Qhov "abs" yog cov leeg ntawm cov leeg nyob hauv plab lossis plab tsam-feem ntau hauv qab tav tav ntawm lub plab thiab ntawm ob sab. Lub ntsiab ntawm peb pawg thiab lawv cov haujlwm yog:
- Rectus abdominis (RA)
Tus RA ua rau txoj hlua caj dab qis thiab tig rau lub plab thiab pab tswj kom qhov qis ntawm qhov qis qis. Nws yog nquag hu ua rau-pob vim tias muaj zog ntawm cov nqaij ntshiv kev loj hlob thiab lub cev tsis muaj rog cov nqaij no sawv tawm. Hauv qee lub cev tsim kom muaj lub cev, yim feem ntau pom.
- Transversus abdominis (TA)
Qhov no yog qhov tob hauv cov leeg nqaij txhawb lub cev thiab cov plab hnyuv ntawm lub plab. Nws pab plab plab, yog siv ua pa tawm, thiab tso zis, khib nyiab, thiab yug me nyuam. Tus TA kuj pab txhawb nqa qaum kev qaum ib ce.
- Sab hauv (IO) thiab sab nraud obliques (EO)
Sab hauv thiab sab nraud obliques khiav ntawm lub plab ntawm lub plab thiab pab koj khoov thiab tig ntawm ob sab thiab pab ua hauv pob tw. Cov leeg sab nraub qaum tuaj yeem ua rau pom los ntawm qee qhov kev nrog kev loj hlob thiab lub cev muaj roj tsawg. Xav txog peb txheej ntawm cov leeg ntawm cov sab nraud obliques sab nraud thiab rau ob sab, tom qab ntawd obliques sab hauv los ntawm lub transversus abdominis ntawm lub qhov tob tshaj plaws ntawm lub qhov taub ntawm qhov rov hauv plab rov qab.
Lub ce
Xav txog daim ntawv teev cov kev qoj ib ce rau cov nqaij ntshiab. Cov ntawv luv luv, raws li tau sau saum toj no, yog rau txhua leeg mob leeg.
- Standard crunch (lub xub pwg nyom) - RA, IO, EO
- Rov qab txhuam nraub qaum (ob txhais ceg) - RA, IO, EO
- Tshem fitball crunch - RA, IO, EO
- Tsheb kauj vab Maneuver - RA, IO, EO
- Hollow tawm los yog ntxais hauv plab - TA
- Situps , khoov duav - RA, EO
- Ncaws zaum lub rooj zaum - RA, EO
- Poob tsa ceg rooj plaub - RA, EO
- Tshuab crunches - RA, EO
- Tsa ceg (Captain's chair) - RA, EO
- Broomstick twists - RA, EO, IO
- Dumbbell sab ob sab - RA, EO, IO
- Tsawg rubey sab khoov pob - RA, EO, IO
- Roman lub rooj sab laj tog khawm - RA, EO, IO
Koj tuaj yeem pom cov lus piav qhia ntawm ntau ntawm cov chaw hauv EXRX qhov chaw thiab ntawm Shapefit.
Uas Xyaum Ua Hauj Lwm Zoo Tshaj Rau Cov Twg?
Controversies. Tam sim no peb tau mus rau hauv muaj kev cuam tshuam ib ncig. Ntau yam tau sau txog seb qhov zoo tshaj plaws los cob qhia cov leeg mob plab thiab cov tswv yim yog ceev thiab npau taws. Ntxais hauv plab, situps los yog tsis, pob rockers, pob ncaws pob, thiab hais txog. Nco ntsoov tias kev ua kom muaj zog thiab txias hauv cov neeg noj qab nyob zoo yuav txawv me ntsis rau qhov uas yuav tsum tau qhia rau rov qab kho dua.
Obliques. Ib qho ntawm cov lus xaus ntau los ntawm ob peb cov kev tshawb fawb tsis ntev los no ntawm kev kho mob plab yog tias koj ntshe tsis tas yuav thab khab ntau nrog sab nraub qaum, twist crunches los yog zoo li qoj ib ce kom cob qhia obliques. Nyob rau hauv cov versions koj twist lub cev mus rau sab, theoretically, nrhiav cov obliques rau ib tug ntau dua. Txawm li cas los xij, lawv zoo li lawv tau ua kom zoo tshaj plaws nrog rau qhov ua kom zoo tshaj plaws uas qhib qhov quav hauv plab thiab qhov ntawd kuj yuav tsum muaj kev ruaj ntseg, txawm tias ua haujlwm ntxiv yuav tsis ua mob.
Instability yog tus yuam sij. Yog tias obliques xav ua haujlwm kom lub cev ruaj khov, qhov no yog qhov zoo tshaj plaws. Lub hnab looj fais fab sib haum nrog ko taw yog ib qho piv txwv zoo. Koj yuav tau txais cov wobbles thiab obliques tau txais kev xyaum ua haujlwm zoo li lawv tau sim ua kom tswj koj txoj haujlwm. Tej yam ab ce uas cov ceg tsa tau tsa los kuj yuav ua rau cov neeg siv oblique ua haujlwm-raws li koj tuaj yeem pom los ntawm cov npe hauv qab no.
Situps. Lwm qhov tseem ceeb hauv kev cob qhia abs yog los xyuas kom meej tias koj tsis yog siv lub khwb flexors, cov hlab ntsha uas khiav mus rau lub puab tais thiab siv los tuav lub ntsag, nqa ob txhais ceg thiab rub tus nqaj qaum rau hauv ib txoj yas.
Koj xav kom tus abs mus ua haujlwm thiab tsis yog lub khawm flexors. Tus txheej txheem zaum-nyob rau hauv uas lub cev nqaij daim tawv mus rau txoj hauj lwm yuav luag txoj hauj lwm yog ib qho piv txwv ntawm qhov no. Cov tub rog ntawm qhov chaw uas cov tes tsis tshua mob tsuas yog ncav cuag lub hauv caug ntawm 45-degree flexion zoo dua.
Siab tiv thaiv qis dua plab me. Koj tuaj yeem ua hauj lwm txawv ntawm RA ntawm nws tus kheej? Tej zaum tsis. Qhov quav hauv plab yog ib txoj hlua khi ntawm cov leeg, thiab tab sis qoj ib ce zoo li tus thawj coj ntawm tus txiv neej lub rooj zaum ua rau koj xav tias qhov qis dua ntawm koj lub plab yuav tawg, qhov no tsis txhais hais tias cov RA tsawg dua yog tau txais kev tshwj xeeb.
Peb puas yuav tsum tau siv lub zog plab mog? Cov kws kho mob ntawm cov kws kho mob (Orthopedic and biomechanical biomechanical) tau qhia peb rau lub xyoo uas siv cov kab mob hauv lub plab (transversus abdominis) (TA) tseem ceeb heev rau kev pabcuam ntawm qaum kev qoj ib ce. Tam sim no uas tau hloov tag nrho. Nyeem qhov tsab xov xwm no ntawm cov neeg plab mog sib luag rau cov lus qhia ntxiv. Nyob rau hauv lub teeb ntawm no, kuv yuav tsis siv sijhawm ntau dua ntawm TA tshwj tsis yog hais tias siv lub suite ntawm cov leeg mob plab, xws li cov hauv qab no, nrog rau lub plab hlaub plab yuav tsum muab haujlwm txaus rau TA. (Saib Grenier thiab McGill hauv qhov Chaw.)
Nyob rau xyoo 2001, American Council on Exercise (ACE) tau sam fwm los ntawm Peter Frances ntawm Biomechanics Lab hauv San Diego State University uas lawv tau kawm txog 30 tus txiv neej thiab poj niam hnub nyoog 20-45 nrog ntau yam kev qoj ib ce thiab kev kawm nyhav nyhav. Cov neeg tshawb xyuas siv cov khoom siv electromyography (EMG) los soj ntsuam cov nqaij ua si thaum lawv siv.
Ntawm no yog cov saum toj kawg nkaus rau kev ua rau lub plab pob ntseg thiab obliques raws li cov leeg tau txais cov qhab nia. Cov qhab nia ntawm tus txheeb ze yog rau sab xis.
Rectus abdominis
- Tsheb kauj vab Maneuver 248
- Tus Tuam Thawj Coj Tus Thawj Coj 212
- Kev Npaj Pob Qij Qus 139
- Vertical Leg Crunch 129
- Torso khiav (roll-out machine) 127
- Ntev Tes Npuaj Crunch 119
Obliques
- Tus tauj ncov loj lub rooj zaum 310
- Tsheb kaujvab Maneuver 290
- Rov qab Crunch 240
- Hover 230
- Vertical Leg Crunch 216
- Qoj 147
Nyeem ACE txoj kev tshawb fawb kom paub ntxiv thiab paub piav txog yam dab tsi thiab pics. Koj tuaj yeem nyeem lwm cov kev tshawb fawb uas muaj ntau yam kev txiav txim siab thiab cov lus pom zoo, yog li paub hais tias zoo li muaj ntau yam kev ua kom haum, qhov no yog ib qho kev kawm nce qib.
Summing Up
Txawm li ntawd los, qhov no tsis tas yuav ua kom dhau. Ntawm no yog kuv lub tswv yim pom zoo raws li tus qauv siv rau kev tshawb nrhiav tam sim no thiab daim ntawv thov rau kev hnyav rau cov leeg hauv plab.
- Kev siv thiab hloov ntau yam kev qoj cev yuav ua kom muaj kev yoog txaus rau kev loj hlob ntawm cov nqaij leeg thiab muab ntau yam.
- Tus qauv kev kho tsheb, qhov kev txiav txim siab nrawm los yog kev caij tsheb kauj vab, qhov kev daws teeb meem thiab tus thawj coj ntawm lub rooj zaum tsa sawv yog txhua tus neeg feem coob puas yuav tsum tau cob qhia cov neeg plab.
- Siv lub plab chais los npaj lub raj ua haujlwm. Ua li no los ntawm zawm cov nqaij ntshiv uas tsis muaj daim duab los yog nqus dej. Xav txog kev npaj rau lub punch hauv plab.
- Txhim kho qhov kev siv zog ua haujlwm, ntxiv qhov ntxiv rau qhov hnyav rau kev siv lossis siv ib lub rooj sibtham.
- Rau kev nyab xeeb, nco ntsoov khaws qis rov qab rau hauv av, puag ncig sab nraub qaum (txheem nkig) thiab tuav lub taub hau thiab caj dab ruaj khov.
> Qhov chaw:
> Koom Haum American Council rau Kev Xyaum Ua Haujlwm, Abdominals Training Study, 2001.
Barr KP, Griggs M, Cadby T. Lumbar stabilization: cov ntsiab lus tseem ceeb thiab cov ntaub ntawv tam sim no, Tshooj 1. Kuv Lub Cev Physical Rehabilitation . 2005 Jun; 84 (6): 473-80. Ntsuam xyuas.
Chiu, Loren ZF. Puas Muaj Kev Txiav Txim Ua Rau Lub Cev Muaj Zog? Muaj zog thiab Kev Txiav Txim Siab 29: 1: 15-17, 2007.
Delavier F. Kev Qhia Txog Lub Cev Muaj Zog Nrog Kev Kawm , Qhov thib ob, 2006.
> Grenier SG, McGill SM. Quantification ntawm lumbar stability los ntawm kev siv 2 hom mob plab ua kom txawv. Arch Phys Med Rehabil . 2007 Jan; 88 (1): 54-62.