Gadzira nheyo yako yekuvaka muviri wakanaka
Iyo yakanakisisa yekuita maitiro inogona kukushamisa iwe. Hazvina kukwana kungoita b crunches uye kugara pasi. Kuvaka nheyo yakasimba iwe unofanirwa kushandisa miviri yakasiyana-siyana, kubva muchiuno chako kusvika kumafudzi ako.
Vanhu vazhinji vanofunga nezvemukati sekunakidza matanhatu-pack kana toned abs. Asi iyo isinganyanyi kukosha uye yakasarudzwa, uye inyanzvi dzinorevei se "core" chaizvoizvo inoumbwa nemisumbu yakasiyana-siyana inotora urefu hwose hwechiedza.
Apo masimba aya anobvumirana, anogadzirisa musana wechipfuva, pelvis, uye bhandi repfudzi ndokuita nheyo yakasimba yekutsigirwa kwemafambiro ane simba emigumo yako. Maitiro ekugadzirisa maitiro ezvirongwa zvinoda kutarisa ose aya mapoka emasumbu kuti ave anoshanda.
Ndezvipi Zvisungo Zvikuru?
Nyanzvi dzinowirirana mune zvidzidzo zvavanofunga kuti ndezvidzidzo zvepfungwa . Zvimwe zvinosanganisira mutsara wepurasitiki . Izvo zvinotevera zvinosanganisira zvinowanzozivikanwa mumisungo miviri pamwe chete nemapoka maduku anozivikanwa:
- Rectus abdominis : Iri pedyo nepamberi pepamu, iyi ndiyo inozivikanwa zvikuru mumimba uye inowanzonzi shanho rechitanhatu nekuda kwekuonekwa kwayo muvanhu vakakwana uye vakaonda.
- Erector spinae : Boka iri rezvirudzi zvitatu rinomhanya pamutsipa wako kumutsika wako wezasi.
- Multifidus: Inowanikwa pasi pe erector spinae pedyo nehombekombe, misumbu iyi inowedzera uye inotenderera musana.
- Zvibvumirano zvekunze: Zviri padivi uye mberi kwemuviri.
- Internal obliques: Inowanikwa pasi pezvinyorwa zvekunze, dzinomhanya pane zvakasiyana.
- Transverse abdominis (TVA): Inowanikwa pasi pezvibvumirano, ndiyo yakadzika yepamuviri yemisimba (misumbu yechiuno chako) uye inoputira musana wako kuti udzivirire uye ugadzikane.
- Hip flex flexors: Iri pamberi pemapapiro nepamusoro pechidya, mishonga inoumba hip flexors inosanganisira psoas makuru , illiacus, rectus femoris , pectineus, uye sartorius.
- Gluteus medius uye minimus: Idzi idzi dziri kumativi ehudyu.
- Gluteus maximus, hamstring boka , piriformis: Iko iri mushure mehudyu nepamusoro wehudyu.
- Hip adductors : Izvo zvinowanikwa pajoko remukati uye kudhonza makumbo mukatikati megungwa.
Makomborero Akanaka Core Simba
Sei uchida kuvandudza simba rako guru? Heano zvikonzero zvakakosha:
- Chinhu Chine Simba Chinopedza Dambudziko Rezve Reba: Madzimai anowana mvumo yekuchengetedza mushure uye nheyo yesimba, asi iyo inongova chikamu chiduku chezvinhu zvinoumba nheyo. Muzvokwadi, inenge isina simba uye isina unbalanced muscle miviri yakabatanidzwa nekunzwa kurwadziwa kwakanyanya. Kusina simba mumatumbo kunokonzera kurasikirwa kwekodhi yakakodzera yemakumbo uye swayback kudarika. Yakasimba, yakadzikama midzi yemisumbu inobatsira kuchengetedza maitiro akakodzera uye kuderedza kunetseka pamusana.
- Chinhu Chine Simba Chinovandudza Kuita Basa Rokuita: Nemisungo yematombo uye torso inogadzirisa musana kubva pamapapiro kusvika pamutsipa nepfudzi, vanobvumira kushandiswa kwesimba kumakumbo nemakumbo. Simba rose rinokonzerwa rinobva pakati pemuviri kunze, uye hausi kubva kumakumbo oga. Pamberi pemasimba ane simba, kushamiswa kwemisimba inokurumidza kunogona kuitika mumigumo, musana wechipfuva unofanira kuva wakasimba uye wakasimba, uye yakanyanya kugadzikana, iyo yakasimba zvikuru iyo migumo inogona kubvumirana.
- Chinhu Chine Simba Chinovandudza Maitiro Asingaenzaniswi: Kurovedza mitsipa yepamusoro kunobatsira kukodzera kusagadzikana kwemashure kunogona kutungamirira kukuvara. Chimwe chikomborero chakanyanya chekudzidziswa kwekutanga ndechekudziridza hutano hwakanaka-rudzi rwekuita muviri kunokosha kuhupenyu hwezuva nezuva uye mabasa anogara achiita.
Kubudirira kweCore Exercise
Panzvimbo pokutsaurira asiri, maitiro epamusoro ekusimbisa maitiro anonyanya kushanda apo torsi inoshanda sechikwata chakasimba nemashure maviri mberi uye kumashure kusangana panguva imwe chete. Izvi zvinofanirwa kunge zvakasiyana-siyana zvinobatanidzwa uye unofanira kutarisa kugadzikana kwepamusoro pako.
Bdoming bracing ndiyo nzira inokosha inoshandiswa panguva yekurovedza muviri.
Kuti usungirire zvakanaka, unofanira kuedza kudhonza njiva yako kumashure kumucheto wako, kubatanidzwa mutsauko webdominus (TVA) musungo. Iwe unofanirwa kufema kufanana kana uchibhabhatidza uye usingaregi kufema kwako.
Maitiro akawanda ekusimbisa maitiro anogona kuitwa pamba pasina midziyo. Zvimwe, zvakadai sekudzidzira kushanda , zvinogona kuitwa nekuwedzera kumira mabhora uye mishonga yepiringi kumabasa ako anogara achiita.
Ndeipi Inonyanya Kuita Maitiro Okuita?
Zvinyorwa zvekushandisa zvinonyanya kubudirira pazvinenge zvichingobatana misumbu yakawanda mukati mechidzitiro chinoyambuka manotsi akawanda uye inoshanda pamwechete kuti iratidze kugadzikana. Zvimwe zvepamusoro-soro maitiro ekudzidzira zviri nyore muviri bodyweight, kusanganisira zvinotevera zvinoshandiswa uye maitiro ega ega.
Core Workouts
- Basa Rokukurumidza Rokuvhima : Kana iwe uchida kushanda kwakadzika, kushanda kwakadzika midzi, iyi tsika haitore nguva yakawanda kana kuti midziyo asi inotakura zvose zvidzidzo zvepfungwa.
- Kumira Ab Workout : Haudi kuti uende padenga rekuita basa iri rinoshandisa dzakawanda zvekunakisisa maitiro ekudzidzira.
- Zvose Core Workout : Aya maitiro anosvika manomwe anoshandisa bhendi yekudzivirira uye bhora rakagadzikana.
- Yoga uye Pilates zvakare inopesana newe kuenzanisa, kushanduka, uye simba rechipiri.
Zvimwe Chekuita Zvidzidzo
- Dragon Flag Advanced Core Exercise
- Plank
- Side Plank
- Push Up
- V-Sits
- Squats
- Back Bridge
- Hip Lift
- Oblique Twist
- Plank pa Balance Ball
- Lunge With Twist
- Supermans
Chirongwa Chakanakisisa Chakanaka Core
Iwe unogona kushandisa zvishandiso izvo zvichawedzera chimwe chinhu chekuenzanisira pane zvaunenge uchiita, iwe pachako uine hutano hwako. Iyo yakanakisisa midziyo yepakati inosanganisira:
- Kuenzanisa michina yakadai seBOSU Ball , mabharari akaenzana, mabhodhi ebhodhi, nevamwe
- Medicine balls: Tenga kubva kuAmazon
- Kettlebells: Tenga kubva kuAmazon
- Kuramba mabhora: Tenga kubva kuAmazon
- Knee simudza: Tenga kubva kuAmazon
- Dumbbells: Tenga kubva kuAmazon
Shoko Rinobva
Chinhu chakasimba, chakakosha chinobatsira mabasa ako ezuva nezuva kuti ave nyore kuita uye anowedzera kushanda kwako mumitambo uye maitiro. Iwe unogona kuisa mukati mekusimbisa mukati mekushanda kwako nekutora zvimwe zvekubhabisa kwako pabhorosi uye kuzviita zvimire kana pakagadzika bhora. Usagadzirisa patafura matanhatu kana iwe unogona kusimbisa yako yose yepamusoro.
> Kwakabva:
> Brumitt J, Matheson JW, Meira EP. Chigadziro Chekudzidzira Kuita Zvinyorwa Zvinyorwa, Chikamu I. Mutano Utano: Nzira Dzakasiyana-siyana . 2013; 5 (6): 504-509. doi: 10.1177 / 1941738113502451.
Kuzivisa: Pazvakakwana, vanyori vedu vezviongorori vakazvipira kutsvakurudza nekunyora kufunga uye kuchinja maitiro ekuzvimiririra kuzvimiririra kwezvinhu zvakanakisisa zvezvinhu zvehupenyu hwako uye nemhuri yako. Kana iwe uchida izvo zvatinoita, unogona kutitsigira kuburikidza neshamwari dzedu dzakasarudzwa, izvo zvinotiwana isu commission. Dzidza zvakawanda pamusoro pekuongorora kwatinoita .