Utyando Lwenyama Umzimba

Izisu zomzimba zenziwe ngamaqela amane omzimba. Ezi zihlunu ziyi-rectus abdominus, i-transversus ibdominus, i-oblique yangaphakathi, kunye neengxube zangaphandle ze-oblique. Eli qela leemisipha linceda ukuzinzisa isiqu, ukubonelela ngokuzinzileyo, nokuncedisa kwi-bell and rotation of the trunk.

Ukuqiniswa kwezi zihlunu kunceda ukuxhasa isakhelo somzimba kwaye kunokunciphisa intlungu kunye nokulimala. Ngokugcina izibilini zakho zizinzile, unokunceda ukuxhasa umva wakho kwaye unciphise inani lokugxininiswa elibekwe phezu komgudu wakho.

Ukuba unentlungu ebuhlungu, qwa lasela umgulana wakho wenyama kwaye ufunde oko ungakwenza ukuze uphathe kakuhle intlungu yakho . I-PT yakho inokukunceda ukuba ufumane ukuqeqeshwa okulungileyo kuwe, kwaye unokukunceda ufikelele kwaye ulondoloze i-posture efanelekileyo ukugcina umlenze wakho kwindawo efanelekileyo.

Ngaphambi kokuba uqalise nayiphi na inkqubo yokuqhuba umva wakho, kufuneka ukhangele kunye nogqirha wakho ukuqinisekisa ukuba uqeqesho lukhuselekile ukuba wenze.

Izikhwama zomzimba zeMiscle Your Abdominal

Indlela yokwenza i-Crunches yamathumbu

Iinqununu yindlela ephakamileyo yokuqinisa imisipha yakho engundoqo ngaphandle kokubeka uxinzelelo olunzulu kumqolo wakho osezantsi nangomqolo. Nantsi indlela owenza ngayo ukuchithwa okufanelekileyo:

1. Uxoxe ngomva wakho
2. Gcina amadolo akho kwindawo epholileyo
3. Vala iminwe yakho emva kwentloko yakho okanye uwela iingalo zakho phambi kwesifuba sakho
4. Cwangcisa intloko yakho, amahlombe, kunye nomqolo ophezulu emzantsi
5. Gcina umva wakho ophantsi udibene nomgangatho; kufuneka uvuke kuphela ama-intshi ambalwa
6. Phumla xa uvuka
7. Gcina le ndawo iminyaka emi-3
8. Buyela ngokukhawuleza kwindawo yokuqala
9. Phinda amaxesha angama-10

Ukuba uvakalelwa intlungu emva kokuba uqhuba, umele uyeke ukhangele kunye nogqirha wakho okanye umgulana wenyama

I-Low Ab Umlenze Uphakamisa

Ukuphakanyiswa komlenze ophantsi kwindlela esemngeni, kodwa esebenzayo, ukuqinisa amandla akho emathunjini asezantsi. Nantsi indlela oyenzayo ngayo:

• Uxoxe ngomva wakho
• Guqa amadolo akho kwii-15 degrees
• Ikhontrakthi yakho isisu sokumisa ukuphakamisa iinyawo zakho phantsi emcimbini kwi-arc njengendwendwe
• Phakamisa iinyawo zakho malunga nee-intshi ezili-10 phezulu
• Kancinci (kwi-arc efanayo neyohambayo) buyisela imilenze / iinyawo zakho phantsi
• Phinda amaxesha angama-10

Qaphela ukuba ugweme nayiphi na ingxaki kumqolo wakho osezantsi xa wenza lo msebenzi. Ukuba uvakalelwa intlungu, yima uze ukhangele kunye nodokotela wakho.

Ukuphikisa i-Sit Ups

Ezi zihlaziyi zokuhlala ziyiyona ndlela enhle yokufumana izibophelelo zakho kwisenzo kwaye usebenza ngokufanelekileyo. Nantsi indlela ozenza ngayo:

1. Uxoxe ngomva wakho
2. Gcina amadolo akho kwindawo epholileyo
3. Vala iminwe yakho emva kwentloko yakho
4. I-Curl yakho intloko, amahlombe, aphezulu kwaye aphantsi abuyele phantsi uze ukhangele i-elbow yakho ekhohlo ngasekudleni lakho lokunene
5. Ukuphefumula njengoko uphakamisa
6. Gcina le ndawo iminyaka emi-5
7. Buyela ngokukhawuleza kwindawo yokuqala
8. I-Curl yakho intloko, amahlombe, aphezulu kwaye ahlehlise emzantsi phantsi kwaye ujonge i-rightbow elbow ngakwesokunxele sakho emadolweni
9. Gcina le ndawo iminyaka emi-5
10. Kwakhona, phefumula njengoko uphakamisa
11. Buyela ngokukhawuleza kwindawo yokuqala
12. Phinda amaxesha angama-10 atshintshe ukunyakaza kwakho

Ukugcina i-abs yakho isebenze ngokufanelekileyo yindlela enhle yokuhlala ngokusemgangathweni, kwaye ngokuzibonakalisa rhoqo nokugcinwa kwithuba elifanelekileyo kumqolo wakho , unokukwazi ukukhusela naluphi na ukuhlaselwa kweentlungu okanye i-sciatica.