Isizathu sokuba Uve Intlungu Yentamo ngelixa Usenza I-Crunches
Umxholo
Njengabaninzi abasoloko bevela kwijim, ndiye ndaqonda ukuba kufuneka ndiqalise ukwenza umsebenzi ongundoqo. Kodwa xa ndongeza iitoni zokwahluka kwesiqhelo kwinkqubo yam yesiqhelo, ndiye ndaqonda ukuba ayinguye u-abs wam owayethetha ngokudinwa-yayiyintamo yam. Ngalo lonke ixesha ndinyuka, izihlunu ezibambe intloko yam zazikhala kakhulu kunakuqala ukuba yi-six pack. Intlungu ihambile njengokuqaqamba kwesihlunu esiqhelekileyo, ndiye ndacinga ukuba loo nto ithetha ukuba intamo yam ibuthathaka. Ndineentloni, andizange ndiyicinge kakhulu de ndandisebenza kunye nomhlobo kwaye siphakathi kumjikelo umthambo owomelezayo, ungakhawuleziswanga, wathi akazange ayive nasembindini wakhe, kodwa endaweni yoko—uyayiqikelela—entanyeni yakhe. "Iintlungu zentamo ngexesha le-crunches zixhaphake kakhulu," uqinisekisa uPete McCall, C.S.C.S., umqeqeshi osekelwe eSan Diego kunye nomphathi weqela. Konke malunga neFitness podcast. Kwaye, undixelele, ngekhe uqinise "intamo yakho, kwaye ngekhe isombulule okuninzi." Ngaba crunches ziyasebenza?) Eyona ngxaki? Awuyazi indlela yokwenza crunches ngendlela elungileyo. Abantu abaninzi benza iqhekeza elisuka kumzimba ongaphezulu endaweni yesisu, elisebenza imisipha yakho yentamo-hayi ngendlela ofuna ngayo, uyachaza uJoel D. Seedman, Ph.D., CSCS, umnini weNtsebenzo ePhambili yoLuntu eAtlanta. . Isikhumbuzo: Umsebenzi wakho wokuzilolonga akufuneki ubandakanye ii-crunches zodwa, kodwa kunokuba luncedo ukubandakanya ekusebenzeni kwakho ukuba uzenza ngokuchanekileyo. Ukuba useziva intlungu yentamo emva kokwenza uhlengahlengiso kwindlela yakho-okanye ufuna ukunciphisa umngcipheko wokuzilimaza ngokupheleleyo-cinga ngokutshintshisa i-crunches, ejolise kuphela i-rectus abdominis muscle kwezinye izivivinyo ezijoliswe kuyo yonke ingundoqo yakho. Cinga: imithambo engundoqo eyenza i-obliques yakho isebenze, i-rectus abdominis, kwaye I-transversus abdominis (eyona misipha yakho ye-abs) yonke kanye, njengentaka-inja, i-woodchop, kunye neplanga yesigcawu. Ke yintoni engahambanga kakuhle xa usenza crunches? Cinga ngomqolo wakho njenge-noodle: Iyakwazi ukugoba umva, iye phambili, kwaye ijikeleze, kodwa ulwakhiwo luhlala luqhagamshelene kunye kumgca omnye wamanzi ngalo lonke ixesha. Ukwahluka koku ngumqolo womlomo wesibeleko, elona nxalenye liphezulu liphuma emagxeni akho lisiya kwikhakhayi lakho. Ngaphandle kokunxibelelana ngokwasemzimbeni, intloko yakho inesakhono sokuhamba ngokuzimeleyo kuyo yonke i-noodle. Kwaye xa usiya kwenza i-crunch, intloko yakho isenokusalela ngasemva, iphazamise i-arc efanelekileyo kwaye ibangele uxinzelelo kwabo baxhasa imisipha yentamo ngenxa yomxhuzulane, uyachaza uMcCall. Ukuba yenziwe ngokufanelekileyo, i-crunches iya kugcina umqolo wakho kumgca ukusuka ezantsi ukuya entloko. Kodwa ukuba uvumela intloko ishiye, ushiya intamo yakho isengozini kuxinzelelo. Cinga idiski nganye phakathi kwe-vertebrae yakho njengejelly donut, utshilo uMcCall. Your Ukuba intloko yakho ijuthela phambili, ibeka uxinzelelo olukhulu ngaphambili kwaye igwebe ijeli ngasemva. esipilini Kodwa ngoxinzelelo olwaneleyo, olu hlobo lungafanelekanga lunokubangela idiskhi eqhumayo, ehamba neentlungu ezinzulu, ukuba ndindisholo, kunye nobuthathaka bemisipha. Ngethamsanqa, i-tweak enye inokukusondeza ekwazini ukwenza i-crunches ngendlela efanelekileyo. Izifundo ezimbalwa zibonise ukuba ukubamba isilevu sakho esifubeni sakho ngaphambi nangexesha lokuqhekeka kunganciphisa ukusebenza kwemisipha entanyeni yakho. Ngoba? Yenza imisipha ye-hyoid-ebaleka isilevu yakho iye kwi-collarbone yakho -ukusebenza njengesiqinisi, utshilo uMcCall. Zama: Jonga ngamehlo ukubamba ipesika phakathi kwentloko yakho nasemqaleni, uMcCall ucebisa. Ukuba awuyikucudisa, uya kuyilahla, kodwa uxinzelelo oluninzi luya kubetha isiqhamo, ukhulule ijusi kuyo yonke indawo. (Ukuba ukubona ngamehlo engqondo kungasebenzi, zama ukusonga itawuli kwaye uyicinezele phakathi kwesilevu sakho nesifuba sakho.) Emva koko, kunokuba ubeke izandla zakho emva kwentloko yakho ngenxa ye-crunch (ekukhuthaza ukuba utsale entloko kwaye udale ngakumbi. ubunzima), beka izandla zakho ebunzini lakho ukuze unciphise intlungu yentamo ngelixa usenza i-crunches. Inyaniso, a 2016 isifundo kwi Ijenali yoNyango lwezeMpilo ifumanise ukuba xa abantu bobabini bebambe isilevu kwaye babuchukumisa kancinci ubuso babo ngexesha lokuqhekeka, yathomalalisa i-sternocleidomastoid-umsipha otyebileyo obaleka usuka endlebeni uye kwi-collarbone yakho-kwaye unciphise iintlungu zentamo, xa kuthelekiswa naxa besenza crunch esisiseko. Ibhonasi: Ukwahluka kwabandakanya i-abs kunye ne-obliques ngakumbi, kakhulu. Enye ingcebiso malunga nendlela yokwenza crunches? Ukwafuna ukutsala umva wakho ophantsi kunye nesisu emgangathweni, njengoko oku kongeza ukuthambeka kancinci kwangaphambi kwethambo, ukugcina umqolo ongaphezulu ekubeni ukwazi ukuzimela, utshilo uSeedman. Kwaye nyuka kancinci kancinci ukuthintela iintlungu zentamo ngelixa usenza iicrunches. Abantu bahlala becinga ngokuqhekeka, kufuneka basuse imisipha yabo emhlabeni kwesi siqhulo sikhulu. Uyacacisa. Khumbula, injongo yakho kukwenza usebenze, ungazisi igxalaba lakho kunye nentloko. imiqondiso kwinkqubo yakho yemithambo-luvo ukwenza ukucinezeleka kumbindi wakho, eneneni usebenza izihlunu zesisu sakho ngendlela eyomeleza kwaye ikugcine ungenazintlungu.Uphengululo lwe
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