Kukho ezininzi iintlobo zokuzilolonga ezikunceda ngokupheleleyo ukusetyenziswa kwezihlunu kunye nokuphuhlisa umzimba ngezindlela ezahlukeneyo. Iingcali zincoma ukunikela ngexesha lokuqeqesha i-iometri, ixesha elinomsebenzi obalulekileyo obuncedo.
Yintoni eyenziwa yi-isometric?
Ngokuxhomekeke ekuhambeni okwenziweyo, iimisipha zenza isivumelwano ngeendlela ezintathu ezihlukeneyo, ngoko kukho ukukhankanywa kwe-eccentric, concentric kunye ne-isometric. Kwimeko yokugqibela, ngokungafani nezinye izinto ezihlukeneyo, izihlunu azitshintshi ubude babo ngexesha loqeqesho. Izenzo ze-Isometric - oku ngumthwalo wamandla , apho uxinzelelo lwama-muscle lufezekiswa ngaphandle kokunyakaza. Ubunene babo bukho kwi nyaniso yokuba imizuzwana engama-6-12. Inzame enkulu isetyenziselwa ukumelana nokuchasana kwezinto ezahlukeneyo.
Iintlobo zesenzo se-isometric
Yonke imisebenzi ehambelana nale hlobo lokunciphisa inokuhlulwa ibe ngamacandelo amathathu ahlukeneyo. Iqela lokuqala liquka ukuhamba kwe-isometric-static ecacileyo, xa izihlunu zithintela ukunganyangeki. Udidi lwesibini luquka ukuqeqeshwa kwe-isometric ngokomzimba, kwaye xa kuqhutyelwa, iiphampo zigcinwa ukufumana ukuxhatshazwa okuyimfuneko. Iqela lesithathu liquka ukunyakaza apho umthwalo omkhulu usebenza khona.
Yintoni eyenziwa yi-isometric exercises?
Ukusebenza kwezi zivivinyo kuyasebenza kwaye kunika ithuba ngexesha elifutshane ukuphumeza iziphumo ezilungileyo. Siyabulela uqeqesho, ukwanda kwamandla emisipha, ngoko iinzululwazi ziye zafakazela ukuba ukuhambisa izihlunu kumthwalo we-isomethri ngemizuzwana emithandathu imihla ngemihla, kwiiveki ezili-10 kuya kunokwenzeka ukwandisa amandla abo ngo-5%. Ukusebenzisa imimandla e-static inometric mode kungagxininisa kwizigaba ezithile zokuhamba, okuphucula iziphumo zoqeqesho. Kukho ukuphucula ukulawula umzimba kunye nokuguquguquka.
Izenzo ze-Isometric zilungile
Abaninzi abasisebenzisi umthwalo we-isometric ekuqeqesheni kwabo, ngaloo ndlela benza impazamo enkulu, njengoko kunemisebenzi enobuninzi. Ngokuphindaphindiweyo, ungaqala inkqubo yokulahlekelwa ubunzima kwaye uqinise isibalo. Oku kubangelwa ukuba iindawo ezinzulu zomsila zokuxiliswa kwemisipha zisebenza ngexesha lokuzivocavoca, iinkqubo ze-metabolic ziyasebenza kwaye umzimba uhlambulula iibisiki .
Ukongezelela, kukho ukuqiniswa kwamaqela ahlukeneyo omzimba. Kubalulekile ukuphawula umphumo oncomekayo wokusebenza kwe-isometric kwintliziyo kunye nokujikeleza kwegazi. Ziyakwazi ukuzikhusela kwimiphumo emibi yoxinzelelo kunye nokugcina ibhalansi ye-hormonal elawula ukubunjwa komzimba. Ku luncedo kwizigulane zokuphumla kwekhefu ngexesha lokuvuselelwa, kwaye kunceda abadlali ukuba banciphise uxinzelelo lwesisu kunye nentlungu. Ukuzivocavoca kunconywa ukukhuthaza impilo jikelele.
Indlela yokwenza iisometric exercises?
Ukufumana iinzuzo ezivakalisiweyo kunye nokunciphisa umngcipheko wokulimala, kuyimfuneko ukuqwalasela imithetho engundoqo yoqeqesho. Kufuneka uqale ngokuqonda umzimba wakho, ngexesha lokuba uqaphele iimpawu eziza kuthumela. Oku kuya kukuvumela ukuba uyeke ngexesha okanye, ngokuchaseneyo, ukwandisa umbane. Isometric exercise kufuneka kwenziwe ngokuhambelana nemigaqo elandelayo:
- Umzamo kufuneka utyalwe kuwo wonke umzimba, kwaye kungekhona nje imilenze, njengoko oku kuya kunceda ukusebenzisa inani eliphezulu lamathambo.
- Musa ukulibala ngokuphefumula okumele kube nokuzola. Ukuba awukwazi ukuqhubeka uphefumlela, yima.
- Izenzo ze-Isometric kufuneka zenziwe ngokufanelekileyo, ziphephe ukugubha.
- Ukufumana iziphumo, ngamanye amaxesha ngokwaneleyo malunga nendlela enye. Oku kuqinisekiswa kwenzululwazi.
- Qinisekisa ukuba wenze ukufudumala ngaphambi koqeqesho ukulungiselela izihlunu kunye neetonyoni zomsebenzi onzima. Oku kunciphisa umngcipheko wokulimala.
- Qalisa ukwenza okuzilolonga kunye nomzamo we-70%, kwaye ukwandisa kancane kancane.
- Ukufumana iziphumo, kufuneka uyenze kathathu ngeveki.
Isometric ibonisa ubunzima
- "Iplank" . Thatha ugxininiso lwamanga, ugxininisa kwiiphambili. Yibambe umzimba kwindawo ehamba phambili ngokukhawuleza.
- Isometric push-ups . Thatha ugxininiso lobuxoki, kunye neengalo zakho phantsi kwesifuba sakho. Yehla, ugoba u-10-20 cm ukuya phantsi. Vala indawo kwaye uhlale khona ubuncinane imizuzwana engama-10. Emva kokuphakamisa, phumla imizuzwana embalwa uze uphinde uphinda kwakhona.
- IConer . Kukho ukuqhutyelwa kwe-isometric ekhaya ukwenza umsebenzi wokushicilela, oquka inguqulo eveziweyo. Hlala kumqolo wakho, pha kamisa imilenze malunga ne-20 cm, kwaye ke, pha kamisa umzimba ukuze wenze umzimba ube ngongoma. Gcina izandla zakho zihambelana nomgangatho. Gcina le ndawo ixesha elide ngangokunokwenzeka.
- Ukulima ngesandla . Le ngqungquthela yokuhlola i-deltoid imisipha. Thatha isilumkiso uze ume ngokuthe ngqo, ubeke iinyawo zakho ububanzi begxala ngaphandle. Phakamisa iingalo zakho emacaleni ngaphambi kokuba zifikelele kumgangatho. Gcina isikhundla sesigqitha se-15-30.
- Izikwele ezidongeni . Yima kumgama omncinane ukusuka eludongeni kwaye ucinezele ngokucacileyo umva wakho. Kancinciza ude uze ufike emagqabini ufikelele kumgangatho. Amadolo kufuneka abe ngecala elifanelekileyo. Hlalani kule ndawo ngokukhawuleza.
Iimpawu zokusebenzisa iimpawu ze-isometric
Kukhona imimodeli ekhethekileyo ekhuthaza ukusetyenziswa kobuthakathaka be-isometric, ukuphucula amandla amaqela omzimba ngamnye kunye nokwandisa amandla weetoni kunye nemigqa. I-simulator yesiqhelo iqulethwe isakhelo apho isiseko senkxaso iphakanyisiwe. Iyakwazi ukuhambisa kwaye iqulethe iyunithi yombane. Ibhentshi iqhotyoshelwe ngqo kwisakhelo.
Ukwenza iimvavanyo ezahlukeneyo ze-isometric kwi simulator, kukho indlela yokulungisa indawo ethile yomzimba, kwaye ifakwe kwisakhelo sokuxhasa. Inyunithi yamandla inezimbini zombini ezidibeneyo kunye namacangci axhumeneyo afakwe kwiintonga. Kukho umgcini wolwazi kunye nemizuzwana yombane. Ukuba neskimu se simulator, unokwakha ngokwakho ukusebenzela ekhaya.
Izenzo ze-Isometric - iingqinisiso
Njengaye nawuphi na uhlobo loqeqesho kunye nomthwalo ophantsi, kukho ukuchasene okubalulekileyo ukuqwalasela. Ukuze kuthethwe ingqalelo kwimiphumo emibi ekhoyo phambi kwezifo ezingapheliyo, kucetyiswa ukuba udibane nodokotela ngaphambili. Iimvavanyo ezisetyenziswa kwimodi ye-iometric ayikwazi ukuyenza ngezifo zesistim se-musculoskelet, icandelo lesahla kunye neengxaki zombono. Ukuyeka ukuqeqeshwa kufuneka kube nemilenze ye-varicose, i-hemorrhoids kunye ne-asthma.
Ngokuqhelekileyo, phambi kweengxaki ezinjalo, kufuneka nje ukukhawulela umthwalo okanye ukuthabatha ukuqeqeshwa kwe-isometric ekhuselekileyo. Kubalulekile ukuqwalasela ukuba ukuba ukunyakaza kungenziwa ngokungafanelekanga, unokulimala okanye unyuse iipikisi zengcinezelo. Iingcaphephe zincoma ngokuchanekileyo amandla abo, kuba imithwalo engqongqo ingaba yingozi.