Zvinoratidzika kuti munhu wose anoshanda ari kutsvaga zvakanakisisa ab kubhidzira chiitiko chekusimudza mapapiro, akasimba mumatumbo. Gore roga roga kune zvizhinji zvezvidzidzo zvitsva, makirasi ekuchengetedza muviri, zvigadzirwa, gadgets kana zvigadziro zvinoreva kuveza uye kusimbisa masimba emimba sekusava nemumwe. Uye apo dzimwe dzei idzi dzinogona kupa nzira itsva yekushanda abs, mazhinji haabatsiri uye inogona kuwedzera ngozi yako yekukuvara.
Kuti urege kuwira mukurwiswa kusina kuvharwa uye kutsausa maitiro ekuzvidzivirira pamuviri, zvakakosha kuva nekunzwisisa pamusoro pebasa re abs yako, kusanganisira kwavari ivo uye zvavanoita uye kuti vanogona sei kushandiswa nechinetso chekukuvara.
Chokutanga, ngatitarisei mumwe nomumwe wemisumbu yemimba.
1 - Rectus Abdominis
Nyaya inonyanya kuzivikanwa uye yakakurumbira mumimba ndeye rectus abdominis. Icho chirefu, chitunha chakakomberedzwa chinowedzera zvakananga pakati pe pubis uye chechishanu, yechitanhatu, uye yechinomwe nenyuchi.
Simba rine simba rinonzi "linea alba" kana kuti mutsara mutsvuku unoparadzanisa rectus abdominis pasi nepakati, uye zvitatuzve zvisinganzwisisiki zvinokonzera mashizha zvinopa musvi waro unoziva "washboard" inotarisa mumatambi akakodzera.
Iyo rectus abdominis inobatsira kushandura muromo wepelinha, kuderedza nzvimbo iri pakati pemapanga nemabvu. Iyo inoshandawo panguva yechipfuva uye inobatsira kugadzirisa tsvina panguva yekufamba kunosanganisira mhedziso uye musoro.
2 - The External Obliques
Iboka rinotevera remasumbu rinoumba mimba ndeyekunze kwemafupa. Iyi miviri yemisungo iri kune rumwe rutivi rwe rectus abdominis. Misi miviri yechipfuva chekunze inomhanya diagonally pasi nechomukati kubva kumabvu apasi kusvika kumapanga, achiumba tsamba V. Unogona kuitsvaga nekuisa mavoko ako muhomwe yako.
Izvo zvinoremekedzwa kunze zvinotangira pachishanu kusvika kune gumi nemaviri nenyuchi uye zvinopinda muchikanda chechikaac, inguinal ligament, uye linea alba ye rectus abdominis.
Izvo zvisungo zvekunze zvinobvumira kubhururuka kwemupenya, kutenderera kwemuviri, kumativi ekukomba uye kuomesa kwemuviri.
3 - The Internal Obliques
Iko mukati mehupfu hwemibhedha huri huviri hwemitsipa yakadzika iri pasi pekunze kwemasumbu. Izvo zviri mukati nekunze zvinomira zvakananga kune mumwe nemumwe.
Izvo zvinyorwa zvepakati zvinowanikwa kubva kumabvu matatu pasi kusvika kune linea alba uye kubva kune inguinal ligament kune yakachena yakakura uye kusvika kumucheto kumashure (erector spinae). Mucheka wepasi mushure mumiririro wepakati inomhanya zvakananga.
Pamwe pamwe nekunze kwekunze, zvinyorwa zvemukati zvinosanganisa mukushongedza muromo wepasipera, kumativi akakomberedzwa, kutumbuka kwedu uye kuomesa mimba.
Nemhaka yekuenzaniswa kwavo kwakasiyana-siyana, kwakananga kune mumwe nemumwe, zvinyorwa zvemukati uye zvekunze zvinotumidzwa sevanopikisana-rotator. Apo truru inotenderera yakasara, zvinyorwa zvekunze (kurudyi) chibvumirano. Apo trunk inotenderera kune kurudyi, kunze kweblic fibers (kuruboshwe) shandisa kufamba.
4 - The Transversus Abdominis
Iyo yakadzika yepamusoro yemisungo yemimba inonzi "transversus abdominis." Mutsipa wepamuviri wepamuviri unoputika nechitsiko kubva mberi kuenda kumashure uye kubva kumbabvu kuenda kumapanga. Misi miviri ye transversus abdominis inomhanya yakananga, yakafanana nekorset kana bhanhire rinorema.
Iyi musuru haibatsiri kutamisa musana kana mapepa, asi inobatsira nekufema nekufema. Iyi misumbu inobatsira kushanda nesimba kwemhepo kubva kumapapu, kunomisa musana uye kubatsira kunomesa nhengo dzomukati.
5 - The Hip Flexors
Muchiuno chinokonzera mafungu iboka remasumbu rinounza makumbo uye mutumbi pamwe chete muchikwata chekufamba. Muchiuno chinoshanduka hachisi chepamuviri mumasumbu, asi zvinotungamirira kufamba panguva dzakawanda dzekubhidzira maitiro.
Mishonga inoumba hip flexors inosanganisira:
- Psoas main
- Illiacus
- Rectus femoris
- Pectineus
- Sartorius
Zvakawanda zvekudzidzira zviri kukurudzirwa se "ab maitiro" chaizvoizvo zvinoshanda hup flexse kupfuura ye abs. Muchiuno chinokonzera mafungiro masimba akasimba ane simba anowanzosangana nemisungo yemimba paanoita zvimwe zvipimo zvekudzivirira pamuviri. Kuti uzviparadzanise nemadzimai, unoda kuderedza kusabatanidzwa kwehup flexors uye kuwedzera kushandiswa kwemakumbo.
Chimwe chiitiko chebadziro rebha iyo inonyanya kukoshesa muhudhu hunoshandura mafirimu inosanganisira basa rekugara-up, kunyanya kana tsoka dzichiri pasi. Sangano iri rinosanganisa hip flexors uye rinogona kukonzera rezasi kumashure. Izvi zvinogona kuwedzera njodzi yekurwadziwa shure, kunyanya kana uine masimba emimba asina simba. Nokudaro, kuzara zvakakwana hazvikurudzirwi vatangi vekutanga.
Chimwe chiitiko chebasa rekubatsira rinoshandisa hip flexors chero basa rekusimudza gumbo rinowanikwa mu supine (kurara kumusoro). Zvakare, chikamu ichi chinoshandisa hip flexors zvakanyanya kudarika nechosi uye hachifaniri kuitwa kusvikira wava nemimba yakanaka yemimba.
Ramba uchiyeuka kuti nzira yakanakisisa yekuparadzanisa iyo abs iri nekuderedza kusabatanidzwa kwehup flexers paunenge uchiita basa rako.
6 - Gadzira Kubudirira Kwemadzimai Okuvhima
Iye zvino kuti une ruzivo rwekunyatsonzwisisa chekudzivirira kwemasimba emimba uye maitiro avanoshanda, unogona kugadzira zvishandiso izvo chaizvoizvo zvinotarisa misungo iyi.
Mazano ekugadzira Kubudirira kweMadzimai ekudzidzira muviri
- Sarudza maitiro mashanu kusvika ku10 ekubatanidza:
- Kuratidzwa kwemupenzi :
- Ab Crunch paAn Exercise Ball
- Long Arm Crunch
- Kudzorera Crunch
- Basic Crunch
- Captain Chair
- Kuchinja :
- Kuwedzerwa :
- Kuramba :
- Kuratidzwa kwemupenzi :
- Ita zvinodzokorora zvinyorwa zvega ega ega uye enda kune rimwe rinotevera.
- Shandura basa rako rekuita maitiro masvondo maviri kusvika ku3.
- Chengetedza maitiro akanaka nemaitiro ega ega.
- Bvumidza yako abs uye tora bhomba yako mudumbu kumucheto mako nechisungo chimwe nechimwe.
- Chengetedza sangano rinononoka uye rinodzora.
- Tsigira musoro wako kana uchida, asi usatora musoro wako kana kutora chinja chako muchipfuva chako.
> Source
> Kravitz, Len. SuperAbs Resource Manual. Power of Excellence. (1998) 1, 1-20.
> Kravitz, Len, Low-back kugadzikana kudzidziswa. ZVAUNOITA Mumiririri Wega, (2001) 12 (9), 17-18.