I-Isometric Exercise Exercises

Uma unamahlombe ehlombe, ungase uzuze ezinsizakalweni zobuchwepheshe zophiko lomzimba ukuze sikusize uphinde uthole ububanzi bendabuko ye-motion (ROM) , amandla, nokuhamba komsebenzi. Umhlinzeki wakho womzimba uzokwazi ukuhlola isimo sakho futhi anikeze izindlela zokwelapha ezihlukahlukene ukukusiza ukuthi ubuyele ekuziphatheni kwakho okujwayelekile.

Ukuzivocavoca kwehlombe lakho kubalulekile ukukusiza ukuthi uphinde uphinde usebenze. Kunezinhlobo ezihlukahlukene zokuzivocavoca ongayenza. Lokhu kungafaka:

• Imisindo ye-ROM Passive
• Ukuzivocavoca okusebenzayo kwe-ROM
• I-plyometrics ehlombe
• Ukuqiniswa kwe-Rotator Cuff

Ukuzivocavoca kwe-Isometric kuwuhlobo lokuzivocavoca ukuthi umhlinzeki wakho womzimba angabeka ehlombe lakho. Izenzo ze-Isometric zenziwa uma izinkontileka zakho zisebenza, kepha akukho ukunyakaza okwenzeka nxazonke zakho. Umhlinzeki wakho wezinto ezingokwenyama angase abeke imizimba yokuzivocavoca kwe-isometric njengengxenye yohlelo lwakho lokuzivocavoca ekhaya.

Kunezikhathi ezithile lapho umsebenzi we-isometric ulungile ukwenza. Lokhu kungafaka:

• Ezigaba zokuqala zokwelapha lapho ukuvuvukala kungenza ubuhlungu bube buhlungu.
• Ngemuva kokuhlinzwa kwe-shoulder.
• Lapho ezama ukuthuthukisa umsebenzi we-muscular ku-ROM ehlombe elithile.

Ukuze uqale umzimba we-isometric we-shoulder, landela lesi siqondiso sinyathelo ngesinyathelo. Vele uqinisekise ukuthi uhlola nodokotela wakho ngaphambi kokuqala lokhu, noma enye, uhlelo lokuzivocavoca. Kunconywa ukuthi uvakashele umuthi wakho wezokwelapha ukuze ufunde ukuthi ungakwenza kanjani izivivinyo ngendlela efanele futhi uqiniseke ukuthi ukuzivocavoca kufanelekile isimo sakho.

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I-Isometric I-Flexion Flexion

Ukuqala nge-shoulder crossxion, ukuma ubheke udonga. Bend i-elbow yakho ehlombe oyifisa ukuzivocavoca, bese wenza inkinobho. Faka ithawula elihlungwe phakathi kwesibindi sakho nodonga, bese ucindezela ngobumnene isandla sakho odongeni. Bamba imizuzwana engu-5, bese ukhululeka kancane kancane.

Khumbula, asikho isidingo sokuzama ukusunduza odongeni. Vele ucindezela ngobumnene odongeni ukuze usebenze imisipha yakho yehlombe. Lokhu kubaluleke ngokukhethekile uma uqala ukuhlolwa kwe-isometric ngemuva kokuhlinzwa kwe-shoulder.

Phinda ubuyekeze izikhathi ezingu-10 kuya kwezingu-15, bese uqhubekela phambili ekusebenziseni okulandelayo: isometric ukukhishwa ibhande

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Ukuhlwithwa Kwamahlombe Ukuqeda Ukuzivocavoca

Ukuze wenze ama-exercises wokuqothulwa kwe-isometric, hlala ngamasentimitha angu-6 ukusuka odongeni, kodwa vula umzimba wakho ngakho-ke uyingqayizivele odongeni. Ihlombe ofisa ukuzivocavoca kufanele libe eduze nodonga.

Yenza ibhande bese ucindezela odongeni. Ungase ufise ukusebenzisa ithawula elihlongozwe ngenduduzo encane. Gcina ngobumnene odongeni njengokungathi uzama ukuphakamisa ingalo yakho ohlangothini, bese ubamba khona lapho imizuzwana emihlanu. Ukucindezela kancane kancane ukukhulula odongeni.

Phinda ukuphindaphindiwe kokuphindaphindiwe kuka-10 kuya ku-15, bese uqhubekela emisebenzini elandelayo (eyenzelwe ukuthola imisipha yakho ye- rotator ).

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I-Isometric Ihlombe Ukujikeleza Kwangaphandle

I-Isometric ithwala ukuzungeza kwangaphandle kuyisenzo esingasiza ukuqinisa imisipha yakho ye-rotator, ikakhulukazi i-teres yakho encane ne-infraspinatus yakho. Ukuze usebenzise lo msebenzi, qhubeka umila ngokuphambene nodonga ngamasentimitha angu-6 ukusuka kuwo. Ihlombe osebenzisa ihlombe liseduze nodonga.

Hlanganisa ama-degrees akho ama-90 degrees, wenze ukhonkwane, bese ucindezela emuva kwesandla sakho odongeni njengokungathi ujikeleza ingalo yakho ngaphandle. Sebenzisa ithawula elincane ngokubambisa kancane, uma kudingeka. Gcina ngobumnene odongeni cishe imizuzwana emihlanu. Ukucindezela kancane kancane ukukhulula odongeni.

Phinda ukuphindaphindiwe kokuphindaphindiwe kuka-10 kuya ku-15, bese uqala ukusebenza okulandelayo kwe-rotator ye-isometric.

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Isometric Ihlombe Lokungena Ngaphakathi

Ukwenza isometric ukujikeleza kwangaphakathi ukujikeleza, ukubeka umzimba wakho ukuze ubhekane nekhoneni yangaphandle odongeni noma ebhekene ifreyimu emnyango. Kufanele ubhekane nodonga, futhi ihlombe oyisebenzisayo kufanele libe eduze komnyango noma ekhoneni lodonga.

Bendzela ama-degrees akho angu-90, wenze ukhonkwane, uphinde ubheke ngobumnene odongeni lwekhoneni noma umnyango we-jamb njengokungathi uzama ukuguqula isandla sakho ngaphakathi ngaphakathi kwenkinobho yakho yesisu. Khumbula, akukho sinyathelo okufanele senzeke ehlombe lakho ngesikhathi sokuvivinya umzimba. Sebenzisa ithawula elincane elihlungwe lokunamathisela. Cindezela bese ubamba imizuzwana engu-5, bese ukhululeka kancane kancane.

Phinda ukuphindaphinda kuka-10 kuya ku-15, bese uqhubekela phambili ekusebenziseni kwe-isometric yokugcina: isandrication extension.

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Isometric Shoulder Extension

Ukwenza isandomali sehlombe lwehlombe, hlala cishe ngamasentimitha angu-6 ukusuka odongeni obheke emuva. Gcina iqonde lakho ngokuqondile ngakho isandla sakho sisezansi eduze kwe-hip yakho. Yenza inkinobho, bese uyicindezela ngobumnene odongeni ngemuva kwakho. Khumbula, ukunyakaza okuncane kufanele kwenzeke ehlombe lakho.

Bamba ukucindezela odongeni ngamasekhondi angu-5, bese ukhulula kancane. Phinda ukuphindaphinda okuphindwe ngu-10 kuya ku-15.

I-isometric ehlombe ingenziwa izikhathi eziphindwe izikhathi ezintathu ngosuku, kodwa qiniseka ukuthi ubuza umhlinzeki wakho womzimba mayelana nemvamisa yesimo sakho esithile.

Uma usuqala ukuvuselela i-muscle activation, ungathuthukisa i-isometrics yakho yehlombe nge-dynamic resistance band isometrics ne-ROM egazini esebenzayo.

Ukuzivocavoca kwe-isometric isinyathelo sokuqala esihle ngesikhathi senqubo yakho yokuvuselela isimo sakho sehlombe. Ngokwenza izivivinyo ekuqaleni kohlelo lwakho lokwelapha, ungasetha ukuze ube noshintsho olungenawo umfutho ekuzivocavoca okuthuthukisiwe kwamahlombe okuphambili.