5 yog vim li cas rau viav vias abs thaum sawv

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Yog tias koj tab tom ua abs thaum pw ntawm lub lev, peb xav kom koj rov xav txog koj txoj kev cob qhia. Artyom Mikhaylin hauv nws tsab xov xwm qhua piav qhia tias vim li cas kev tawm dag zog tuaj yeem muab rau koj ntau dua li kev sib tw yooj yim thiab nqa lub cev.

Cov neeg feem coob tau siv los koom nrog ab workouts nrog kev sib tw tsis kawg, nce ceg, thiab twists. Tab sis yuav ua li cas yog tias muaj txoj hauv kev los cob qhia cov leeg no kom zoo dua yam tsis tau pw ntawm lub lev txhua? Tau kawg, pw ntawm daim ntaub tom qab kev ua haujlwm hnyav yog qhov zoo siab heev, tab sis qhov no tsis yog vim li cas koj tuaj rau hauv lub gym, puas yog? Koj xav tau qhov tshwm sim, thiab tau txais nws yuav siv hws me ntsis.

Kev qoj ib ce tsis tu ncua yuav tsis yog ib qho kev pab zoo rau koj, tshwj tsis yog lub plank. Complex multi-joint exercises (nrog rau ntau yam pob qij txha, ua hauj lwm tawm ob peb leeg leeg) thiab dai ce (piv txwv li, tsa lub hauv caug rau hauv siab yam tsis muaj kev txhawb nqa lumbar) yuav yog qhov zoo tshaj plaws kev daws teeb meem, thiab ntawm no yog vim li cas.

1. Kev ua haujlwm zoo ntawm cov leeg plab

Qee zaum peb tsis nco qab tias lub luag haujlwm no lossis cov leeg ua haujlwm hauv peb lub cev, thiab vim li no peb ua yuam kev. Lub luag haujlwm tseem ceeb ntawm cov leeg hauv plab yog, ntawm chav kawm, ua kom lub cev ruaj khov. Yog li ntawd, crunching yuav tsis ua rau lub abs ceeb toom nyuaj thiab yuav tsis nce nws lub zog.

Tab sis kev tawm dag zog uas cov xovxwm ua kom lub cev ruaj khov (squats, deadlifts, lifting bar hla lub taub hau, "skier" thiab lwm yam) muaj peev xwm ntawm qhov no. Txhua txoj kev txav mus los pib nrog kev cog lus ntawm cov leeg nqaij (stabilizing cov leeg). Tsuas yog tom qab lawv koom nrog hauv kev ua haujlwm, kev siv zog kis tau los ntawm caj npab thiab txhais ceg mus rau barbell lossis dumbbells. Xws li kev suav nrog yog qhov ntuj tshaj plaws rau cov xovxwm thiab pab txhawb rau nws txoj kev loj hlob zoo tshaj plaws.

2. Tsis muaj teeb meem rov qab

Ntau zuj zus, kev tshawb fawb tau tshaj tawm tias crunches thiab lwm yam kev qoj ib ce hauv plab nrog kev sib cais hauv qab tuaj yeem ua rau muaj teeb meem rov qab. Stuart McGill, tus xibfwb ntawm spinal biomechanics ntawm University of Waterloo hauv Canada, sau txog qhov no hauv nws txoj haujlwm. Cov kev tawm dag zog zoo li no ua rau muaj kev nce ntxiv hauv kev thauj khoom ntawm cov discs intervertebral, vim li ntawd, osteochondrosis thiab txawm tias ib qho hernia intervertebral tuaj yeem tsim. Txawm li cas los xij, kev tawm dag zog hauv dai lossis sawv tsis muaj qhov tsis zoo no.

3. Kev txhim kho ntawm qhov zais ntawm cov xovxwm

Sawv ntsug lossis dai ab ce, nrog rau ntau qhov sib koom ua ke ua ke uas koom nrog cov leeg nqaij feem ntau, muaj txiaj ntsig zoo dua li yuav luag txhua qhov dag zog. Lawv ua hauj lwm tawm tsis tau tsuas yog qhov pom ntawm cov xovxwm, tab sis kuj yog cov uas muab zais ntxaum. Tab sis nws yog ib feem ntawm cov xovxwm uas tseem ceeb tshaj plaws.

4. Hlawv rog

Feem ntau, cov abs tsis pom vim yog cov rog txheej uas zais nws. Cov kev tawm dag zog nyuaj hlawv rog zoo dua li kev tawm dag zog hauv txoj haujlwm dag, uas yuav luag tsis muaj txiaj ntsig vim kev siv hluav taws xob tsawg.

5. Ua hauj lwm tawm cov leeg

Ua ib qho kev tawm dag zog, koj yuav muab lub nra hnyav tsis yog rau cov xovxwm xwb, uas tsis xav tau kev kawm tshwj xeeb, tab sis kuj rau ntau lwm cov leeg. Piv txwv li, squats thiab deadlifts koom nrog tag nrho cov tub ntxhais thiab cov leeg nqaij, thaum nqa lub bar hla koj lub taub hau ua rau koj cov leeg nqaij thiab lub xub pwg nyom.

Tso zis

Yog li, yog tias koj xav rub koj lub abs, ua raws li cov lus qhia no:

• Ua ib qho kev tawm dag zog ntau thiab nco ntsoov koj lub abs.
• Sim hloov cov crunches nrog dai lub hauv caug rau hauv siab, thiab tom qab ntawd koj tuaj yeem txav mus rau square ceg tsa thiab lub bar.
• Saib koj cov zaub mov. Txhawm rau kom tau txais xov xwm zoo nkauj, qhov no tej zaum tseem ceeb tshaj qhov kev cob qhia.