Pezani zomwe zimagwiritsidwa ntchito minofu mukamapanga
Kuphwanya kapena kupweteka kwa m'mimba ntchito rectus abdominis minofu mkatikati mwa thupi lanu. Ab curls angagwiritsenso ntchito minofu yakunja kapena yowongoka, makamaka pamene kasinthasintha kuwonjezeka ku kayendetsedwe kake. Mphuno ya m'mimba ndi njira yowonjezera yowonjezera kutsogolo kwa chifuwa chanu kapena chigawo chapakati cha thupi lanu.
Kodi Amagwedeza Ntchito?
Minofu ya m'mimba ndi imodzi mwa malo omwe anthu ambiri amafunitsitsa kugwira ntchito pamene ayamba kulemera.
Mafuta a mimba angakhale ovuta kwambiri kuchotsa ndipo anthu ena amatha kukhala nawo ambiri.
Kotero kodi mumagwira ntchito kuti musamalire nsalu yanu? Zimadalira cholinga chanu. Njira yokhayo yothetsera mafuta m'mimba mwako (kapena paliponse m'thupi lanu) ili ndi zakudya zabwino komanso zolimbitsa thupi. Dothi kuchepetsa, kapena kuyesa kutaya thupi kuchokera kumadera akutali a thupi lanu, sikugwira ntchito.
Koma kuchita masewera olimbitsa thupi kumayankhula ndi kulimbitsa minofu m'mimba mwanu kudzakuthandizani kuti mimba yanu ikhale yosasangalatsa kamodzi kake kameneka kachepa . Koma tisanayambe kukambirana kuti tileke, tifunika kuyang'anitsitsa mimba yanu.
Kodi Muscles Amagwira Ntchito Motani?
Malo a thupi lomwe nthawi zambiri amalitcha kuti "abs" ndi kuphatikiza minofu inayi:
- The rectus abdominis imatha kuchokera ku nthiti yako kupita ku pubic bone; magawo apamwamba ndi apansi akhoza kugwira ntchito mosiyana
- Zobvala zamkati ndi zakunja zimayenda pambali pa thupi lanu kuchokera ku nthiti zanu kupita m'chiuno mwako kutsogolo kwa chifuwa chanu
- The transversus abdominis ndi mimba yakuya kwambiri m'mimba , ikuyenda mozungulira pamtunda
Pofuna kugona mimba yanu, muyenera kugwira ntchito yonse minofu nthawi zonse. Izi zikutanthauza kuti mumagwiritsa ntchito masewera awiri kapena atatu pa sabata. Ndipo ndithudi, muyenera kuchepetsa mafuta a m'mimba ndi zakudya komanso zochita masewero olimbitsa thupi ngati mukufuna kuti zotsatira zanu ziwonetsedwe.
Izi zikhoza kumveka zovuta, koma kumbukirani kuti ABS imapereka phindu lopitirira mimba yakuphwa. Cholinga chachikulu chimalimbikitsanso kukhala ndi ubwino wabwino, zimathandiza kuchepetsa kupweteka kwa msana komanso kumathandiza kuti munthu akhale ndi thanzi labwino kwa nthawi yaitali.
Mmene Mungayendetsere
Chimodzi mwa machitidwe abwino kwambiri oyambirira ndizovuta zachikhalidwe kapena zachikhalidwe. Zochita zowopsazi zimagwiritsa ntchito rectus abdominus, yomwe imapezeka kwambiri m'mimba ya mimba inayi.
Kuti muyambe kugwedeza, khalani pambuyo panu, gwiritsani mawondo anu ndi kuyika mapazi anu pansi. Ikani manja anu mosasamala kumbuyo kwanu. Pezani kumbuyo kwanu kumbuyo. Tsopano, pang'onopang'ono muzipiringa mapewa anu kuchoka pansi kufikira madigiri 30 digiri (pafupifupi). Onetsetsani kuti simukukoka pakhosi. Gwirani kwachiwiri ndikutsitsa. Bweretsani magawo awiri a 8 mpaka 12 kubwereza. Pamene mukupeza zambiri, gwiritsani ntchito masewera atatu a maulendo 10.
Fomu ndi yofunika kwambiri pamene mukuchita zovuta zolimbitsa thupi. Koma malinga ndi katswiri wa Sports Medicine Elizabeth Quinn, anthu ambiri samachita bwino . Iye anati: "Kugwiritsa ntchito mawonekedwe abwino pochita masewera olimbitsa thupi kumapangitsa kuti thupi likhale logwira ntchito kwambiri pamimba." "Njira yoyenera imangopangitsa kuti ntchitoyo ikhale yogwira mtima koma kungogwiritsanso ntchito molakwika kungabweretse mavuto."
Kuti musunge mawonekedwe anu apamwamba, kumbukirani izi:
- Nthawi zonse muzimangirira pamene mukuchita mgwirizano (kugubuduza) ndi kuwonetsa pamene mukumasula (kubwereranso ku malo oyambira) panthawi yovuta.
- Musagwiritse ntchito khosi lanu panthawi yopuma. Ngati simungathe kumangirira manja anu kumbuyo kwanu, mukhoza kuwadutsa pachifuwa chanu.
- Nthawi zonse sungani chifuwa chanu pachifuwa chanu mukamachita ziphuphu. Mungathe kupumula chifuwa chanu pansi pa chifuwa chanu kuti muwonetsetse kuti chiwindi chanu sichigwetsa pansi.
- Sungani pang'onopang'ono komanso mosalekeza pamene mukuchita zovuta.
Yesetsani Kusintha Zochita Zolimbitsa Thupi
Inde, kugwiritsira ntchito abs yanu sikungoyambika ndi kutha ndi zovuta zenizeni.
Mungathe kuwonjezera zosiyana siyana kuti muteteze minofu yanu ndikupeza abs , yolimba kwambiri .
Kafukufuku wa American Council on Exercise (ACE) adapeza kuti Bwanamkubwa wa Captain akugwedeza, kuyendetsa njinga , ndi mipira ya mpira ndizozigawo zitatu zabwino kwambiri. Kusiyanasiyana kwina pa khunyu, monga Captain's Chair, amafuna masewera olimbitsa thupi . Zina zingatheke kunyumba, monga mpira wothamanga , womwe umachitika pogwiritsa ntchito mpira wa masewera olimbitsa thupi .
Kusiyanasiyana kwakuphatikizapo:
- Kusokoneza
- Crossover akuwombera
- Msolo wamodzi umakweza
- Mizere yowongoka mwendo
- Kugwedeza ndi mawondo kumakwezedwa
- Nsalu zapelvic
- Zosintha zobwereza
- Ball crunches
Osadandaula za kugulitsa chuma kuchokera ku televizioni kuti mukhale ndi "dream dream" yanu. Kafukufuku wa ACE adapeza kuti Ab Roller, mwachitsanzo, anali ochepa kwambiri kuposa chikhalidwe chachikhalidwe. Mbira ya Ab iwonetsedwa kuti ndi yopitirira 80 peresenti yochepa kusiyana ndi chikhalidwe chachikhalidwe .
* Kusinthidwa ndi Malia Frey, Wofufuza Wolemera Kwambiri