I "abs" pawh siam i duh em? Heng pum chhunga thau te hi chipchiar takin i hre chiang ang u!

Chibai! I dam em? Vawiin hian mi tam takin an ngaihven thupui kan sawi dawn a ni. Chu chu kan pum chhunga ruh (muscles) te, a nih loh leh kan hriat vek angin "Abs" te hi a ni. Mi thenkhat chuan hengte hi "Abdominals" an ti bawk. A dik tak chuan hei hi i rilru hnuai lam, i hnute chung lam a ni. Mi thenkhat chuan "six-pack" siam duhna nasa tak an nei thin. Mahse heng pum ruhte hi en mai mai a ni lo va, kan taksaah pawh hmun pawimawh tak an chang a ni. Chuvangin, he thu hi chipchiar deuhin han sawi ila?

Heng "abs" te hi eng nge ni tak tak?

A awlsam zawngin "Abs" emaw abdominal muscles hi kan pum chhunga taksa peng hrang hrang awmkhawm a ni. Kan midsection tanpuitu ang mai an ni. Ngaihtuah teh, engtin nge thing chu a zung a nghet laiin a ding nghet a, a ding nghet? Chutiang bawkin heng ruhrote hian kan ruhro leh taksa ding nghet turin a pui bawk.

Heng muscle te hi i rib cage atanga i pelvis thlenga awm an ni. Layer engemaw zatah an inrem a, onion vun ang maiin an awm a ni. Hetah hian taksa ruh chi hrang hrang a awm a, hna hrang hrang nei vek a ni.

Pawimawh: Heng ruhte hi chak taka vawn reng hi i hriselna zawng zawng atan a pawimawh zawk a, i hmelthat mai ai chuan!

Kan pum chhunga thau chi hrang hrang

Tunah chuan he abdominal muscle system-a player lian ber berte chu tute nge ni tih i lo en ang u.

A rilru a buai em em a, a rilru a hah em em bawk a. "Six Pack" Muscle - Rectus Abdominis

Hei hi mi tam zawkin "six-pack" an tih muscle a ni a, chu chu pum hma lam atanga hmuh theih a ni. A chung atanga a hnuai thlengin strip sei pahnih ang maiin a tlan thin. A bik takin, he ruh hi hmalam i ben emaw, i nuih emaw, i khuh emaw hian a thawk nasa ber a ni. Thawhrim taka kan thaw chhuah hian a pui bawk.

Mahse, chu "six pack" look chu hmuh theih nan chuan chu muscle chunga thau layer chu tihtlem a ngai a ni. Chu chu exercise mai mai a tawk lo tihna a ni a, i ei leh in pawhin nghawng a nei bawk.

Side abdominal muscles - A rilru a hah lutuk chuan a rilru a buai em em a

I pum sir lehlama thau awmte chu "obliques" an ti a. Hengte hi chi hnih a awm a:

• External Obliques: Hengte hi pawn lam layer an ni.
• Internal Obliques: Hengte hi pawn lam obliques hnuaiah a awm a.

Heng pahnih hi an inzawm khawm chuan a sir lamah i twist leh bend thei che a ni. Ngaihtuah teh, car-a i thut a, hnung seat atanga thil lak tumin i kut i phar lai hian hengte hi obliques hnathawkte chu an ni.

A chhunga thau pawimawh ber - Transversus Abdominis

Hei hi pum chhunga thau thuk ber a ni. Kan taksa vel chu corset tight ang maiin a che thin. Pawn lam atanga hmuh theih vak lo mah se, a pawimawh hle.

• Spine a ti nghet a:Back tan support nasa tak a pe a ni.
• Posture tha tak vawng reng turin a pui .
• Internal organs te a venghim .
• Hei hi i pum i luhtir a, i thawk i tihkhawtlai hian a thawk ber a ni.

He ``Transversus Abdominis'' muscle hi tihchak hian hnungzang natna tihziaawmna kawngah pawh nasa takin a pui bawk.

Engvangin nge heng pum ruh te hi kan tan a pawimawh em em?

Heng pum ruh te hi awm lo se chuan eng nge kan tih theih loh ang tih hi han ngaihtuah teh.

• Posture tha vawng reng rawh: Heng muscle te hian thut leh ding nghet turin a pui che a ni. An chak lo a nih chuan natural takin hmalam i hunch ang a, i slouch ang.
• Incheina awlsam zawk siam rawh: Hmalam pan atanga, a sir lam hawi te, leh lei atanga thil lak chhuah te hi engkim atan hengte hi i mamawh a ni.
• Thâwk lakna kawnga ṭanpui: Thâwk chhuah dân pangngai aiin thawk chhuah, khuh emaw, thawk hah emaw hian heng ruhte hian hna an thawk nasa zawk a ni.
• Internal organs venhimna: Chungte chuan pum chhunga taksa peng pawimawh tak tak, thin, pum leh intestines te tan venhimna tha tak angin hna an thawk a ni. Thil pakhatin a rawn deng a nih chuan heng taksa ruhte hian an tuar hmasa ber a ni.
• Back Pain venna: Abdominal muscle system chak tak chuan "core" chak tak a kawk a ni. He "core" hi a chak chuan a tul lo taka ruhroah pressure a tlahniam thin. Chuvangin, hnungzang na hi nasa takin a tihziaawm thei a ni.
• Hnathawh dang: Chu bakah, nau neih lai leh ek chhuah lai ang chi, pum pressure tihsan a ngaih hunah pawh heng ruh te hi a pawimawh hle.

I hmu em, heng "abs" te hi "show" atan chauh a ni lo!

Pum ruhte a chak lo a nih chuan eng nge thleng ang?

Okay, tunah chuan heng ruh pawimawh tak takte hi an chak lo a nih chuan eng ang harsatna nge lo awm thei tih i en ang u.

• Poor posture: Sawi tawh ang khan, hunching over, shoulders hunched forward.
• Back pain: Hei hi harsatna tam ber a ni. Pum ruhte a chak loh chuan hnungzang hnuai lam ruhte hian rit zawk an phur a ngai a ni. Hun kal zelah hei hian hnungzang natna a thlen thei a ni.
• Hernia vei theihna a sang: Pum bang a chak loh chuan chhungril lam taksa peng hrang hrangte chu herniate a awm tam zawk.
• Balance hloh: Heng muscle te hian ding leh kal laiin balance vawng reng turin a pui thin. An chak lo a nih chuan i tlu mai mai a rinawm.
• Nitin hnathawh harsatna: Thut atanga thawh te, rit phurh te, khum atanga tho te ang chi thil awlsam tak tak pawh hi a harsa thei hle.

Ngaihtuah teh, Nilanthi Akka hian zing tin khum atanga a thawh chuan a hnungzang a na thin. A pum ruhte a chak lo deuh vang pawh a ni thei.

Engtin nge heng "abs" te hi i tihchak?

Zawhna tha tak! I abs tihchak hi six-pack siam mai aia tam a ni. I core zawng zawng tihchakna a ni.

• Exercise dik tak: 1.1.
• Crunches: Hei hi mi tam takin an hriat chian em em exercise a ni. Mahse tih dik a ngai a ni. I kawr chungah a tul lo taka pressure dah lovin i pum ruhte chu a lo chhuak tur chuan i hmang a ngai a ni.
• Plank: Hei hi core pumpui tan exercise tha tak a ni a, Transversus Abdominis pawh a tel. I taksa chu a dinglam a ngai a, plank ang maiin i dah a ngai a, i abs pawh i tight reng a ngai bawk.
• Leg Raises: Leiah muin, ke pahnih chu dinglam hawiin chawi sang leh hniam. Hei hi pum hnuai lam ruh tan a tha hle.
• Bird-Dog: Khup la, i kut chu leiah dah la, i kut pakhat leh a ke lehlam chu hmalam leh hnunglam hawiin a rualin han phar chhuak rawh. Hei hi balance leh core atan a tha hle.
• Side Plank: Obliques tan a tha hle.
• Thil pawimawh ber: Exercise i tih tam aiin quantity aiin form dik tak a pawimawh zawk . Thil tih dik loh chuan hliam a thlen thei a ni. I hriat chian loh chuan fitness professional zawt la a tha ber.

• Ei leh in tha: 1.1.

Engtiang pawhin abs exercise i tih pawhin i pum chhungah thau layer a awm a nih chuan chu "six pack" chu a lang lovang. Chuvangin ei leh in inthlau tak ei leh sugar leh thau tamna ei tur tihtlem a pawimawh hle. "Abs hi kitchen-ah siam a ni" tih pawh a awm!

• Nitin Hnathawh tur:

Exercise i tih lai chauh ni lovin, nitin i pum ruhte hi ngaihtuah la.

• I thut laiin ding takin thu rawh.
• Thil i chawi dawnin i pum kha khauh la, chawi rawh.
• Chutiang chuan thil tenawm tak tak hmang pawhin i core chu i tichak thei ang.

"abs" chungchanga ngaihdan dik lo thenkhat.

Khawtlang nunah hian heng "abs" chungchang hi thawnthu chi hrang hrang a awm. Tlemte han thlir ila.

• Ngaihdan dik lo 1: "'Six pack' ka hmuh theih nan ni khatah crunch 100 ka tih a ngai."
• Thudik: Crunch tih mai mai hian "six pack" i hmu dawn lo. Core exercise hrang hrang i tih a ngai a ni. Tin, ei leh in hi a pawimawh hle bawk. Ni khatah crunch 1000 i tih pawhin diet i neih loh chuan a hlawhtling lovang.
• Ngaihdan dik lo 2: "I pum chhunga hmun hrang hrangah chauh thau i tihtlem thei (Spot reduction)."
• Thudik: Hei hi thudik lo lian tak a ni. Kan taksa hmun khat chauh atang hian thau kan hloh thei lo. Exercise kan neih a, calorie kan hal hian kan taksa hmun hrang hrang atangin thau kan hloh zauh zauh a. Pum thau hloh tur chuan kan taksa pum puiah thau kan hloh a ngai a ni.
• Ngaihdan dik lo 3: "Abs exercise chauh hian hnungzang natna a tidam thei."
• Thudik:Pum ruh chak tak hian hnungzang natna a tiziaawm thei tih chu a dik a ni. Mahse, hnungzang na zawng zawng hi thil inang vang a ni lo. A châng chuan damdawi lam inenkawl a ngai mai thei. Chuvangin, hnungzang na reng reng i neih chuan Doctor pan a tha ber.

Damdawi lam thurawn lak hun tur

I pum ruh tichak tura exercise hi a tlangpuiin a him. Mahse, a hnuaia thil thlengah hian damdawi lam thurawn lak hi a finthlak hle ang:

• Pum natna nasa tak, awm reng i neih chuan.
• Hernia (abdomen emaw groin emaw a bulge ang chi) i neih nia i rinhlelh chuan.
• Exercise i tih zawh hnu pawha i hnungzang natna a reh loh chuan, a nih loh leh a zual zel a nih chuan.
• Exercise program thar, hahthlak tak i tan hmain, a bik takin hriselna lama harsatna dang (lung natna, thisen sang ang chi) i neih chuan.

Hriat reng tur: Exercise tih dan thar i tan dawnin a te atanga tan la, zawi zawiin a chakna tihpun a tha ber. Ti lutuk lo la, ti lutuk bawk ang che.

Kan sawiho tawhte (Take-Home Message) kha hetiang hian kan rawn tarlang e:

Chuvangin, vawiin khan abdominal muscles (abdominals) chungchang kan sawi nasa hle a ni lawm ni?

• "Abs" hi muscular system a ni a, a mawi mai bakah kan taksa hriselna zawng zawng, posture, movement, leh safety atana pawimawh tak a ni.
• Abdominal muscle chi hrang hrang a awm a, chungte chuan chanvo bik an nei vek a ni.
• Heng ruhte hi chak taka vawn reng hian harsatna tam tak, hnungzang na ang chi a veng thei a ni.
• Abs chak tak siam tur chuan exercise tha tak neih a pawimawh a, ei leh in tha a, nitin nunah enkawl a pawimawh bawk.
• "Six-pack" hi mi zawng zawng tan a pawimawh lo va, "core" nghet tak erawh chu mi zawng zawng tan a pawimawh hle.
• Exercise i tih hian technique dik tak zawm la, a tul chuan mithiamte thurawn la rawh.

I taksa hi hmangaihnain enkawl la, hmangaihnain a enkawl ang che! Hemi chungchanga zawhna dang i neih chuan doctor emaw certified fitness trainer emaw zawt la.

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