Tsvakurudzo inopa urongwa hwezvakanakisisa uye zvakanyanya kub exercidzi
Izvo zvakanakisisa uye zvakajairika maitiro ekudzivirira pamuviri zvakaiswa kuongororwa nevatsvakurudzi veBeomechanics Lab muSan Diego State University. Vatsvakurudzi vaida kuenzanisa kusvibiswa kwemisimba uye kuita zvepabonde mumadzidzisiro ekudzivirira mumimba kuti vaone kana pane chaicho chakanaka uye chakaipa chekudzidzira kwekuvaka musimba uye kudzidza kana chimwe chezvombo zvepamusoro pamusika zvinoshanda, chaizvoizvo, zvinoshanda zviri nani kupfuura chiremera chekuita muviri muviri.
Chidzidzo chekutsvakurudza chaive chimwe chezvokutanga, uye zvakanyatsotsvakurudza, zvidzidzo zvakanyatsokurudzirwa uye zvichiri kushandiswa mazuva ano kuenzanisa kushandiswa kwezvakawanda zvezvimwe zvinowanzoitwa ab maitiro. Chidzidzo chacho chaisanganisira chirwere chemashure gumi nematatu chekudzivirira pamuviri uye chimiro chekushandisa mashandisirwo emakambani e2001. Vatsvakurudzi vakabva vatora basa rimwe nerimwe rekusimudzira musimba panguva yekuita basa racho. Chinangwa chemafupa ekugadzirisa zviyero zvakawanikwa ne electromyography (EMG), uye zvakaenzana kune imwe neimwe yezvikamu zvemasumbu mumudumbu wematumbo:
- rectus abdominis
- external obliques
- inner obliques
Ab Kuedza Kudzidzira Zvidzidzo
Zvigumisiro zvekudzidza zvakatipa mutsara unotevera wezvinyorwa zvakanakisisa zveb exercises kune rimwe nerimwe mavara emasumbu, uyewo zvakanakisisa zvachose ab exercise .
Pamusoro 3 Kakawanda Ab Ab Exercises
- Bhasikoro Crunch Kuedza Kudzidzira
- Captain's Chair Exercise
- Kurwisa paBercercise Ball
Best Best Breeding Exercise Equipment
Pakati pemidziyo yakadzidza, kuita chigunha pabhokisi rekushandisa uye kushandisa magetsi mabhesi ekuratidza kwakaratidza hutundu hwakawanda huchiita.
- Kuramba Balls
- Vertical Knee Raise Machine
Muchengeti weAab ndiyo yaiva yakaipisisa yemichina yakaedzwa. Iyo Ab Roller uye Torso Track yakanga iri nani kudarika Ab Rock, asi nhamba yavo yakanga isiri nani kudarika chinetso chikuru.
Zvizere Zvikamu zveAi Kudzidzira Kudzidzira
Zvakanakisisa kune Zvakaipa Zviito zveRectus Abdominis
- Bhasikoro Crunch Kuedza Kudzidzira
- Captain's Chair Exercise
- Ab Crunch paAn Exercise Ball
- Vertical Leg Crunch
- Torso Track
- Long Arm Crunch
- Kudzorera Crunch
- Kurwisa neHeel Push
- Ab Roller
- Plank Exercise.
- Chimiro cheMapindu Chemuviri
- Itai maitiro ekudzidzira kubata
- Ab Rocker
Zvakanakisisa kune Zvakaipisisa Zvidzidzo zveZvino
- Captain's Chair Exercise
- Bhasikoro Crunch Kuedza Kudzidzira
- Kudzorera Crunch
- Plank (Hover) Kuita muviri
- Vertical Leg Crunch
- Ab Crunch paEercise Ball
- Torso Track
- Kupwanya nechitsinho chichikwira
- Long Arm Crunch
- Ab Roller
- Chimiro (Basic) Chirwere chemuviri
- Dzidzirai kubata Tora
- Ab Rocker
Edzai Bonde Rako (Dutu) Simba uye Kuramba
Basa rePlank rinogona kushandiswa kuongorora simba rako guru. Mutambi wemitambo, Brian Mackenzie, akasika ichi chiyero senzira yekuziva kuti ikozvino simba guru uye kugadzikana uye kutarisa kufambira mberi kwenguva.
Ab Exercise Technique
Kana iwe uchida kudzidza zvakawanda pamusoro penzira yakakodzera yekushandisa yako abs, tanga nehurukuro inotevera inotaura nezvemazwi e-ab uye upindure mibvunzo inowanzobvunzwa pamusoro pekuita basa .
Ab Exercise Equipment
Zvimwe zvakasiyana-siyana zvekushandisa zvinobatsira pakuvaka ab uye musimba musimba simba. Zvimwe zvezvibereko zviri nani uye zvigadzirwa zvekuvandudza simba rekutanga zvinosanganisira:
Medicine Balls
Kettlebells
Kuramba Balls
Vertical Knee Raise Machine
Dumbbells
Ab Roller
Kuenzanisa michina yakadai seBou Ball, mabhodhi akaenzana, mabhodhi anozununguka, uye vamwewo vanobatsira kuvaka simba rekushandisa.
Sources:
ACE Study. http://www.acefitness.org/getfit/abstudy_top.aspx
Anders, Mark. "Zvidzidzo Zvitsva Zvinoita Kuti Kuve Nokuda Kwemimba Pamuviri." ACE Fitness Matters Magazini, 5/14/2001.