Momwe Mungatambasulire ABS ndi Chifukwa Chake Zofunika

Zamkati

• Kodi maubwino otambasulira ABS anu ndi ati?
• Imaletsa kupweteka kwakumbuyo
• Kuchulukitsa kusinthasintha
• Imathandizira kuchira
• Amakonzekeretsa thupi lanu kuchita masewera olimbitsa thupi
• Kodi muyenera kutambasula nthawi yanji?
• Zitsanzo za ab kutambasula
• Cobra Pose m'mimba kutambasula
• Mphaka-Ng'ombe Kutambasula
• Ndakhala pansi
• Kutsegula pachifuwa pa masewera olimbitsa thupi
• Malangizo a chitetezo
• Kutenga
• 3 Kusunthira Kulimbikitsa ABS

Chikhazikitso cholimba ndichofunikira pakulimbitsa thupi, masewera othamanga, komanso moyo watsiku ndi tsiku.

Minofu yanu yamkati ndi monga:

• m'mimba yopingasa
• rectus abdominis
• zokakamiza
• m'chiuno kusintha
• m'chiuno pansi
• zakulera
• otsika kumbuyo

Zonsezi zimagwirira ntchito limodzi kuti zikhazikitse msana wanu, kupewa kupweteka kwa msana, komanso kuti musamayende bwino.

Mukamagwiritsa ntchito minofu yanu yam'mimba kudzera pakuchita masewera olimbitsa thupi kapena kulimbitsa thupi, muyenera kuwasamalira monga momwe mungachitire ndi gulu lina lililonse la minofu.

Kutentha ndi kutambalala kwamphamvu musanachite masewera olimbitsa thupi ndikuziziritsa ndi ma static mukamaliza kumatha kuthandizira.

Nkhaniyi idzawunikiranso chifukwa chake kutambasula minofu yanu yam'mimba ndikofunikira kwambiri pakuchita bwino komanso thanzi labwino.

Kuphatikiza apo, tikupatsirani zovuta zina zomwe mungachite kunyumba, malo ochitira masewera olimbitsa thupi, kapena kulikonse komwe mungasankhe kukachita masewera olimbitsa thupi.

Kodi maubwino otambasulira ABS anu ndi ati?

Kutambasula, makamaka, ndikofunikira kuti ntchito yanu ikhale yolimba komanso thanzi lanu. Kuti mumve bwino chifukwa chomwe muyenera kukhala ndi nthawi yolumikizitsa minofu yanu yam'mimba, onani maubwino awa.

Imaletsa kupweteka kwakumbuyo

Pankhani yoletsa kupweteka kwakumbuyo, kuphatikiza kolimbitsa ndi kutambasula kwa minofu yam'mimba ndiyo njira yopita.

Minofu yolimba ingayambitse kuchepa kwamayendedwe anu. Izi zikachitika, minofu yanu imatha kusintha ndipo imatha kuvulala.

Kutambasula mimba ndi m'munsi minyewa kumathandizira kupewa izi, ndipo kungathandizenso kuchepetsa kupweteka kwakumbuyo komwe kulipo.

Kuchulukitsa kusinthasintha

Kutambasula minofu pambuyo pa masewera olimbitsa thupi kumathandizira kusintha kusinthasintha.

Allen Conrad, BS, DC, CSCS, wa Montgomery County Chiropractic Center akufotokoza kuti: "Minofu ina imatha kusiya kusinthasintha ikamagwira ntchito mobwerezabwereza, yomwe imatha kusintha mawonekedwe anu ndikuchulukitsa msana wanu."

Imathandizira kuchira

Mwa kutambasulira ABS, Conrad akufotokoza, mukuthandiza minofu kuti ibwerere kwathunthu ndikuchira mwachangu kuti muthe kuyambiranso posachedwa.

"Minofu yayikulu ngati pamimba imatha kugwiritsidwa ntchito kangapo pamlungu motsutsana ndi magulu amtundu wa quads kapena biceps, omwe amafunikira masiku opitilira olimbitsa thupi chifukwa chazovuta zomwe amagwiritsa ntchito," akufotokoza.

Pofuna kuti chizolowezi chanu chizikhala chopita patsogolo, a Conrad amalangiza kutambasula nthawi zonse.

Amakonzekeretsa thupi lanu kuchita masewera olimbitsa thupi

Malinga ndi chipatala cha Cleveland, kutambasula kwamphamvu - kutambalala kutengera kusuntha musanachite masewera olimbitsa thupi - kumalola minofu yanu yam'mimba kutenthetsa ndikukonzekera ntchito yomwe ikubwera.

Mitundu iyi ingasinthenso masewera anu ndikuchepetsa chiopsezo chovulala.

Kodi muyenera kutambasula nthawi yanji?

Mukatambasula abs yanu itha kukhala yofunikira monganso kutambasula komwe mumachita.

"Minofu imatha kupindika pambuyo polimbitsa thupi kwambiri m'mimba, ndipo kutambasula kumathandizira kupewa kuvulala mtsogolo," atero a Conrad. Ndicho chifukwa chake amalimbikitsa kutambasula nthawi yomweyo pambuyo pa masewera olimbitsa thupi ab, omwe angathandize kupewa kupweteka kwa minofu tsiku lotsatira.

Zitsanzo za ab kutambasula

Cobra Pose m'mimba kutambasula

Cobra Pose amatsegula m'chiuno mwanu ndikupatsa minofu yanu yam'mimba modekha, koma mokwanira.

1. Ikani nkhope yanu pansi kapena mphasa yochitira masewera olimbitsa thupi. Awa ndi malo anu oyambira.
2. Mchiuno mwanu utagona pansi, kankhirani kumtunda kumtunda, kwinaku mukuyang'ana kutsogolo. Izi zitambasula minofu yam'mimba.
3. Gwiritsani malowa kwa masekondi 20, kenako mubwerere pamalo oyambira.
4. Bwerezani katatu kapena 4.

Mphaka-Ng'ombe Kutambasula

Cat-Cow kutambasula kumathandizira pakuyenda komanso kusinthasintha kwa minofu yanu yam'mimba. Zimathandizanso kutambasula ndikulimbitsa kumbuyo kwanu.

1. Yendani ndi manja anu ndi mawondo anu, ndipo yanikizani mutu wanu m'munsi pamene mukugwedeza nsana wanu, mofanana ndi momwe mphaka amachitira.
2. Lonjezani khosi mpaka kumtunda, ndikuponyera mimba yanu pansi, kutambasula minofu yam'mimba.
3. Gwiritsani masekondi 20, kenako mubwerere pamalo oyambira.
4. Bwerezani katatu kapena 4.

Ndakhala pansi

Mzere wokhala pansi umakulolani kuti muchepetse minofu yam'mimba, ziuno, ndi ntchafu ndikuwongolera kusinthasintha kwa msana.

1. Khalani pansi ndikuyimitsa miyendo yanu pansi.
2. Kwezani manja anu pambali mivi yanu itapinda ndi zala zikuloza mmwamba.
3. Gwiritsani ntchito minofu ya m'mimba ndikugwada pang'onopang'ono kumanja, ndikubweretsa chigongono chakumanja pansi. Osakhotera kutsogolo kapena kuzungulira. Muyenera kumva kutambasula kudzera m'malo obisika.
4. Gwirani malowa masekondi 15 mpaka 30, kenako mubwerere poyambira. Bwerezani kumanzere ndikugwiritsanso masekondi 15 mpaka 30.
5. Bwerezani 2 kapena 3 mbali iliyonse.

Kutsegula pachifuwa pa masewera olimbitsa thupi

Kutambasula uku kumalimbikitsa kupumula ndikupatsa m'mimba mwanu bwino. Imatambasulanso mapewa ndi chifuwa.

1. Bodza kumbuyo kwanu pa mpira wochita masewera olimbitsa thupi. Mapewa anu, khosi ndi mutu ziyenera kukhala pamwamba pa mpira, ndikutambasula msana wanu, mapazi anu atagwa pansi, ndipo mawondo atapendekera pa 90-madigiri.
2. Yambani kutambasula potsegula mikono yanu ndi kuwasiya agwere mbali ya mpira. Onetsetsani kuti mukuyang'ana kudenga.
3. Gwiritsani masekondi 15 mpaka 30.
4. Bwerezani kawiri kapena katatu.

Malangizo a chitetezo

Kuti mukhale otetezeka mukamatambasula minofu yanu yam'mimba, kumbukirani malangizo awa:

• Pitani momwe mungafunire. Kutambasula sizinthu zomwe zimafunikira kuthamanga kapena kuthekera kolumikizana ndi munthu pafupi nanu. Kuti mukhale otetezeka komanso kuti mupindule kwambiri ndi mimba yanu, musadzikakamize kupitirira zomwe zili bwino.
• Pewani kuchita zinthu mwachangu. Pewani kuchita chilichonse mwachangu kapena mosakhazikika mukuyenda. Izi zimaphatikizapo kugundana mukuyenda ndikudutsa.
• Ingopita kutali momwe mungathere. Pakati pa kutambasula kwamtundu uliwonse, ndikofunikira kumangopita pakumangika. Mukapitilira izi, mumakulitsa mwayi wovulala.
• Chepetsani mayendedwe angapo ngati abs yanu ikupweteka. Ngati mukumva kukhathamira kwina kapena kusapeza bwino m'dera lanu la thunthu, pitilizani kutambasula, ndipo ganizirani zochepetsera mayendedwe. Simuyenera kuchita kuyenda kokwanira kuti mupindule ndikutambasula.

Kutenga

Minofu yanu yam'mimba, yomwe ili gawo lanu, imakhala ndi minofu yolimba kwambiri mthupi lanu.

Kutambasula abs yanu nthawi zonse kumatha kukulitsa kusinthasintha kwanu, kusintha magwiritsidwe anu, kuchepetsa chiopsezo chanu chovulala ndi kupweteka kwa msana, ndikuthandizani kuyenda ndi kugwira ntchito mosavuta.

3 Kusunthira Kulimbikitsa ABS