Unodawo kuvaka "dumbu" rako here? Ngatizivei zvakadzama nezvetsandanyama idzi dzemudumbu!

Mhoroi! Makadii? Nhasi tichataura nezvenyaya inonakidza vanhu vazhinji. Ndiyo tsandanyama dziri mudumbu medu, kana kuti sezvatinozviziva tese, "Abs". Vamwe vanhu vanodanawo idzi "Abdominals". Kutaura chokwadi, iyi ndiyo nzvimbo iri pasi pechipfuva chako, pamusoro pemagaro ako. Vamwe vanhu vane chishuwo chikuru chekuvaka "six-pack". Asi tsandanyama idzi dzemudumbu hadzisi dzekungotarisa chete, dzinoitawo basa rakakosha mumuviri wedu. Saka, ngatitaurei nezvazvo zvakadzama?

Chii chaizvo chinonzi "abs" idzi?

Zvichitaurwa zviri nyore, "Abs" kana kuti tsandanyama dzemudumbu iboka retsandanyama dziri mudumbu medu. Dzakaita sechitsigiro chepakati pedumbu redu. Funga nezvazvo, muti unomira sei wakatwasuka uye wakasimba kana hunde yawo yakasimba? Saizvozvowo, tsandanyama idzi dzinobatsira kuchengetedza musana wedu nemuviri wakatwasuka.

Tsandanyama idzi dziri munzvimbo iyi kubva pambabvu dzako kusvika pachiuno chako. Dzakarongwa muzvikamu zvakasiyana-siyana, seganda rehanyanisi. Kune mhando dzakasiyana dzetsandanyama pano, imwe neimwe iine basa rayo rakasiyana.

Zvakakosha: Kuchengetedza tsandanyama idzi kwakakosha pahutano hwako pane kungova nechimiro chakanaka chete!

Mhando huru dzetsandanyama dziri mudumbu redu

Iye zvino ngationei kuti ndivanaani vari muhurongwa uhwu hwetsandanyama dzemudumbu.

Mhasuru ye "Six Pack" - Rectus Abdominis

Iyi ndiyo tsandanyama inonzi nevanhu vazhinji inonzi "six-pack," iyo inoonekwa pamberi pedumbu. Inomhanya semitsetse miviri mirefu kubva kumusoro kusvika pasi. Kunyanya, tsandanyama iyi ndiyo inoshanda zvakanyanya kana ukakotama mberi, kuseka, kana kukosora. Inobatsirawo patinoburitsa mweya nesimba.

Zvisinei, kuti uonekwe se "six pack", mafuta ari pamusoro pemhasuru iyoyo anofanira kuderedzwa. Izvi zvinoreva kuti hazvina kukwana kungorovedza muviri, zvaunodya nezvaunonwa zvine zvazvinoitawo.

Tsandanyama dzemudumbu dziri parutivi - Obliques

Tsandanyama dziri kumativi ese edumbu rako dzinonzi "obliques." Kune mhando mbiri dzadzo:

• Zvidimbu zvekunze: Aya ndiwo maburi ekunze.
• MaOblique Emukati: Aya ari pasi pemaoblique ekunze.

Pamwe chete, izvi zviviri zvinokubatsira kutenderedza nekukotama parutivi. Fungidzira, paunenge wakagara mumotokari wobva watambanudza ruoko kuti utore chimwe chinhu kubva pachigaro chekumashure, aya ndiwo maburi ari kushanda.

Iyo inonyanya kukosha tsandanyama mukati - Transversus Abdominis

Iri ndiro denderedzwa remhasuru rakadzama mudumbu. Rinoshanda se corset yakamanikana yakakomberedza muviri wedu. Kunyangwe risingaonekwe zvakanyanya kubva kunze, rakakosha zvikuru.

• Inodzikamisa musana:Inopa rutsigiro rwakanaka kumusana.
• Zvinobatsira kuchengetedza chimiro chakanaka .
• Inodzivirira nhengo dzemukati .
• Izvi ndizvo zvinonyanya kushanda kana uchitora dumbu rako wobata mweya wako.

Kusimbisa tsandanyama iyi inonzi "Transversus Abdominis" kunobatsirawo zvikuru mukuderedza marwadzo emusana.

Sei tsandanyama idzi dzemudumbu dzichikosha kwatiri?

Ingofunga nezvezvatisingazokwanisi kuita pasina tsandanyama idzi dzemudumbu.

• Ramba wakamira zvakanaka: Tsandanyama idzi dzinokubatsira kugara wakatwasuka uye kumira wakatwasuka. Kana dzikapera simba, unozokotama wobva watsvedza.
• Ita kuti kufamba kuve nyore: Unoda izvi pane zvese kubva pakukotama mberi, kutendeukira kumativi, uye kutora chimwe chinhu kubva pasi.
• Rubatsiro pakufema: Tsandanyama idzi dzinoshanda nesimba kana uchiburitsa mweya, uchikosora, kana kuhotsira zvakanyanya kupfuura kufema kwakajairika.
• Kudzivirira nhengo dzemukati: Idzi dzinoshanda sedziviriro kunhengo dzinokosha dziri mudumbu, dzakadai sechiropa, dumbu, uye ura. Kana chimwe chinhu chikarova, tsandanyama idzi ndidzo dzinotanga kutakura.
• Kudzivirira Marwadzo Emusana: Sisitimu yakasimba yetsandanyama dzemudumbu zvinoreva "core" yakasimba. Kana "core" iyi yakasimba, kumanikidzwa kwemusana kusingakoshi kunodzikira. Nokudaro, marwadzo emusana anogona kuderedzwa zvakanyanya.
• Mamwe mabasa: Pamusoro pezvo, tsandanyama idzi dzinonyanya kukosha kana dumbu richida kuwedzerwa, senge panguva yekusununguka uye panguva yekuzvibatsira.

Unoona, "mazamu" aya haasi ekuti "zviratidze" chete!

Chii chinoitika kana tsandanyama dzemudumbu dzikashaya simba?

Zvakanaka, ngationei kuti ndeapi matambudziko anogona kumuka kana tsandanyama idzi dzikakosha dzikashaya simba.

• Kusamira zvakanaka: Sezvambotaurwa, kukotama, mapendekete akakotama mberi.
• Kurwadziwa kwemusana: Iri ndiro dambudziko rinowanzoitika. Kana tsandanyama dzemudumbu dzisina simba, tsandanyama dziri kumusana wepazasi dzinofanira kutakura huremu hwakawanda. Nekufamba kwenguva, izvi zvinogona kukonzera kurwadziwa kwemusana.
• Kuwanda kwenjodzi yekubatwa nehernia: Kana madziro edumbu asina simba, nhengo dzemukati dzine mukana wekuita hernia.
• Kurasikirwa nekuenzana: Tsandanyama idzi dzinobatsira kuchengetedza kuenzana paunenge wakamira uye uchifamba. Kana dzikapera simba, unogona kuwa.
• Kuoma nemabasa ezuva nezuva: Kunyangwe zvinhu zviri nyore sekumuka kubva panzvimbo yakagara, kusimudza zvinorema, uye kubuda pamubhedha zvinogona kuoma.

Fungidzira, musana waNilanthi Akka unorwadza mangwanani ega ega paanomuka pamubhedha. Zvingangodaro kuti tsandanyama dzemudumbu make hadzina simba.

Unosimbisa sei "dumbu" iri?

Mubvunzo wakanaka! Kusimbisa dumbu rako hakusi kungogadzira six-pack chete. Zviri pamusoro pekusimbisa dumbu rako rese.

• Maekisesaizi Akarurama:
• Kurovera: Ichi chiito chinozivikanwa nevanhu vazhinji. Asi chinofanira kuitwa nemazvo. Unofanira kushandisa tsandanyama dzemudumbu kuti dzibude pasina kuisa kumanikidzwa kusingakoshi pamutsipa wako.
• Puranga: Iri ibasa rakanaka kwazvo remuviri wese, kusanganisira Transversus Abdominis. Unofanira kuchengetedza muviri wako wakatwasuka, sepuranga, uye kuchengetedza dumbu rako rakabatirira.
• Kusimudza Makumbo: Kurara pasi, kusimudza nekudzikisa makumbo ese akatwasuka. Izvi zvakanaka kune tsandanyama dzemudumbu.
• Imbwa Yeshiri: Pfugama pasi, isa maoko ako pasi, wotambanudza ruoko rumwe negumbo rakapesana zvakananga mberi nekudzoka panguva imwe chete. Izvi zvakanaka pakusimbisa muviri uye kuenzana.
• Puranga reparutivi: Rakanaka kwazvo kune maoblique.
• Chinhu chinonyanya kukosha: Kuumbwa zvakanaka kupfuura kuwanda kwemuviri kwakakosha kupfuura huwandu hwekurovedza muviri kwaunoita . Kuita zvisirizvo kunogona kukonzera kukuvara. Kana usina chokwadi, zvakanaka kubvunza nyanzvi yekurovedza muviri.

• Kudya Kwakanaka:

Kunyangwe ukaita maekisesaizi edumbu zvakadii, kana paine mafuta akawanda mudumbu mako, "six pack" iyoyo haizoonekwi. Saka, zvakakosha kudya chikafu chakaringana uye kuderedza chikafu chine shuga yakawanda nemafuta. Panewo chirevo chinoti "Abs inogadzirwa mukicheni"!

• Mabasa Ezuva Nezuva:

Funga nezvemhasuru dzemudumbu mako mukati mezuva, kwete chete paunenge uchirovedza muviri.

• Gara wakatwasuka paunenge wakagara.
• Kana uchisimudza chimwe chinhu, simbisa dumbu rako wochisimudza.
• Nenzira iyi, unogona kusimbisa moyo wako kunyangwe nezvinhu zvidiki.

Mamwe mafungiro asiri iwo nezve "abs"

Kune nyaya dzakasiyana-siyana munharaunda nezve "zvironda zvedumbu" izvi. Ngatitarisei dzimwe dzadzo.

• Pfungwa isiriyo 1: "Ndinofanira kuita ma crunches zana pazuva kuti ndiwane 'six pack'."
• Chokwadi: Hauzowani "six pack" nekungodya ma "crunches". Unofanira kuita maekisesaizi akasiyana-siyana. Zvakare, kudya kwakakosha zvikuru. Kunyangwe ukaita ma "crunches" chiuru pazuva, hazvishande kana usina kudya kwakakodzera.
• Pfungwa isiriyo 2: "Unogona kuderedza mafuta chete muzvivara zviri mudumbu (Kuderedza madonhwe)."
• Chokwadi: Iyi ingano huru. Hatigone kuderedza mafuta kubva panzvimbo imwe chete yemuviri wedu. Patinoita maekisesaizi uye tichipisa macalorie, tinorasikirwa mafuta kubva mumuviri wese zvishoma nezvishoma. Kuti tibvise mafuta mudumbu, tinofanira kuderedza mafuta mumuviri wese.
• Pfungwa isiriyo 3: "Kurovedza muviri nedumbu chete kunogona kurapa marwadzo emusana."
• Chokwadi:Ichokwadi kuti tsandanyama dzakasimba dzemudumbu dzinogona kubatsira kuderedza marwadzo emusana. Zvisinei, haasi marwadzo ese emusana anokonzerwa nechinhu chimwe chete. Dzimwe nguva kurapwa kunogona kudiwa. Saka, kana uine marwadzo emusana anoramba aripo, zvakanaka kuti uone chiremba.

Nguva yekutsvaga mazano ekurapa

Maekisesaizi ekusimbisa tsandanyama dzemudumbu anowanzo kuve akachengeteka. Zvisinei, kuchenjera kutsvaga mazano echiremba mune zvinotevera:

• Kana uine kurwadziwa kwakanyanya mudumbu, kunoramba kuripo.
• Kana uchifungidzira kuti une hernia (yakadai sekuzvimba mudumbu kana muhudyu).
• Kana kurwadziwa kwemusana wako kusingapere kunyangwe mushure mekurovedza muviri, kana kuti kukaramba kuchikura.
• Usati watanga chirongwa chitsva chekurovedza muviri chinonetesa, kunyanya kana uine zvimwe zvirwere (zvakaita sechirwere chemwoyo, BP).

Yeuka: Paunotanga maekisesaizi matsva, zvakanaka kutanga zvishoma nezvishoma wowedzera simba zvishoma nezvishoma. Usazvinyanyisa wobva wazvinyanyisa.

Heino pfupiso yezvatakakurukura (Mharidzo Yekuenda Kumba):

Saka, tataura zvakawanda nezvetsandanyama dzemudumbu nhasi, handiti?

• "Abs" isimba remhasuru risingangove rakanaka chete, asi rinokoshawo pahutano, chimiro, kufamba, uye kuchengetedzeka kwemuviri wedu.
• Kune mhando dzakasiyana dzemhasuru dzemudumbu, imwe neimwe ine basa rayo.
• Kuchengetedza tsandanyama idzi kwakasimba kunogona kudzivirira matambudziko akawanda, akadai sekurwadziwa kwemusana.
• Kuti uve nesimba remudumbu, zvakakosha kurovedza muviri nemazvo, kudya zvakanaka, uye kuzvitarisira muhupenyu hwako hwezuva nezuva.
• "Six-pack" haisi chinhu chakakosha kune munhu wese, asi "core" yakasimba inokosha kune munhu wese.
• Tevedzera nzira dzakakodzera pakuita maekisesaizi, uye tsvaga mazano enyanzvi kana zvichidikanwa.

Bata muviri wako nerudo, uye uchakubata nerudo! Kana uine mimwe mibvunzo nezveizvi, bvunza chiremba kana mudzidzisi wekurovedza muviri ane hunyanzvi.

` dumbu, dumbu, tsandanyama dzemudumbu, tsandanyama dzemudumbu, mapaketi matanhatu, simba remukati, kurovedza muviri