Ukuzivocavoca umzimba Ukuzivocavoca Amakhondomu

Izisu zomzimba zakhiwa ngamaqembu amane emisipha. Lezi zinhlanzi ziyi-abctinus ye-rectus, i-transversus abdominus, i-oblique yangaphakathi, nemisipha yangaphandle ye-oblique. Leli qembu lemisipha lisiza ukuqiniswa kwesiqu, ukuhlinzeka ngokuzinza komzimba, nokusiza ekujuleni nasekujikelezeni kwesiqu.

Ukuqinisa lezi misipha kusiza ukusekela uhlaka lomzimba futhi kunganciphisa ubuhlungu kanye nokulimala emuva. Ngokugcina izibeletho zakho ziqinile, ungasiza ukusekela emuva kwakho futhi unciphise inani lokucindezeleka elibekwe phezu komgogodla wakho.

Uma unezinhlungu emuva, hlola nomuthi wakho wenyama futhi ufunde ukuthi ungenzenjani ukuze uphathe kahle ubuhlungu bakho . I-PT yakho ingakusiza ukuthi uthole izivivinyo ezinhle kakhulu kuwe, futhi angakusiza ukuba uthole futhi ugcine ukuma okuhle ukugcina umgogodla wakho endaweni efanele.

Ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca ngemuva kwakho, kufanele uhlole nodokotela wakho ukuqinisekisa ukuthi ukuzivocavoca kuphephile ukuba ukwenze.

Izikhwama zamathumbu emisipha yakho yomzimba

Indlela yokwenza ama-crunches omzimba

I-crunches yindlela enhle yokuqinisa imisipha yakho yangaphakathi ngaphandle kokubeka ukucindezeleka okukhulu emhlane wakho ophansi nomgogodla. Nansi indlela owenza ngayo i-crunch efanele:

1. Themba ngemuva kwakho
2. Bhonqa ngamadolo endaweni ekhululekile
3. Vala iminwe yakho ngemuva kwekhanda lakho noma uwele izingalo zakho phambi kwesifuba sakho
4. Gcoba ikhanda lakho, amahlombe, futhi phezulu uphindele phansi
5. Gcina emuva kwakho okuphansi uxhumana phansi; kufanele uvuke kuphela amasentimitha ambalwa
6. Phefumula lapho uvuka
7. Bamba lesi sikhundla imizuzwana engu-3
8. Buyela kancane kancane esimweni sokuqala
9. Phinda izikhathi ezingu-10

Uma uzizwa ubuhlungu obuya emuva ngenkathi wenza umqubuzana, kufanele ume bese uhlola nodokotela wakho noma uchwepheshe wezempilo

I-Low Ab Leg Leg iphakamisa

Ukuphakama kwegundane eliphansi kuyindlela enselele, kodwa ephumelelayo yokuqinisa imisipha yakho ephansi yesisu. Nansi indlela oyithola ngayo:

• Themba ngemuva kwakho
• Bhonqa amadolo akho kuma-degree angu-15
• Vumelanisa imisipha yakho yesisu ukuze uphakamise izinyawo zakho phansi e-arc njenge-motion
• Phakamisa izinyawo zakho cishe ngamasentimitha angu-10 phezulu
• Kancane kancane (ku-arc efanayo ne-motion motion) buyisela imilenze / izinyawo zakho phansi
• Phinda izikhathi ezingu-10

Qaphela ukugwema noma yikuphi ukucindezela emuva kwe-back back ngenkathi wenza lo msebenzi. Uma uzizwa ubuhlungu, yimisa futhi uhlole nodokotela wakho siqu.

Ukuphikisa Ukuhlala Ups

Lezi zindawo eziphikisayo zindlela enhle yokuthola izibopho zakho ezenzweni bese usebenza kahle. Nansi indlela ozenza ngayo:

1. Themba ngemuva kwakho
2. Bhonqa ngamadolo endaweni ekhululekile
3. Vala iminwe yakho ngemuva kwekhanda lakho
4. Gcoba ikhanda lakho, amahlombe, phezulu bese uhlehla phansi bese ubheka uhlangothi lwakho lwesobunxele kuya emadolweni akho okunene
5. Philisa uma uphakamisa
6. Bamba lesi sikhundla ngamasekhondi angu-5
7. Buyela kancane kancane esimweni sokuqala
8. Gcoba ikhanda lakho, amahlombe, phezulu futhi wehla emuva phansi bese ubheka ngakwesokunene sakho ngakwesokunxele sakho
9. Bamba lesi sikhundla ngamasekhondi angu-5
10. Futhi, phefumula njengoba uphakamisa
11. Buyela kancane kancane esimweni sokuqala
12. Phinda izikhathi ezingu-10 ezishintshashintsha ukunyakaza kwakho okuphikisayo

Ukugcina i-abs yakho isebenze kahle kuyindlela enhle yokuhlala ngokuma, futhi ngokuzivocavoca njalo nokugcina isimo esifanele emhlane wakho , ungase ukwazi ukuvimbela noma yikuphi ukuhlaselwa kobuhlungu emuva noma i-sciatica.