Maitiro Anoita Maitiro Anogona Kukubetsera Iwe Usina Kunyanya Kushungurudza Nhengo Dzako
Zvinokwanisika kusimbisa musimba usina kunyange kutama here?
An isometric muscle contraction, kana chimiro chechimiro, inoita izvo chete. Mune unometric muscle contraction, moto wemisumbu (kana unobata nesimba uye kukanganisa) asi hapana kutama pane imwe. Mune mamwe mazwi, chibatanidzwa chacho chikaita; hapana kuwedzerwa kana kuputika kwemafudzi emasumbu uye mapfundo haafambi.
Mune rudzi urwu rwemisi inopesana, hapana kuchinja muhurefu hwemishupa, uye hapana zvakare kushambadzira pamapfundo, asi mafivha emisumbu achiripo moto. Muenzaniso wakanaka wekujekesa muviri unosanganisira kushingaira kurwisa rusvingo kana kuita rusvingo kugara (kurara nemusana wako kumadziro, mabvi akafugama sekuti uri kugara pachigaro chisingaoneki). Kunyange zvazvo mishonga ichiri kushandiswa, kuputira nesimba, uye zvingangosimbiswa, zvakasiyana nekunyanyisa kana kusina kuvhara musimba. hapano kufamba kune majoini.
An isometric muscle contraction ndechimwe chezvinhu zvitatu zvinogona kushandiswa nemisimba. Mimwe miviri miviri yezviputi zvinopesana ndeyi:
- Kugadzikana Kwemisungo: Muzvinyorwa zvinorema kudzidziswa maitiro, iyi ndiyo chaiyo yekusimudza chikamu cheiyo ipi zvayo yemaitiro. Tsvina yemasumbu inopfupiswa panguva yakawanda yezvisungo zvisungo uye simba inogadzirwa.
- Kupindira Kwemisanganisano Muviri: Muzviitiko zvekudzidzira kuwedzera kwekudzidzira, kuvhara kwekudzivirira kune chikamu apo musimba unodzokera kune chinzvimbo chekutanga chekutanga. Munguva yemhando iyi yekuputika, mishonga inosuruvara inotambanudzwa, pane kupfupiswa.
Kushanda pamwe chete kunowanzoitika muhuwandu hwemadzitateguru anokosha ekurovedza muviri maitiro, zvakadai se bicep curl, squat kana kukoka-up.
Maitiro akabatana anowanzoitika muzvinyorwa zvisiri izvo, zvakadai sokufamba pasi, apo zvinyorwa zvema quadriceps zvinowedzera sezvinoderedza iwe pachako. Mune zvose zvidzidzo zvakadaro, mafivha emisumbu ari kupisa uye kunewo kufamba kune majoini. Isometric maitiro, zvakasiyana, inoita sokuti hapana chinhu chiri kuitika chaizvoizvo.
Batsiro reIsometric Maitiro
Kana pasina chekufamba muzvibatanidza, pane chimwe chinhu chinobatsira here? Sezvinoitika, pane zvikonzero zvakasiyana-siyana zvekuita isometrics. Kubatsira kukuru kwekuita kweyometri kunosanganisira kuti inogona kushandiswa pakuvandudza pamwe chete nekusimbisa kusimbisa kunze kwekuisa kushungurudzika pamajoini. Ichi chinhu chinonyanya kukosha chekuita maitiro ekurovedza muviri nokuti miitiro inoda kubatana kushamwaridzana inogona kukonzera kushungurudzika kukuru pamagariro ega, kunyanya kudarika nguva nekushandisa zvakare. Isometric maitiro anoshandiswa nyore nyore pazvibatanidza mune zvose nguva pfupi uye kwenguva refu. Izvo zvinoramba zvichiita kuti mishonga inosuruvara ipise moto, pasina kunyanya kuwedzera pazvibatanidzwa. Nokuda kwechikonzero ichi, maitiro ekuyerera anowanzoshandiswa mumagadziriro ekudzokorora kwevanhu vakave nezvinetso zvekubatana kana nyaya.
Chimwe chikomborero cheyetometrics ndechokuti vanogona kuitwa chero kupi zvako pasina mimwe midziyo.
Yakanamatira mumugwagwa? Iwe unogona kusimbisa nekudzikinura mishonga yako, kana kumanikidza kumusoro uye pasi pasi phiri kuitira kuti utsi bwenyu hupfuke. Iko dzimwe nguva inokurudzirwa kuvatambi vari mukanda kana bhoti kuitira kuchengetedza mishonga inoshanda apo mapfupa anoporesa.
Mimwe mitambo inoda hupamhi hwemasimba ane simba. Gymnastics, yoga, kukwira kwedombo, uye kuderera kunokwira kwepasi, somuenzaniso, vose vane simba rakasimba rinodiwa. Aya maitiro anoshandisa simba rakawanda, kana kwete yakawanda yekubatana.
Zvakakosha kucherechedza kuti kana iwe uchinzwa uropi hwehutano hwakanyanyisa paunenge uchidzidzira, unofanira kubvunza chiremba.
Chii Chinonzi Kusiyanisa Kwemusana?
An isometric muscle contraction ndeimwe yemhando mitatu yakasiyana-siyana yemisumbu inopesana, iyo inowanzonziwo semasikironi fiber activations. Izvi zvinoitika kana musanganiswa wemasikirini kana boka rezvipembenene zvinoratidzwa neuropi kuburikidza nemisungo yekuita uye kuwedzera kukanganiswa mukati memutsipa. Izvi zvinoitika apo mishonga inomanikidzwa, yakadai sepanguva yekurovedza muviri sekukura kwekudzidziswa. Uturu hwemuviri womunhu hunoumbwa nemakumbo emishupa yakasviba ine zviuru zvezvivako zviduku zvinonzi myofibrils, iyo ndiyo inogadziriswa.
> Sources:
> Fisher JP, Farrow J, Steele J. Kuneta Kwakaoma, uye Mhinduro dzekunzwisisa Kukurwisa Kuita muviri. Musungo Nerve. 2017 Mar 21. nei: 10.1002 / mus.25645.
> National Strength & Conditioning Association (NSCA). Essentials of Strength Kudzidzisa nekugadzirisa, 4th edition. Champaign, IL: Human Kinetics; 2015.
> W. Larry Kenney naJack Wilmore. Physiology yeMitambo uye Kuvhidzira, 6th edition, Champaign, IL: Human Kinetics; 2015.