_______

 

תרגילי בטן לנשים – כל האמת המכוערת שהסתירו ממך (לא בהכרח בכוונה)

מאז ומתמיד תרגילי בטן לנשים היו המנה העיקרית בתוכנית האימון שלכן,נשים יקרות. תרגילי הבטן היו המטרה העיקרית שלכבודה הייתן טורחות להזיז את הישבן שלכן (שגם תרגילי ישבן כבודם במקומם מונח) ולהגיע לאימון.

לדעתי , קיימות הצלחות אחדות בחיים שלנו, ואחת מרכזית היא – להיות מסוגל לחיות את חייך בדרכך שלך.

 

ג'ניה רומסקי מדבר על תרגילי בטן
ג'ניה רומסקי מדבר על תרגילי בטן


אבל מה באמת קורה כשהדרך שלך לא משרתת את מטרותייך?

רבים מאיתנו  רודפים אחר הדרך שבה בחרנו לחיות – מעטים אחר המטרה שבחרנו. אני הולך לחסוך לכן המון זמן, פציעות, ודיכאונות . . .


מהסיבה הפשוטה שאני יודע כמה זה מתסכל להשקיע את מיטב מאמצייך למשך תקופה ארוכה ולא לראות תוצאות, ולו הקטנות ביותר.

 

שרירי בטן מדהימים – איך יוצרים אותם?
מה הם בעצם שרירי הבטן ואילו תרגילים הכי יעילים? קודם כל לשרירי הבטן תפקיד אחד מרכזי:


(ולא,לא כשהגברים מחזרים אחרי הנשים היפות)והוא לשמור על עמוד השידרה, כל מה שקשור לאיזון של החוליות ויציבותן הולך יד ביד עם שרירי הבטן.  פציעות גב רבות נגרמות בעצם משרירי בטן חלשים.

 

עכשיו תקשיבי,
את הבטן עוטפים 5 קבוצות שרירים . . . 

הקבוצה המוכרת ואהובה היא שריר הישר הבטני, מה שבסך הכל נותן אידיקציה לאחוז השומן שלנו.

ותקשיבי . . .

חוץ מזה?

קיימות עוד 4 קבוצות שרירים שונות.

שרירי האלכסונים החיצוניים והפנימיים . . .

הרחב הבטני ורצפת  שרירי החלל התוך בטני, כל אלה יחד עוזרים בייצוב עמוד השידרה.

לכל קבוצת שריר יש תרגיל שנותן יותר "דגש" עליה אך חשוב לזכור שכל פעם שאנו עושים תרגילי בטן מסויימים, כל קבוצות שריר הבטן נכנסות לפעולה.

 

תרגילי בטן לנשים – אילו תרגילים הכי מומלצים?

 

אחד מהתרגילים הכי מומלצים  לבטן הוא הסקוואט – נשמע מפתיע נכון?

בסקוואט כל שרירי הבטן חייבים להתגייס על מנת לשמור על עמוד השידרה יציב וככל שהעמוס עולה (משקלי העבודה,כמובן בהדרגה).

כך גם העבודה של שרירי הבטן.

המלך של תרגילי הבטן?

קבלי את זה.

 

screen-shot-2016-10-11-at-9-48-23-am

התרגיל הבא שאני אמליץ עליו הוא מלך תרגילי הבטן ומאוד מומלץ לכל אישה אשר יושבת/עומדת המון במהלך היום ו/או יש לה כאבי גב איומים ו/או מרגישה ששרירי הבטן שלה מאוד חלשים.

 

יש לשכב על הגב כאשר הידיים משוכות לאחור והרגליים ישרות על הריצפה, לנתק את הכתפיים מהריצפה כאשר הגב זקוף ולהעלות עד שפלג הגוף העליון יוצר 90 מעלות עם הרגליים.


תרגיל זה נותן לנו לעבוד בצורה איזומטרית על הבטן . . .

 

. . . שדרך אגב, לכך אנו מיועדים מבחינה אבולוציונית.


כאשר אנו עושים את התרגיל הכי מוכר של כפיפות הבטן,מה שבעצם קורה הוא שיש תזוזה בעמוד השידרה, כמו שאמרנו כבר קודם תפקידם של שרירי הבטן הוא לייצב את עמוד השידרה ולעבוד איתו כגוף אחד קשיח.

 

אותו כיפוף שנוצר בעמוד השידרה ע"י כפיפות הבטן יכול להוות בעיה מאוד גדול לחלק גדול מהאוכלוסייה.


כשנשים רבות מתחילות להתאמן ללא כאבי גב ואחרי  כמה ימים ,שבועות וחודשים מתלונות על כאבי גב ,רוב הסיכויים שכל תרגיל  שמערב כפיפת בטן הוא מזיק ומשפיע לרעה על הגוף של המתאמנת.

 

את מבינה,
למרות כל מה שנאמר אני לא שולל תרגילי בטן
 שמערבים כפיפה בגב, אני פשוט אומר שלנשים שיש להן כאבי גב זהו תרגיל מזיק שרק יחמיר את כאבי הגב.


אני ממליץ קודם לחזק את הגב בעבודה איזומטרית (סטטית), רק כך שרירי הבטן והגב יתחזקו ויהיה ניתן להשתמש בהם יותר.

אילו תרגילי בטן יבליטו לי את הקוביות?

וזה אולי יפתיע אותך . . .

יש תרגיל אחד מעולה שקוראים לו "מטבח".

 

תזונה נכונה וירידה במשקל אשר  תוביל לירידה באחוזי השומן תבליט את שרירי הבטן ותת מראה חטוב ושריר בבטן.

 

קחי לדוגמא:

את הגברים הרזים שתמיד רואים להם את הקוביות . . . 


זה לא שהם עובדים שעות על הבטן ועושים מיליוני תרגילי בטן (אולי כן, אבל לא זו הסיבה שרואים להם את הקוביות) . . .


הם סך הכל נמצאים על אחוז שומן נמוך מה שנותן מראה של בטן שרירית.

 

 

אני רוצה להעביר אותך שיעור מהיר ומעניין בלוגיקה:


דמייני לך שאת קוראת מגזין אופנה מאוד מפורסם ובו את רואה אישה בעלת בטן מדהימה, עם קוביות ועיצוב יפיפייה של השרירים בבטן , משהו שנראה כמו חלום רטוב ולא מציאותי . . .

 

ולצד התמונה היפייפיה הזאת של הבטן יש כתבה שבה נאמר מפי האישה שהיא עושה 2000 כפיפות בטן כל יום . . .

מה יחרט לך בראש?

שעבודה מרובה על הבטן יוצרת קוביות ומראה אסטטי ויפה.

 

הלוואי וכך היה הדבר, אלא שהעולם מלא באינטרסים היום(לא בהכרח רע – כל עוד זה משרת את שני הצדדים) והאינטרס של אותו מגזין הוא למכור כמה שיותר עותקים. 


יש נוסחא אחת ויחידה שבעזרתה ניתן להשיג 
שרירי בטן יפים ומעוצבים ,נוסחא אשר תחסוך לך המון זמן ומפחי נפש.

 

אבל ג'ניה . . .

בינינו . . .

אף אחד לא מאזין . . .

תגיד?

יש דבר כזה הנוסחה לשרירי בטן מדהימים!?

אולי.

תקשיבי.

 

דמייני לך חבילת שוקולד(רק לדמיין, לאכול את החבילה לא יעזור למטרתך) בעלת  שני שכבות- האחת היא נייר הכסף והשנייה היא העטיפה.


ברגע שאנו נוריד את  העטיפה קוביות השוקולד יהיו נראות יותר לעין, ברגע שנוריד את הנייר הכסוף אנו נראה בבירור את קוביות השוקולד.

 

אותו תהליך קורה לך בגוף,ברגע שאחוזי השומן יורדים בעזרת תפריט תזונה ואימונים,כך גם הקוביות שלך נראות יותר לעין.

ואם עד עכשיו זה לא היה מובן… כפיפות בטן לא מורידות את הבטן, הן גם לא מבליטות את שרירי הבטן!!

 

יש לי אחלה שרירי בטן מה אני
עושה על מנת להוריד את הבטן התחתונה?

זו בעיה נפוצה,"הבטן התחתונה" , קודם כל אין תרגיל בטן שעובד על השריר המכונה "בטן תחתונה", למה את שואלת?


מהסיבה הפשוטה היא שאין דבר כזה בטן תחתונה. כמו שכבר אמרנו יש את הישר הביטני שכולל את כל הבטן הקידמית וזה כולל גם את הבטן התחתונה האמצעית והעליונה.

 

למה תמיד נשים מחפשות להוריד את הבטן התחתונה?

מהסיבה הפשוטה  היא ששם רוב השומן מצטבר וזה האזור שממנו הכי קשה להוריד את השומן אך ככל שתלכי ותוריד את אחוזי השומן כך גם תורה של הבטן התחתונה תגיעה וגם משם ירד השומן העיקש.


כמה תרגילי בטן מומלץ לעשות?


במידה ואת מתאמנת מתחילה הייתי ממליץ לך להוסיף 3 סטים של בטן פעמיים בשבוע ורק על מנת לחזק את הבטן והגב, 3 סטים שכוללים 10-15 חזרות ואולי לחשוב על להוסיף משקל.

אין טעם לעשות עשרות ומאות חזרות כי במקרה הטוב זה רק יבזבז את זמנך היקר ובמקרה הרע זה יוביל לכאבי גב ופציעות לא רצויות.

לסיכום:

תרגילי בטן נועדו על מנת לחזק את שרירי הבטן, שתפקדים של שרירי הבטן הוא לייצב ולאזן את חוליות עמוד השידרה שלנו.


אין שום קשר בטן תרגילי הבטן לקוביות ולבטן מעוצבת.


שרירי הבטן בולטים יותר כאשר את נמצאת על אחוז שומן נמוך  יחסית אצל נשים זה בדרך כלל יראה על 22 % ומטה (למרות שזה מאוד אינדיבידואלי).

 

שרירי בטן חזקים יכולים לרפא פציעות טורדניות ואף למנוע אותן.

למרות שעד מאמר זה האמנתן שכמה שיותר זה יותר טוב במידה וגרמתי ולו לאחת מכן לשנות את דעתכן  עשיתי את שלי, במידה וגרמתי לכולכן או לחלקכן לחשוב שוב על הדרך שלכן, גם  כן השגתי את מטרתי.

החיים אינם דבר בלתי משתנה ,היחידים שלא משנים את דעתם הם לא יוצלחים בבית מחסה שאינם יכולים לפעול,ואלה שבבתי הקברות – אלברט דירקסן.

 

 

ג'ניה רומסקי

ג'ניה רומסקי

ג'ניה רומסקי, מייסד בריאותלי - עזר למעל 17,000 נשים להשיג את המטרת החיטוב והבריאות שלהן. כתב 3 ספרי רבי מכר - דיאטת החירום, הדיאטה האחרונה והתפריט המושלם. השיטה שלו שבזכותה הגיע לערוץ 10, Ynet, דה מרקר, ישראל היום ועוד מושתת על המדע הכי מתקדם ומותאמת לגוף האישה

הצהרת אחריות: המידע באתר זה אינו מיועד או משתמע כתחליף לייעוץ, אבחון או טיפול רפואי מקצועי. כל התוכן, כולל טקסט, גרפיקה, תמונות ומידע, הכלול באתר זה או באתרים הקשורים אליו, הוא למטרות מידע כללי בלבד. בריאותלי אינה אחראית על דיוק המידע הכלול באתר אינטרנט זה או באתרים קשורים, וכל אדם מצריך התייחסות שונה, המידע באתר עשוי להשתנות ללא הודעה מוקדמת. אם את מתכוונת ליישם את המידע באתר הזה, או בכל אתר אחר ויש לך מצב רפואי מסויים, את מוזמנת להתייעץ עם הרופא המטפל שלך.

 

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