Ngaba nawe ufuna ukwakha "isisu" sakho? Masizazi ngokweenkcukacha ezi zihlunu zesisu!

Molo! Unjani? Namhlanje siza kuthetha ngesihloko esinomdla kubantu abaninzi. Loo misipha esesiswini sethu, okanye njengoko sonke sisazi, "Abs". Abanye abantu babiza ezi "Abdominals". Ukuchaneka, le yindawo engaphantsi kwesifuba sakho, ngaphezu kweempundu zakho. Abanye abantu banomnqweno omkhulu wokwakha "i-six-pack". Kodwa ezi misipha zesisu aziyonto nje yokujongwa, zikwadlala indima ebaluleke kakhulu emzimbeni wethu. Ngoko ke, masithethe ngale nto ngokweenkcukacha?

Zithini kanye kanye ezi "abs"?

Ngamafutshane, "i-Abs" okanye izihlunu zesisu liqela lezihlunu ezikwindawo yesisu sethu. Zifana nenkxaso yomqolo wethu ophakathi. Cinga ngako, umthi uma njani ume nkqo kwaye uzinzile xa isiqu sawo somelele? Ngendlela efanayo, ezi zihlunu zinceda ukugcina umqolo nomzimba wethu uthe nkqo.

Ezi zihlunu zikwindawo ukusuka kwiimbambo zakho ukuya kwi-pelvis yakho. Zihlelwe ngokweengqimba ezahlukeneyo, njengesikhumba setswele. Kukho iintlobo ezahlukeneyo zezihlunu apha, nganye inomsebenzi wayo owahlukileyo.

Kubalulekile: Ukugcina ezi zihlunu ziqinile kubaluleke kakhulu kwimpilo yakho iyonke kunokubonakala umhle nje!

Iintlobo eziphambili zemisipha esiswini sethu

Ngoku makhe sibone ukuba ngoobani abadlali abaphambili kule nkqubo yezihlunu zesisu.

Imisipha "yeSix Pack" - iRectus Abdominis

Le yimisipha abantu abaninzi abayibiza ngokuba yi-"six-pack," leyo ibonakala ngaphambili kwesisu. Ihamba njengemicu emibini emide ukusuka phezulu ukuya ezantsi. Ngokukodwa, le misipha yileyo isebenza kakhulu xa ugoba phambili, uhleka, okanye ukhohlela. Ikwanceda xa sikhupha umoya ngamandla.

Nangona kunjalo, ukuze ufumane loo mbonakalo "yeepakethi ezintandathu", kufuneka kuncitshiswe amanqatha angaphezulu kweso sihlunu. Oko kuthetha ukuba akwanelanga ukuzilolonga nje, into oyityayo noyiselayo nayo inefuthe.

Izihlunu zesisu ezisecaleni - ii-Obliques

Izihlunu ezikumacala omabini esisu sakho zibizwa ngokuba yi-"obliques." Kukho iintlobo ezimbini zezi:

• Ii-Oblique zangaphandle: Ezi zezona ngqimba zingaphandle.
• Ii-Internal Obliques: Ezi zifumaneka phantsi kwee-external obliques.

Zimbini ezi zinto zikunceda ujike kwaye ugobe ecaleni. Khawuthelekelele, xa uhleli emotweni uze wolulele isandla ukuze ufumane into kwisitulo esingasemva, ezi zi-oblique ziyasebenza.

Esona sihlunu sibalulekileyo ngaphakathi - Transversus Abdominis

Olu lolona ngqimba lunzulu lwemisipha esiswini. Lusebenza njenge-corset eqinileyo ejikeleze umzimba wethu. Nangona lungabonakali kangako ngaphandle, lubaluleke kakhulu.

• Uzinzisa umqolo:Inika inkxaso enkulu emqolo.
• Inceda ukugcina ukuma kakuhle .
• Ikhusela amalungu angaphakathi .
• Oku kusebenza kakhulu xa uthatha isisu sakho uze ubambe umphefumlo wakho.

Ukuqinisa esi sihlunu se-"Transversus Abdominis" kunceda kakhulu ekunciphiseni iintlungu zomqolo.

Kutheni le nto ezi zihlunu zesisu zibaluleke kangaka kuthi?

Cinga nje ngento ebesingenakukwazi ukuyenza ngaphandle kwezi zihlunu zesisu.

• Hlala ume kakuhle: Ezi zihlunu zikunceda uhlale kwaye ume nkqo. Ukuba ziba buthathaka, ngokwemvelo uya kugoba phambili uze urhuqe.
• Yenza iintshukumo zibe lula: Udinga ezi zinto kuyo yonke into ukusuka ekugobeni phambili, ukujika emacaleni, nokuthatha into ethile phantsi.
• Uncedo ekuphefumleni: Ezi zihlunu zisebenza nzima xa ukhupha umoya, ukhohlela, okanye uthimla ngaphezu kokuphefumla okuqhelekileyo.
• Ukukhusela amalungu angaphakathi: La malungu asebenza njengekhaka lokukhusela amalungu abalulekileyo esiswini, njengesibindi, isisu, namathumbu. Ukuba kukho into ewabethayo, la malungu aqala ukuwathwala.
• Ukuthintela Iintlungu Zomqolo: Inkqubo eqinileyo yezihlunu zesisu ithetha "i-core" eqinileyo. Xa le "core" inamandla, uxinzelelo olungeyomfuneko kumqolo luyancitshiswa. Ke ngoko, iintlungu zomqolo zinokuncitshiswa kakhulu.
• Eminye imisebenzi: Ukongeza, ezi zihlunu zibaluleke kakhulu xa uxinzelelo lwesisu lufuna ukonyuswa, njengaxa kubelekwa naxa kuphuma indle.

Uyabona, ezi "zisu" azipheleli nje ekuboniseni!

Kuthekani ukuba izihlunu zesisu ziba buthathaka?

Kulungile, ngoku masibone ukuba loluphi uhlobo lweengxaki ezinokuvela ukuba ezi zihlunu zibalulekileyo ziba buthathaka.

• Ukuma kakubi: Njengoko bekutshiwo ngaphambili, ukugoba, amahlombe agobile phambili.
• Intlungu yomqolo: Le yeyona ngxaki ixhaphakileyo. Xa izihlunu zesisu zibuthathaka, izihlunu ezisezantsi komqolo kufuneka zithwale ubunzima obungakumbi. Ekuhambeni kwexesha, oku kunokukhokelela kwiintlungu zomqolo.
• Umngcipheko ophezulu we-hernia: Xa udonga lwesisu lubuthathaka, amalungu angaphakathi anokuba ne-hernia.
• Ukulahlekelwa kukulinganisela: Ezi zihlunu zinceda ukugcina ulungelelwano ngelixa umi kwaye uhamba. Ukuba ziba buthathaka, kunokwenzeka ukuba uwe.
• Ubunzima kwimisebenzi yemihla ngemihla: Nezinto ezilula ezifana nokuvuka kwindawo yokuhlala, ukuphakamisa iintsimbi, kunye nokuvuka ebhedini zinokuba nzima.

Khawucinge nje, umqolo kaNilanthi Akka uyaqaqamba qho kusasa xa evuka ebhedini. Kusenokwenzeka ukuba izihlunu zakhe zesisu zibuthathaka kancinci.

Uziqinisa njani ezi "abs"?

Umbuzo omhle! Ukuqinisa isisu sakho akupheleli nje ekwakheni i-six-pack. Kumalunga nokuqinisa umbindi wakho wonke.

• Uqheliso oluchanekileyo:
• Ukuqhotsa: Lo ngumthambo abantu abaninzi abawuqhelileyo. Kodwa kufuneka wenziwe ngokuchanekileyo. Kufuneka usebenzise izihlunu zesisu sakho ukuze ziphakame ngaphandle kokubeka uxinzelelo olungeyomfuneko entanyeni yakho.
• Iplanga: Olu luqheliselo oluhle kakhulu kumbindi wonke, kuquka ne-Transversus Abdominis. Kufuneka ugcine umzimba wakho uthe tye, njengeplanga, kwaye ugcine isisu sakho siqinile.
• Ukuphakamisa Imilenze: Ukulala phantsi, ukuphakamisa nokwehlisa imilenze yomibini ngokuthe nkqo. Oku kulungele izihlunu zesisu esisezantsi.
• Inja-Intaka: Guqa phantsi, beka izandla zakho phantsi, uze wolule ingalo enye nomlenze ochaseneyo ngqo phambili nangasemva ngaxeshanye. Oku kulungele ukulinganisela nomzimba.
• Iplanga Elisecaleni: Lilungile kakhulu kwii-oblique.
• Eyona nto ibalulekileyo: Ukuma kakuhle kunobuninzi kubaluleke kakhulu kunobungakanani bomthambo owenzayo . Ukukwenza gwenxa kunokukhokelela ekwenzakaleni. Ukuba awuqinisekanga, kungcono ubuze ingcali yokomelela komzimba.

• Isondlo Esilungileyo:

Nokuba wenza kangakanani na umthambo wesisu, ukuba kukho ungqimba lwamafutha esiswini sakho, loo "six pack" ayizukubonakala. Kungoko ke, kubaluleke kakhulu ukutya ukutya okunesondlo kwaye unciphise ukutya okuneswekile eninzi namafutha. Kukwakho nentetho ethi "Isisu senziwe ekhitshini"!

• Imisebenzi Yemihla Ngemihla:

Cinga ngezihlunu zesisu sakho imini yonke, kungekuphela nje xa uzilolonga.

• Hlala uthe nkqo xa uhleli.
• Xa uphakamisa into ethile, qinisa isisu sakho uze uyiphakamise.
• Ngale ndlela, unokuqinisa umbindi wakho nangona unezinto ezincinci.

Ezinye iingcamango ezingalunganga malunga "nesisu"

Kukho iintlobo ngeentlobo zamabali kuluntu malunga nezi "zisu". Makhe sijonge ezimbalwa zazo.

• Ingcamango ephosakeleyo 1: "Ndifuna ukwenza ii-crunches ezili-100 ngosuku ukuze ndifumane 'i-six pack'."
• Inyani: Awuyi kufumana "i-six pack" ngokwenza i-crunches nje kuphela. Kufuneka wenze iintlobo ngeentlobo zemithambo engundoqo. Kwakhona, ukutya kubaluleke kakhulu. Nokuba wenza i-crunches ezili-1000 ngosuku, akuyi kusebenza ukuba awunayo i-diet.
• Ingcamango ephosakeleyo yesi-2: "Unganciphisa kuphela amafutha kwiindawo ezinamabala esiswini (ukunciphisa amabala)."
• Inyani: Le yintsomi enkulu. Asinakulahlekelwa ngamafutha kwindawo enye yomzimba wethu. Xa sizilolonga kwaye sitshisa iikhalori, silahlekelwa ngamafutha emzimbeni wonke kancinci kancinci. Ukuze silahlekelwe ngamafutha esiswini, kufuneka silahlekelwe ngamafutha emzimbeni wonke.
• Ingcamango ephosakeleyo 3: "Ukuzivocavoca isisu kuphela kunokunyanga iintlungu zomqolo."
• Inyani:Liyinyaniso elokuba izihlunu zesisu ezomeleleyo zinokunceda ekunciphiseni iintlungu zomqolo. Nangona kunjalo, ayizizo zonke iintlungu zomqolo ezibangelwa yinto enye. Ngamanye amaxesha unyango lunokufuneka. Ke ngoko, ukuba unentlungu yomqolo engapheliyo, kungcono ukubona ugqirha.

Ixesha lokufuna ingcebiso kwezonyango

Ukuzilolonga ukuze uqinise izihlunu zesisu sakho ngokubanzi kukhuselekile. Nangona kunjalo, kububulumko ukufuna ingcebiso kagqirha kwezi meko zilandelayo:

• Ukuba unentlungu yesisu eqatha nengapheliyo.
• Ukuba ukrokrela ukuba une-hernia (njengokudumba esiswini okanye emqolo).
• Ukuba intlungu yakho yomqolo ayipheli nokuba sele uyiqhelisile, okanye ukuba iya isiba mandundu ngakumbi nangakumbi.
• Ngaphambi kokuba uqale inkqubo entsha yokuzilolonga enzima, ingakumbi ukuba unezinye iingxaki zempilo (ezifana nesifo sentliziyo, uxinzelelo lwegazi oluphezulu).

Khumbula: Xa uqala umthambo omtsha, kungcono uqale kancinci kancinci uze wonyuse kancinci kancinci amandla. Musa ukuwugqithisa kakhulu uze uwugqithise.

Nantsi isishwankathelo sento esiyithethileyo (Umyalezo Wokubuyela Ekhaya):

Ngoko ke, sithethe kakhulu ngemisipha yesisu (isisu) namhlanje, akunjalo?

• "Ii-Abs" yinkqubo yemisipha engengobuhle nje kuphela, kodwa ikwabaluleke kakhulu kwimpilo iyonke, ukuma, intshukumo, kunye nokhuseleko lomzimba wethu.
• Kukho iintlobo ezahlukeneyo zezihlunu zesisu, nganye yazo inendima ethile.
• Ukugcina ezi zihlunu zomelele kunokuthintela iingxaki ezininzi, ezifana neentlungu zomqolo.
• Ukuze wakhe amathumbu aqinileyo, kubalulekile ukuzilolonga ngokufanelekileyo, ukutya kakuhle, kunye nokuzinyamekela kubomi bakho bemihla ngemihla.
• I-"six-pack" ayibalulekanga kuye wonke umntu, kodwa i-"core" eqinileyo ibalulekile kuye wonke umntu.
• Landela indlela efanelekileyo xa uzilolonga, kwaye ufumane iingcebiso zeengcali ukuba kuyimfuneko.

Phatha umzimba wakho ngothando, kwaye uza kukuphatha ngothando! Ukuba unemibuzo engaphezulu malunga noku, buza ugqirha okanye umqeqeshi wokomelela oqinisekisiweyo.

isisu , isisu esingaphakathi, izihlunu zesisu, izihlunu zesisu, iipakethi ezintandathu, amandla angaphakathi, umthambo