Alexander Zass aive musungwa weHondo Yenyika I, uye anofungidzirwa kuti ndiye akatanga kudzidziswa kweisometric. Mukati mousungwa hwake, akatsikirira mbariro namaketani izvo zvakamusunga ndokucherekedza betsero huru. Nguva pfupi yapfuura, akatanga kusimudzira rudzi urwu rwekudzidziswa kusvika ave kuzivikanwa pasi rose.
Chii chinonzi isometric training?
Kazhinji, tinogona kutaura kuti tsandanyama inogona chibvumirano munzira dzakawanda. Inogona kuitwa nenzira iri pachena, kubvumirana kupfupisa madaro (kusundira kumusoro, semuenzaniso), uye isu tichazvidaidza. concentric contraction. Iwe unogona zvakare kunetseka kana uchidzikisa mutoro, kana kuubata, sekudzikisa huremu mubicep curl. Rudzi urwu rwekusungirirwa kunozivikanwa se eccentric contraction, uye inoitika kana tsandanyama yakatsikirirwa sezvainorebesa. Uye imwe yekupedzisira mhando yekumisikidza, isu tine iyo isometric contraction, iyo inoitika kana tsandanyama yakatsiga uku kureba kusingachinji. Mienzaniso yeizvi inomira mukuvaka muviri kana kusunda pamusoro pechinhu chisingazungunuke, semadziro.
Imwe yemabhenefiti makuru e isometric kudzidziswa ndeyekuti muviri unokwanisa kumisa dzinenge dzese dziripo mota mayuniti, chimwe chinhu chakaoma kuita. Muna 1950, vaongorori Hettinger naMuller vakawana kuti kuisa munhamburiko imwe yezuva nezuva yezvikamu zviviri muzvitatu zvenhamburiko yose yomunhu kwemasekonzi matanhatu panguva, uye mumavhiki gumi. yakawedzera simba ne5% pavhiki.
Ehe, imwe yemabhenefiti akatanhamara ndeye huwandu hwenguva inopedzwa pachiitwa chega chega. Ngatimbofungidzira kuti tiri kuita bench press. Isu tinongopedza masekonzi mashoma tichishanda nekona yega yega yejoini, saka kana tikaita chiitwa chinotevedzera muchina, tinogona kuchibata kwemasekonzi akati wandei. Saka kana iwe unayo dambudziko rekufamba kwemajoini, mamwe maisometric chaiwo anogona kukubatsira zvakanyanya.
Sezvo mune chero kudzidziswa, zvinodikanwa kuti uzive sei uye riini kuita isometric, uye pamusoro pezvose, sei kunatsiridza chero kukanganisa. Pachave nevanhu vanonetsekana nemhasuru elasticity kana kumhanya kwekufamba, saka murairidzi wako (kana iwe pachako) unofanirwa kuongorora kugona uku.
Nzira yekuita sei isometric?
Ndiri kuzokupa mazano emhando mbiri. Ose ari maviri anoshanda nemazvo, asi imwe ichada zvemitambo uye imwe yaunogona kuita nemuviri wako. Kushandiswa kwezvinhu kwakanakira mumwe munhu anotarisa kukurumidza kuwedzera simba, asi kana tikazviita nehuremu hwedu tinenge tichivandudza kushanda. Kunyangwe iyi sarudzo yekupedzisira inokurudzirwawo zvakanyanya pakugadzirisa kukuvara.
Isometrics nemidziyo yemitambo
Ndiri kuzokupa mamwe akawanda anoshanda mazano ekudzidzisa. Iwe unenge uchida bhawa, bhenji uye huremu hwakawanda. Isu tichatarisa pakuteedzera kwebhenji press, squat, uye deadlift.
- Bench press uye squat. Kuita isometric contraction iri nyore. Fungidzira squat kana bhenji press uye isa bhari munzvimbo yakasimba yekufamba (pasi squat, up press). Bata kwenguva yakareba sezvaunokwanisa kwemasekonzi matanhatu kusvika masere.
- Kurema kwakafa. Takura bhaa nehuremu huri pamusoro peiyo imwe yekudzokorora max. Zvakakosha kuti bhawa risafamba zvachose kana wadzika. Sezvakaita nekutsikirira uye squat kusiyanisa, iwe unobatirira zvakanyanya sezvinobvira kwemasekonzi matanhatu kusvika masere.
Isometrics nehuremu hwemuviri wako
Kana tichiita maekisesaizi nehuremu hwedu pachedu, chinobata vazhinji kusanzwa kusundidzirwa kana kudhonzwa kwehuremu. Aya marudzi eisometrics anoitwa seakadzikama contractions mune imwechete chinzvimbo.
Maekisesaizi andinokurudzira ndeaya: squat uye nhanho. Mune ese ari maviri, isu tinotora chinzvimbo pakati pehuwandu hwekufamba uye isu tinowedzera sezvatinogona. Chinonetsa ndechekuti hauzongofanire kuomesa chete agonist tsandanyama (ivo vanobvumirana iwe uchikwenya), asiwo vanopikisa (ivo vanoita chiito).
isometric kudzidziswa inofanira kushandiswa sechigadziro chesimba chenguva dzose, kuita kanenge katatu kana kane pavhiki. Ngwarira zvaunoita, sezvo kurovedza muviri uku hakuzokusiye uchirwadziwa kana kuneta, asi sisitimu yetsinga inogona kutora nguva inokwana kashanu kuti apore kupfuura muscular system. Saka mhedzisiro yekudzidziswa kweisometric inogona kurebeswa kunyangwe chikamu chapera.