Rectus Abdominis

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Rectus Abdominis

Zochita zolimbitsa thupi za Rectus Abdominis zimayang'ana kwambiri minofu ya m'mimba, kulimbikitsa mphamvu zapakati ndi kukhazikika, zomwe ndizofunikira kuti mukhale olimba komanso zochita za tsiku ndi tsiku. Ndiwoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa kuti agwirizane ndi magawo osiyanasiyana olimbitsa thupi. Anthu angafune kuchita izi kuti asinthe kaimidwe kawo, kupititsa patsogolo masewera olimbitsa thupi, kuchepetsa ululu wammbuyo, kapena kukwaniritsa malo am'mimba.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Rectus Abdominis

• Ikani manja anu kumbuyo kwa mutu wanu kapena pachifuwa chanu, kuonetsetsa kuti musakoke pakhosi panu pamene mukuchita masewera olimbitsa thupi.
• Gwirizanitsani pachimake chanu ndikukweza thupi lanu lakumtunda kwa mawondo anu, kusunga msana wanu kukhudzana ndi pansi.
• Gwirani malowa kwa masekondi angapo, ndikuyang'ana kulimbitsa minofu ya m'mimba mwanu.
• Pang'onopang'ono tsitsani thupi lanu kuti libwerere kumalo oyambira, kusunga ulamuliro ndikusalola thupi lanu kuti lingogwera pansi. Bwerezani izi kwa kuchuluka komwe mukufuna kubwereza.

Izinto zokwenza Rectus Abdominis

• Mayendedwe Oyendetsedwa: Onetsetsani kuti mayendedwe anu akuchedwa komanso amayendetsedwa. Kuthamanga kapena kugwiritsira ntchito mphamvu kuti mutsirize kusuntha kungayambitse kusagwira ntchito kwa minofu ndikuwonjezera chiopsezo cha kuvulala.
• Kupuma: Ndikofunikira kupuma moyenera panthawi yolimbitsa thupi. Pumani mpweya pamene mukukonzekera kusuntha ndikutulutsa mpweya pamene mukuchita kugwedeza. Kugwira mpweya wanu kapena kupuma mosadukiza kungayambitse chizungulire ndipo sikungathandize kuti minofu ifanane.
• Osathamanga: Anthu ambiri amalakwitsa kuyesa kuchita masewera olimbitsa thupi m'mimba. Izi zingayambitse mawonekedwe osayenera ndi kuchepetsa mphamvu. Kuyenda pang'onopang'ono, mwadala kudzagwirizanitsa minofu mokwanira ndikubweretsa zotsatira zabwino.
• Kupita Pang'onopang'ono: Osadzikakamiza

Rectus Abdominis Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Rectus Abdominis?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi akulunjika ku rectus abdominis, yomwe ndi minofu yomwe imayang'anira mawonekedwe a "six-pack". Komabe, ndikofunikira kuti muyambe ndi masewera olimbitsa thupi oyambira ndikuwonjezera pang'onopang'ono mwamphamvu pamene mphamvu ndi kupirira zikukula. Nawa machitidwe osavuta oyambira: 1. Crunches: Gona kumbuyo kwako, pindani mawondo anu ndikusunga mapazi anu pansi. Ikani manja anu kumbuyo kwa mutu wanu. Kwezani thupi lanu lakumtunda kuchoka pansi, gwirani kwa kamphindi, ndiyeno tsitsani mmbuyo. 2. Mapulani: Lowani pamalo okwera, koma khalani pamanja m'malo mwa manja anu. Sungani thupi lanu molunjika kuchokera kumutu mpaka kumapazi anu. Gwirani malowa kwa nthawi yayitali momwe mungathere. 3. Kukweza mwendo: Gona chagada ndi miyendo yowongoka. Kwezani miyendo yanu pamakona a digirii 90, kenaka muchepetse pang'onopang'ono mmbuyo. Kumbukirani, ndikofunikira kukhalabe ndi mawonekedwe oyenera kuti musavulale komanso kuti mupindule kwambiri

Yintoni imibalabala enzima yale nhliziyo emangalisayo Rectus Abdominis?

• Kuphulika kwa njinga ndi kusiyana komwe sikumangogwira ntchito ya rectus abdominis komanso kumagwira ntchito chifukwa cha kupotoza komwe kumakhudzidwa.
• Kugwedeza kumbuyo ndikochita masewera olimbitsa thupi m'munsi mwamimba omwe amayang'ana kwambiri rectus abdominis pokweza chiuno pansi.
• Kugwedezeka kwa mwendo woyima ndikusintha kovutirapo komwe kumaphatikizapo kukweza miyendo yanu molunjika ndikumangirira m'mwamba, kulunjika ku rectus abdominis.
• Kugwedeza kwa mkono wautali ndi kusiyana kwina komwe kumawonjezera zovuta mwa kutambasula manja kumbuyo kwanu, motero kumafunika khama lochokera ku rectus abdominis kuti mukweze kumtunda kwa thupi.

Izinto zokufunda ezishisa ezivumelekile Rectus Abdominis?

• Bicycle Crunches imayang'ana makamaka pa rectus abdominis ndi obliques, kupereka masewera olimbitsa thupi omwe amathandizira rectus abdominis pogwiritsira ntchito minofu kuchokera ku ngodya zosiyanasiyana ndi mphamvu.
• Kukweza Miyendo ndi masewera olimbitsa thupi apansi omwe amathandizira rectus abdominis poyang'ana pamunsi pa minofu, yomwe nthawi zambiri imatha kunyalanyazidwa muzochita zina zapamimba.