I-Isometric I-Exercise Exercises

Ukuba unentlungu, uya kuxhamla kwiinkonzo ezinezakhono zomgulana wenyama ukuze kukuncede uphinde uphinde uhlawule umgangatho wesigxina (ROM) , amandla kunye nokuhamba ngokusebenza. Umgulana wakho wenyama uza kukwazi ukuvavanya imeko yakho kwaye anikezele unyango oluthile ukukunceda ukuba ubuyele kumntu oqhelekileyo.

Ukuzilolonga kwephepha lakho kubalulekile ukukunceda ukuba uphinde uphinde usebenze. Kukho iintlobo ezahlukeneyo zokuzivocavoca onokuzenza. Ezi ziquka:

• Iimvavanyo zeROM ezingahambiyo
• Ukusebenza okusebenzayo kweROM
• I-plyometrics
• Rotator Cuff Ukuqinisa

Isometric exercision kwakhona uhlobo lomzimba owenziwe ngumzimba wakho wezonyango. Izenzo ze-Isometric zenziwa xa isivumelwano sakho semisipha, kodwa akukho shintsho senzeke ngeenxa zonke zegxala lakho. Umgulana wakho womzimba unokunika imiyalelo yokusebenzisa iimometric njengengxenye yenkqubo yokuhlaziya ekhaya yasekhaya.

Kukho amaxesha athile xa uvavanyo lwe-isometric lukulungele ukwenza. Ezi ziquka:

• Kwinqanaba lokuqala lonyango xa ukuvuvukala kunokwenza intlungu ivuke intlungu.
• Emva kokuhlinzwa kwamagxa.
• Xa uzama ukuphucula umsebenzi we-muscular kwiphepha elithile le-ROM.

Ukuze uqalise ukusetyenziswa kwemigqaliselo yefayili, landela le khokelo ngezinyathelo. Qinisekisa ukuba uhlolisise nodokotela wakho ngaphambi kokuqala le, okanye nayiphi na enye, inkqubo yokusebenzisa. Kucetyiswa kwakhona ukuba utyelele umphathiswa wakho wezonyama ukuze ufunde indlela yokuyenza ngokufanelekileyo kwaye uqiniseke ukuba ukuzivocavoca kufanelekile kwimeko yakho ethile.

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Isometric Fluexion Flexion

Ukuqala ngefestile yamagxa, umele ukhangele udonga. Bend i-elbow yakho ehlombe othanda ukuyisebenzisa, uze wenze intonga. Beka ithawula eluliweyo phakathi kweentonga kunye nodonga, kwaye ucinezele ngobumnene isandla sakho eludongeni. Bamba imizuzwana emihlanu, uze ukhulule ngokukhawuleza.

Khumbula, akukho mfuneko yokuzama ukutshiza udonga. Cindezela ngobumnene udonga ukuze usebenze izihlunu zakho. Oku kubaluleke ngakumbi ukuba uqala nje isometric exercise emva kokuhlinzwa kwegxalaba.

Phinda usebenze ngokuphindaphindiweyo ukuya kwi-10 ukuya kwe-15, kwaye uqhubekele ekusebenziseni okulandelayo: i-isometric abanjwa

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Ukuxhatshazwa kwe-Isometric Exercise

Ukwenza imithwalo yokuthathela i-isometric, uthinte malunga nee-intshi ezi-6 ukusuka eludongeni, kodwa guqula umzimba wakho ngoko kuyingcingo kwindonga. Ifayili ofuna ukuyisebenzisa kufuneka ibe kufuphi nodonga.

Yenza iqhosha uze ucindezele kulo udonga. Unokuba unqwenela ukusebenzisa ithawulweyo ekhuniweyo ngentuthuzelo encinane. Gcina ngenyameko eludongeni njengokungathi uzama ukuphakamisa ingalo yakho ecaleni, kwaye ubambe khona khona imizuzwana emihlanu. Ukukhulula ngokukhawuleza uxinzelelo eludongeni.

Phinda usebenzise ukuphindaphinda kwe-10 ukuya kwe-15, uze uhambe kwi-exercised elandelayo (eyenzelwe ukufumana izihlunu zakho zentsimbi yokujikeleza ).

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Isometric Intendelezo Yokujikeleza Ngaphandle

Isometric ukujikeleza kwangaphandle kwintsebenzo enokukunceda ukuqinisa izihlunu zakho ze-rotator, i-teres yakho encinci kunye ne-infraspinatus yakho. Ukuze wenze umsebenzi, qhubeka umila ngokubhaliweyo udonga malunga nee-intshi ezingama-6 ukusuka kuso. Igxalalo oligxininisayo lisondele kunodonga.

Bend i-elbow 90 degrees, yenza intonga, uze ucindezele emva kwesandla sakho eludongeni njengokungathi ujikeleza ingalo yakho ngaphandle. Sebenzisa ithawula elincinci elincinci, xa kuyimfuneko. Gcina ngenyameko udonga malunga nemizuzwana emihlanu. Ukukhulula ngokukhawuleza uxinzelelo eludongeni.

Phinda usebenzise ukuphindaphinda kwe-10 ukuya kwe-15, uze uqale umqhubi olandelayo we-rotator ye-isometric.

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Isometric Intendelezo ngaphakathi

Ukwenza i-isometric uhlaziyo lwangaphakathi, ubeke umzimba wakho ukuze ubhekane nekhoneni elingaphandle kwodonga okanye ujongene nesango. Kufuneka ukhangele udonga, kwaye umxhelo owenzayo kufuneka ube kufuphi nomnyango wokuvula okanye ikhonkco eludongeni.

Bend i-elbow 90 degrees, yenza intonga, uze ucofe ngobumnene udonga lwamakhonkco okanye umnyango we-jamb ngokungathi uzama ukujikeleza isandla sakho ngaphakathi ngaphakathi kwiqhosha lakho. Khumbula, akukho siphakamiso kufuneka senzeke ehlombe lakho ngexesha lokusebenzisa. Sebenzisa italiti encane eboshweyo. Cinezela uze ubambe imizuzwana emihlanu, uze ukhulule ngokukhawuleza.

Phinda uphindaphinda u-10 ukuya ku-15 ukuphindaphinda, uze uqhubele phambili ekusebenziseni i-asethrikhi yokugqibela ye-shoulder: isometric extension.

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Isometric Intendelezo yokongezelela

Ukwenza ukwandiswa kweembalo ze-iometric, yima malunga no-6 intshi ukusuka eludongeni obusemva kwakho. Gcina iqhosha lakho ngokugqithiseleyo ukuze isandla sakho sisezantsi kufuphi nomlenze wakho. Yenza ibhokhwe, kwaye uyifake ngobumnene udonga emva kwakho. Khumbula, isisombululo esincinane kufuneka senzeke ehlombe lakho.

Yibambe ingcinezelo eludongeni malunga nemizuzwana emihlanu, uze ukhulule ngokukhawuleza. Phinda usebenzise ukuphindaphinda kwe-10 ukuya kwe-15.

I-isometric yamacala iyakwenziwa kuze kube maxesha ama-3 ngosuku, kodwa qiniseka ukuba ubuze umphathiswa wakho womzimba malunga nobukhulu beemeko zakho.

Emva kokuba uqale ukuvuselela i-muscle activation, unokwenza intsebenzo ye-iometri yakho ibe yintsebenziswano kunye ne-anti-resistance resistance band kunye ne-ROM.

Ukusetyenziswa kwe-isometric yintlambo yinqanaba lokuqala lokuqala ngexesha lomsebenzi wakho wokubuyiselwa kwimeko yakho. Ngokwenza ukuqeqeshwa kwangoko kwiprogram yakho yokwelapha, ungazibeka ngokwakho ukuze ube neenguqu ezingenamthunzi kwimigangatho ephakamileyo yokuqina kwamagxa.