Isifundo se-anatomy
Umshini wesisu unesisindo sangaphandle nesingaphakathi kwe-oblique (benza ama-bendal lateral of your waist), imisipha yomzimba yangasese kanye ne-rectus, ebhekene nokuma kwendonga yangaphambili futhi "ikhadi lokubiza" lesisu sakho. Ngokuvamile, udonga lwangaphakathi luhamba kancane kancane, futhi isisu sihlala siphahla. Kodwa-ke, ngemva kokuhlolwa okunjengokubeletha, noma ngenxa yokuntula ukuqeqeshwa okuvamile, imisipha yomshoshaphansi inqamule ukugcina isimo, isisu sisuke sihamba, noma sengathi sinamathele. Isithombe siphuthumayo futhi sinamafutha amaningi. Owesifazane onempilo "unelungelo" ku-23-24% wengxenyana enkulu yamanoni, kuyilapho isigamu sawo siqoqa esiswini, emathangeni nasemathangeni. Futhi ukulahla akulula: ukusebenza ngaphandle komshini kudinga umzamo omkhulu nokubekezela. Umzabalazo womshini omuhle awunakwenzeka ngaphandle kokulawula ukondla. "Uma ufuna ukuba isisu sakho sibonakale sibhekile, qaphela ukudla kwakho. Izinkinga zesisu bese uqala ngesisu. Nciphisa izingxenye, ungaphuzi okuningi ketshezi ngesikhathi esisodwa. Umthamo omkhulu ulula isisu, ucindezela ngokumelene nodonga lwesisu futhi kuqhuma ukubukeka kwesisu.
Izici zesakhiwo
Okokuqala, ngenxa ye-anatomy: i-rectus abdominis yethu igcwele kuphela kusuka e-sternum kuya kwinkaba. Ngezansi liba lincane futhi libuthakathaka, elinokuqukethwe okukhulu kwezingcingo ezixhunyiwe, okungavumelani ukuziboleka "ekutheni". Abesifazane ngokwemvelo abavunyelwe ukuba nomshini onjalo onamandla, njengamadoda. Isisu sethu asiklanyelwe umsebenzi womzimba wonke, njengokuphakamisa izisindo, kodwa ngokuzala izingane. Imisipha eqondile yesisu sesisu kufanele ibe yomelele futhi iqiniswe, ukubamba izithelo, hhayi ukubhekana nayo.
Ukuzwela okuphansi kwemisipha yomzimba
Ukuvikela abesifazane besifo sanyanga zonke, ubuchopho buthaka ukuxhumana kwalesi sigaba ngesistimu ye-central central, futhi ukuqeqeshwa komshini kuba ngumsebenzi onzima, okudinga umzamo omude. Okokugcina, esinye isici - imisipha yomshini ivuselelwe ngokushesha, ngakho-ke, umphumela ngisho nokuqeqeshwa okujulile "kungasombulula" ngesikhathi esifushane. Kwanele ukuyeka ukuqeqesha ucingo inyanga noma amabili, futhi ifomu elihle lilahlekile. Futhi uma ufaka kulokhu ukuphulwa ekudleni ... Ngendlela, ukungabi nokuqeqeshwa okuhlelekile nokudla okunomsoco ngokuvamile kubangelwa ukuba khona "kwesisu" kumantombazane e-skinny ngemvelo. Abavele bangakhathazeki ngalokhu. Ngenxa yalokho, ucingo luyancipha, futhi izitho zangaphakathi, okungekho isikhala esikhulu esabelwe (isitsha esincane), qala ukucindezela ngaphakathi ngaphakathi odongeni lwesisu, njengokungathi ukuqhubekela phambili. Kodwa le nkinga ixazululwa: uma uzoqeqesha ngendlela ehlelekile, isisu sisanda kancane "sihambe." Ukulayisha imisipha yomshini okungenani izikhathi ezintathu ngesonto, ngokufanele - nsuku zonke.
Isisu esihle asinakwenzeka ngaphandle kokuhleleka okufanele
Ngesithobe, imisipha yabezindaba iyancishiswa futhi iyancipha. Ngakho-ke, ngenkathi kuqeqeshwa, isisu nesisu zizama ukuqinisa ngokufana, ukwenza umzimba owenza ukuvivinya isikhumba emuva kokujwayelekile, ukwandisa i-scapula, uvule isifuba futhi welula imisipha yomshini. I-Yoga ingakusiza kulokhu. Izici ezimbili ezinamandla ezithinta ukuma kwesisu kukhona ukukhula nokukhulelwa.
Ubudala
Uma sisabadala, i-metabolism kancane kancane iyancipha; kunciphisa inani lama-hormone okukhula anesibopho sokulondolozwa kwemisipha, futhi kanye nawo inani lemisipha ephethe amandla. Njalo eminyakeni eyishumi owesifazane ulahlekelwa isilinganiso sobukhulu besisindo esingu-1.5 kg. Ngakho-ke, ukugcina umshini uqinile, futhi isisu esihle, sisebenze sizoba nenani elikhulu lokuphindaphinda. Kubalulekile ukukhumbula ukuthi uma uneminyaka yobudala, inqubo yokuphumula emva kokuqeqesha akuyona esheshayo, ngakho-ke kuyadingeka ukuthi ungenzi lutho ngaphezu kwezikhathi ezingu-2-3 ngesonto. Futhi ukuthi inani lama-kilojoule owudinga nsuku zonke, manje lilinganiselwa ku-400 ngaphansi kweminyaka yakho encane.
Ukukhulelwa
Ngesikhathi sokukhulelwa nezinsipho zomzimba kunezinguquko ezinkulu: zelulelwe kakhulu. Kodwa bavumelana ngemva kokuzalwa kungekudala, ngakho-ke, isikhathi esithile (okuhambisana nokukhula kokubeletha nokubeletha, emandleni okuqala emisipha), isisu sisalokhu sinomzimba futhi sinesimo se "isikhwama". Kodwa-ke, ochwepheshe baxwayisa ukuthi akufanelekile ukusheshisa ngokuqeqeshwa. Ukuze uphinde usebenze ngokuzikhandla ngempilo ngokuvuma odokotela kungenzeka kamuva kuphela izinyanga ezintathu emva kwezinhlobo. Ngaphambi kwalokho, uma ungenalo isigaba se-cearean, ukuphefumula kuzokusiza ukuqeqesha umshini wokucwaninga (ukufaka isisu, ukudlulisa ngangokunokwenzeka, ukuphindaphinda izikhathi eziningana ngosuku 10-12).
Zonke izivivinyo ze-press zihlukaniswe ngamaqembu amathathu:
1) engxenyeni engenhla (imisipha eqondile iqiniswa),
2) engxenyeni engezansi (eqondile futhi eguquguqukayo),
3) ezindaweni ezingezansi (imisipha ye-oblique).
Ezimweni zokuqala nezesibili, njengomthetho, wenza ukuphikisana okuhlukahlukene, ukugoba umgogodla nokuphakamisa ingxenye engenhla yomzimba ngemilenze ehleliwe noma ngokuphambene nalokho. Ukuze uhlanganise imisipha ye-oblique emsebenzini, yenza imithambeka, ugibele izingalo nemilenze uphakamisa, ukujikeleza kwe-torso. Kodwa-ke, ngenkathi yokuqeqesha wonke umshini usebenza njengendlela ehleleke kahle lapho kungenakwenzeka ukuhlukanisa ngokuphelele "imisebenzi" ethile kanye nokungabandakanyi abanye. Emzabalazweni wesisu esiswini, gxila ekuqaleni, ngokusuka kwemisipha eqondile. Ngenye yemisipha emikhulu futhi enamandla kakhulu yomzimba. Futhi nguyena ovame ukulahlekelwa ukuqina kwezinto ezithinta izidakamizwa, okwenza isisu sibe sibi. Imisipha ye-oblique yenza ama-bendal lateral of the body, okwenza sibe ngabesifazane abaningi, kodwa ukuze usebenze kuzo, kubalulekile ngokuqapha: uma uyinqobe, ungakwazi ukwandisa okhalweni lwakho. Kodwa ukwenza kube mncane, uma ngokwemvelo yona ngokwayo ifushane futhi ivulekile, ngosizo lomzimba kungenakwenzeka ukusebenza. Konke okungenzeka kuleso simo kungamane ukususa amafutha esiswini. Isibonakaliso sokuthi ulayishe kahle imisipha yomshini yinkinga evuthayo evela kuzo ekuphindaphindiwe kokuphindaphindiwe kohlelo. Uma ungenjalo, uchitha isikhathi sakho. Ukwandisa umthwalo futhi ubuyekeze inqubo yokwenza izivivinyo. Ngezinye izifo, sebenzisa ifomu elihle lezisisu alinakwenzeka. Ukuncintisana kunoma yikuphi ukungenelela okuhlinzekwayo (izinkathi zokuthutha emva kwesikhathi nokuvuselela), i-hernia (umbilical, inguinal). Akunakwenzeka ukukhipha ucingo ngisho nezifo ezithile zezingaphakathi zangaphakathi. Futhi ngokuqapha - nge-intervertebral hernias.
Umsebenzi omkhulu
Ukuqeqeshwa okungcono kakhulu kwe-press kuyinto isethi giant. Izindlela eziningi zokuzivocavoca umzimba zenziwa ngokulandelana, ngaphandle kokuyeka. Faka phakathi, isibonelo, kungaba okuqondile nokuguqula ukuphikisana, ukuguqula i-V kanye "nebhayisikili". Yenza ngokuhamba okusheshayo futhi nenombolo enkulu yokuphindaphinda, ukuphumula ngemva kokusetha umzuzu owodwa. Ekupheleni "kwemarathon" enjalo umshini kufanele ushise. Isimo kuphela ukuthi udinga ukulungele umthwalo onjalo. Kumisiwe isethi enkulu kufanele isondele kancane kancane, kancane kancane kwandise ukuqina kwamakilasi. Khetha umthwalo, ugxile esimweni sakho somzimba, ungakhohlwa ukuthi ukutakula ngemuva kokuqeqeshwa kufanele kube okungenani amahora angu-24.
Landela le nqubo
Ukusebenza kumaphephandaba akudingi imithwalo yempahla: kwanele isisindo somzimba wakho. Kodwa kuyadingeka ukwenza izivivinyo ngokuqondile ngokunembile kakhulu. Iphutha elivame kakhulu uma usebenza kumshini ngumthwalo emisipha yezinye izingxenye zomzimba. Ngenkathi wenza izivivinyo, ungafaki imisipha yamagqabhagqabha kanye nebhande lehlombe emsebenzini, ungazitholi entanyeni, ungagudli imilenze yakho. Nguye kuphela umsebenzi osebenzayo!
Ungavumi
Ngokuqeqeshwa okufanele nokugcina ukudla okunomsoco, isisu sishintsha kakhulu kangcono ngemva kwenyanga nonyaka noma izinyanga ezimbili. Kodwa ukulondoloza ifomu nokufezekisa okumele kudingeke kuhlale njalo: isisu esisendlini - hhayi isenzo sesikhathi esisodwa, kodwa indlela yokuphila. Futhi ujwayele ukuhlala nesisu!
Philisa ngendlela efanele
Ubuqili bokubili obubalulekile ukuphefumula okufanelekile. Ukukhipha umoya kudingeke kwenziwe ekupheleni kokuhamba: lokhu kunikeza imisipha umthwalo ogcwele futhi kwenza ukuqeqeshwa kuphumelele. Uma ufika esiqongweni, usuvele ushaya umoya wonke, umshicileli awuqedi kuze kube sekupheleni.
Yenza izinhlobo ezahlukene zokuzivocavoca
Cishe kanye ngenyanga, zama ukushintsha isethi yokuzivocavoca, ukuze imisipha yomsakazo ingabi nesikhathi sokuzivumelanisa nomthwalo osindayo. Kungaba kuhle ukuwafaka ngezobuciko ze-Pilates ezifana "nekhulu" nethi "ibha" nokuqeqesha ezindaweni ezingazinzile. Abathandi bomdanso bazosizwa yiBelly Dance ngezingqinamba, amagagasi kanye "nokushaya" esiswini.