Uyolula njani i-Abs yakho kunye nesizathu sokuba kubalulekile

Umxholo

• Zeziphi izibonelelo zokolula i-abs yakho?
• Ithintela iintlungu zangasemva
• Kwandisa ukuguquguquka
• Ikhulisa ukubuyela kwimeko yesiqhelo
• Ilungiselela umzimba wakho ukuzilolonga
• Ufanele wolule nini i-abs yakho?
• Imizekelo yolula
• I-Cobra Pose isisu esiswini
• Ikati-Inkomo yolula
• Uhleli kwicala elisecaleni
• Ukuvulwa kwesifuba kwibhola yomthambo
• Iingcebiso zokhuselo
• Ukuthatha
• 3 Ihamba ukomeleza i-Abs

Isiseko esomeleleyo yinto ebalulekileyo yokomelela komzimba, ukusebenza kweembaleki, kunye nobomi bemihla ngemihla.

Imisipha yakho ephambili ibandakanya:

• isisu esinqamlezileyo
• ii-rectus zesisu
• izibophelelo
• i-hip flexors
• Umgangatho we-pelvic
• uvalo
• umva osezantsi

Zonke ezi zinto zisebenza kunye ukunceda ukuzinzisa umqolo wakho, ukuthintela iintlungu zangasemva, kunye nokugcina uhamba ngokukhuselekileyo.

Xa usebenzisa izihlunu zakho zesisu ngokusebenzisa imithambo engundoqo okanye ukuzilolonga, kuya kufuneka ubakhathalele njengokuba unokwenza nelinye iqela lemisipha.

Ukuzifudumeza ngokuzolula okunamandla ngaphambi kokuba uzilolonge kwaye uzipholise ngokuzolula emva kokugqiba kunokunceda.

Eli nqaku liza kujonga ngakumbi ukuba kutheni ukolula izihlunu zesisu kubaluleke kakhulu ekusebenzeni ngokubanzi nakwimpilo engcono.

Kwaye, siza kukunika ulwakhiwo olwahlukileyo onokulwenza ekhaya, kwindawo yokuzivocavoca, okanye naphi na apho uthatha isigqibo sokusebenza.

Zeziphi izibonelelo zokolula i-abs yakho?

Ukolula, ngokubanzi, kubalulekile kwimpumelelo yokusebenza kwakho kunye nakwimpilo yakho. Ukufumana umbono ongcono wokuba kutheni kufuneka wenze ixesha lokolula izihlunu zesisu, jonga ezi zibonelelo.

Ithintela iintlungu zangasemva

Xa kuziwa ekuthinteleni iintlungu ezisezantsi, indibaniselwano yokomeleza kunye nokuzolula imithambo yemisipha esiswini yindlela eya kuyo.

Izihlunu eziqinileyo zinokubangela ukwehla kuhambo lwakho lokuhamba. Xa oku kusenzeka, izihlunu zakho ziye zingabi bhetyebhetye kwaye zinokuba sengozini yokwenzakala.

Ukolula isisu kunye nemisipha yomqolo osezantsi kunokunceda ekuthinteleni oku, kwaye kunokunceda ekunciphiseni iintlungu ezikhoyo.

Kwandisa ukuguquguquka

Ukolula imisipha emva kokuzilolonga kunokunceda ekuphuculeni ubhetyebhetye.

"Ezinye izihlunu zingaphulukana nokuthamba kwazo emva kokuphindaphindwa kokusebenza, okunokutshintsha ukuma kwakho kunye nokufaka uxinzelelo olongezelelekileyo kumqolo wakho," ucacisa uAllen Conrad, BS, DC, CSCS, waseMontgomery County Chiropractic Centre.

Ikhulisa ukubuyela kwimeko yesiqhelo

Ukolula i-abs yakho, uConrad ucacisa, unceda izihlunu ukuba zibuyele kwisindululo esipheleleyo kwaye uphinde ubuye ukhawuleze ukuze uphinde usebenze ngokukhawuleza.

"Izihlunu ezingundoqo ezinjengezisisu zinokusetyenzwa amatyeli aliqela ngeveki xa kuthelekiswa namaqela emisipha afana ne-quads okanye i-biceps, efuna iintsuku zokuzilolonga ezibekekileyo ngenxa yokuxhathisa okunzima ekusebenziseni kwabo umthambo," uyacacisa.

Ukuze ugcine indlela yakho yesiqhelo yokuqhubela phambili, uConrad ucebisa ukolula i-abs rhoqo.

Ilungiselela umzimba wakho ukuzilolonga

NgokweKlinikhi yaseCleveland, ukwenza ukolula okunamandla- ukuzolula ngokusekelwe kukuhamba ngaphambi kokuba usebenze-kuvumela izihlunu zakho zesisu ukuba zifudumale kwaye zilungele umsebenzi ozayo.

Ezi ntlobo zokuhamba zinokuphucula ukusebenza kwezemidlalo kunye nokunciphisa umngcipheko wokulimala.

Ufanele wolule nini i-abs yakho?

Xa wolula i-abs yakho inokubaluleka ngokubaluleka okwenzileyo.

UConrad uthi: “Izihlunu zinokuxhuzula emva kokuzilolonga kakhulu esiswini, kwaye ukuzolula kunokunceda ukunqanda ukwenzakala kwixesha elizayo. Kungenxa yoko le nto ecebisa ukuzolula kwangoko emva kokuzilolonga okuhle, okunokunceda ukuthintela ukukhathazeka kwezihlunu ngosuku olulandelayo.

Imizekelo yolula

I-Cobra Pose isisu esiswini

I-Cobra Pose ivula isinqe sakho kwaye inike izihlunu zakho zesisu ukuthamba, kodwa ngokucokisekileyo, ukuzolula.

1. Beka ubuso phantsi phantsi okanye umethi wokuzilolonga. Esi sisikhundla sakho sokuqala.
2. Ngeenqeba zakho uthe tyaba emhlabeni, tyhala umzimba wakho ophezulu phezulu, ngelixa ujonge phambili. Oku kuya kolula izihlunu zesisu.
3. Bamba indawo imizuzwana engama-20, emva koko ubuyele kwindawo yokuqala.
4. Phinda amaxesha ama-3 ukuya kwezi-4.

Ikati-Inkomo yolula

Ukolula ikati-Inkomo kunceda ekuhambeni nasekuguqukeni kwimisipha yakho esiswini. Inceda ukolula kwaye yomeleze umva wakho osezantsi.

1. Yiya ezandleni nasemadolweni, kwaye uyibeke phantsi intloko xa ubuya umva, ngokufanayo nendlela eyenza ngayo ikati.
2. Yandisa intamo yonke indlela eya phezulu, kwaye usilahle isisu sakho yonke indlela ezantsi, wolule izihlunu zesisu.
3. Gcina imizuzwana engama-20, uze ubuyele kwindawo yokuqala.
4. Phinda amaxesha ama-3 ukuya kwezi-4.

Uhleli kwicala elisecaleni

Indawo yokuhlala ecaleni kwecala ekuvumela ukuba wandise izihlunu zesisu, inyonga, kunye nezihlunu zethanga ngelixa uphucula ubhetyebhetye emqolo.

1. Hlala nkqo phantsi kunye nemilenze ngaphandle.
2. Phakamisa iingalo zakho kwicala lakho ugobile iingqiniba kwaye iminwe yakho ikhombe phezulu.
3. Yenza izihlunu zesisu kwaye ugobe kancinci kwicala lasekunene, uzisa ingqiniba elungileyo emgangathweni. Musa ukugoba phambili okanye ujikeleze. Kuya kufuneka uzive ukolula ngokusebenzisa ii-oblique.
4. Bamba esi sikhundla kangangemizuzwana engama-15 ukuya kwengama-30, emva koko ubuyele kwindawo yokuqala. Phinda kwicala lasekhohlo kwaye ubambe imizuzwana eli-15 ukuya kwengama-30.
5. Phinda amaxesha ama-2 ukuya kwezi-3 kwicala ngalinye.

Ukuvulwa kwesifuba kwibhola yomthambo

Ukolula kukhuthaza ukuphumla kwaye kunika isisu sakho ukolula ngokugqibeleleyo. Yolula namagxa nesifuba.

1. Lala ngomqolo kwibhola yomthambo. Amagxa akho egxalaba, intamo kunye nentloko kufuneka zibe ngaphezulu kwebhola, kwaye umva wakho wandisiwe, iinyawo zithe tyaba phantsi, kwaye amadolo aguquka kuma-90 degrees.
2. Qalisa ukolula ngokuvula iingalo zakho kwaye uziyeke ziwele kwicala lebhola. Qinisekisa ukuba ujonge phezulu eluphahleni.
3. Gcina imizuzu engama-15 ukuya kwe-30.
4. Phinda amaxesha ama-3 ukuya kwezi-3.

Iingcebiso zokhuselo

Ukuhlala ukhuselekile ngelixa wolula izihlunu zesisu, gcina ezi ngcebiso engqondweni:

• Yiya ngesantya sakho. Ukolula ayisiyo imisebenzi efuna isantya okanye amandla okugcina umntu okufuphi. Ukuze uhlale ukhuselekile kwaye ufumane okuninzi kwezolula isisu sakho, ungazityhaleli ngaphaya kokunethezeka.
• Kuphephe ukunyakaza ngokukhawuleza. Kulumkele ukwenza nayiphi na intshukumo ekhawulezayo okanye erhabaxa ngelixa uzolula. Oku kubandakanya ukugxuma ngelixa uhamba kwaye ubambe ukuzolula.
• Yiya kuphela kangangoko unako. Nangaluphi na uhlobo lokwelula, kubalulekile ukuba uye kuphela kwindawo yoxinzelelo. Ukuba uhamba ngaphaya koku, uyonyusa ukubakho kokulimala.
• Nciphisa uluhlu lwesindululo ukuba i-abs yakho yenzakele. Ukuba uziva unengxaki yokuxinana okanye ukungonwabi kwindawo yakho yomthi, yiya lula ekuzoluleni, kwaye ujonge ukunciphisa uluhlu lwentshukumo. Akunyanzelekanga ukuba wenze uluhlu olupheleleyo lokuhamba ukuze uzuze ekunwebeni.

Ukuthatha

Izihlunu zakho zesisu, eziyinxalenye yesiseko sakho, ziqulathe ezinye zezihlunu ezisebenza nzima emzimbeni wakho.

Ukolula i-abs yakho rhoqo kunokunyusa ubhetyebhetye bakho, ukuphucula indlela omi ngayo, ukunciphisa umngcipheko wokulimala kunye nentlungu emva, kwaye kukuncede uhambe kwaye usebenze ngokulula.

3 Ihamba ukomeleza i-Abs