The 'abs' ndi magulu a minofu m'mimba kapena mmimba - kawirikawiri pansi pa nthitiyo kumbali ya pelvis ndi kumbali. Magulu atatu akuluakulu ndi ntchito zawo ndi:
- Rectus abdominis (RA)
RA imasintha mphalapala ndipo imapangitsa kuti pakhosi lake likhale lopitirira. Ambiri amadziwika kuti phukusi sikisanu chifukwa chakuti kukula kwa minofu yamphamvu ndi thupi lochepa thupi limatuluka. Mu matupi ena olimbikitsa bwino, magawo asanu ndi atatu osiyana amapezeka.
- Transversus abdominis (TA)
Uwu ndi wosanjikiza wa minofu yothandizira mkati ndi ziwalo za mimba. Zimathandizira kuchepa m'mimba, zimagwiritsidwa ntchito popuma mokakamizika, komanso pakusakaniza, kupweteka, ndi kubala. TA imathandizanso kuthandizira msana m'machitidwe ena.
- Zomwe zili mkati (IO) ndi zozizwitsa za kunja (EO)
Zolembedwa zamkati ndi zakunja zimadutsa pambali pa mimba ndikuthandizani kuguguda ndi kuzungulira kumbali ndikuthandizira thunthu. Mitsempha ya kunja ya oblique ingapangidwe kusonyeza kupyolera muzochita ndi chitukuko cha masewero olimbitsa thupi ndi mafuta ochepa thupi. Taganizirani zitatu za minofu kuchokera ku zofuna zakunja kunja ndi kumbali, ndipo zofuna za mkati zimatsatiridwa ndi transversus abdominis pamtunda wozama kwambiri kukulitsa mimba m'mimba kuyambira kumbuyo kutsogolo.
The Exercises
Ganizirani zolembazi za masewera olimbitsa thupi. Zifotokozo, monga zanenedwa pamwambapa, ziri za gulu lililonse la minofu.
- Kuthamanga kwabwino (mapewa mmwamba) - RA, IO, EO
- Kusintha kwachitsulo (miyendo mmwamba) - RA, IO, EO
- Ndakhala pansi pa fitball - RA, IO, EO
- Kupita njinga - RA, IO, EO
- Kutuluka kapena kuyamwa mmimba - TA
- Zochitika , mawondo akugwa - RA, EO
- Lembani benchi pamalo - RA, EO
- Lembetsani mwendo kuwuka - RA, EO
- Zingwe za makina - RA, EO
- Lamulo limadzuka (mpando wa Captain) - RA, EO
- Zosokoneza bongo - RA, EO, IO
- Mbali yachitsulo ikugwa - RA, EO, IO
- Mapafupi otsika pambali - RA, EO, IO
- Mpando wachifumu wa Aroma ukugwedezeka - RA, EO, IO
Mukhoza kuona zambiri za izi pa tsamba la EXRX ndi ku Shapefit.
Kodi Kuchita Kolimbitsa Koti Kumagwira Ntchito Yabwino Kwambiri pa Zomwe Mumakonda?
Mikangano. Tsopano tikukhala mugawo lovuta. Zambiri zalembedwa za momwe mungaphunzitsire minofu ndi malingaliro apamtima mwamsanga komanso mwaukali. Kupweteka mmimba, kumalo kapena ayi, ab rock, masewera a mpira, ndi zina zotero. Kumbukirani kuti kuchita masewera olimbitsa thupi kwa anthu abwinobwino kungakhale kosiyana ndi zomwe zingaperekedwe pofuna kukonzanso zinthu.
Zofunikila. Chimodzi mwa zochititsa chidwi kwambiri kuchokera ku kafukufuku wochepa waposachedwapa wamaphunziro a m'mimba mwathu ndi kuti mwina simukusowa kudandaula kwambiri ndi mapulojekiti, kupotoka kwapadera kapena zofanana zofanana kuti muphunzitse zozizwitsa. M'masinthidwe awa mumapotoza thupi kumbali, kutero, kuitanitsa zofunikira kwambiri. Komabe, zikuwoneka kuti ali bwino kwambiri ndi zochitika zabwino zomwe zimayambitsa rectus abdominis komanso zomwe zimafuna kukhazikika, ngakhale ntchito yowonjezera siidzavulaza.
Kukhazikika ndichinsinsi. Ngati zofunazo ziyenera kugwira ntchito kuti thupi lanu likhale losasunthika, izi ndi zotsatira zabwino. Mtambo wotchedwa fitball umene uli ndi mapazi pafupi kwambiri ndi chitsanzo chabwino. Mudzapeza ogwedezeka ndi obliques atapanga masewera olimbitsa thupi pamene akuyesera kukhazikitsa malo anu. Ntchito iliyonse yomwe miyendo ikulera idzapemphereranso kuti ntchito ikhale yotheka, monga momwe mungathe kuwonera pandandanda pansipa.
Zilipo. Chinthu china chofunika kwambiri pa maphunziro a abs ndicho kuonetsetsa kuti simukugwiritsa ntchito minofu yokhayokha, mitsempha yambiri yomwe imathamangira kumapiri ndipo imagwiritsidwa ntchito kusintha mchiuno, imitsani miyendo ndikukoka msana.
Mukufuna kuti abs isagwire ntchito osati mchiuno chakumapeto. Mtengo wokhalapo momwe thunthu limasinthira kufupi ndi mawonekedwe ndi chitsanzo cha izi. Malo otetezeka a asilikali omwe manja otambasula amangofika pamadzulo pamtunda wa 45-degree bwino.
Kutsika motsutsana ndi m'mimba pamimba. Kodi mungagwiritse ntchito magawo osiyanasiyana a RA mosiyana? Mwinamwake ayi. The rectus abdominis ndi chigoba chokha cha minofu, ndipo ngakhale zochita ngati mpando wa woyendetsa mwendo wotsogola kumapangitsa kuti umve ngati kuti mbali ya pansi ya mimba yako idzaphulika, izi sizikutanthauza kuti a RA akulembedwera okha.
Kodi tikuyenera kuchita zovuta pamimba? Akatswiri a zamagulu ndi azitsamba akhala akutiuza kwa zaka zambiri zomwe zimagwiritsira ntchito transdomus abdominis (TA) ndizofunikira kuti zithandizidwe ndi msana. Tsopano izo zikhoza kusintha zonse. Werengani nkhaniyi pamimba zakuya kuti mudziwe zambiri. Chifukwa cha izi, sindidzathera nthawi yochuluka pa TA koma kunena kuti kugwiritsa ntchito zochitika pamimba za m'mimba, monga m'munsimu, pamodzi ndi bracing m'mimba ziyenera kupereka ntchito yokwanira kwa TA. (Onani Grenier ndi McGill mu Sources.)
Mu 2001, American Council on Exercise (ACE) inapanga kafukufuku ndi Peter Frances ku Labome ya Biomechanics ku San Diego State University komwe adaphunzira amuna ndi akazi makumi asanu ndi awiri (20-45) omwe ali ndi zaka 20-45 omwe ali ndi machitidwe osiyanasiyana olimbitsa thupi. Ofufuzawa anagwiritsa ntchito zipangizo zamagetsi (EMG) kuti azitsatira zochitika za minofu monga momwe ankachitira.
Pano pali masewero asanu ndi limodzi apamwamba a rectus abdominis ndi obliques malingana ndi minofu yowonjezera maulendo. Zomwe malipiro ali nazo ndizolondola.
Rectus abdominis
- Mapiri a Bicycle 248
- Mtsogoleri wa Captain 212
- Kuthamanga Mapulogalamu Othamanga 139
- Vuto lachilendo 129
- Torso Track (makina otulukira) 127
- Kuthamanga Kwambiri Kwambiri Kwambiri 119
Zofunikila
- Mtsogoleri wa apolisi 310
- Mapiri a Bicycle 290
- Kusintha kwa Crunch 240
- Pita 230
- Vertical Leg Crunch 216
- Pulogalamu yothamanga 147
Werengani kafukufuku wathunthu wa ACE kuti mudziwe zambiri ndi zofotokozera zojambula ndi zojambula. Mungathe kuwerenganso kafukufuku wina amene amapeza mfundo zosiyana ndi zovomerezeka, kotero dziwani kuti monga momwe ziliri ndi zovuta zambiri, izi ndi sayansi yamoyo.
Kuphatikiza Pamwamba
Ngakhale zili choncho, izi sizingakhale zovuta kwambiri. Nazi malingaliro anga okhudzana ndi kafukufuku wa kafukufuku wamakono ndi ntchito zothandiza kuphunzitsa kulemera kwa mimba m'mimba.
- Kugwiritsira ntchito ndi kusinthasintha mazoezi angapo a abs kumapereka chitsimikizo chokwanira chitukuko cha magulu a minofuyi ndikupereka zosiyanasiyana.
- Zomwe zimapangidwira, mphukira yamtunda, njinga ya fitball ndi mpando wachifumu wa mtsogoleri woweruza milandu ndizomwe anthu ambiri adzafunikila kuphunzitsa bwino mimba.
- Gwiritsani ntchito ziwalo za m'mimba kuti mukonzeke abs kuntchito. Chitani ichi mwa kuyimitsa mimba yanu popanda kukoka kapena kuyamwa. Taganizirani kukonzekera nkhonya mmimba.
- Kuti muwonjezere mphamvu yowonjezera, yonjezerani kulemera kwa masewera olimbitsa thupi kapena kugwiritsa ntchito bench.
- Kuti mukhale otetezeka, nthawi zonse muzisunga pansi kumbuyo, kumbuyo kutsogolo (kuthamanga) komanso kusunga mutu ndi khosi.
> Zotsatira:
> American Council on Exercise, Abdominals Exercise Study, 2001.
Barr KP, Griggs M, Cadby T. Lumbar kukhazikika: mfundo zazikulu ndi mabuku omwe alipo, Gawo 1. Am J Phys Med Rehabil . 2005 Jun; 84 (6): 473-80. Onaninso.
Chiu, Loren ZF. Kodi Kulimbitsa Thupi Labwino Kumagwiritsa Ntchito Zofunikira kwa Othandiza? Mphamvu ndi Kukonzekera Journal 29: 1: 15-17, 2007.
Delavier F. Mphamvu Yophunzitsa Anatomy , Kachiwiri, 2006.
> Grenier SG, McGill SM. Kutsimikiza kwa kukhazikika kwa lumbar pogwiritsira ntchito njira ziwiri zochepetsera m'mimba. Arch Phys Med Rehabil . 2007 Jan; 88 (1): 54-62.