UAlexander Zass wayelibanjwa leMfazwe Yehlabathi I, kwaye kukholelwa ukuba ungumsunguli woqeqesho lwe-isometric. Ebudeni bokubanjwa kwakhe, wacinezela imivalo namatyathanga awayemvalele waza waphawula iingenelo ezinkulu. Kungekudala emva koko, waqala ukukhuthaza olu hlobo loqeqesho de waziwa kwihlabathi jikelele.
Yintoni uqeqesho lweisometric?
Ngokuqhelekileyo, sinokuthi i-muscle inokungena ngeendlela ezininzi. Ingenziwa ngendlela ecacileyo, inkontileka yokunciphisa imigama (ukunyusa, umzekelo), kwaye siya kuyibiza. ukufinyela okugxile. Unokuphinda ugxininise xa unciphisa umthwalo, okanye ubambe, njengokunciphisa ubunzima kwi-bicep curl. Olu hlobo lwe-contraction luyaziwa ngokuba yi-contraction eccentric, kwaye kwenzeka xa i-muscle igxininiswe njengoko ikhula. Kwaye olunye uhlobo lokugqibela lokufinyela, sinalo ukufinyela kweisometric, eyenzeka xa umsipha ugxininiswa ngelixa ubude bungatshintshi. Imizekelo yoku kukuma ekwakhiweni komzimba okanye ukutyhala into engashukumiyo, efana nodonga.
Esinye sezibonelelo eziphambili ze uqeqesho lweisometric kukuba umzimba uyakwazi ukuvula phantse zonke iiyunithi zeemoto ezikhoyo, into enzima kakhulu ukuyenza. Ngowe-1950, abaphandi uHettinger noMuller bafumanisa ukuba ukubeka umzamo omnye wemihla ngemihla wesibini kwisithathu somgudu womntu wonke imizuzwana emithandathu ngexesha, kwaye kwiiveki ezilishumi, amandla anda nge-5% ngeveki.
Kakade ke, enye yeenzuzo ezibalaseleyo yi ixesha elichithwe kumsebenzi ngamnye. Makhe sicinge ukuba senza i-bench press. Sichitha kuphela imizuzwana embalwa sisebenza nge-engile nganye yejoyinti, ukuba senza umthambo olinganisa ucinezelo, singawubamba imizuzwana emininzi. Ngoko ukuba unayo nayiphi na ingxaki ukuhamba ngokubambisana, ezinye isometrics ezithile zinokukunceda kakhulu.
Njengalo naluphi na uqeqesho, kuyimfuneko ukwazi ukuba njani kwaye nini ukwenza isometrics, kwaye ngaphezu kwakho konke, njani ukuphucula naziphi na iintsilelo. Kuya kubakho abantu abanobunzima be-muscle elasticity okanye isantya sokuhamba, ngoko ke umqeqeshi wakho (okanye wena) kufuneka ahlole ezi zakhono.
Indlela yokwenza isometrics?
Ndiza kukucebisa iindidi ezimbini. Zombini zisebenza ngokuchanekileyo, kodwa enye iya kufuna izixhobo zemidlalo kwaye enye ungayenza ngomzimba wakho. Ukusetyenziswa kwezinto eziphathekayo kukulungele umntu okhangele ukunyusa ngokukhawuleza amandla, ngelixa ukuba sikwenza ngobunzima bethu siya kuphucula ukusebenza. Nalolu khetho lokugqibela lukwacetyiswa kakhulu ekubuyiseleni ukwenzakala.
Isometrics kunye nezixhobo zemidlalo
Ndiza kukunika izimvo ezisebenzayo ngakumbi ukuba uziqeqeshe. Uya kufuna ibha, ibhentshi kunye nobunzima obuninzi. Siza kugxila ekuxeliseni i-bench press, squat, kunye ne-deadlift.
- I-bench press kunye ne-squat. Ukwenza isivumelwano se-isometric kulula. Cinga ukuba i-squat okanye i-bench press kwaye ubeke ibha kwindawo eyomeleleyo yentshukumo (i-squat phantsi, cinezela phezulu). Bamba ixesha elide kangangoko unako imizuzwana emithandathu ukuya kwesibhozo.
- Ubunzima obufileyo. Layisha ibha ngobunzima obungaphezulu komlinganiselo wakho wokuphindaphinda omnye. Kubalulekile ukuba ibha ingashukumi kwaphela xa uhlile. Njengokucofa kunye nokwahluka kwe-squat, uya kubamba nzima kangangoko kunokwenzeka imizuzwana emithandathu ukuya kwesibhozo.
Isometrics kunye nobunzima bomzimba wakho
Xa sisenza umthambo ngobunzima bethu, into ebetha abaninzi kukungaziva ukutyhala okanye ukutsalwa kobunzima. Ezi ntlobo ze-isometrics zenziwa njenge-contractions static kwindawo enye.
Imithambo endiyicebisayo yile: squat and stride. Kuzo zombini, sithatha indawo embindini woluhlu lwesindululo kwaye siyaxina kangangoko sinako. Ubunzima kukuba akuyi kufuneka nje ukuba ugxininise imisipha ye-agonist (ezo zikhontraktha ngelixa u-squat), kodwa kunye nabachasi (abo benza isenzo).
uqeqesho lweisometric kufuneka isetyenziswe njengesiqhelo sokuqina, ukwenza malunga 3 okanye 4 amaxesha ngeveki. Yilumkele into oyenzayo, njengoko lo msebenzi wokuzilolonga awuyi kukushiya uqaqanjelwa okanye udiniwe, kodwa inkqubo yemithambo-luvo inokuthatha ixesha eliphindwe kahlanu ukuchacha kunenkqubo yezihlunu. Ngoko imiphumo yoqeqesho lwe-isometric inokwexesha elide nangemva kokuba iseshoni iphelile.