Kunezinhlobo eziningi zokuzivocavoca ezisiza ekusebenziseni imisipha ngokugcwele nokuthuthukisa umzimba ngezindlela ezahlukene. Ochwepheshe batusa ukuba banikeze ngesikhathi sokuqeqesha isikhathi sabo se-isometric, esinezinto eziningi ezibalulekile eziwusizo.
Kuyini ukuhlolwa kwe-isometric?
Kuncike ekuhambeni okwenziwe, imisipha ingakwazi ukusebenzisana ngezindlela ezintathu ezihlukene, ngakho-ke kukhona ukuvinjelwa kwe-eccentric, concentric and isometric. Esikhathini esilandelayo, ngokungafani nezinye izinto ezihlukahlukene, imisipha ayishintshi ubude bayo ngesikhathi sokuqeqeshwa. Izenzo ze-Isometric - lokhu ngumthwalo wamandla , lapho ukungezwani kwemisipha kufezwa ngaphandle kokunyakaza. Isimo sabo sisekholweni lokuthi imizuzwana engu-6-12. Umzamo omkhulu uchithe ukulwa nokuphikiswa kwezinto ezihlukene.
Izinhlobo ze-isometric umzimba
Zonke izivivinyo ezihlobene nalolu hlobo lokunciphisa zingahlukaniswa ngezigaba ezintathu ezahlukene. Iqembu lokuqala lihlanganisa ukuhamba kwe-isometric-static ehlanzekile, lapho imisipha imelana nokumelana okungenakwenzeka. Isigaba sesibili sihlanganisa ukuhlolwa kwe-isometric ngokomzimba okwenziwe ngezisindo, futhi uma kwenziwa, amavamisa agcinwa ukuze athole ukungezwani okudingekile. Iqembu lesithathu lihlanganisa ukunyakaza okusetshenziselwa umthwalo omkhulu.
Yenzani imizimba ye-isometric?
Ukusebenza kokuzivocavoca okunjalo kuphumelela futhi kunikeza ithuba ngesikhathi esifushane ukufezekisa imiphumela emihle. Ngenxa yokuqeqeshwa, amandla e-muscle akhula, ngakho-ke ososayensi baye bafakazela ukuthi ukuveza imisipha emthonjeni we-isometric imizuzwana eyisithupha nsuku zonke, amaviki ayishumi kuyokwazi ukwandisa amandla abo ngo-5%. Ukuzivocavoca kwemodi ye-isometric kungagxila kwezinye izigaba zokuhamba, okuthuthukisa imiphumela yokuqeqesha. Noma kunjalo kukhona ukuthuthukiswa komzimba nokuzivumelanisa nezimo.
Izenzo ze-Isometric zihle
Abaningi abasebenzisi umthamo we-isometric ekuqeqesheni kwabo, ngaleyo ndlela benza iphutha elikhulu, njengoba linemisebenzi eminingi ewusizo. Ngokuphindaphindiwe njalo, ungaqala inqubo yokulahlekelwa isisindo bese uqinisa isibalo. Lokhu kungenxa yokuthi izingxube ezijulile zemisipha yokuqinisa imisipha zenziwa ngesikhathi sokuzivocavoca, izinqubo ze-metabolic zenziwa futhi umzimba uhlanza izinyosi .
Ngaphezu kwalokho, kukhona ukuqiniswa kwamaqembu ahlukene emisipha. Kubalulekile ukuphawula umphumela omuhle wokuzivocavoca kwe-isometric enhliziyweni nasekujikelezeni kwegazi. Basiza ukuzivikela emiphumeleni emibi yokucindezeleka futhi balondoloze ibhalansi ye-hormonal elawula ukwakheka kwesisindo somzimba. Kuwusizo iziguli zokuphumula kombhede ngenkathi kuvuselelwa, futhi kusiza abagijimi ukuba banciphise ukucindezeleka kwemisipha nobuhlungu. Ukuzivocavoca kunconywa ukugqugquzelwa kwezempilo jikelele.
Indlela yokwenza umzimba we-isometric?
Ukuze uthole izinzuzo ezibikezelwe futhi unciphise ingozi yokulimala, kubalulekile ukucabangela imithetho eyisisekelo yalolu qeqesho. Udinga ukuqala ngokuqonda komzimba wakho, ngokuhamba kwesikhathi ukuphawula izimpawu azothumela. Lokhu kuzokuvumela ukuba ume ngesikhathi noma, ngokuphambene nalokho, ukwandisa umthamo. Ukuhlolwa kwe-Isometric kufanele kwenziwe ngokuhambisana nalezi zimiso ezilandelayo:
- Umzamo kufanele utshalwe emzimbeni wonke, hhayi nje imilenze, njengoba lokhu kuzosiza ukusebenzisa inani eliphezulu lamathenda.
- Ungakhohlwa ngokuphefumula okumele kube nokuzola. Uma ungakwazi ukugcina nokuphefumula, ke ume.
- Izenzo ze-Isometric kumele zenziwe ngokushelelayo, zigweme ukugoqa.
- Ukuze uthole imiphumela, ngezinye izikhathi ngokwanele mayelana nendlela eyodwa. Lokhu kuqinisekiswa kwakungase kutholakale ngokwesayensi.
- Qinisekisa ukuthi wenza ukufudumala ngaphambi kokuqeqeshwa ukulungisa imisipha kanye namathenda wokusebenza kanzima. Lokhu kuncipha ingozi yokulimala.
- Qala ukwenza okuzivocavoca ngomzamo we-70%, bese uyandisa kancane kancane.
- Ukuze uthole imiphumela, kufanele uyenze izikhathi ezintathu ngesonto.
I-Isometric isebenza okunzima
- "Iplanki" . Thatha ukugcizelela amanga, ugcizelele phambili. Bamba umzimba endaweni ehamba phambili isikhathi eside ngangokunokwenzeka.
- Ukusekela kwe-Isometric . Thatha ukugcizelela amanga, ngezandla zakho ngaphansi kwesifuba sakho. Yehla phansi, ugoqa izinkalo zakho ku-10-20 cm phansi. Khiya isikhundla bese uhlala khona okungenani imizuzwana engu-10. Ngemuva kokuphakamisa, phinda imizuzwana embalwa bese uphinda futhi.
- I-Corner . Kunezivivinyo ze-isometric ekhaya ukwenza umsebenzi wokushicilela, okufaka inguqulo eveziwe. Hlala emhlane wakho, vusa imilenze yakho cishe ngo-20 cm, bese uphakamisa umzimba ukuze wenze umzimba uwenze i-angle. Gcina izandla zakho zihambisana phansi. Bamba lesi sikhundla isikhathi eside ngangokunokwenzeka.
- Ukulima ngesandla . Lokhu kuhlolwa kwe-isometric kuhlolisisa imisipha ye-deltoid. Thatha i-dumbbell bese uphakamisa ngqo, ubeke ububanzi bezinyawo zakho eceleni. Phakamisa izingalo zakho ezinhlangothini ngaphambi kokuba ufike endaweni efanayo. Bamba isikhundla samasekhondi angu-15-30.
- Izikwele ngokumelene nodonga . Hamba ebangeni elide ukusuka odongeni uphinde ucindezele ngokuqinile emuva kwakho. Nciphisa kancane kuze kube yilapho iziqhwa zifinyeleleka phansi. Emadolweni kufanele kube ngecala elifanele. Hlala kule ndawo isikhathi eside ngangokunokwenzeka.
Ama-Simulator for exercision isometric
Kukhona simulator ekhethekile ekhuthaza ukusetshenziswa kwe-isometric, ukuthuthukisa amandla amaqembu omzimba ngamunye nokwandisa amandla amathoni kanye nemigqa. I-simulator evamile iqukethe ifreyimu lapho isisekelo sokusekela sikhiwe khona. Iyakwazi ukuhambisa futhi iqukethe i-unit fixed power unit. Ibhentshi ifakwe ngqo kuhlaka.
Ukwenza izivivinyo ze-isometric ehlukene esimululator, kunendlela yokulungisa isimo esithile somzimba, futhi ifakwe efoleni lokusekela. Igumbi lamandla liqukethe ama-dynamometers amabili axhunyiwe namasongo okuxhumana ahleliwe ezindongeni. Kunomqapha wolwazi namasekhondi kagesi. Ukuba nesimiso se-simulator, ungayakha ngokwakho ukusebenza kwasekhaya.
Izenzo ze-Isometric - izinqunquthela
Njenganoma yiluphi olunye uhlobo lokuqeqesha kanye nomthwalo oqinile, kunezinkomba ezibalulekile okufanele zicatshangelwe. Ukuze ucabangele imiphumela engafanele engaba khona lapho kunezifo ezingapheli, kunconywa ukuba uthintane nodokotela kusengaphambili. Ukuzivocavoca kwimodi ye-isometric akunakwenziwa ngezifo zesistimu ye-musculoskeletal, isigaba se-carean nezinkinga nombono. Ukuyeka ukuqeqeshwa kufanele kube nemivamisa ye-varicose, i-hemorrhoids ne-asthma.
Ngokuvamile, phambi kwezinkinga ezinjalo, udinga nje ukukhawulela umthwalo noma uthathe ukuzivocavoca kwe-isometric ephephile. Kubalulekile ukucabangela ukuthi uma ukunyakaza kungenziwa ngendlela engalungile, ungalimala noma ucindezele izingcindezi zokucindezela. Ochwepheshe batusa ngokunembile ukubala amandla abo, ngoba imithwalo eningi ngokweqile ingaba yingozi.