Zochita Zabwino Kwambiri ndi Zoipitsitsa Kwa Athawi

Kafukufuku amapereka mndandanda wa ntchito zabwino kwambiri komanso zovuta kwambiri

Zochita zabwino kwambiri zomwe zimapezeka m'mimba zimayesedwa ndi ofufuza a Labome ya Biomechanics ku University of San Diego State. Ochita kafukufukuyu ankafuna kufanizitsa ntchito ya minofu ndi kuchita nawo masewera olimbitsa thupi kwambiri kuti apeze ngati pali njira zabwino komanso zovuta zogwirira ntchito yomanga thupi ndikuphunzira ngati zipangizo zina zomwe zili pamsika zimagwira ntchito bwino kuposa zochitika zolimbitsa thupi zofunikira.

Kafukufukuyu anali umodzi mwa maphunziro oyambirira, komanso ochuluka kwambiri, omwe amapitidwa patsogolo ndipo akugwiritsidwabe ntchito masiku ano poyerekeza ndi ubwino wa zochitika zina zomwe anthu ambiri amachita. Phunzirolo linaphatikizapo zochitika zolimbitsa thupi za m'mimba khumi ndi zitatu zomwe zimagwiritsidwa ntchito kwambiri komanso zipangizo zamakono zovomerezeka za 2001. Zolinga zowonongeka zowonongeka zimapezeka ndi electromyography (EMG), ndipo zinayesedwa pa gulu lililonse la minofu m'mimba m'mimba:

• rectus abdominis
• zoletsedwa zakunja
• zoletsedwa mkati

Ab Kuchita Zochita Zophunzira

Zotsatira za phunziroli zinatipatsa mndandanda wa machitidwe abwino omwe aliwonse a magulu a minofu, komanso zabwino zomwe akuchita .

Zovuta 3 Zojambula Zambiri za Ab

1. Kuchita Zochita Zolimbitsa Bicycle
2. Mtsogoleri wa Captain
3. Pewani pa mpira wolimbitsa thupi

Zida Zabwino Zambiri Zolimbitsa Thupi

Mwa zipangizo zomwe anaphunzira, kuchita masewera olimbitsa thupi pa mpira wa masewera olimbitsa thupi komanso kugwiritsa ntchito makina owongolera mawondo akuwonetsa minofu yowonjezera.

1. Kukhazikika Mipira
2. Chowongolera Chowongolera

The Rock Rock ndilo vuto lalikulu kwambiri. Nyimbo ya Ab Roller ndi Torso inali yabwino kuposa Ab Rocker, koma nambalayi sizinali bwino kusiyana ndi zovuta.

Zotsatira Zonse za Ab Kuchita Kuphunzira Phunziro

Zovuta Kwambiri Kuchita Zovuta Kwambiri kwa Rectus Abdominis

1. Kuchita Zochita Zolimbitsa Bicycle
2. Mtsogoleri wa Captain
3. Ab Crunch pa mpira wothamanga
4. Vuto Loyenda Limodzi
5. Torso Track
6. Kuthamanga Kwambiri Kwambiri
7. Kusintha kwa Crunch
8. Pangani Chitsulo Push
9. Ab Roller
10. Kuchita Zochita Zambiri.
11. Kusintha kwa Mimba za M'thupi
12. Yesetsani kukopa zikopa
13. Ab Rocker

Zabwino Kwambiri Kuchita Zoipa Kwambiri

1. Mtsogoleri wa Captain
2. Kuchita Zochita Zolimbitsa Bicycle
3. Kusintha kwa Crunch
4. Zojambula (Zovuta) Zochita Zolimbitsa Thupi
5. Vuto Loyenda Limodzi
6. Kuwombera Kwambiri pa Mpira Wodzikuza
7. Torso Track
8. Sungani ndi chidendene chake
9. Kuthamanga Kwambiri Kwambiri
10. Ab Roller
11. Zachikhalidwe (Basic) Crunch Mimba
12. Yesetsani kupaka thumba
13. Ab Rocker

Yesani Mphamvu Yanu ya Amimba (Pang'ono) ndi Kukhazikika

Zojambulazo zingagwiritsidwe ntchito pofufuza mphamvu zanu zazikulu. Mphunzitsi wa masewera, Brian Mackenzie, adayesa mayeso ngati njira yodziwira mphamvu zamakono komanso kukhazikika komanso kuyang'anira nthawi yomwe ikupita patsogolo.

Zojambula Zochita

Ngati mukufuna kudziwa zambiri za njira yoyenera yogwiritsira ntchito abs yanu, yambani ndi nkhani zotsatirazi zomwe zikukhudzana ndi ma anatomy abomu ndikuyankha mafunso omwe amafunsidwa kawirikawiri ponena za ntchito .

Zojambula Zochita

Zida zosiyanasiyana zimathandiza kumanga ab ndi mphamvu zam'mimba. Zina mwazinthu zabwino ndi zipangizo zopangira mphamvu zazikulu zikuphatikizapo:

Mankhwala Mipira
Kettlebells
Kukhazikika Mipira
Chowongolera Chowongolera
Zisokonezo
Ab Roller

Zogwiritsira ntchito monga mabomba a Bosu, mabwalo oweta, mapulogalamu ogwedeza, ndi ena amathandizanso kumanga mphamvu zazikulu.

_Zotsatira:

_{Phunziro la ACE. http://www.acefitness.org/getfit/abstudy_top.aspx}

_{Anders, Mark. "Phunziro Latsopano Limalimbikitsa Kuchita Zochita za M'mimba." ACE Fitness Matters Magazine, 5/14/2001.}