Sachigaro weCaptain kana kuti chikwata chekusimudza mitsipa chirembera chimiro chekudzidzira chinoshandiswa mumitambo yakawanda. Zvigaro zviviri zvechigaro zvinotsigira muviri wako uremu iwe uchisimudza makumbo. Izvo zvinoshandisa mishonga yepamuviri (rectus abdominis), hip flexors (iliopsoas) uye zvisizvo zvekunze - misumbu inomhanya pamativi emimba. Rimwe rinorema rinorembera rutsoka rinogona kuitika paunenge wakanamatira kubva pane-bar-up bar.
Kana uchida humwe hutungamiri pamusoro pekudzidziswa kwehutema tapota tarisa mutungamiri wekutanga .
1 - Nzvimbo Yokutanga
- Mirai muchengeti wemukuru wepachigaro nemaoko achizorora pachigaro zvigaro. Bata zvakasimba zvisingabatanidzi kana muenzaniso wako unazvo.
- Iva nechokwadi chechimiro chakasimba nemaoko nokuti iwe uri kuzosimudza muviri wako kubva pasi.
- Iva nechokwadi chokuti unofema mugadzirira kuti gumbo rikwidziridzwe.
- Shindira mimba yemimba mukatikatikati.
2 - Itai Maitiro uye Mazwi
- Ramba uchisimudza makumbo kubva kumusoro paunenge uchiyerera panguva imwe chete. Usaisa mweya. Inhale sezvamunochera makumbo makagadzirira kuti mutsara unotevera urere.
- Iwe unogona kusimudza makumbo nemabvi akavhara kuitira kuti mahudyu acho ave akaenzana kusvika pasi (ona mufananidzo), kana kusimudza makumbo akajeka kunze, izvo zvakaoma zvikuru.
- Kudzora kwakakosha, usasvetuka makumbo ako kana kuvimba nekumhanya. Zvose zvakadaro zvinoderedza kufambisa zvinoderedza kushanda uye zvingatotungamirira kumatambudziko.
- Deredza makumbo panzvimbo yekutanga uye ita iri rinotevera.
- Izvo zvinowanzosimuka mune rimwe chete. Edzai 8 kusvika ku10 inomutsa mushure musati mazorora. Chinangwa chezvikamu zvitatu zvegumi zvinomutsa.
- Chengetedza musana wakananga uye wakamanikidzwa kupikisa padhi nemusoro nemutsipa zvakasimba. Usarega kubvisa shure kwako.
Kusiyana
- Straight Leg Lift: Usakotamisa mabvi sezvaunosimudza makumbo ako akafanana pasi.
- Captain's Chair Kicks: Simudzai gumbo rimwe panguva imwe chete nemabvi akajeka kusvikira ari pachiuno. Itai mhirizhonga kukanda, kushandura makumbo. Izvi zvinoda kuitwa zvishoma nezvishoma kuti uchengetedze kutonga pasina kubvisa shure kwako.
- Capitori Sachigaro Twist: Simudza mabvi ako pamakona mashoma kumutumbi wako, uchitarisa zvinyorwa.
Precautions
- Izvi zvinoda midziyo, uye saka kazhinji inowanzoitwa mune zvekurovedza kwavakaita iyo inowanikwa muzvigadziri zvakasimba.
- Haikwanisi kuitwa kana iwe usingakwanisi kutakura mutoro wako. Kana iwe uri mutangadzi wekubhidzira maitiro, iwe unogona kunge uchida kuzvivakira.
- Zvinogona kuva zvakaoma kuchengetedza muviri wako wepamusoro zvakananga usina kutsigirwa shure.
Ko Mutungamiriri weChitupi Anoita Basa Rokushanda Here?
IAmerican Council on Exercise (ACE) yakatsigira kudzidza muna 2001 kuti ione kuti maitiro avamuviri aive anoshanda zvakadini. Chidzidzo chacho chaitungamirirwa paBab Bichanchanics muSan Diego State Univerity uye yakatumirwa naPeter Francis, Ph.D. Vaiyera mishonga mushure mekuvhima kwega kwega ne electromyography mune rectus abdominus uye zvinyorwa.
Sachigaro wekambani ndiyo yakanyanyobudirira yezvinyorwa uye yechipiri inonyanya kushandiswa kwe rectus abdominus kunze kwemakore gumi nemaviri emichina nemichina. Yakarova mhando dzose dzekutengesa uye iyo yakatengeswa zvikuru Ab Rocker uye Ab Roller devices. Mushonga waro wekuita basa wakapetwa kaviri kune mamwe ab exercises.
> Kwakabva:
> American Council on Exercise, Abdominals Exercise Study, 2001.