Isisu esisendlini asiyona ingxenye nje yomzimba. Umshini omuhle wezitho zomzimba uzokwenza amathanga akho abe mncane, isisindo - sinomzimba omncane, isisindo somzimba kanye nezemidlalo. Akukhona yini lokho owesifazane ngamunye akuphupha ngakho? Ukuze ube ngumnikazi ojabule wokunyathelisa omnandi, akudingekile ukuphakamisa imilenze yakho noma umzimba wakho amahora, u-hang on the crossbar bese wenza amakhulu eminye umzimba. Kwanele ukunikeza izifundo kuphela imizuzu engu-20 ngosuku. Futhi lokhu, niyabo, akuyona inzima kakhulu.
Ukubuza abayishumi bezemvelo ukuthi umbuzo: "Yikuphi ukuzivocavoca komshini osebenzayo ophumelela kakhulu futhi olula?". Wena, ngokuqinisekile, uthole izimpendulo eziyishumi ezihlukene ngokuphelele. Maye, bangaki abantu, imibono eminingi kangaka. Ukuxazulula le mpikiswano, ekugcineni sizosizwa ucwaningo lwesayensi oluphambili olwenziwe ngesisekelo sezinto zokusebenza, ngokwesayensi okuthiwa "i-electromyograph" (i-EMG eqoshiwe). Lesi simangaliso sobuchwepheshe singabonisa ukuthi ngokunamandla imisipha yomzimba womuntu isebenza kanjani nalezi ezinye izivivinyo zomzimba. Futhi, ngokuqhubeka kulo miphumela, kungenzeka ukunquma: indlela yokuphambanisa umshicileli ofanayo onkulunkulu ekhaya.
Ucwaningo lwe-Electromyographic lwembula ukuvivinya okuyisikhombisa okuphumelelayo kakhulu kwemisipha yomzimba: ukuphakamisa imilenze ku-simulator ("isihlalo samaRoma"), ukuphakamisa imilenze ngokubheka, ukugoba, ukuguqula ngokuqondile, ukuguqula ukuhlanekezela, ukuguqula i-fitball, amabhuloho ohlangothini. Ukuzivocavoca kunikezwa yisimiso - kusuka ekuyinkimbinkimbi kuya kube lula.
"Isihlalo samaRoma" noma ukuphakamisa imilenze ku-simulator
Idatha yezifundo ze-electromyographic ithi ukuphakamisa imilenze ku-simulator kuyindlela ephumelela kunazo zonke evuselela imisipha yomshini omkhulu kakhulu. Kodwa lokhu kufaneleka kuphela kulabo abanomfanisi ekhaya. Ukubheka ukukhishwa kwesidingo somzimba omuhle kanye nedatha yezitolo ze-intanethi, ukuthenga ama-simulators manje kuyinto edingekayo futhi edingekayo. Ngemuva kwalokho, i-simulator izokusiza ukuba ushayele ngokushesha ucingo - futhi awudingi ngisho nokuya ejimini!
I-Technique of execution: thatha isikhundla se-visus esimululator (ukugcizelelwa ku-elbows), kuyilapho ukukhipha kancane kancane kuphakamisa imilenze eqondile phezulu (endaweni ephakanyisiwe kufanele ihambisane nephansi). Zama ukuhlukanisa imisipha yezibeletho zakho, ungasebenzisi i-inertia. Ukuphakamisa imilenze yakho phezulu, ubambe kancane kule ndawo, bese ubuyela esimweni sokuqala.
Uma wenza lo msebenzi, zama ukuphoqa isikhumba sesifuba phambili phambili endaweni ephezulu yokuphakama ngayinye (njengokungathi ukuphikisa), gcina imilenze yakho phansi. Uma kungenjalo, hhayi umshini wokunyathelisa, kodwa iziqhakazi zizoqeqesha futhi zingene kumsindo we-muscle. Isibonakaliso esibaluleke kunazo zonke "esihlalo sobukhosi samaRoma" esifanele kuwe sizoba nomuzwa ozwakalayo ebuhlungu emhlane we-abdominis muscle. Le mizwa izokutshela ukuthi yini onayo uma ungazange uphefumule umshini ngokushesha, ngakho-ke ngokuqinisekile uzokhipha kancane! Ukuqala kunikeziwe!
Amagogi ku-Vise
I-Technique: thatha isikhundla se-crossbar, izandla kufanele zibe ngobubanzi bamahlombe. Khulisa kancane kancane ukukhipha ngokuqondile lapho uphumelela, kuze kube yilapho ehamba phansi. Ngaphambi kokunciphisa imilenze yakho endaweni yabo yasekuqaleni, yibambe ngokufishane phezulu. Zama hhayi nje ukuphakamisa imilenze yakho phezulu, kodwa ukuguqula isifuba, ukunikela kancane kancane.
Lokhu kuhloswe kuhloswe kumisipha ye-oblique yomshini wesisu.
I-Technique yokubulawa: thatha isikhundla se-crossbar, bese uphakamisa imilenze egobile kuze kube sezingeni lesikhumba (cabanga ukuthi uhlezi esihlalweni). Manje qala ukuguqa ngamadolo (kufanele ahlanganiswe ndawonye) ngesinye isiqondiso. Isikhumba kufanele sikhuliswe ngendlela ehlukile. Ngokushesha uhlale endaweni ephezulu, bese ubuyela esimweni sokuqala. Bese uphinda ngalunye uhlangothi.
Ukuhamba kwebhayisikili (ama-crunches)
Umthwalo oyinhloko ekusebenzeni kwebhayisikili ku-muscle oblique we-press kanye namathanga. Lo msebenzi ulula, kuhle ukutadisha ekhaya.
Ikhono lokubulawa: ulale phansi, faka izandla zakho ngemuva kwekhanda lakho (ama-elbows kufanele aqondiswe ezinhlangothini). Bamba kancane ukugoqa emadolweni bese uphakamisa. Manje udinga ukuphakamisa ingxenye engenhla ye-trunk. Ihlombe kufanele lifinyelele edolweni eliphambene (ihlombe lesokunxele lifinyelela emgqeni wesobunxele, ihlombe langakwesokudla ngakwesobunxele). Ukuphakamisa nokuguqula umzimba, kufanele uzame ukufika emadolweni hhayi ngendwangu yakho, kodwa ngqo nomzimba wakho. Ngesikhathi esifanayo nokuphakanyiswa kwe-torso, umlenze ongaphephile kufanele uqondiswe. Buyela esimweni sokuqala, bese uphinda umsebenzi owenziwa ngakolunye uhlangothi.
Ama-twist ama-vertical
Lokhu kusetshenziselwa imisipha eqondile yesisu.
I-Technique yokubulawa: ulale phansi, faka izandla zakho ngemuva kwekhanda lakho, imilenze eqondile iphakamisa i-perpendicular phansi. Ekuphumuleni, phakamisa amahlombe bese uphakamisa. Uma uphakamisa, zama ukuzwa ukuthi inkontileka yakho yamathumbu emathumbu. Endaweni engenhla, ubambe imizuzwana embalwa, bese ubuyela esimweni sokuqala. Masinyane qalisa ukuphindaphinda okulandelayo kokusebenza.
Uma wenza ama-twist amahle, kufanele uzame ukukhuphuka hhayi ngezindleko zemisipha yentamo nangemuva, kodwa ucindezela.
I-torsion ebuyela emuva ebhentshini
Lowo owenza lo msebenzi kufanele abe nesitokisi sesisu - okuyinto, ngokuyisisekelo, esivamile, ikakhulukazi ekhaya kulawo maantombazane abazimisele kakhulu ukungenela imidlalo.
Imishini: Beka ibhentshi lomzimba ngesifiso esincane. Ulale ekhanda lakhe, izandla ziqondise izingalo, imilenze igobe futhi iphakamise. Ukuphakamisa umzimba, zama ukudonsa amadolo ekhanda eduze ngangokunokwenzeka. Isikhumba kanye nengenhla engenhla kumele ixoshwe ebhentshini. Ukukhulisa umzimba, khuphula kancane kancane umhlane wakho. Ukudlulisa isikhundla sokuqala, lungisa imilenze yakho, ubambe imizuzwana embalwa endaweni ephansi. Buyela esimweni sokuqala.
Ukuphikisana ne-fitball kuvuselela umsebenzi we-rectus abdominis muscle. Ukucindezela ngokucindezela ngaleli bhola elimangalisayo kunamathuba amaningi - futhi konke lokho kuzokwenzeka ekhaya, okuyinto elula kakhulu!
I-Technique of execution: ulale e-fitball, uthathe isikhundla esifanele, faka izandla zakho ngemuva kwekhanda lakho, ubeke izingalo zakho esifubeni sakho, ubeke izinyawo zakho ububanzi bamahlombe akho. Esikhundleni sokuqala, isihenqo sakho kufanele senzeke kancane, siphindele ukugoba kwendawo ebhola. Uma uphefumula uphakamise ingxenye engaphezulu yomzimba, lapho inhalation ibuya kancane kancane endaweni yokuqala. Ukuphazamisa lesi sifo kuzama ukwenza ngenhla kwemisipha yomshini, kunokuba izandla noma intamo. Ungadonseli ikhanda phezulu ngezandla zakho.
Ukushintsha isikhundla semilenze lapho wenza ukuphikisana ne-fitball, ungashintsha umthwalo kumisipha yomshini. Ngokubanzi izinyawo zezinyawo zakho zibekwe, isisindo esincane sizobekwa emisipha yomzimba, futhi ngokufanayo.
Amabhuloho athamelayo
Nakuba amabhuloho ohlangothini akuyona enye yezindlela ezithandwayo kakhulu, azinzile ngokuphelele emuva, futhi asebenze umsebenzi wezingqinamba ze-oblique zomshini.
I-Technique of execution: ulala eceleni kwakho, ugcizelele emilenzeni nasenhlakeni, uphakamise isikhumba phezulu ngenhla. Yenza lokhu kuvivinywa okulula kuqala, bese kuthi ngakolunye uhlangothi lwesiqu. Emuva ngesikhathi sokubulawa, zama ukugcina iqonde.