Iko 'abs' ndiyo mapoka emasumbu mumimba kana mudumbu-kazhinji pasi pemiti yembambo kumapapiro uye kumativi. Aya matatu mapoka makuru uye basa ravo ndei:
- Rectus abdominis (RA)
RA inoshandura mutsara uye iyo inobata mapepa uye inobatsira kuchengetedza kupera kwepasi. Inowanzozivikanwa seyo matanhatu-pack nokuti ine simba yakasimudzika inobudirira uye yakadzika muviri mafuta aya masimba anobuda. Mune dzimwe nhengo dzakagadzirirwa zvakanaka, zvikamu zvisere zvakasiyana zvinoonekwa.
- Transversus abdominis (TA)
Iyi inzvimbo yakadzika yemisumbu inotsigira sangano mukati uye nhengo dzedumbu. Inobatsira kugadzika mudumbu, inoshandiswa mukufema kunomanikidzwa kunze, uye mukudhonza, kusagadzikana, uye kubereka. ITA inobatsirawo pakutsigira mupfungwa mune mamwe maitiro.
- Iko mukati (IO) nekunze obliques (EO)
Izvo zviri mukati nekunze zvinomira pasi pechidimbu chemuviri uye zvinokubatsira iwe kukotama uye kutenderera kumativi uye kubatsira muduti kuruvara. Izvo zvisungo zvekunze zvinogona kuitwa kuti zviratidze kuburikidza nepamwero wakakura nekugadzirisa maitiro uye muviri wepasi huwandu hwemazana. Chimboona zvitatu zvemafupa kubva kune zvinyorwa zvekunze nekunze uye kumativi, ipapo zvibvumirano zvemukati zvinoteverwa ne-transversus abdominis pakadzika zvakadzama kuvhara chidziro chemuviri kubva kumashure.
The Exercises
Funga nezvenyaya iyi yezvidzidzo zvema-abs muscle mapoka. Iko zvinyorwa zvinyorwa, sezvakanyorwa pamusoro apa, ndezvipi zveboka rimwe nerimwe remasumbu.
- Mvura yakasimba (mapepa kumusoro) - RA, IO, EO
- Dzorera crunch (makumbo kumusoro) - RA, IO, EO
- Akagara fitball crunch - RA, IO, EO
- Kufambisa mabhasikoro - RA, IO, EO
- Buda kana kunwisa mudumbu - TA
- Mamiriro acho , mabvi akagadzika - RA, EO
- Tora bhenji situps - RA, EO
- Itai kuti gumbo rimutse - RA, EO
- Machine crunches - RA, EO
- Mheto inomutsa (chigaro chaCaptain) - RA, EO
- Broomstick twists - RA, EO, IO
- Dumbbell yechipfuva-RA, EO, IO
- Low pulley side bend - RA, EO, IO
- Roman chair chair side - RA, EO, IO
Iwe unogona kuona kutsanangurwa kwezvizhinji zveizvi pane EXRX site uye pa Shapefit.
Ikurovedza Ipi Kunoshanda Kwose Kwakanaka Kwakaita Ndezvipi Zvisungo?
Nharo. Iye zvino tiri kupinda munharaunda ine nharo. Zvakawanda zvakanyorwa pamusoro pokuti zvakanakisisa sei kudzidzisa maitiro emimba nemanzwiro arikurumidza uye ane hasha. Sucking in the stomach, situps or not, ab rockers, ball exercises, and so on. Rangarira mupfungwa kuti kudzidzira simba nekugadzirisa vanhu vane hutano kungangove kwakasiyana kune izvo zvingave zvakatemerwa zvekudzorerazve zvinangwa.
Obliques. Chimwe chezvinyorwa zvinonakidza kubva kune zvishomanana zvitsvakurudzo zvemuviri zvidzidzo zvemuviri ndezvokuti iwe haufaniri kushungurudza zvakanyanya nemaoko emakona, kuputika kwemakumbo kana maitiro akafanana ekudzidzisa maitiro. Mundima idzi unoshandura muviri kune rumwe rutivi, zvichireva, kutora zvinyorwa zvakanyanya. Zvisinei, zvinoratidzika kuti dzakanyatsogadziriswa nemishonga yakanakisisa inobatsira rectus abdominis uye iyo inodawo kugadzikana, kunyange zvazvo rimwe basa risingaiti nengozi.
Kuziva kuti chii chaicho ndicho chinhu chinokosha. Kana zvibvumirano zvinoda kushanda kuti muviri wako ugare wakagadzikana, ndicho chibereko chakanaka. A fitball inoputika nemakumbo pedo pamwe chete muenzaniso wakanaka. Iwe uchawana kubvongodza uye zvinyorwa zvinobata basa rakanaka sezvo ivo vanoedza kuedza kugadzirisa nzvimbo yako. Chero basa rekushanda apo makumbo anokwidziridzwawo anowanzosvitsa maitiro ekuita basa-sezvaunokwanisa kuona kubva pane zvakanyorwa pasi apa.
Inoitika. Chimwe chinhu chinokosha mubasa rekudzidzira kusava nechokwadi chokuti hausi chete uchishandisa hip flexors, musungo weooopsoas unomhanya kusvika kunogomera uye unoshandiswa kushandura chiuno, kusimudza makumbo uye kukwevera musana mukati mechidzitiro.
Iwe unoda kuti abs ishande uye kwete hip flexors. Iyo yakagara pasi-iyo iyo trum inoshanduka kune imwe nzvimbo yakatarisa ndiyo muenzaniso weizvi. Mauto situp apo maoko akatambanudzwa anongosvika pamabvi pamasendimita makumi maviri nemashanu ari nani.
Kumusoro nepamusoro pemadzimai ekudzivirira. Unokwanisa here kuita zvikamu zvakasiyana zveR RA zvakasununguka? Zvichida kwete. Iro rectus abdominis ishaati imwechete yemutsipa, uye kunyange zvazvo kuita sezvinoita sachigaro wechigaro chechigaro chekusimudza kunoita kuti unzwe sokuti chikamu chepasi chemuviri wako chinopera, izvi hazvirevi hazvo kuti rezasi RA iri kunyorwa chete.
Tinofanira here kushandisa miviri yakadzika? Nyanzvi dzeOrthopedic uye biomechanical dzanga dziri kutitaurira kwemakore kuti kushandiswa kwechirwere chinonzi transversus abdominis (TA) chakakosha kumutsigiro wepemusoro muitiro. Zvino izvo zvingadaro zvakachinja zvose. Verenga iyi nyaya pamusoro pemadzimai ekudzivirira kuti uwane mamwe mashoko. Mukuda kweizvi, handichapedzi nguva yakawanda pane TA kunze kwekuti kutaura kuti kushandisa maitiro emimba maitiro, zvakadai seaya pasi apa, pamwe chete nechembera bracing inofanira kupa basa rakakwana re TA. (Ona Grenier naMcGill mune Mitsva.)
Muna 2001, American Council on Exercise (ACE) yakapa hurukuro naPeter Frances pabazi reByomechanics muSan Diego State University iyo vakadzidza varume makumi matatu nemadzimai vane makore makumi maviri nemashanu kubva kune makumi mana kusvika kune makumi mashanu nemashanu uye vane hutano hwakawanda uye hutano hwekudzivirira. Vatsvakurudzi vakashandisa electromyography (EMG) zvishandiso kuti vaongorore basa remasumu sezvavakashandisa.
Hewa misoro miviri yepamusoro ye rectus abdominis uye obliques maererano nemisungo yekuita zvikoro. Icho chikwata chakanaka chiri kurudyi.
Rectus abdominis
- Bicycle Maneuver 248
- Captain Sachigaro 212
- Dzidzira Bhomba Crunch 139
- Vertical Leg Crunch 129
- Torso Track (muchina wokudhinda) 127
- Yenguva Yakare Simba Yakapinda 119
Obliques
- Captain Sachigaro 310
- Bicycle Maneuver 290
- Kudzorera Crunch 240
- Hover 230
- Vertical Leg Crunch 216
- Dzidzira Bhora 147
Verenga nyaya yakakwana yeACE kuti uwane mamwe mashoko uye kutsanangurwa kwekuenzanisa uye mapikicha. Iwe unogonawo kuverenga imwe tsvakurudzo inosvika pane zvakasiyana zvakagadziriswa uye mazano, saka ziva kuti semafungiro mazhinji ehutano, iyi isayenzi inofambira.
Summing Up
Kunyange zvakadaro, izvi hazvidi kuti zvive zvakaoma zvikuru. Heano mazano angu anobva pachikamu chekutsvakurudza kwezvino uye kushandiswa kwekushandisa kwekureruka kudzidzisa maviri emimba.
- Kushandisa uye kushandura maitiro akawanda emabasa ekudzidzira anopa hutano hwakakwana hwekugadzirwa kwezvikwata zvemasimba uye kupa zvakasiyana-siyana.
- Izvo zvakashata zvinoputika, kushanduka kwepashure kana bhasikoro, kufamba kweball fitball uye chigaro chepamusoro wechigaro wepamusoro wechikwata ndeye vanhu vazhinji avo vachazombofanira kudzidzisa mimba zvakanaka.
- Shandisa chirwere chemuviri kuti ugadzirire abs kubasa. Ita izvi nekusimbisa mimba yemimba musingadi kutora kana kuyamwa. Funga nezvekugadzirira hovha mukati mudumbu.
- Kuti uwedzere kushanda kwekudzidzira, kana kuwedzera zviyereso kuzviito zvekushandisa kana kushandisa bhenekeri.
- Kuti uchengetedzwe, nguva dzose ramba wakadzika pasi uri pasi pasi, wakatarisana nechepamusoro pakusimudza (muitiro wakaoma) uye chengeta musoro nomutsipa zvakasimba.
> Sources:
> American Council on Exercise, Abdominals Exercise Study, 2001.
Barr KP, Griggs M, Cadby T. Lumbar kugadzikana: pfungwa dzepfungwa uye mabhuku anhasi, Chikamu 1. Am J Phys Med Rehabil . 2005 Jun; 84 (6): 473-80. Kudzokorora.
Chiu, Loren ZF. Inonyanya Kujeka Kunonoka Kuedza Kuita Zvinodiwa kune Vakatambira? Simba uye Kuenzanisa Journal 29: 1: 15-17, 2007.
Delavier F. Simba Rokudzidzisa Anatomy , Rudzi rweChipiri, 2006.
> Grenier SG, McGill SM. Quantification yecumbar stability kuburikidza nekushandisa maitiro maviri akasiyana ekuita masimba. Arch Phys Med Rehabil . 2007 Jan; 88 (1): 54-62.