Tsvaga kuti mishonga inoshandiswa sei kana iwe uchinge waita
Zvigunche kana zvimba zvemimba zvinoshanda rectus abdominis muscle mukatikati memuviri wako. Ab curls inogonawo kubatanidza mushure mokunze kana mukati mavo mushure mavo, kunyanya kana kutenderera kuchiwedzerwa kumutambo. Mimba yemakumbo ndiyo nzira inobatsira yekusimbisa mberi kwemuviri wako kana nharaunda yako yemuviri wako.
Ko Kurwisa Kunoshanda Here?
Mimba yemimba ndeimwe yenzvimbo dzekutanga vanhu vakawanda vanoshuvira kushanda pavanotanga kupera simba.
Mafuta eBelly anogona kunyanya kuoma kubvisa uye vamwe vanhu vanogona kunge vane zvakawanda zvayo.
Saka zvinokonzera kushanda kuti unyatsoita chiuno chako here? Zvinonyatsoenderana nechinangwa chako. Nzira chete yekubvisa mafuta mudumbu rako (kana kupi zvako mumuviri wako) ine kudya kwakanaka uye yepfungwa yemagetsi. Spot kuderedza, kana kuedza kuderedza uremu kubva kune imwe nzvimbo yakasara yemuviri wako, haishandi.
Asi kuita zvidzidzo kumatauri uye kusimbisa musimba mumimba yako yemimba kunobatsira dumbu rako kuoneka rakapfeka kamwe bonde mafuta zvakaderedzwa. Asi tisati takurukurirana kutumira yako abs, isu tinofanira kutarisisa zvakanyanya masimba ako emimba.
Ndezvipi Zvisungo Zvinoputika Kushanda?
Nzvimbo yemuviri inowanzozivikanwa se "abs" inosanganiswa nematumbo mana:
- Iro rectus abdominis inomhanya kubva mundire yako kusvika ku pubic bone; iyo yepamusoro nechezasi yehafu inogona kushandiswa zvakasiyana
- Izvo zvinopindira mukati nekunze zvinomhanya pamativi emitumbi yako kubva pamabvu ako kusvika muhudyu mako mberi kwemuviri wako
- Icho chinonzi transversus abdominis ndicho chitunha chakadzika pamimba , chinomhanya chichienda kumativi ose
Kuti ugadzire nzvimbo yako yepamuviri, iwe unoda kushanda mishonga mina yose nguva dzose. Izvozvo zvinoreva kuti iwe unobata kana zvimwe zvakasiyana-siyana zvekudzidzira muviri kusvika zviviri kusvika katatu pavhiki. Uyezve, iwe unoda kuderedza mafuta emimba nekudya uye aerobic muviri pamwe chete kana iwe uchida kuti mhinduro dzako dziratidze.
Izvi zvingaita sokuti zvinotyisa, asi ramba uchifunga mupfungwa yakasimba inopa rubatsiro runodarika dumbu rakadzika. Nheyo yakasimba inokurudzira kugadzikana kwakanaka, inobatsira kuderedza marwadzo ekudzokera shure uye kunogona kuita kuti utano hurefu hwehupenyu huve nani.
Nzira Yokuita Sei Kuti Uite?
Chimwe chezvakanakisisa bha maitiro ekutanga kwevatangi vekutanga ndeyekusika kana zvekare. Ichi chinokosha chekuita basa chinoshandisa rectus abdominus, iyo yakakurumbira mumakumbo mana emimba.
Kuti uite chikamu chekare , rara pamusana wako, pfugama namabvi ako uye uise tsoka dzako dzakadzika pasi. Isai maoko enyu musingabatsiri mushure memusoro wenyu. Dzorera shure kwako pasi. Ikozvino, zvishoma nezvishoma zvikanda mapepa ako kubva pasi kusvika kune 30-degree angle (inenge). Iva nechokwadi chokuti hausvaki pamutsipa wako. Bata kwechipiri uye zvishoma. Dzorerai maiti maviri ezvinyorwa zvepfumbamwe kusvika ku12. Sezvaunowedzera zvakakwana, shanda kusvika kune zvitatu zvemashumi gumi.
Fomu inonyanya kukosha kana iwe uchiita basa rekuita basa. Asi maererano nenyanzvi yemitambo yeE Sports Medicine, Elizabeth Quinn, vanhu vakawanda havaiti zvakananga zvakanaka . "Kushandisa chimiro chakanaka paunenge uchiita zvinotyisa kunoita kuti izvi zvive zvakanyanyisa kubudirira pamuviri," anodaro. "Nzira yakakodzera haisi kungoita kuti kushanda kwacho kubudirire asi kungoita zvisiri izvo zvinogona kutungamirira kumatambudziko kumashure."
Kuti uchengetedze mapepa ako muforomu yepamusoro, yeuka izvi zvinotsanangurwa:
- Nguva dzose chengetedza sezvaunobvumirana (bend) uye unyore sezvaunosunungura (dzoka kunzvimbo yekutanga) panguva yekutsika.
- Iwe haufaniri kutora pamutsipa wako paunenge uchiita. Kana iwe usingakwanise kuisa maoko ako shure kwetsime rako, unogona kuyambuka pamusoro pebhokisi rako pane.
- Nguva dzose chengetedza chinja chako kubva pachifuva chako paunenge uchiita. Iwe unokwanisa kuisa chibhakera chako pasi pechiganda chako kuti uone kuti chinja chako hachidonhe zvakanyanya.
- Famba zvishoma nezvishoma uye uchienderera mberi sezvaunenge uchiita.
Kurwisa Kuedza Kuita Kuchinja
Zvechokwadi, kushanda yako abs haina kutanga uye kuguma nechinhu chikuru chekutanga.
Iwe unogona kuwedzera kusiyanisa kwekutengesa kusangana nematambudziko ako uye kuva nesimba, zvakanyanya abs .
Kuongorora kwakaitwa neAmerican Council on Exercise (ACE) kwakawana kuti Capitori Sachigaro anotengesa, bhasikoro yekufamba , uye mabhanki emakumbo ndiyo yakanakisa katatu yakanyatsoshanda zvikuru maitiro. Zvimwe zvakasiyana-siyana pamusana, zvakadai seCaptain's Chair, zvinoda gym equipment . Zvimwe zvinogona kuitwa pamba, zvakadai sebhokisi rinoputika , rinoitwa nekubatsirwa nebhora rekushandisa .
Kusiyana kwekugadzirwa kunosanganisira:
- Kurwisana kunokonzera
- Crossover crunches
- Gumbo rimwe chete rinokura
- Vertical leg leg crunches
- Kupona nemabvi zvakasimudzwa
- Pelvic tilts
- Reverse crunches
- Ball crunches
Usanetseka nezvekutsvaga mune imwe gadget kubva kuterevhizheni kuti uwane "dream abs" yako yakazara. Chidzidzo cheACE chakawana kuti Ab Roller, somuenzaniso, aingoita zvishoma zvishoma kudarika kudarika mutsika. Dombo reAb rakaratidzwa kuva kusvika ku80% zvishoma kudarika pane tsika dzechigarire .
* Yakagadzirwa naMalia Frey, Weight Loss Expert