula.

3 Ishukumisela Ukuqinisa i-Abs