Indlela Yokusebenzisa I-Isometric Ingakusiza Ngaphandle Kokucindezela Amaqembu Akho
Kungenzeka yini ukuqinisa isidumbu ngaphandle kokuhamba?
I-isometric muscle contraction, noma ukuvivinya umzimba, kwenza njalo. Ku-contraction ye-isometric, imisipha yomzimba (noma isebenze ngamandla kanye nokuhlupha) kodwa akukho ukunyakaza okuhlangene. Ngamanye amazwi, ihlangene liyi-static; akukho ukunwetshwa noma ukukhishwa kwamagundane emisipha futhi izitho azihambanga.
Kuloluhlobo lwezinsipho zomzimba, akukho ukuguqulwa ubude bezintambo zomzimba, kanti futhi akukho ukunyakaza kwamalungu, kodwa izintambo zomzimba zilokhu zivutha umlilo. Isibonelo esihle somsebenzi we- isometric kufaka hlangana ukuphoqa ngamandla kodongeni noma ukwenza umthamo wokuhlala ngodonga (uhlezi ngemuva kwakho odongeni, amadolo aguqa sengathi uhlezi esihlalweni esingabonakali). Ngenkathi imisipha isasebenza, iqhuma ngamandla futhi ingabe igxilile, ngokungafani nokuchotshozwa kwemisipha egxile noma engenayo. akukho ukunyakaza emajoyini.
I-isometric muscle contraction ingenye yezinhlobo ezintathu ezingase zibe khona zezinsipho zomzimba. Ezinye izinhlobo ezimbili zezinsipho zomzimba ziyi:
- Ukuncintisana Kwemisipha Emincane: Esikhathini esivamile sokuqeqeshwa kwesisindo, lokhu kuyisigaba sokuphakamisa okwenziwe noma yikuphi ukuzivocavoca okunikeziwe. Imfucu ye-muscle iyancishiswa ngesikhathi sezinhlayiya eziqanjiwe nezikhwepha.
- Ukuphambana koMswakama we-Eccentric: Ngokuzivocavoca okujwayelekile okuyisisindo, ukuvinjelwa kwe-eccentric yisigaba lapho imisipha ibuyela khona ekuqaleni kokuqala kokusebenza. Ngalolu hlobo lokuqhaqhazela, izintambo ze-muscle zelulelwe, kunokunciphisa.
Ukunyakaza okuhlangene kwenzeka eningi lokuzivocavoca umzimba, okufana ne-bicep curl, squat noma i-pull-up.
Ukunyakaza okuhlangene kwenzeka nakwezinye izingxabano ezingezansi, njengokuhamba phansi, lapho i-quadriceps ikhula njengoba uhlahlisa. Kuzo zombili lezi zivivinyo, imicu ye-muscle idubula futhi ibuye iqhubekele kumalungu. Izenzo ze-Isometric, ngokuphambene, zibonakala sengathi akukho okwenzekayo ngempela.
Izinzuzo ze-Isometric Exercises
Uma kungekho ukunyakaza emajoyini, ingabe kukhona inzuzo ku-isometrics? Njengoba kuvela, kunezizathu ezihlukahlukene zokwenza isometrics. Inzuzo eyinhloko yokuzivocavoca kwe-isometric kufaka ukuthi ingasetshenziselwa ukuvuselelwa kanye nokuqiniswa okujwayelekile ngaphandle kokubeka ukucindezeleka kumajoyini. Lokhu kuyisici esibalulekile sokuzivivinya kwe-isometric ngoba ukuvivinya umzimba okudinga ukunyakaza okuhlangene kungabangela ukucindezeleka okuningi kumalungu ngamunye, ikakhulukazi ngokuhamba kwesikhathi nokusetshenziswa okuphindaphindiwe. Izenzo ze-Isometric zilula kakhulu amalunga kokubili isikhathi esifushane kanye nesikhathi eside. Zisabangela ukuthi imishanguzo ye-muscle idle, ngaphandle kokucindezeleka okwengeziwe emalungwini. Ngenxa yalesi sizathu, ukuzivivinya kwe-isometric kuvame ukusetshenziswa emisebenzini ye-rehab yabantu abathile abanezinkinga ezihlangene noma izinkinga.
Enye inzuzo ye-isometrics ukuthi ingenziwa noma kuphi ngaphandle kokusebenza.
Uhambe emgwaqweni? Ungamisa futhi uphumule imisipha yakho, noma cindezela phezulu futhi phansi esiteji sokuqondisa ukuze udubule imisipha yakho. Kanti futhi ngezinye izikhathi kunconywa abagijimi abasesigqumeni noma i-boot ukuze kugcinwe imisipha ngesikhathi amathambo ephulukisa.
Ezinye zezemidlalo zidinga izinga eliphakeme lama-static muscle. Ukuzivocavoca, i-yoga, ukukhuphuka kwamadwala, nokwehla kweqhwa, isibonelo, konke kunesidingo samandla esiteji. Lezi zivivinyo zidinga amandla amaningi, uma kungeyona iningi lokunyakaza okuhlangene.
Kubalulekile ukuthi uqaphele ukuthi uma uzizwa unjani uhlobo lobuhlungu obuhlangene ngenkathi usebenzisa umzimba, kufanele uxhumane nodokotela.
Kuyini Ukuhlukaniswa Kwemisipha?
I-isometric muscle contraction ingenye yezinhlobo ezintathu ezihlukene zokuhlukunyezwa kwamasipha, okubizwa nangokuthiwa yi-muscle fiber activation. Lokhu kwenzeka lapho i-fiber muscle noma iqoqo lezintambo libhekwa ngubungqingizana ngezinzwa ukuze kusebenze futhi kwandiswe ukungezwani ngaphakathi kwemisipha. Lokhu kwenzeka lapho imisipha igxilile, njengesikhathi sokuzivocavoca njengokuqeqeshwa kwesisindo. Imisipha emzimbeni womuntu yenziwa ngezibopho zemisipha equkethe izinkulungwane zezinhlaka ezincane ezibizwa ngokuthi i-myofibrils, okuyilapho ukukhishwa kwangempela kwenzeka khona.
> Imithombo:
> Fisher JP, Farrow J, Steele J. Ukukhathala Okumangalisayo, Nempendulo Yokuqonda Ukuphikisa Ukuzivocavoca. I-Muscle Nerve. 2017 Mashi 21. i: 10.1002 / mus.25645.
> National Strength & Conditioning Association (NSCA). Okusemqoka kokuQinisekisa Amandla nokuPhakamisa, umagazini we-4. Champaign, IL: Human Kinetics; 2015.
> W. Larry Kenney noJack Wilmore. I-Physiology yezemidlalo nokuzivocavoca, edition 6, Champaign, IL: Human Kinetics; 2015.