Zithini izithintelo ezijolise kuko?

Umxholo

• Iindidi zezihlunu zemisipha
• I-Eccentric
• I-Isometric
• Ukuzivocavoca okuxineneyo
• Imbonakalo

Yintoni ukucuthwa okuxineneyo?

Ukucuthwa okuxineneyo luhlobo lokusebenzisa izihlunu okubangela uxinzelelo kwimisipha yakho njengoko ifutshane. Njengoko umsipha wakho ufutshane, ivelisa amandla aneleyo okuhambisa into. Olu lolona hlobo luthandwayo lokuncipha kwemisipha.

Kuqeqesho lokuthoba ubunzima, i-bicep curl yinto ekulula ukuyibona ukuba ihamba njani. Xa uphakamisa i-dumbbell egxalabeni lakho, unokuthi uqaphele ukuba i-bicep muscle yakho idumbile kwaye iyancipha njengoko ifutshane. Olu hlobo lokuhamba yenye yeendlela eziphambili zokomeleza izihlunu zakho kunye nokukhuthaza i-hypertrophy -ukunyuka kobukhulu bemisipha yakho.

Nangona lusebenza, olu hlobo lwesivumelwano lodwa alunakuvelisa amandla okanye iziphumo zobunzima xa kuthelekiswa nokusebenza okuhlanganisa ukudibanisa izihlunu ezahlukeneyo. Zintathu iintlobo eziphambili zemisipha:

• ccentric
• kugxilwe
• ulwandiso

Iindidi zezihlunu zemisipha

Ngaphandle kweziphambano ezixineneyo, izihlunu zemisipha zingohlulwahlulwa zibe ziindidi ezimbini zodidi: i-eccentric kunye ne-isometric.

I-Eccentric

Ukuchasana okukhoyo kukwandisa ukuhamba kwemisipha yakho. Ngexesha lokuhamba kwemisipha, imicu yemisipha yakho yolulelwe phantsi koxinzelelo kumandla amakhulu kunesihlunu esivelisayo. Ngokungafaniyo nokucuthwa okuxineneyo, intshukumo ye-eccentric ayitsaleli ngokudibeneyo kwicala lokuncipha kwemisipha. Endaweni yoko, iyalahla ngokudibeneyo ekupheleni kwentshukumo.

Usebenzisa umthambo ofanayo we-bicep curl, amandla okuzisa i-dumbbell ubuyele ezantsi kwi-quadricep yakho egxalabeni kukuhamba okunyanzelekileyo. Unokuqaphela ukuba izihlunu zakho ziyaxandeka njengoko zisebenza. Ukudibanisa i-eccentric kunye ne-concentric contractions contractions ivelisa iziphumo ezinkulu ekuqeqesheni amandla, njengoko kwandisa amandla omzimba kunye nobunzima. Nangona kunjalo, unokuthambekela ngakumbi ekonzakaleni okubangelwa kukuzilolonga ngexesha lokuhamba ngamandla.

Ezinye iintshukumo okanye imithambo ebonisa ukunyakaza okunyanga kubandakanya:

• ukuhamba
• ukuthoba isidumbu
• ithole liyaphakama
• squats
• ulwandiso lweetriki

I-Isometric

Ukuhamba kwe-Isometric kukuphambana kwemisipha okungabangeli ukuba amalungu akho ahambe.Imisipha yakho iyasebenza, kodwa ayinyanzelekanga ukuba yolule okanye ifinyeze. Ngenxa yoko, ukuphambana kwe-isometric kuvelisa amandla kunye noxinzelelo ngaphandle kokuhamba ngamalungu akho.

Eyona ndlela yokujonga ngolu hlobo kungumzekelo wokutyhala udonga. Xa usenza naliphi na kula manyathelo, uxinzelelo olusetyenziswe kwimisipha yakho ekujoliswe kuyo iyahambelana kwaye ayigqithi kubunzima bento oyisebenzisayo.

Ukuhamba okuqhelekileyo okubonisa ukuphambana kwe-isometric kubandakanya:

• iplanga libambe
• ukuphatha into phambi kwakho kwindawo ezinzileyo
• Ukubamba ubunzima be-dumbbell endaweni yesiqingatha se-bicep curl
• ibhulorho ibambe
• udonga luhleli

Ukuzivocavoca okuxineneyo

Ukuxinana kwezihlunu ezixineneyo kubandakanya iintshukumo ezinciphisa izihlunu zakho. Xa usenza umthambo, iintshukumo ezijolise kugxilwe kwimisipha ukwenza isenzo. Eyona nto inzima xa uzama ukuyiphakamisa okanye ukuyihambisa, kokukhona amandla eyenziwayo.

Ukuhamba kwe-Concentric kuyasebenza ekuveliseni ubunzima bemisipha. Nangona kunjalo, kuya kufuneka uphinde kabini isixa sokuphindaphinda ukuze uvelise iziphumo ezifanayo njengokudityaniswa kwe-eccentric kunye ne-concentric Workout.

Ukuhamba okuqhelekileyo kunye nokuzivocavoca kubandakanya:

• izinto zokuphakamisa
• bicep curl
• ukusuka kwipushup
• bemi esithubeni
• Iintsimbi zeentsimbi
• ukuhlala wehle unyuka

Iicontactric contractions zibalulekile ekwakheni umsipha. Nangona kunjalo, zinokubangela ukunxiba kunye nokudiliza kumalungu akho, zikhulisa umngcipheko wokulimala kunye nokusetyenziswa gwenxa. Ukuhamba kwe-Concentric kuxhomekeke ekuhambeni ngokudibeneyo komsebenzi ofanelekileyo, kodwa ukuzilolonga okuphindaphindiweyo kunye nokuchasana kunokukhokelela kuxinzelelo kunye nokukhathazeka.

Ngaphambi nasemva kokwenza nawuphi na umthambo, qiniseka ukolula ukuze ukhulule izihlunu zakho kwaye unciphise ubunzima. Ukuba uqala ukufumana iintlungu zemisipha eziqhubeka ixesha elide kuneentsuku okanye iiveki ezimbalwa, ndwendwela ugqirha wakho. Oku kunokuba ngumqondiso wokonzakala okungaphezulu.

Imbonakalo

I-Concentric contractions ziintshukumo zemisipha ezinciphisa imicu yemisipha xa usenza isenzo. Kubalulekile ekwandiseni ubunzima bemisipha, iintshukumo ezigxininisayo zinceda ukonyusa amandla. Kodwa, iziphumo azonelanga njengokuzilolonga okudibanisa zonke iintlobo ezintathu zokuchasana kwezihlunu.

Ixesha elingaphezulu, ukuphinda-phinda ukungqinisisa kungakhokelela ekonzakaleni. Ukuba uqala ukufumana iintlungu okanye ubuthathaka emva kokwenza umthambo ojoliseyo, nxibelelana nogqirha wakho.