Mokhoa oa ho otlolla Abs ea hau le hore na hobaneng ho le bohlokoa

Litaba

• Melemo ea ho otlolla abs ea hau ke efe?
• E thibela bohloko ba morao
• E eketsa ho tenyetseha
• E matlafatsa ho hlaphoheloa
• E lokisetsa 'mele oa hau bakeng sa boikoetliso
• U lokela ho otlolla abs ea hau neng?
• Mehlala ea ab
• Cobra Posa mpa
• Cat-Cow e otlolla
• Ho lutse lehlakoreng la marang-rang
• Ho bula sefubeng ka bolo ea boikoetliso
• Malebela a polokeho
• Tsela
• 3 susumelletsa ho Matlafatsa Abs

Motsoako o matla ke karolo ea bohlokoa ea boikoetliso ka kakaretso, ts'ebetso ea liatleletiki le bophelo ba letsatsi le letsatsi.

Mesifa ea hau ea mantlha e kenyelletsa:

• abdominis e fapohileng
• rectus abdominis
• mekhabiso
• letheka flexors
• pelvic mokatong
• diaphragm
• mokokotlo o tlase

Tsena kaofela li sebetsa 'moho ho thusa ho tsitsisa mokokotlo oa hau, ho thibela bohloko ba mokokotlo, le ho u boloka u tsamaea hantle.

Ha o ikoetlisa mesifa ea mpa ka ho ikoetlisa ka mantlha kapa ka ho ikoetlisa, o hloka ho e hlokomela joalo ka ha o ne o ka etsa sehlopha se seng sa mesifa.

Ho futhumala ka ho otlolla matla pele o ikoetlisa le ho phomola ka ho tsitsipana kamora hore o qete ho ka thusa.

Sengoliloeng sena se tla shebisisa hore na hobaneng ho otlolla mesifa ea mpa ho bohlokoa hakana bakeng sa ts'ebetso le bophelo bo botle.

Hape, re tla u fa likarolo tse tobileng tseo u ka li etsang lapeng, boikoetliso, kapa kae kapa kae moo u ka etsang qeto ea ho ikoetlisa.

Melemo ea ho otlolla abs ea hau ke efe?

Ho otlolla, ka kakaretso, ho bohlokoa katlehong ea ho ikoetlisa le ho phela hantle 'meleng. Ho fumana mohopolo o betere oa hore na hobaneng o lokela ho ipha nako ea ho otlolla mesifa ea mpa, hlahloba melemo ena.

E thibela bohloko ba morao

Ha ho tluoa tabeng ea ho thibela bohloko ba mokokotlo, mokokotlo oa ho ikoetlisa le ho otlolla mesifa ea mpa ke tsela ea ho ea.

Matšoao a thata a ka baka ho fokotseha ha mefuta ea hau ea ho sisinyeha. Ha sena se etsahala, mesifa ea hau e ke ke ea fetoha habonolo mme e ka ba kotsi ea ho lemala.

Ho otlolla mesifa ka mpeng le mokokotlong ho ka thusa ho thibela sena, mme ho ka ba ha thusa ho kokobetsa bohloko bo teng ba mokokotlo.

E eketsa ho tenyetseha

Ho otlolla mesifa kamora ho ikoetlisa ho ka thusa ho ntlafatsa maemo.

Allen Conrad, BS, DC, CSCS, oa Montgomery County Chiropractic Center oa hlalosa: "Mesifa e meng e ka senyeha habonolo kamora ho ikoetlisa khafetsa, ho ka fetolang boemo ba hau ba mmele le ho beha khatello e eketsehileng mokokotlong oa hau."

E matlafatsa ho hlaphoheloa

Ka ho otlolla abs ea hau, Conrad oa hlalosa, o thusa mesifa ho khutlela ts'ebetsong e felletseng mme o fola kapele hore o tle o tsebe ho ikoetlisa hape haufinyane.

Oa hlalosa: "Mesifa ea mantlha joalo ka mpeng e ka sebetsoa makhetlo a mangata ka beke khahlanong le lihlopha tsa mesifa tse kang quads kapa biceps, tse hlokang matsatsi a fapaneng a ho ikoetlisa ka lebaka la boits'oaro bo boima boo boikoetliso ba bona bo bo sebelisang."

E le ho boloka tloaelo ea hau e ea pele, Conrad o khothaletsa ho otlolla abs khafetsa.

E lokisetsa 'mele oa hau bakeng sa boikoetliso

Ho ea ka Cleveland Clinic, ho otlolla matla - ho otlolla ho latela motsamao pele o ikoetlisa - ho lumella mesifa ea hau ea mpa hore e futhumale le ho itokisetsa ketsahalo e tlang.

Mefuta ena ea motsamao e kanna ea ntlafatsa ts'ebetso ea hau ea baatlelete le ho fokotsa kotsi ea likotsi.

U lokela ho otlolla abs ea hau neng?

Ha o otlolla abs ea hau e kanna ea ba ea bohlokoa joalo ka ha o otlolla.

Conrad o re: "Mesifa e ka sosobana kamora ho ikoetlisa haholo mpeng, 'me ho ikotlolla ho ka thusa ho thibela likotsi tse tlang." Ke kahoo a khothalletsang ho otlolla hang hang kamora ho ikoetlisa hantle, ho ka thusang ho thibela bohloko ba mesifa ka le hlahlamang.

Mehlala ea ab

Cobra Posa mpa

Cobra Pose e bula letheka la hao mme e fa mesifa ea mpa mpeng e bonolo, empa e phethahetse.

1. Beha sefahleho fatše kapa moseme oa ho ikoetlisa. Ena ke boemo ba hau ba ho qala.
2. Ha letheka le otlolohile fatše, sutumelletsa 'mele oa hau holimo holimo, ha u ntse u shebile pele. Sena se tla otlolla mesifa ea mpa.
3. Tšoara boemo metsotsoana e 20, ebe u khutlela sebakeng sa ho qala.
4. Pheta makhetlo a 3 ho isa ho a mane.

Cat-Cow e otlolla

Cat-Cow e otlolla e thusa ka ho sisinyeha le ho tenyetseha ka mesifa ea mpa. E thusa hape ho otlolla le ho matlafatsa mokokotlo oa hau o tlase.

1. Ema ka matsoho le mangole, 'me u shebe hlooho fatše ha u ntse u inamela mokokotlo, joalo ka tsela eo katse e etsang ka eona.
2. Eketsa molala hohle holimo, 'me u theole mpa ea hao ho ea tlase, u otlolla mesifa ea mpa.
3. Tšoara metsotsoana e 20, ebe u khutlela sebakeng sa ho qala.
4. Pheta makhetlo a 3 ho isa ho a mane.

Ho lutse lehlakoreng la marang-rang

Ho lula fatše ka lehlakoreng ho u thusa ho lelefatsa mesifa ea mpa, letheka le mesifa ea serope ha u ntse u ntlafatsa ho tenyetseha mokokotlong.

1. Lula fatše u otlolohile 'me u arohane maoto.
2. Emisa matsoho a hao lehlakoreng ebe litsoe li kobehile 'me menoana ea hao e supile holimo.
3. Kenya mesifa ea mpa 'me u khumame butle ka lehlakoreng le letona, u tlisa setsoe se nepahetseng fatše. U se ke ua khumamela pele kapa ua potoloha. U lokela ho ikutloa u otlolohile ka har'a li-oblique.
4. Tšoara boemo bona metsotsoana e 15 ho isa ho e 30, ebe u khutlela sebakeng sa ho qala. Pheta ka lehlakoreng le letšehali 'me u tšoare metsotsoana e 15 ho isa ho e 30.
5. Pheta makhetlo a 2 ho isa ho a 3 ka lehlakoreng le leng.

Ho bula sefubeng ka bolo ea boikoetliso

Ho otlolla hona ho khothaletsa boikhathollo mme ho fa mpa mpho e otlolohileng ka botlalo. E boetse e otlolla mahetla le sefuba.

1. Thetsa ka mokokotlo oa hao bolo ea boikoetliso. Mahetla a hao, molala le hlooho li lokela ho ba ka holim'a bolo, mokokotlo oa hau o atolositsoe, maoto a bataletse fatše, 'me mangole a fetoha ka li-degree tsa 90.
2. Qala ho otlolla ka ho bula matsoho le ho a tlohella hore a oele lehlakoreng la bolo. Etsa bonnete ba hore u sheba holimo siling.
3. Tšoara metsotsoana e 15 ho isa ho e 30.
4. Pheta makhetlo a 2 ho isa ho a 3.

Malebela a polokeho

Ho lula u bolokehile ha u ntse u otlolla mesifa ea mpa, boloka likeletso tsena kelellong.

• Tsamaea ka lebelo la hau. Ho ikotlolla hase ntho e hlokang lebelo kapa bokhoni ba ho khema le motho ea haufi le uena. E le hore u lule u sireletsehile le hore u rue molemo o moholo ka mpeng, u se ke ua ikitlaetsa ho feta se phutholohileng.
• Qoba ho etsa lintho kapele. Qoba ho etsa motsamao o fe kapa o fe o potlakang ha o ntse o otlolla letsoho. Sena se kenyelletsa ho thula ha u ntse u tsamaea le ho ts'oara.
• Tsamaea feela kamoo o ka khonang. Nakong ea mofuta ofe kapa ofe oa ho ikotlolla, ho bohlokoa ho ea ntlheng ea tsitsipano feela. Haeba o feta mona, o eketsa monyetla oa kotsi.
• Fokotsa mofuta oa motsamao ha abs ea hau e utloile bohloko. Haeba u ikutloa u tiile kapa u sa phutholoha sebakeng sa hau sa kutu, tsamaea habonolo ha u otlolla, 'me u nahane ka ho fokotsa mefuta ea motsamao. Ha ua tlameha ho etsa mochini o felletseng oa melemo hore o rue molemo ka ho otlolla letsoho.

Tsela

Mesifa ea hau ea mpeng, e leng karolo ea mokokotlo oa hau, e na le mesifa e meng e sebetsang ka ho fetesisa 'meleng oa hau.

Ho otlolla abs ea hau khafetsa ho ka eketsa ho tenyetseha ha hao, ho ntlafatsa boemo ba hau, ho fokotsa menyetla ea ho tsoa likotsi le bohloko ba mokokotlo, le ho u thusa ho tsamaea le ho sebetsa habonolo.

3 susumelletsa ho Matlafatsa Abs