Nika i-Rehab Yakho I-Push With Isometric Ukuzivocavoca
Udokotela wami wayala ukwelashwa ngokomzimba emva kokuhlinzwa kwami kwehlombe, futhi u-eh owenziwe ukuqeqeshwa kwe-isometric othize ekuqaleni. Kuyini ukuhlolwa kwe-isometric futhi isetshenziswa kanjani ekwelapheni ngokomzimba?
Ukuzivocavoca kwe-Isometric uhlobo lokuzivocavoca okungenzeka ukuthi umhlinzeki wakho womzimba angakwenza ngemva kokulimala noma ukugula. Igama lesi-isometric livela kumagama okumpande "iso," okusho "okufanayo," nelithi "metric," okusho ubude.
Ngesikhathi sokuvinjelwa kwe-isometric, imisipha yakho ayishintshi ubude futhi akukho ukunyakaza okwenzeka nxazonke ukuthi leyo muscle iyungeze.
Kufanele Usebenzise Nini Ukuvivinya umzimba kwe-Isometric?
Imisipha ye-Isometric ingasetshenziswa nganoma yisiphi isikhathi ngesikhathi sokuvuselela noma uhlelo lwakho lokuzivocavoca ekhaya, kodwa kunezimo lapho ziyizinto ezithandwayo ezenzelwe ukwenza. Lokhu kungafaka:
- Ngemuva kokuhlinzwa.
- Uma imisipha yakho ingakwazi ukusebenzisana kahle ngokwanele ukuhambisa ukujoyina kuyo.
- Ukusiza ukwandisa ukungena kwe-neuromuscular kwenye imisipha ethile.
- Uma intukuthelo yenza ezinye izinhlobo zokuzivocavoca akunakwenzeka noma ziyingozi.
Buza udokotela wakho noma isazi somzimba uma i-isometrics kufanele ibe yingxenye yesimiso sakho sokubuyisa ngaphambi kokuzama.
Izinzuzo ze-Isometric Exercises
Kunezinzuzo eziningi zokusebenzisa umsebenzi we-isometric ngemuva kokulimala noma ukuhlinzwa. Lokhu kungafaka:
- Ungavikeleka ngokuvikelekile umsila ngenkathi uvikela ukuchotshozwa okuhlinzekwayo noma izicubu ezibomvu .
- Imisipha yakho ingaqiniswa kuhla oluqondile ngqo lokuhamba nxazonke.
- Awekho imishini ekhethekile edingekayo ukwenza umzimba we-isometric.
Isazi sakho somzimba singakusiza ukuba ubone ukuthi ukuvivinya kwe-isometric kuzokuzuzisa yini ngesimo sakho esithile.
Ukulinganiselwa kwe-Isometric Exercises
Ukuzivocavoca kwe-Isometric kungaba yindlela ephumelelayo kakhulu yokuzivocavoca ngemuva kokulimala noma ukuhlinzwa, kodwa kukhona nokulinganiselwa okunye.
Uma uthola imisipha yakho isometrically, umsizi uthola amandla emkhakheni omfushane kakhulu wokuhamba (ROM) . Isibonelo, ukuqhutshwa kwe-isometric yangaphandle kwe-isometrics eyenziwe ngengalo yakho eceleni kwakho kuzoqinisa kuphela imisipha yakho ye- rotator endaweni ethile lapho ingalo yakho ingena khona. Ukuzuza kwamandla okusetshenziswa ngokusebenzisa i-isometrics kubhekisela ngqo esimweni sokuhlanganyela kwakho phakathi nokusebenza .
Uma ufuna ukuqinisa imisipha yakho ehlotsheni ekhanda lakho usebenzisa i-isometrics, kuzodingeka uvumelanise isisindo sakho se-glute endaweni eyodwa ngokuphindaphindiwe okuphindaphindiwe. Uma usuwenzile ukuphindaphindiwe okuphindaphindiwe kokusebenza endaweni eyodwa, kuzodingeka uhambise ukujoyina kwakho esikhwameni esimweni esisha bese uphinda iziphazamiso ezikhazimulayo kuleso simo esisha. Yiqiniso, lokhu kuzoba isikhathi esiningi kakhulu.
Indlela yokwenza Isometric Exercise
Ukwenza umsebenzi we-isometric, umane uthola okuthile okuzinzile ukuphikisa. Isibonelo, ukuze isometrically uqinise imisipha yakho yehlombe, ume eceleni kodonga bese uzama ukuphakamisa ingalo yakho ohlangothini. Vumela isandla sakho ukuba ucindezele phezulu odongeni ngakho akukho ukunyakaza okwenzeka ekuhlanganyeleni kwehlombe lakho.
Uma usucindezela odongeni, bamba ukukhishwa kwamasekhondi angu-5 kuya kwangu-6, bese ukhulula kancane kancane ukukhishwa.
Yenza okuphindaphindiwe kuka-6 kuya kwengu-10 kokuzivocavoca, futhi usuqede isethi esisodwa sokusebenza kwe-isometric emisipha yakho yehlombe.
Ungasebenzisa futhi ama-band resistance ukumelana nama-tubing ukwenza umzimba we-isometric. Ungakwenza lokhu ngokubamba ibhuloho endaweni ethize bese ususa umzimba wakho kude nendawo ye-anchor esikhundleni sokuhambisa ukujoyina kwakho. Imisipha yakho izokwenza isivumelwano ngokumelene nokunyuka okwenyuka kwe-tubing e-elastic, futhi akukho ukunyakaza okuzokwenzeka lapho uhlangene khona. Umhlinzeki wakho womzimba angakusiza ukuthola ama-band elastic or tubing futhi akubonise indlela yokwenza umsebenzi we-isometric ngezibopho.
Okunye ukusetshenziswa kwe-Isometric Ukuzivocavoca
Ukusebenzisa isometric ukuvivinya kungaqinisa imisipha ngezikhundla ezithile ezihlangene, kodwa kungasiza ekuthuthukiseni ukuqashwa kwe-neuromuscular imisipha eqeqeshiwe. Lokhu kungasiza ekuthuthukiseni izinkontileka zakho ze-muscle futhi kungakusiza ukuba uqaphele ngokushesha ukuzuza ekuqasheni imisipha ngenkathi uvikela ukujoyina kwakho emva kokulimala noma ukuhlinzwa.
Ukuzivocavoca kwe-Isometric kungasetshenziselwa ukwelashwa ngokomzimba ngenkathi usebenzisa ukuvuselela kagesi lwe-neuromuscular (NMES). Uma unenkinga yokuthola isidumbu sakho se- quadriceps ngemuva kokuhlinza ngamadolo, i-PT yakho ingasebenzisa i-NMES ngenkathi usemtholampilo ukuthuthukisa umsebenzi we-muscular of quadriceps yakho. Ngenkathi usebenzisa i-NMES, i-PT yakho ingakuyala ukuba wenze imizimba yokusebenza ye-quadri ye-isometric .
Uma ulimele noma uke wahlinzwa futhi ubhekene nobunzima nokuhamba okujwayelekile ukusebenza, isazi sakho somzimba singakusiza ukuba uthuthukise amandla akho ngenkathi uthola kabusha. Angasebenzisa ukuvivinya kwe-isometric ukusiza ukuthuthukisa umsebenzi namandla wamisipha yakho ukuze ukwazi ukuthuthuka ngokushesha futhi ngokuphepha ku-rehab yakho bese ubuyela ezingeni lakho langaphambilini lomsebenzi nomsebenzi.
Imithombo:
UHertling, D. (2006). Ukuphathwa kwezifo ezivamile zomzimba we-musculoskeletal. (4th ed.). I-Philadelphia: Lippincott Williams & Wilkins
Kisner, C., & Colby, LA (1996). Ukuvivinya umzimba: Izisekelo kanye namasu. (I-3 ed.). I-Philadelphia: FA Davis.