Kutheni yonke le mithambo ye-Ab uyenzayo ~ ~ Ngokwenene ~ Umsebenzi (Ividiyo)

Umxholo

• Ndinike yona ngqo: Ngaba ukuzilolonga kwe-ab kuyasebenza ngokwenene?
• I-BTW, ukuhlala-ups kunokukhokelela kwiingxaki ze-biomechanical.
• Ke, njani unako womeleza i-abs yakho?
• Nceda ulibale malunga nokuba neepakethi ezintandathu okanye ukuqhekeka kuka-ab.
• Uphengululo lwe

Iintsuku ze-gurus yokomelela kwamakhulu e-sit-ups njengeyona nto iphambili kwilitye eliqinileyo sele ihambile, kodwa ukuba uhamba kwindawo eyoluliweyo yokuzivocavoca, amathuba okuba ubone abantu abambalwa bebeka iimethi, ukutyumza ngokushiya ngokungakhathali. Yintoni enika? Nantsi into ethethwa ziingcali kwabo bathandayo bokuzilolonga — kunye nentshukumo ekufuneka uyenzile endaweni yoko.

Ndinike yona ngqo: Ngaba ukuzilolonga kwe-ab kuyasebenza ngokwenene?

Ingxaki ngoqheliselo oluninzi lwe-abs kukuba lukhuthaza umbono "woqeqesho lwamabala," aka ukugxila kwindawo enye yomzimba ngexesha lokuzilolonga ukuze uyitshintshe. Nokuba uyisika njani na, jonga ukuqeqesha isisu sakho ayikwazi ukukrazula i-abs. Unokwenza i-crunches ezili-1 kunye nokuhlala ebusuku, kodwa ukuba kukho amanqatha ngaphezulu, ngekhe ubone ukungabikho kwakho, "utshilo u-Ashanti Johnson, umnini waseChicago 360 Ingqondo. Umzimba. Umphefumlo. Njengoko isitsho into yakudala, '″ abs zenziwe ekhitshini, "kodwa ungabolekisa ngemfuza malunga nokuba unepakethi ezintandathu okanye akunjalo. Abaqeqeshi bayayazi le nto, ke ngoko iiklasi zokuzilolonga zihlala zisahlula ukuba zeziphi iintshukumo ezibandakanyiweyo inzuzo enkulu kuzo zonke iintlobo zomzimba wena ingayenza? "Jolisa kwimithambo yomzimba opheleleyo ekunyanzela ukuba uyisebenzise Isiseko sakho siphela kwaye utshise amanqatha kunye neekhalori zizonke, utshilo UTanya Becker, umseki kunye nomlawuli oyintloko wePhysical 57.

Kodwa intlungu kunye nokutshisa ozivayo emva kokwenza iiseti ezininzi ze-crunches kufuneka ubonise ukuba i-ab workouts iyasebenza ngokwenene, akunjalo? Hayi kanye. "Oku kuvela ekudinweni ngenxa yokuba igazi lihamba liye kwi-muscle, nto leyo ethetha ukuba kukho ioksijini encinci ekhoyo kwimisipha," kuchaza uBrynn Putnam, umsunguli we-muscle. Coca indlela. "Ukuncipha kweoksijini kuthetha ukuba umsipha wakho usebenzisa indlela yokwenza amandla angadingi oksijini, kwaye oku kukhokelela ekufumaneni ii-H + ion ezenza ukuba igazi lakho libe neasidi eninzi kwaye kuthintele amandla emisipha ukwenza isivumelwano." Inguqulelo: izihlunu zakho ziyaphela Ndiziva ndidiniwe, kodwa akukho nxibelelwano phakathi kwesi siphumo kunye ngokwenene ukutshisa amanqatha okanye ukwakha izihlunu. (Idibeneyo: Yonke into eyaziyo malunga neFlow- and Fast-Twitch Muscle Fibers)

I-BTW, ukuhlala-ups kunokukhokelela kwiingxaki ze-biomechanical.

Ngaba uyazi ukuba ukugoba umzimba kwisiqingatha ngokuphindaphindiweyo kunokulimaza umqolo wakho nentamo? Sebastian Lagree, umnini I-Lagree Fitness, ayizange ifake i-crunches kwiiklasi zakhe iminyaka ngenxa yesizathu esinye esilula: "Ukuphindaphinda ukuguquguquka komgogodla kunokukhokelela kumonakalo osisigxina kumqolo." Ezo mithambo zodwa azanelanga ukukunika isiseko esomeleleyo, nokuba, oku Yonke injongo yokuqeqesha i-abs yakho. Uphando oluninzi lwenziwe kulo mbandela, ichaza umqeqeshi we-HIIT osekwe kwi-NYC kunye nomqeqeshi wobuqu uRobert Ramsey. UStuart McGill, oyingqondi yomgogodla yokuba bonke abaqeqeshi bamandla baya kuyo ngedatha zenziwe izifundo ezibonisa ukuba umqolo awenzelwe ukuba ugobe kwisiqingatha, utshilo uRamsey. ″ Nangona kunjalo, ukuzilolonga apho umqolo uthe tye ngelixa kulayishwa kungoyena ndoqo wokukhuthaza. Oku kubandakanya oononkala kushicilelo oluphezulu, ukunyusa, kunye neeplanga. " Umahluko weplank uza kuwutshisa umbindi wakho, uqinisekisiwe.)

Kukwabalulekile ukuba uqonde ukuba undoqo wenziwe ngaphezu kwezihlunu ezimbalwa esiswini sakho. "Kukho ngaphezu kwe-22 yemisipha eyahlukeneyo edibeneyo, ewela, kwaye iqala kwindawo engundoqo, kwaye ukugxila kwizisu kuphela kwenza inkqubo yakho ye-muscular-skeletal system ingabikho, "ucacisa umhlohli we-yoga u-Alexis Novak.

Ke, njani unako womeleza i-abs yakho?

Ngamafutshane: Nawuphi na umthambo unokuba "ngumsebenzi ongundoqo" ukuba uyenzile kakuhle. Ungawufumana i-abs eyomeleleyo ngokuzibandakanya kwisiseko sakho ngexesha lesikwere sakho, ukubulawa kwabantu, imiphunga, okanye oomatshini bokushicilela ngaphezulu (ukubiza nje ezimbalwa). Isitshixo ekusebenzeni isiseko sakho ngokufanelekileyo kukugcina ″ ukungathathi hlangothi komqolo, okanye ukuthambeka kwendalo komqolo wakho, kuwo wonke umthambo owenzayo, uyachaza uPutnam. ″Qiniseka nje ukuba usebenza ngokuxhathisa okwaneleyo okanye ukuqina okuva izihlunu zakho ezingundoqo ziqinisa okanye zicinezele xa ushukuma.″ Kwaye ungalibali, undoqo ngowakho ngenene. umzimba wonke kuba yonke into idityaniswe zizicubu ze-fascial, utshilo uRamsey. Umzekelo, ″ ukuba umi nkqo kwaye uzolula iingalo zakho uye ecaleni, sisenzo esiphambili eso kuba usisebenzisa ukuzinzisa ezo ngalo, utshilo.

Kodwa kukho iindlela ezimbalwa zokuzilolonga ungazuza kuzo xa uzenza kwirej. ″ Iiplanki ezinokwahluka okwahlukileyo ezingalweni — uphumle kwiingalo zakho, uphakamise izandla, uphakame ngesandla esinye, njl njl. I-Lagree ifunga nge-push-ups, iiplanga zecala, kunye nesitulo saseRoma ukuqinisa zonke iindawo ze-core yakho, i-Becker's go-to exercises iquka indawo ye-pretzel (ejoliswe ekujoliseni ii-obliques kunye ne-side back), i-C-Curl ibambe, kunye nomqolo ophantsi. Izandiso, ngenye indlela ezaziwa ngokuba ziiSupermans.UPutnam ucebisa ukomeleza undoqo ngemithambo egxile ekugcineni umnqonqo ongathathi ntweni, njengamaplanga, ukuqengqeleka, izinja zeentaka, neekettlebell ezithwalayo.Ngamanye amazwi, kukho intabalala lokukhetha kwezi ntsuku (kubandakanya ezi zi-20 zivunyiweyo ziqhutywa ngumqeqeshi), ke musa ukuzibeka emngciphekweni wokonzakala ngokuhamba okungasebenzi.

Nceda ulibale malunga nokuba neepakethi ezintandathu okanye ukuqhekeka kuka-ab.

Kulula ukubanjwa kubuhle be-abs yakho (a la (ab crack), kodwa kubaluleke ngakumbi ukugxila kumandla akho asisiseko njengesiphumo somsebenzi onzima owenzayo. nobomi obuzimeleyo obungenazintlungu, ″ ucebisa uPutnam. Isiseko esomeleleyo sinokuthintela iingxaki zomqolo eziyingozi, ukuphucula ukuma komzimba, kunye nokunciphisa okanye ukuphelisa isidingo sotyando lwasemva, wongeza uLagree. Umxholo wakho ulingana nobomi obude, obulingana nomgangatho ophezulu wokuphila kwiminyaka yakho yamva.

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