Iimvavanyo ze-Isometric zingakuzuzisa njani ngaphandle kokugxininisa amaQela akho
Ngaba kunokwenzeka ukuqinisa isisu ngaphandle kokuhamba?
Ukuqhekeka kwemisipha ye-isometric, okanye ukuzivocavoca kwe-static, kwenza njalo. Kwi-contraction ye-muscle ye-isometric, imililo yemisipha (okanye isebenze ngamandla kunye noxinzelelo) kodwa akukho ntshukumo ehlangeneyo. Ngamanye amagama, idibeneyo i-static; akukho ukulinda okanye ukuchithwa kwezifayili ze-muscle kwaye izitho azihambanga.
Kule ndlela yokuqhekeka kwemisipha, akukho tshintsho ebude beemfibisi ze-muscle ngokwabo, kwaye akukho nto inokunyakaza kumajoyina, kodwa iifiber ze-muscle zisasa umlilo. Umzekelo omhle wesenzo se- isometric uquka ukugxotha kancinci eludongeni okanye ukwenza udonga lokuhlala (ukuhlala kunye nomqolo wakho odongeni, ukuguqa ngamadolo njengokungathi uhleli kwisihlalo esingabonakaliyo). Nangona iisifuba zisasebenza, ukuqhuma ngamandla, nokuxininiswa, ngokungafani nokuphambana komzimba. akukho ntshukumo kumalungu.
Ukuqhekeka kwemisipha ye-isometric yenye yezinto ezintathu ezinokuthi zenzeke iintlobo zomzimba. Ezinye iindidi ezimbini zeengcambu ze-muscle zi:
- Ukuxhatshazwa kweMisipha: Ngomsebenzi oqhelekileyo wokuqeqesha ubunzima, oku kusona sigaba sokwenyusa saso nasiphi na isenzo. Iifayili ze-muscle zincinciwe ngexesha lokuqhekeka kwemisipha kunye nokuqina.
- Ulwahlulo lweMiscle ye-Muscle: Kwiindlela eziqhelekileyo zokuqeqesha ubunzima, ukuqhaqhaqhaqhaqhaqha isigaba apho imisipha ibuyela kwindawo yokuqala yokuqala. Ngethuba lolo hlobo lwenqabana, iifiber muscle zoluliwe, kunokuba zifutshane.
Ukunyakaza okuhlangeneyo kwenzeka kwiininzi zemigangatho yokuqeqeshwa kobunzima bendabuko, njenge-curl bicep, i-squat okanye i-pull-up.
Ukunyakaza okuhlangeneyo kubakho nakwezinto eziphambeneyo, ezifana nokuhamba ngaphantsi, apho i-quadriceps iyancipha njengoko uncipha. Kuzo zombini izivivinyo, imicu ye-muscle iyabetha kwaye kukho ukunyakaza kwamalungu. Isometric exercises, ngokuphambene, kubonakala sengathi akukho nto eyenzekayo.
Iinzuzo ze-Isometric Exercises
Ukuba akukho ntshukumo kumalungu, ngaba kukho nayiphi na inzuzo kwi-isometrics? Njengoko kuvela, kukho iintlobo ezifanelekileyo zezizathu zokwenza i-isometric. Ukuxhamla okuyinqobo kweendlela ze-isometric ziquka ukuba zingasetyenziselwa ukuvuselelwa kunye nokuqiniswa ngokubanzi ngaphandle kokubeka uxinzelelo kumalungu. Oku kuyimfuneko ebalulekileyo yokusebenza kwe-isometric kuba iimvavanyo ezifuna ukunyakaza ngokubambisana kunokubeka uxinzelelo olunzulu kumalungu ngamnye, ngokukodwa emva kwexesha kunye nokusetyenziswa okuphindaphindiweyo. Izenzo ze-Isometric zilula kakhulu kumalungu kwixesha elifutshane kunye nexesha elide. Ziyabangela ukuba iimbumba ze-muscle zitshise, ngaphandle koxinzelelo olongezelelweyo kumalungu. Ngenxa yalesi sizathu, ukusetyenziswa kwe-isometric kusetyenziswa rhoqo kwimimiselo yokuvuselela abantu abaye bafumana iingxaki kunye kunye nemiba.
Enye inzuzo ye-iometri yinto yokuba inokwenziwa kuyo nayiphi na indawo kungekho zixhobo.
Ukuqhubeka kwindlela? Unokumisa kwaye uphumule imisipha yakho, okanye ucinezela phezulu kwaye wehla kwivili lokuhamba ukuze uhlasele imisipha yakho. Kanti ngamanye amaxesha kunconywa ukuba abagijimi abasesigxeni okanye i-boot ukuze bagcine imisipha isebenza ngelixa amathambo aphilisa.
Ezinye iimidlalo zidinga izinga eliphezulu lokuqina kwamasipha. I-Gymnastics, yoga, ukunyuka kwamatye, kunye nokwehla kwezemidlalo, umzekelo, zonke zifuna iimandla ezinamandla. Ezi zinto zifuna amandla amaninzi, ukuba akukho nto ininzi yentsebenziswano.
Kubalulekile ukuba uqaphele ukuba xa uvakalelwa naluphi uhlobo lweentlungu ezidityanisiweyo xa usebenzisa, kufuneka udibane nodokotela.
Uluphi uhlobo lweMpawu zoMsinga?
Ukuqhekeka kwemisipha ye-isometric yenye yeentlobo ezahlukeneyo zeentlobo zeentlobo zeentlobo zeentlobo, eziqhelekileyo ziyaziwa ngokuba yimisebenzi ye-muscle fiber. Ezi zenzeka xa i-fibre ye-muscle okanye iqela le-fibers ibonakaliswe ngongqondo ngeentsholongwane ukuze isebenze kwaye ikhulise uxinzelelo phakathi kwe-muscle. Oku kwenzeka xa izihlunu zixininiswe, njengengqondo ngexesha lokuzilolonga njengokuqeqesha umzimba. Iimfumba emzimbeni womntu zenziwe ngeemfumba zemizimba ye-muscle equlethe amawaka amancinci amancinci abizwa ngokuthi i-myofibrils, apho kuvela khona ukutshatyalaliswa kwangempela.
> Imithombo:
> Fisher JP, Farrow J, Steele J. Ukukhathala okukodwa, kunye neempendulo zokuqonda ukuMelana nokuzivocavoca. Umzimba weMisipha. Ngomhla wama-2017 ngoMatshi wama-21: i-doi: 10.1002 / mus.25645.
> Umbutho weSizwe oMandla kunye noMeko weSizwe (NSCA). Iimfuno zoQeqesho lweMandla kunye neMeko, i-4th edition. Champaign, IL: Human Kinetics; 2015.
> W. Larry Kenney noJack Wilmore. I-Physiology yeMidlalo kunye nokuzivocavoca, i-6th edition, i-Champaign, IL: Human Kinetics; 2015.