Amathuba okuzivocavoca umzimba wethu awapheli, ochwepheshe bezemidlalo bafuna indlela yokusifinyelela sonke futhi sibambeke imisebenzi ezuzisayo yokuhlala uphilile.
Kulokhu, sifuna ukukhuluma nge-hypopressive abs. Uhlobo lwama-gymnastics esiswini asebenzisa leyo ndawo, kwesinye isikhathi kunzima ukuhlala endaweni.
I-hypopressure engaphakathi kwesisu sethu esiswini ibangela ukuthi imisipha isetshenziswe ngochungechunge lwamasu, ukunyakaza nokuma komzimba. I-diaphragm ikhululekile, iyelula futhi ibangela ukudonsa kwe-visceral.
Lokhu kusho ukuthi ngenxa yalezi zindlela zokwakha ngemuva a kwehle ukucindezela kwesisu kanye ne-reflex tonic reaction ye-musculature etholakala ku- isinqe naku- Ibhande lesisu.
Izinzuzo ze-abs ezicindezelayo
La isiqaqa Ingxenye yethu yesisu ayiphilile, asikhulumi ngama-aesthetics, ingasaphathwa, sisho ukuthi i-flaccidity ingafihla izinkinga zesikhathi esizayo ezinjenge:
- Ukungakwazi ukubamba umchamo
- Ubuhlungu ekuhlanganyeleni ngokocansi.
- Ukuqhuma
- Izinkinga zangemuva.
- I-Lumbagias.
Kufanele sithole indlela yokuqinisa le ndawo ebalulekile, ngalokhu, i-hypopress abs ingaba yisixazululo.
Ithuthukisa ukubukeka kwesisu
Yize kungeyona into ebaluleke kakhulu ukugqamisa, kungathakazelisa kulabo abafuna ukukhombisa isisu esisicaba. Lokhu kuzivocavoca kuthinta ukuwela ngapha nangapha kwesisu hhayi kuphela indawo engaphambili yezisu zakudala. Umqondo walezi zivivinyo ukuthi awulimazi umgogodla wethu.
Gwema ukungabambeki komchamo
Ngokuqinisa ithoni yemisipha, kusiza ukulawula umchamo. Ithuba lokulahlekelwa ukuhlupheka nezinye izinkinga ezifana nokutheleleka komchamo kuyehla.
Ithuthukisa ikhwalithi yezocansi
Imisipha ye-pelvic ihlobene ne- umsebenzi wezocansi, kubo bobabili abesifazane nabesilisa, noma kunjalo, kuya ngokuya kuba ngaphezulu inenzuzo kwabesifazane ngenxa yesimo sabo sohlelo lokuzala.
Ululama umzimba ngemuva kokubeletha
Ukukhulelwa kuguqula ngokuphelele umzimba wowesifazane. Uma usuphethe ingane ezandleni zakho, umzimba uqala ukululama uze ufike esimweni sawo esijwayelekile.
La Ibhande lesisukanye ne isinqe kumele bamukele ubulukhuni obufanayo njengakuqala. Abesifazane abaningi babhekana nokulahleka kwe-toning ku- imisipha yesitho sangasese sowesifazane, abanye abaningi banokungavumelani komchamo isikhathi esithile.
Lezi zivivinyo zizosiza buyela kokujwayelekile uphephile umzimba wakho. Iphansi lomgogodla, imisipha yesitho sangasese sowesifazane kanye nebhande lesisu kungahle kube namandla aphelele uma sizisiza ngezisu ezithambisayo.
Akuthinti emuva kwethu
Lapho umphumela wokudonswa usetshenziswa futhi ingcindezi engemihle ikhiqiza ukudonsa kuma-disc intervertebral nge izinhloso zokwelapha emhlane wethu. Kuhlanganiswe nokunye ukuvivinya umzimba okuhambisanayo ungaphatha ukungakhululeki komgogodla.
Ukusebenza kwakho kuzothuthuka
Noma ngabe ezemidlalo noma usuku nosuku, ukuzizwa unamandla, unamandla futhi ukhanya ngokomzimba kuzosiza indlela esikhula ngayo osukwini lwethu.
Ngalo msebenzi ngeke i-abs yakho ithuthuke kuphela, ezinye izitho zomzimba nazo zizoklonyeliswa.
- Sakha okukhulu ukuqwashisa komzimba.
- Sifunda ukuqaphela yethu uvalo.
- Sizothola okukhulu amandla e-diaphragmatic, pulmonary kanye ne-thoracic.
- Okukhulu ukusebenza kwe-cardio-pulmonary.
- Kuzothuthukisa ukukhuthazela kwakho kwezemidlalo ye-aerobic: ukubhukuda, ukuhamba ngebhayisikili, ukusubatha, njll.
Ngubani okufanele enze ama-hypopressives futhi ngubani ongafanele?
Kuyazuzisa kubantu abaningi, kungenziwa yibo bonke abafuna ukwelapha nokuzivocavoca indawo yabo yesisu. Ngaphezu kwalokho, kusebenza ukuvimbela wokugaya ukudla, wokuchama, owangemuva noma wesifo sabesifazane.
Nge-cons, akunconywa kubo bonke labo abanakho umfutho wegazi ophakeme, ngoba ukwenza i-apneas yokuphefumula kungaphazamisa. Ngakolunye uhlangothi, abesifazane abakhulelwe akufanele bakwenze lokhu kuzivocavoca nganoma iyiphi indlela, njengokungathi ngabesifazane abazama ukukhulelwa.
Akuyona nje i-abs
Umkhuba we-hypopressives ucishe ube yinkimbinkimbi futhi udinga ukuqeqeshwa kancane kancane nangokuqhubekayo. Kuyinto elula yenza ukunyakaza ngosizo lochwepheshe womkhakha ngoba uzokwazi ukulinda futhi ulungise izikhundla ezimbi.
Ukuze uqale ukuqaphela izinzuzo zayo, kulula yenza lo msebenzi phakathi kwemizuzu engama-20 nengama-35, njalo kuye ngenhloso. Kubalulekile ukuthi uma siqala lo msebenzi, kufanele shiya izinsuku ezi-3 zokuphumula phakathi, phakathi kweseshini eyodwa kuya kwenye, ngoba ngale ndlela sinika umzimba wethu isikhathi sokujwayela nokujwayela.