Amandla Esikhungo Ngale Kwama-Crunch: Isikhungo Esiqinile Ngaphandle Kwama-Sit-Up

Cabanga isikhathi sokugcina uthwele isikhwama esisindayo sokudla sivela emotweni, noma uzijikijela ukuthatha okuthile esihlalweni esingemuva, noma nje usukuma phansi emva kokuhlala isikhathi eside. Isikhungo sakho senze lowo msebenzi. Ngokuthulile, ngaphandle kokuba ucabange ngakho, ibhande lemisipha ezungeze isiqu sakho laqinisa lababamba ukuze konke okunye kwakho kukwazi ukunyakaza.

Lelo bhande yisikhungo sakho. Futhi iminyaka, iseluleko sokusiqeqesha sasifana: yenza ama-crunch amaningi. Ama-sit-up amaningi. Shisa kuze kube buhlungu. Abantu abaningi bazama, bathola izintamo ezibuhlungu nemihlane ecasukayo, badela ngokuthulile.

Nasi ezinye izindaba ezinhle. Ungakha isikhungo esiqinile ngempela ngaphandle kokwenza noma yikuphi kwalokho.

Isikhungo sakho siyini ngempela

Igama elithi "isikhungo" lisetshenziswa sengathi lisho i-six-pack. Likhulu kunalokho. Isikhungo sakho siwuqwembe lonke oluzungeze isiqu sakho: imisipha engaphambili kwesisu sakho, leyo ehambisana namacala akho, ungqimba olujulile olusongela njenge-corset, nemisipha eqhuma ihamba inyuke emhlane wakho ongezansi. Izinqulu zakho nemisipha ezungeze umgogodla wakho nayo iyingxenye yeqembu.

Umsebenzi wayo yonke leyo misipha ndawonye ukuzinza. Iyisixhumanisi esimaphakathi phakathi kwengxenye yengaphezulu yomzimba wakho nengxenye yangezansi, futhi isikhungo esizinzile senza cishe wonke umnyakazo ube lula futhi ungakhandli. Ukwelulela eshalofini eliphezulu, ukugoba ukubopha isicathulo, ukuma isikhathi eside ngaphandle kobuhlungu. Uma isikhungo sakho sibuthakathaka, umhlane wakho ongezansi uvame ukuthatha umthwalo, futhi yilapho enkingeni ivame ukuqala khona.

Imisipha yesikhungo ebuthakathaka ingakushiya usengcupheni yesimo somzimba esibi nobuhlungu bomhlane ongezansi. I-Mayo Clinic ikubeka ngokusobala: ukuqinisa isikhungo kungasiza ubuhlungu bomhlane buthuthuke futhi kunganciphisa ubungozi bokuwa njengoba ukhula. Yilokho isizathu sangempela sokuthi kungani lokhu kubalulekile. Hhayi isibuko. Indlela umhlane wakho ozizwa ngayo lapho uvuka embhedeni.

Kungani ama-crunch aphuma othandweni

Ama-sit-up nama-crunch awabi. Kodwa anezici ezingezinhle zangempela, futhi akuwona ukukhetha okunempumelelo abantu abaningi abakucabangayo.

I-Harvard Health iyenza icala ngokuqondile. Ama-sit-up asukumisela umgogodla wakho ogobile phansi kaninginingi, okungaqumba umhlane ongezansi nemisipha yezinqulu. Aphinde asebenze ingxenye encane nje yemisipha oyisebenzisayo empilweni yansuku zonke. Isikhungo sakho sakhelwe ukuqinisa lasibambe ngesikhathi unyakazisa ezinye izinto. Ama-crunch asiqeqeshela ukwenza into esidinga ukuyenza kancane sisodwa: ukugobisa amahlombe akho abheke emadolweni, kaninginingi, sisodwa.

Kukhona indlela engcono yokuqeqesha umsipha omsebenzi wawo omkhulu ukubamba uzinzile. Uwucela ukuba ubambe uzinzile.

Imizamo emihlanu esebenza kangcono

Akukho kulokhu okudinga izinsiza. Qala ngenguqulo elula yakunye, unyakaze kancane, ume uma kukhona okuqumbayo emhlane wakho ongezansi. Ukukhathala kancane kwemisipha kulungile. Ubuhlungu obubukhali luyimpawu yakho yokwehla.

1. I-plank. Phumula ezingalweni zakho zangaphansi nasezinzwaneni (noma emadolweni akho, ukuqala), umzimba usemgqeni owodwa oqondile kusuka ekhanda kuya ezithendeni. Ungayekethisi izinqulu zakho ziwe noma zikhuphuke. Cindezela isisu sakho kamnene uphefumule. Bamba imizuzwana eyishumi kuya kwengamashumi amabili, uphumule, uphinde izikhathi ezimbalwa. I-plank ivusa ingaphambili, amacala, nangemuva kwesikhungo sakho kanyekanye, okuyikho ncamashi ama-crunch akuphuthayo.

1. I-bridge. Lala ngomhlane, amadolo agobile, izinyawo zicabile. Cindezela ngezithende zakho uphakamise izinqulu zakho umzimba uze wenze umgqa oqondile kusuka emadolweni kuya emahlombe. Bamba imizuzwana embalwa, wehlise kancane. Lokhu kwakha ingemuva kwesikhungo sakho nezinqe zakho, esingazisebenzisi ngokwanele iningi lethu.

1. I-bird-dog. Ngezandla zakho namadolo, welula ingalo eyodwa ngaphambili nomlenze ophambene ngemuva ngesikhathi esifanayo, kancane ngokulawuleka, bese uyashintsha. Ukuntengantenga okuzwayo njengoba ulinganisela isikhungo sakho esijulile esisebenzayo. Lo mzamo umnene emhlane futhi uthobisa ngokumangalisayo.

1. I-dead bug. Lala ngomhlane, izingalo zelulela ophahleni, amadolo agobile ngaphezu kwezinqulu zakho. Yehlisa ingalo eyodwa ngaphezu kwekhanda nomlenze ophambene ubheke phansi, ugcina umhlane wakho ongezansi ucindezelwe phansi. Kubuyise, ushintshe amacala. Kubukeka kulula kanti akunjalo.

1. Ukuthwala okusindayo. Thatha into esindayo (isikhwama esigcwele sokudla, i-kettlebell, ijeke lamanzi), ume uqonde, uhambe. Yilokho nje. Ukuthwala isisindo ngesikhathi uhlala uqondile kuqeqesha isikhungo sakho ngendlela impilo yangempela ekwenza ngayo, futhi kuphinda kube ukuzejwayeza uku, phela, ukuthwala izinto.

Ezimbili noma ezintathu zalezi, izinsuku ezimbalwa ngeviki, kwanele. Awudingi uhlelo olude. Imizuzu eyishumi egxilile ingcono kunehora ongeke uliphinde.

Kwenze kube lula kancane (noma kunzima kancane)

Uma i-plank egcwele iningi kakhulu, wehlele emadolweni akho, noma uyenze umile izingalo zakho zangaphansi zisekhawunteni. Ama-bridge nama-bird-dog angehliswa kancane noma enziwe ngokuphindaphinda okumbalwa. Umgomo ukwenza kahle isimo, hhayi ukwenza okwamaqhawe.

Lapho inguqulo elula iyeka ukuzwakala iningi, leyo yiyona nkomba yakho yokuqhubekela phambili. Bamba i-plank imizuzwana embalwa engeziwe. Yengeza ukuma esiqongweni se-bridge. Thwala into esindayo. Izinyathelo ezincane, ezizinzile ziyona ndlela amandla akheka ngayo ngempela, futhi zikuvimbela ukulimala ngokweqela phambili.

Izwana lokunakekela. Uma unokulimala kwamanje komhlane, ukhulelwe noma usanda kubeletha, noma unanoma yisiphi isimo esikwenza ungaqiniseki, xhumana nodokotela noma umeluleki wokuvocavoca ngaphambi kokuqala. Umsebenzi wesikhungo ngokuvamile uphephile futhi uyasiza, kodwa inguqulo efanele umzimba wakho ifanelwe ingxoxo yemizuzu emihlanu.

Kushintshani lapho uqhubeka nakho

Umvuzo awuqali uvele njengesisu esiyisicaba kuqala. Uvela emizuzwini evamile. Uyagoba usukume ngaphandle kokububula. Umhlane wakho ukhononda kancane emva kosuku olude edeskini. Uzizwa uzinzile ezinyaweni zakho endleleni eshelelayo. Lokho kuzinza isikhungo sakho esenza umsebenzi waso othulileyo, lowo esasakhelwe wona kwasekuqaleni.

Akekho oyobona leyo misipha isebenza. Uzoqaphela nje ukuthi usuku lwakho selube lula kancane ukuluthwala.

Imithombo

• Harvard Health Publishing, Want a stronger core? Skip the sit-ups
• Mayo Clinic, Core exercises: Why you should strengthen your core muscles
• Mayo Clinic, Exercises to improve your core strength