Iindlela ezahlukeneyo zokuHlala phezulu

Amagama Aphezulu Ebantwaneni

Umthambo oQhelekileyo wokuQala

Hlala phezulu ngumthambo owuthandayo okanye owuthandayo. Ngokwenene ababaninzi abantu abawela phakathi, kodwa bajolise kwindawo yomzimba uninzi lwabantu olufuna ukubonakala lungcono, ngakumbi xa kufikwa ekunxibeni nantoni na efanelekileyo. Nge repertoire etshintsha ngokukhawuleza engasabandakanyi ukuhlala ixesha elide njengoko sazi, ii-crunches, iiplanga, kunye nezisu ezimileyo ziyithathile endaweni yomdla wezempilo, ukhuseleko kunye nokusebenza.





Yesintu Hlala Phezulu

Ukuhlala phezulu kuye kwathandeka ngenxa yamandla okonzakala kunye nokuzibandakanya kwe-hip flexors ngokuchasene nokuzihlukanisa nje izihlunu zesisu. Abantu abaninzi basazisebenzisa njengenxalenye yerejimeni yabo yokusebenzisa umthambo; Nangona kunjalo, kuya kufuneka unike ingqalelo kwiindawo zokuzilolonga ezinokubangela ukwenzakala.

Amanqaku afanelekileyo

Ukwenza ukuhlala ngokwesiko:





  1. Lala phantsi izandla zakho zibotshelelwe emva kwentamo yakho okanye esifubeni sakho. Kwaye amadolo akho kwaye ubeke iinyawo zakho zithi tyaba emhlabeni.
  2. Yenza ikhontrakthi kwizisu zakho kwaye uphakamise isisu sakho emgangathweni ukuya emadolweni, ubuyele kwindawo yakho yoqobo.

Kwizikhundla ezibini zengalo, ukunqumla iingalo phezu kwesifuba sakho kukukhetha okungcono, njengoko kunciphisa ukubakho kokutsala kunye nokucinezela intamo kwinqanaba eliphezulu lomsebenzi.

Crunches-Entsha hlala phezulu

Uninzi luya kukhumbula ukwenza ukuhlala phantsi njengoko kuchaziwe apha ngasentla kwi-P. iiklasi, kodwa izinto zitshintshe kakhulu. Inzululwazi ye-kinesiology ihambe umgama omde ekumiseleni ezona ndlela zingcono zokwenza imithambo emininzi, hlala phezulu phakathi kwabo. Ukuhlala ngokwesiko kufakwe endaweni yotshintsho esele ibizwa ngokuba zii crunches. Ii-crunches zinciphisa uxinzelelo kunye noxinzelelo, ngakumbi entanyeni, eyayikude inxulunyaniswa nokuhlala ngokwesiko.



Zininzi izinto ekufuneka uzigcine engqondweni njengoko usenza konke ukuzivocavoca apha ngezantsi. Uza kubona amabinzana aliqela okanye ukwahluka kwamabinzana aphindaphindiweyo ngaphakathi kwezikhombisi ezibaluleke kakhulu kuzo zombini ukwenza umthambo ngokuchanekileyo kunye nokunciphisa ukubakho kokulimala. Njengawo nawuphi na umthambo, qiniseka ukuba ushushu ngokufanelekileyo kwaye upholile.

Umlinganiselo wesoda yokubhaka kwiviniga ukucoca amadreyini

Isivumelwano seZisu zakho

Xa ungena kwisisu sakho, kuya kufuneka uzive ngathi ibhanti okanye ibhanti ebanzi iqiniswe ngeembambo zakho, esinqeni, kunye nasezantsi embindini. Ukufezekisa oku ngempumelelo, cinga ngokucinezela iqhosha lesisu emva kumqolo, ukuzoba ngaphakathi. Unokuziqhelanisa nokwenza izivumelwano esiswini phantse naphi na: xa uhleli phantsi, umi emgceni, upheka, okanye uqhuba imoto. Ukwenza eli nyathelo lincinci kuya kwenza ukuba izihlunu eziphambili zomelezwe ngokusebenzisa imithambo eyahlukeneyo kunye nokwandisa uzinzo olupheleleyo lomqolo.

Phefumla okanye uphume

Njengoko kulula oku kunokubonakala ngathi, ukuphefumla kubalulekile ekuzilolongeni ngempumelelo. Ukungenisa okanye ukukhupha umoya kwizigaba ezibonisiweyo zomthambo akuyi kuphelisa ioksijini inkqubo yakho kodwa kuya kukuvumela ukuba ulawule ngcono yonke intshukumo yakho. Ngokubaluleke ngokufanayo kukuba nakho ukuphefumla ngesiqhelo xa ubambe isikhundla kuba kubonisa ukuba unokugcina ifom ngaphandle kokucinezela.



Bamba

Xa uzicela umngeni ngokufaka ukubala okungaphezulu okanye ezimbini kwisigaba sokubamba somthambo, uyonyusa ubungqongqo ngelixa usomeleza umzimba wakho. Kubalulekile ukuba ubambe kuphela okoko unokugcina ngempumelelo ulungelelwaniso lwakho, ke xa isikhundla siqala ukutshintsha, nokuba sincinci, buyela kwindawo yokuqala ngendlela ecothayo nelawulwayo ukuze ufumane isiphumo esiphezulu.

Ukulungelelaniswa

Oku kubhekisa ekubekweni komzimba wakho. Ngokwesiqhelo, kuya kuthetha ukuba intloko, intamo, umqolo, kwaye kuxhomekeke kwimithambo, iinyonga, amadolo, kunye neenyawo zikulayini. Ukugcina isikhundla kuya kukunika olona loncedo kunye nomda kunye nokwenzakala okunokubakho ngexesha lomsebenzi.

Cala

Esi sikhundla umzimba wakho uya kuthi ungene kuwo ngaphandle kokunyanzelwa. Xa umile, kufanele ukuba uthethe ukuba intloko, intamo, amagxa, iinyonga, amadolo kunye neenyawo zilungelelanisiwe. Xa ulele kuyafana, ihlala ijika kancinci encinci kumqolo ongezantsi.

Njengawo nawuphi na umthambo ukuba unemicimbi eya kuchaphazela ukwenziwa okufanelekileyo, thetha nogqirha okanye ukhathalelo lwempilo. Kucetyiswa ukuba le mithambo idwelisiweyo ziingcebiso kwezo ziya kuthi zincede ekomelezeni izihlunu ezingundoqo, kodwa umntu ngamnye ozilolonga uthatha inxaxheba kumngcipheko wakhe.

Isiqalo esiSisiseko

Ukuzilolonga okuSisiseko

Ukuqhekeka okusisiseko kuthathe indawo yokuhlala phezulu kuba kukhuselekile. Ikwahlula izihlunu zakho zesisu ngcono kunokuba uhlala phantsi. Ukubekwa kwindawo efanayo kuyafana nokuhlala phezulu, kwaye intshukumo lutshintsho nje lomsebenzi. Sebenzisa imiyalelo kweli nqaku malunga ne-crunches ukuze ufunde ukwenza uqeqesho olusisiseko.

Iingcebiso

Ukulandela loo miyalelo isisiseko, uya kuba usendleleni eya ekwenzeni into ebambekayo. Gxila ekuziseni i-ribcage yakho enqeni kwaye ugcine intloko, intamo kunye namagxa ekhululekile. Ngelixa usenza umthambo, gcina olu lwazi engqondweni:

  • Ukusebenzisa ifom efanelekileyo kuyimfuneko ukukhusela uxinzelelo kumqolo osezantsi.
  • Musa ukutsala intamo yakho ukuba ukhetha ukubeka izandla emva kwentloko. Oku kunokubangela ukwenzakala entanyeni nasemqolo.
  • Musa ukwenza umthambo ngokukhawuleza. Ukuba intshukumo ikhawulezisiwe, uya kusebenzisa izihlunu esinqeni ukwenza isenzo endaweni yesisu. Iya kwenza ukuba inyonga yakho ithambeke, inyuse uxinzelelo kumqolo osezantsi.
  • Musa ukuzityhala de wenzakalise. Ufuna ukwakha amandla kunye namandla ngokuhamba kwexesha, ke zinike ithuba. Yenza crunch ngokuchanekileyo kuqala, emva koko ungeze ukuphindaphinda.
  • Ukuba unesiyezi, udideke, okanye uphefumle, phumla. Ukuba le yingxaki engapheliyo, yeka ukwenza umthambo kwaye ungene kugqirha wakho.

Umahluko kwiCrunch

Ezi zikhundla zilandelayo zivumela iintlobo ngeentlobo zomsebenzi wentengiso owahlukileyo oxhasa izihlunu.

Ukuphakama kweDolo yeDolo

Ukuphakanyiswa kweDolo yokuPhakama kweDolo
  1. Lala ngomqolo kumqolo womgangatho.

  2. Gobisa amadolo akho ukuze iinyawo zakho zisicaba phantsi, malunga nee-intshi ezili-12 ukuya kwezili-18 ukusuka esihlalweni sakho.

  3. Nqumla iingalo zakho phezu kwesifuba sakho, ubambe nje amagxa ajonge ecaleni ukuba kunokwenzeka. Yenza ikhontrakthi emagxeni akho, ubadibanise ngaphandle kokuvumela umqolo wakho ukuba ubethe. Ngenye indlela, beka izandla zakho emazantsi entloko kwaye iingqiniba zakho zibhekise emacaleni. Gcina esi sikhundla sokuqala kulo lonke ixesha lokuzilolonga.

  4. Phakamisa iinyawo zakho emgangathweni de amadolo akho abe ngaphezu kweenyawo zakho kunye nemilenze esezantsi ehambelana nomgangatho.

  5. Khupha umphefumlo omnye ngamanyathelo alandelayo.

  6. Isivumelwano esiswini sakho.
  7. Beka isilevu sakho kancinci esifubeni sakho, uphakamise amagxa akho emgangathweni kwi-curl, i-vertebra enye ngexesha, njengoko ucinezela i-ribcage kunye kunye nesinqe sakho.
  8. Gcina intamo yakho ikhululekile kunye nomqolo wakho osezantsi, umsila, kunye neenyawo ekunxibelelaneni nomgangatho womgangatho.
  9. I-Curl kude kube yindawo ephezulu yomqolo wakho isemgangathweni, ungena kwisisu sakho, imizuzwana eliqela.
  10. Qala ukungenisa kunye nokuhla kancinci ubuye kwindawo yokuqala, ukugcina intamo kunye nokulungelelanisa umva, kunye nomqolo wakho osezantsi, umsila, kunye neenyawo eziseleyo ekunxibelelaneni nomgangatho.
  11. Phinda amaxesha ali-10- 15.
  12. Phumla.
  13. Sebenza ukuya kwiiseti ezintathu, emva koko ungeze ukuphindaphinda okanye iiseti ezongezelelweyo kuqeqesho lwakho.

Ukuchaneka kweMilenze ngokuthe tye

  1. Landela amanyathelo 1 ukuya ku-3 kwii-Crunches eziphakanyisiweyo zeBent Knee.
  2. Yandisa imilenze yakho ngokuthe nkqo ukuze amaqatha akho kunye namadolo ahambelane phezu kwenyonga yakho.
  3. Qhubeka ngamanyathelo ama-5 ukuya kwele-13 kwiiNdawo eziKhuselweyo zeBnee Crunches.

Ukuchaneka kwemilenze ngokuthe tye ngokufikelela kwengalo

  1. Landela onke amanyathelo oMgaqo oQhelekileyo woMlenze ngaphandle Ngelixa ugcina indawo efanelekileyo yomzimba kunye nokugcina intloko nentamo ikhululekile, fikelela kwiingalo phezulu kwaye xa uphakamisa phezulu, ujonge ukuvala isikhewu phakathi kweminwe yakho neenzwane.

Ukuqhekezwa kwe-Oblique

Oku kwahluka kujolise kwimisipha esecaleni enxulunyaniswa nesisu. Olu luhlu lubeka ngendlela efanayo nedolo elisisiseko, eligobileyo, kunye nemilenze ethe tye, kodwa isenzo somzimba siwela umzimba endaweni yokujika phambili.

Iinqwelo eziSisiseko ze-Oblique

  1. Lala ngomqolo kumqolo womgangatho.
  2. Gobisa amadolo akho ukuze iinyawo zakho zisicaba phantsi, malunga nee-intshi ezili-12 ukuya kwezili-18 ukusuka esihlalweni sakho.
  3. Nqumla iingalo zakho phezu kwesifuba sakho, ubambe kancinci amagxa ajongene nawe ukuba kunokwenzeka. Yenza ikhontrakthi emagxeni akho, ubadibanise ngaphandle kokuvumela umqolo wakho ukuba ubethe. Ngenye indlela, beka izandla zakho emazantsi entloko ngengqiniba ezibonakalise emacaleni. Gcina esi sikhundla sokuqala kulo lonke ixesha lokuzilolonga.
  4. Khupha umphefumlo omnye ngamanyathelo alandelayo.
  5. Isivumelwano esiswini sakho.
  6. Yilahle isilevu kancinci esifubeni, uphakamise igxalaba lasekunene uye esinqeni sakho sasekhohlo, uphakamise ukusuka emgangathweni kwi-curl enye ye-vertebra ngexesha xa ucofa umzantsi wembambo yasekunene kunye kunye nasesinqeni sakho sasekhohlo, uwele umzimba ngokukuko.
  7. Gcina intamo yakho ikhululekile kunye nomqolo wakho osezantsi, umsila, kunye neenyawo ekunxibelelaneni nomgangatho womgangatho.
  8. I-Curl kude kube yinxalenye ephezulu yasekunene yomqolo wakho isemgangathweni, isivumelwano sesisu kwimizuzwana eliqela. Gxila kwicala lasekhohlo lomzimba ngethambo lakho egxalabeni ugcina unxibelelwano nomgangatho.
  9. Qala ukungenisa kunye nokuhla kancinci ubuye kwindawo yokuqala yokugcina intamo kunye nokulungelelaniswa komva. Gcina umqolo wakho osezantsi, umsila, kunye neenyawo ekunxibelelaneni nomgangatho.
  10. Phinda icala elifanayo okanye utshintshe icala lakho lasekunene nelasekhohlo, uphinda icala ngalinye amaxesha ali-10-15.
  11. Phumla.
  12. Sebenza ukuya kwiiseti ezintathu, emva koko ungeze ukuphindaphinda okanye iiseti ezongezelelweyo kuqeqesho lwakho.

Ukuphakanyiswa kweBne Knee Oblique Crunches

  1. Landela amanyathelo 1 ukuya ku-4 ukusuka kwii-Basic Oblique Crunches.
  2. Phakamisa iinyawo zakho emgangathweni de amadolo akho abe ngaphezu kweenyawo zakho kunye nemilenze yakho esezantsi ehambelana nomgangatho.

  3. Landela amanyathelo 4 ukuya ku-12 kwii-Basic Oblique Crunches.

Umlenze oQhelekileyo we-Oblique Crunches

  1. Landela amanyathelo 1 ukuya ku-4 ukusuka kwii-Basic Oblique Crunches.
  2. Yandisa imilenze ngokuthe nkqo ukuze amaqatha namadolo ahambelane ngaphezulu kwesinqe.
  3. Landela amanyathelo 4 ukuya ku-12 kwii-Basic Oblique Crunches.

Iinqanda ezinqamlezileyo

Umthambo woMnqamlezo
  1. Landela amanyathelo 1 ukuya ku-2 ukusuka kwi-Bent Knee Oblique Crunches ephakanyisiweyo.
  2. Beka iqatha lakho lasekhohlo ngaphezulu kwedolo lasekunene.
  3. Yalatha idolo lasekhohlo kwicala lasekhohlo.
  4. Khupha umphefumlo omnye ngamanyathelo alandelayo.
  5. Isivumelwano esiswini sakho.
  6. Beka isilevu sakho kancinci esifubeni sakho, uphakamise igxalaba lasekunene uye edolweni lasekhohlo. Phakamisa ukusuka emgangathweni kwi-curl enye ye-vertebra ngexesha ngelixa ucinezela emazantsi embambo wasekunene kunye kunye nasinqeni sakho sasekhohlo, uwele umzimba ngokufanelekileyo.
  7. Gcina intamo yakho ikhululekile kunye nomqolo wakho osezantsi, umsila, kunye neenyawo ekunxibelelaneni nomgangatho womgangatho.
  8. I-Curl kude kube yinxalenye ephezulu yasekunene yomqolo wakho ingekho kumgangatho, ungena esiswini, kwimizuzwana emininzi. Gxila kwicala lasekhohlo lomzimba, inyonga ukuya egxalabeni, uhlala unxibelelana nomgangatho.
  9. Qala ukungenisa kunye nokuhla kancinci ubuye kwindawo yokuqala, ukugcina intamo kunye nokulungelelanisa umva, kunye nomqolo wakho osezantsi, umsila, kunye neenyawo eziseleyo ekunxibelelaneni nomgangatho.
  10. Phinda icala elifanayo amaxesha angama-10-15.
  11. Guqula amacala kwaye uphinde.
  12. Phumla.
  13. Sebenza ukuya kwiiseti ezintathu, emva koko ungeze ukuphindaphinda okanye iiseti ezongezelelweyo kuqeqesho lwakho.

Ukuwa kwebhayisikile ngokulula

Ukuzilolonga ngebhayisikile
  1. Landela amanyathelo 1 no-2 esiSiseko se-Oblique Crunch.
  2. Phakamisa unyawo lwakho lwasekhohlo emgangathweni de idolo lasekhohlo libe ngaphezulu kwesinqe sasekhohlo, kwaye umlenze wakho wasekhohlo uhambelana nomgangatho.
  3. Landela amanyathelo 3 ukuya ku-9 kwi-Basic Oblique Crunch.
  4. Shintsha imilenze kwaye uphinde kwelinye icala.
  5. Qhubeka nelinye icala ukuya kwelinye ukuya kumaxesha ali-10 ukuya kuma-20.

  6. Njengoko ukuzithemba kwakho kukhula kwaye ifom igcinwa, yenza intshukumo engaphezulu ngokutshintsha iingalo kunye nemilenze ngaxeshanye, ngokucofa ubhontsi obuyayo emhlabeni ngaphambi kokuphakamisa kwakhona.

  7. Phumla.

  8. Sebenza ukuya kwiiseti ezintathu, emva koko ungeze ukuphindaphinda okanye iiseti ezongezelelweyo kuqeqesho lwakho.

Ukuhamba ngebhayisekile kuqhubekile

Phambili kolu tshintsho xa sele ukhululekile ngebhayisekile Qalisa inyathelo elilula lesi-6.

  1. Landela amanyathelo 1 ukuya ku-6 kwi-Bicycle Crunch elula ngaphandle endaweni yokwehlisa imilenze yakho emhlabeni, yandisa umlenze obuyayo uye ngqo kwindawo ethe ngqo emgangathweni.
  2. Elinye kwelinye icala.
  3. Qhubeka kwelinye icala kwicala le-10 ukuya kuma-20 amaxesha.
  4. Phumla.
  5. Sebenza ukuya kwiiseti ezintathu, emva koko ungeze ukuphindaphinda okanye iiseti ezongezelelweyo kuqeqesho lwakho.

Ukuguqula kwakhona iiCrunches

Ukuguqula ukuzivocavoca umzimba

Iicrunches eziguqulweyo zinamandla kuba ziyazihlukanisa izihlunu zesisu sakho. Unokulandela la manyathelo ukuze uwenze.

Isongelwe kwiiSit-ups

Ukuba sempilweni ngokuqhubekayo ukufumana iindlela ezintsha, ezingcono, kunye neendlela ezahlukeneyo zokuba uhlale uphilile kwaye ulungile, okuninzi kubuyela kwisiseko esisisiseko sokwazi amandla akho ngokwasemzimbeni nangokwengqondo, ukuhoya nokumamela umzimba wakho, kunye nokwazi ukwenziwa ngokufanelekileyo yokuzivocavoca ukuze ufumane inzuzo ephezulu kunye nokunciphisa umngcipheko. Zininzi iindlela zokuzilolonga ezijolise esiswini. Eyona nto ibaluleke kakhulu kukuba ufumane into esebenza kakuhle kuwe.

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