Chifukwa Chake Mumamva Kupweteka kwa Pakhosi Pamene Mukuchita Crunches
Zamkati
Monga ambiri ochita masewera olimbitsa thupi omwe amasintha nthawi zonse, ndidazindikira kuti ndiyenera kuyamba kugwira ntchito yofunika kwambiri. Koma nditawonjezera kusiyana kwakanthawi kochepa pamachitidwe anga anthawi zonse, ndidazindikira kuti sinali thumba langa lomwe linali kutopa chifukwa linali khosi langa. Nthawi zonse ndikabwera, minyewa yogwira mutu wanga inali kulira mokulira kuposa sixpack yanga yomwe ndidzakhala posachedwa. Ululuwo unatha ngati kupweteka kwa minofu, kotero ndinaganiza kuti khosi langa linali lofooka. Ndinachita manyazi, sindinaganizirepo zambiri mpaka nditayamba kugwira ntchito ndi mnzanga komanso theka kupyola masewera olimbitsa thupi osalimbikitsa, osalimbikitsidwa, adanena kuti sanamvepo m'kati mwake, koma m'malo mwake - mumangoganiza - m'khosi mwake. "Kupweteka kwa khosi panthawi yazingwe ndizofala modabwitsa," akutsimikizira a Pete McCall, C.S.C.S., wophunzitsa ku San Diego komanso wolandila Zonse Paza Podcast. Kuphatikiza apo, anandiuza, sungalimbitse khosi lako, ndipo silingathetse mavuto ambiri. Kodi crunches imagwira ntchito?) Vuto lenileni? Simukudziwa momwe mungapangire crunches m'njira yoyenera. People Anthu ambiri amachita zopindika kuchokera kumtunda m'malo mwa m'mimba, zomwe zimagwira ntchito minyewa ya khosi lanu - osati momwe mumafunira, "akufotokoza a Joel D. Seedman, Ph.D., CSCS, omwe ali ndi Advanced Human Performance ku Atlanta . Chikumbutso: Zochita zanu zolimbitsa thupi siziyenera kukhala ndi ma crunches okha, koma atha kukhala othandiza kuphatikiza nawo nthawi yolimbitsa thupi ngati mumazichita molondola. Ngati mukumvabe kupweteka kwa khosi mutatha kusintha njira yanu-kapena mukufuna kuchepetsa chiopsezo chodzivulaza nokha-ganizirani kusinthana kwa crunches, komwe kumayang'ana minofu ya rectus abdominis pazochitika zina zomwe zimayang'ana pachimake chanu chonse. Ganizirani izi: Zochita zoyambira zomwe zimayambitsa ma oblique anu, rectus abdominis, ndipo transversus abdominis (mitsempha yanu yakuya kwambiri) zonse mwakamodzi, ngati galu wa mbalame, mtengo wamatabwa, ndi kangaude. Ndiye chingachitike ndi chiyani mukamapanga crunches? Ganizirani za msana wanu ngati nyerere: Imatha kupindika, kutembenuka, ndikuzungulira, koma mawonekedwe ake amakhalabe olumikizana limodzi mumizere yamadzi nthawi zonse. Kupatula pa izi ndi msana wanu wamtundu wa khomo lachiberekero, womwe ndi gawo lapamwamba kwambiri lomwe limayambira m'mapewa anu mpaka kubade. Ngakhale kulumikizidwa mwakuthupi, mutu wanu umatha kusunthira palokha kuchokera pamankhwala ena onsewo. Ndipo mukapita kukachita crunch, mutu wanu ungatsalire m'mbuyo, kusokoneza arc yangwiro ndikupangitsa kuvutika pamitsempha ya khosi chifukwa cha mphamvu yokoka, akufotokoza McCall. Ngati mwachita bwino, ma crunches amasunga msana wanu pamzere kuyambira kutsika kumbuyo mpaka kumutu. Koma ngati musiya mutu wanu kugwa, mukusiya khosi lanu kuti livutike. ″ Ingoganizirani chimbale chilichonse pakati pa ma vertebrae anu ngati odzola, "akutero a McCall. ″ Ngati mutu wanu ukugunda kupita kutsogolo, umapanikiza kwambiri kutsogolo ndikutulutsa mafuta odzola kumbuyo. pagalasi Koma ndi kukanikiza kokwanira, mawonekedwe osayenerawa angayambitsedi diski yotupa, yomwe imabwera ndi ululu waukulu, dzanzi, ndi kufooka kwa minofu. Mwamwayi, tweak imodzi imatha kukuyandikitsani pafupi kuti mudziwe momwe mungapangire crunches m'njira yoyenera. Kafukufuku wowerengeka wasonyeza kuti kungolowetsa chibwano chako pachifuwa chako chisanafike komanso panthawi yovulaza kumatha kuchepetsa minofu m'khosi mwako. Chifukwa chiyani? Imayambitsa minofu ya hyoid-yomwe imayenda kuchokera pachibwano chanu kupita ku collarbone yanu-kuti ikhale yokhazikika, akutero McCall. Yesani: Onani m'maganizo mutanyamula pichesi pakati pamutu panu ndi pakhosi, McCall akuwonetsa. Ngati simukufinya, mudzaisiya, koma kukakamizidwa kwambiri kumaphwanya chipatsocho, ndikumatulutsa madzi kulikonse. (Ngati kuwona kuti sikugwira ntchito, yesani kukulunga chopukutira ndikuchifinya pakati pa chibwano ndi chifuwa.) Kenako, m'malo moika manja anu kumbuyo kwa mutu wanu chifukwa cha crunch (chomwe chimakulimbikitsani kukoka pamutu ndikupanga zina kupsyinjika), ikani manja anu pamphumi panu kuti muchepetse kupweteka kwa khosi kwinaku mukugwetsa. Pamenepo, maphunziro a 2016 mu Journal of Physical Therapy Science adapeza kuti anthu onse atalumikiza chibwano chawo ndikungogwira nkhope yawo pang'onopang'ono, imatsitsimutsa sternocleidomastoid wawo-mnofu wakuthwa womwe umachokera khutu lanu mpaka kolala-ndikuchepetsa kupweteka kwa khosi, poyerekeza ndi pomwe adachita crunch. Bonasi: Kusiyanasiyana kumawonjezera ma abs ndi oblique awo, nawonso. Malangizo ena amomwe mungapangire crunches? Mufunanso kukokera kumbuyo kwanu ndi m'mimba mwanu, chifukwa izi zimawonjezera kupendekera kwapakhosi kumbuyo, kuteteza msana kumtunda kuti uziyenda palokha, akutero Seedman. Ndipo yendani pang'onopang'ono kuti muchepetse kupweteka kwa khosi kwinaku mukuchita zopindika. "Anthu nthawi zambiri amaganiza movutikira, amafunikira kuchotsa thunthu lawo pansi pakuyenda kwakukuluku. Koma iyenera kukhala kuyenda kocheperako, "akufotokoza. Kumbukirani, cholinga chanu ndikutsegula mtima wanu, osati kubweretsa phewa lanu ndikukweza mutu. Zizindikiro zamanjenje anu kuti ziziyika mkati mwanu, ndikugwiritsanso ntchito minofu yanu yam'mimba m'njira yomwe imakupatsani mphamvu ndikukhalabe opanda ululu.Onaninso za
Kutsatsa
Malangizo Athu
Amniocentesis
