Ngaba uzimisele ukusebenza phantsi kwakho amafutha esiswini ucinga ukuba uzakuqala ngengomso? Okanye kungekudala? ‘Kungekudala’ kuthatha ixesha elide ukufika, okanye akufiki kwaphela. Ngaba sele ifikile kuwe? Ycinge!
Ngaba uyafuna ukungena kule lokhwe intle uchithe lonke ugcino lwakho lwexesha leziyunguma? Ke ngoku lixesha lokuba uzimisele kwaye uqalise ukwenza ezinye imithambo ukunciphisa amanqatha esiswini ! Ngexesha leziyunguma ezijikeleze, ngoku lixesha ngoku kunakuqala ukuzama ukuphulukana nalo umaleko ungaphezulu! Ayisiyondlela obukeka ngayo kuphela, imalunga ukuba sempilweni .
Ngokungathandabuzekiyo udinga inguqu encinci yendlela yokuphila ukuze uphulukane ne-flab ejikeleze isisu sakho, kunye nokubandakanya umthambo ochanekileyo wokulwa nalo linyathelo eliyimfuneko. Ewe, imithambo yakho yesiqhelo iya kunceda ukomelela ngokupheleleyo, kodwa ukuba ufuna ukuhlasela amanqatha esisu, sinemithambo nje yakho!
Nye. Iicrunches
Mbini. I-Twist Crunches
3. I-Side Crunches
Isine. Reverse Crunches
5. Ukujija kwemiphunga
6. Ukufunxa isisu
7. Ii-FAQs
Iicrunches
Le yenye yeendlela ezilungileyo zokujongana nala manqatha amancinci angaphaya kwesisu. Iingcali zithi ikwinqanaba eliphezulu phakathi kwe imithambo yokutshisa amafutha kwaye kufuneka uzibandakanye ezi kwiseti yakho yemithambo.
Njani: Lala phantsi kwi-a i-yoga mat . Goba amadolo akho iinyawo zakho zithe tyaba phantsi. Iinyawo zakho kufuneka zibe hip-width ngaphandle. Emva koko kufuneka uphakamise izandla zakho kwaye uzithathe emva kwentloko yakho, nentloko yakho ezintendeni zakho okanye izithupha zakho emva kweendlebe zakho. Musa ukudibanisa iminwe yakho. Ngoku, phefumlela ngokunzulu kule ndawo. Phakamisa kancinci i-torso yakho ephezulu emgangathweni, ukhuphe umoya ngelo xesha.
Phakamisa i-torso yakho kangangoko unako ngaphandle kokutshintsha indawo yeyiphi enye inxalenye yomzimba, uze ubuyele kwindawo yokulala, uphefumle xa ubuyela phantsi. Unokuphefumla xa uphakamisa i-torso yakho kwakhona. Zama ukugcina umgama wee-intshi ezintathu phakathi kwesifuba sakho kunye nesilevini ukuze ungagxininisi intamo yakho. I ingqwalasela kufuneka ibe sesisu , ingekuko nje ukunyuswa.
Abaqalayo kufuneka bazame ukwenza ii-crunches ezili-10 ngeseti nganye, kwaye benze ubuncinane iiseti ezimbini okanye ezintathu ngosuku.
Ingcebiso: Unokwenza oku ngesandla sakho uwele esifubeni sakho.
I-Twist Crunches
I-crunch eqhelekileyo ineenguqu ezininzi, zonke ezinceda ngokukodwa yenzelwe ukunciphisa amanqatha esiswini . Kuya kufuneka uthathe iiveki ezimbalwa ukuze uqhelane ne-crunches esisiseko kwaye emva koko udlulele kwezinye iinguqulelo ezisebenzayo ngakumbi. Eyokuqala phakathi kwezi yi-twist crunch.
Njani: Kufuneka ulale ngomqolo kwindawo enzima (i-mat phantsi) kwaye ugobe imilenze yakho ngeenyawo zakho phantsi. Ukuma kwezandla zakho kufana ne-crunches, phantsi kwentloko yakho. Ngoku kuza umahluko, endaweni yokuphakamisa i-torso yakho, phakamisa igxalaba lakho lasekunene ngasekhohlo, unciphise intshukumo yegxalaba lasekhohlo.
Phinda isenzo kwelinye icala-ukuphakamisa ihlombe lakho lasekhohlo phezu kwasekunene kwakho. Lo ngumjikelo omnye opheleleyo. Kwakhona, kubaqalayo, ii-crunches ezili-10 kwiseti nganye ziyasebenza, kwaye uzame ukufezekisa iiseti ezimbini ukuya kwezintathu ubuncinane.
Ingcebiso: Sebenzisa kuphela isisu sakho kunye nesinqe sakho ukuze uphakamise ukolula ngcono kwisisu.
I-Side Crunches
Enye yezinye iinguqu ze-crunch ezincedayo ulahlekelwe yiflab ejikeleze isisu , i-crunch side igxininisa ngakumbi kwiimisipha zecala.
Njani: Zibekele i-twist crunch, onke amalungu omzimba akwindawo efanayo ne-twist crunch. Emva koko, xa usenza i-crunch, jika imilenze yakho kwicala elifanayo namagxa akho. Abaqalayo kufuneka bajolise kwiiseti ezimbini ukuya kwezintathu zee-crunches zecala, kunye nokuphindaphinda kwe-10 kwisethi nganye.
Ingcebiso: Yiba nendawo ekugxilwe kuyo xa usenza i-crunches ukuze ugcine umgama phakathi kwesilevu sakho kunye nesifuba.
Reverse Crunches
I-reverse crunch isetyenziswa kwizisu ezinqamlezayo, esona sihlunu sinzulu esiswini. Yenye yezona ntshukumo zisebenzayo ukuya ulahlekelwe ngamafutha esiswini , ingakumbi kubafazi. Ungaqhubela phambili ukubuyisela umva i-crunches emva kweeveki ezimbalwa zokukhululeka kunye nezinye iinguqulelo.
Njani: Lala phantsi kwindawo yokuqhafaza, kwaye ngaphambi kokuba wenze i-crunch, phakamisa imilenze yakho emoyeni-izithende zakho zingaba phezulu emoyeni okanye ezinqeni zakho. Exhale njengoko uphakamisa i-torso yakho, kwaye uzise amathanga akho esifubeni sakho. Qinisekisa ukuba isilevu sakho siphumile esifubeni sakho. Unako kwakhona ukuzisa impumlo yakho emadolweni.
Ingcebiso: Ungawela amaqatha akho ukuba ufuna xa uphakamisa imilenze yakho phezulu.
Ukujija kwemiphunga
Oku kukuzilolonga kwabaqalayo abafuna ukunciphisa amanqatha esiswini ngokukhawuleza . Kwakhona ngumsebenzi omkhulu womzimba ophantsi kwaye yomeleza undoqo wakho . Unokusebenzisa oku njengomsebenzi wokufudumala ukufumana ukuhamba kwegazi kwiimisipha ezininzi ngexesha elinye.
Njani: Kufuneka ume kunye nemilenze yakho i-hip-width ngaphandle. Amadolo akho kufuneka agobe kancinci. Ngoku, shiya izandla zakho zombini phambi kwakho, uqinisekise ukuba zihambelana namagxa akho kwaye uzigcine zihambelana nomhlaba. Ngena kwindawo yokuma unyawo lwakho lwasekhohlo lubheke phambili.
Ngoku, jija umzimba wakho ongaphezulu ngasekhohlo kunye ne-torso yakho. Emva koko, zama ukufikelela kwiingalo zakho ezoluliweyo kwicala lakho lasekhohlo. Cinga ngokukhomba ekhohlo kweyakho icici lesibhono . Kancinci uhambise iingalo zakho embindini kwaye uqhubele phambili ngonyawo oluchaseneyo kwaye ujije kwelinye icala. Ungasebenzisa amanyathelo ali-10 kwiseti nganye kwaye wenze iiseti ezimbini kwinqanaba labaqalayo.
Ingcebiso: Nje ukuba usakhe ukunyamezelana nalo msebenzi, unokuwenza ngokubamba ubunzima (njengebhola yeyeza) ezandleni zakho.
Ukufunxa isisu
Umthambo wokufunxa isisu unefuthe eliphantsi, kwaye ugxininisa kakhulu ekuphefumleni kwakho kunokunyusa izinga lentliziyo yakho. Bubuchule obukhulu be ukulahlekelwa ngamafutha esiswini kwaye isetyenziswa kwiindlela ezahlukeneyo zoqeqesho. Isebenza ngamandla ukuqeqesha izihlunu zesisu kunye nokuphucula ukuma.
Njani: Isebenza ngokufanelekileyo a yolula ukuma . Ukwenza i-vacuum yesisu, yima ngokuthe tye phantsi, kwaye ubeke izandla zakho ezinqeni zakho. Ngoku, wukhuphele ngaphandle wonke umoya, kangangoko unako. Ngokufanelekileyo, kufuneka uzive ukuba akukho moya emiphungeni yakho. Emva koko, wandise isifuba sakho, kwaye uthathe isisu sakho ngokusemandleni kwaye ubambe.
Zama ukucinga ukuba ubuya kwenza ntoni xa ufuna inkaba yakho ibambe umqolo wakho, wenze intshukumo. Zama ukubamba imizuzwana engama-20 ukuba ungumqali, kwaye ukhulule. Leyo sisishunqulelo esinye. Phinda amaxesha ali-10 kwiseti enye.
Yintoni omawuyiphephe: Lo msebenzi kufuneka wenziwe kwisisu esingenalutho, ngaphandle koko, kuya kukhokelela kwimiba yokugaya. Ukuba unengxaki yentliziyo okanye imiphunga, ungafuna ukuyitsiba le.
Ii-FAQs
Q. Yeyiphi imithambo yesiqhelo eya kunceda ekulahlekeni kwamafutha esiswini?
KUYA. Ukuzivocavoca okumbalwa kwe-cardio kunceda ukutshisa iikhalori kunye nokunyibilikisa amanqatha angafunekiyo, kodwa kuya kuba ngumzimba wonke. Ukhetha ukuhamba, ukubaleka, okanye ukubaleka. Ukuhamba ngesantya esikhawulezayo malunga nemizuzu engama-30-45 iintsuku ezine ukuya ezintlanu ngeveki okanye ngaphezulu ziya kusebenza. Nje ukuba uzuze amandla emiphunga, ungaqhubela phambili ekubalekeni ngesantya esithe chu kangangexesha elifanayo, kwaye ekugqibeleni ubandakanye imizuzu embalwa yokubaleka ngaphakathi kwindlela yakho yesiqhelo.
Q. Kwenzekani ukuba andikwazi ukunyusela umzimba wam phezulu xa ndisenza i-crunches?
KUYA. Le yingxaki kubo bonke abaqalayo, kwaye akukho nto yokukhathazeka ngayo. Ukuba awukwazi ukuza ngokupheleleyo xa uqalisa imithambo, zitsalele phezulu kangangoko unako. Ngokuthe ngcembe, ngokwenza umthambo rhoqo, uya kufezekisa intshukumo engcono ngokulula ngakumbi. Yibethe nje, unganikezeli!
UMBUZO
KUYA. Ukuqubha kukwaluhlobo lomthambo we-cardio olunge kakhulu emzimbeni. Ikunceda utshise iikhalori, unciphise umzimba kunye nethoni yomzimba wakho! Nangona ukuqubha kuyindlela enkulu yokutshisa iikhalori, kufuneka udibanise uhlobo oluthile lwe-crunches kunye nolunye uhlobo lokuzilolonga kwindlela yakho yeveki ukuya. kujoliswe ngokukodwa kumafutha esisu .
