U-Alexander Zass wayeyisiboshwa seMpi Yezwe I, futhi kukholakala ukuthi ungumsunguli wokuqeqeshwa kwe-isometric. Phakathi nokuthunjwa kwakhe, wacindezela imigoqo namaketanga ayemvalele futhi waphawula izinzuzo ezinkulu. Ngokushesha ngemva kwalokho, waqala ukukhuthaza lolu hlobo lokuqeqesha waze waziwa emhlabeni wonke.
Kuyini ukuqeqeshwa kwe-isometric?
Ngokuvamile, singasho ukuthi imisipha ingangena ngezindlela eziningana. Kungenziwa ngendlela esobala, inkontileka ukuze unciphise amabanga (push up, isibonelo), futhi sizoyibiza ngokuthi ukufinyela okugxile. Ungase futhi ucindezele lapho wehlisa umthwalo, noma uwubambe, njengokwehlisa isisindo ku-bicep curl. Lolu hlobo lokufinyela lwaziwa ngokuthi yi-eccentric contraction, futhi kwenzeka lapho umsipha uqina njengoba ukhula. Futhi uhlobo olulodwa lokugcina lokufinyela, sinalo ukufinyela kwe-isometric, okwenzeka lapho umsipha uqina kuyilapho ubude bungashintshi. Izibonelo zalokhu ukuma ekwakheni umzimba noma ukusunduza entweni enganyakazi, njengodonga.
Enye yezinzuzo eziphambili ze ukuqeqeshwa kwe-isometric ukuthi umzimba uyakwazi ukwenza kusebenze cishe wonke amayunithi emoto atholakalayo, into enzima kakhulu ukuyenza. Ngo-1950, abacwaningi uHettinger noMuller bathola ukuthi ukwenza umzamo owodwa wansuku zonke wezingxenye ezimbili kwezintathu zomzamo womuntu wonke imizuzwana eyisithupha ngesikhathi, namasonto ayishumi, amandla anyuke ngo-5% ngesonto.
Yiqiniso, enye yezinzuzo ezivelele kakhulu isikhathi esichithwa emsebenzini ngamunye. Ake sicabange ukuthi senza i-bench press. Sichitha amasekhondi ambalwa kuphela sisebenza nge-engeli ngayinye yelunga, ngakho-ke uma senza umsebenzi olingisa umshini wokunyathelisa, singawubamba imizuzwana embalwa. Ngakho uma unayo inkinga yokuhamba ngokuhlanganyela, amanye ama-isometric athile angakusiza kakhulu.
Njengakunoma yikuphi ukuqeqeshwa, kuyadingeka ukwazi ukuthi kwenziwa kanjani futhi nini i-isometrics, futhi ngaphezu kwakho konke, kanjani ngcono noma yikuphi ukushiyeka. Kuzoba khona abantu abanobunzima bokunwebeka kwemisipha noma isivinini sokunyakaza, ngakho-ke umqeqeshi wakho (noma wena) kufanele ahlole lawa makhono.
Indlela yokwenza i-isometrics?
Ngizokweluleka izinhlobo ezimbili. Zombili zisebenza ngendlela efanele, kodwa eyodwa izodinga imishini yezemidlalo kanti enye ungayenza ngomzimba wakho. Ukusetshenziswa kwezinto kulungele umuntu ofuna ukukhulisa amandla ngokushesha, kuyilapho uma sikwenza ngesisindo sethu sizobe sithuthukisa ukusebenza. Ngisho nalolu khetho lokugcina lutuswa kakhulu ekubuyiseleni ukulimala.
I-Isometrics enemishini yezemidlalo
Ngizokunikeza eminye imibono esebenzayo ongayiqeqesha. Uzodinga ibha, ibhentshi kanye nesisindo esiningi. Sizogxila ekulingiseni ibhentshi press, squat, kanye ne-deadlift.
- Cindezela ibhentshi bese u-squat. Ukwenza ukufinyela kwe-isometric kulula. Cabanga ngokucindezela kwe-squat noma ibhentshi bese ubeka ibha endaweni eqine kakhulu yokunyakaza (i-squat phansi, cindezela phezulu). Bamba isikhathi eside ngangokunokwenzeka imizuzwana eyisithupha kuya kweyisishiyagalombili.
- Isisindo esifile. Layisha ibha ngesisindo esingaphezu kobukhulu bakho bokuphinda okukodwa. Kubalulekile ukuthi ibha inganyakazi nhlobo uma wehlile. Njengokwehluka kokucindezela kanye ne-squat, uzobamba kanzima ngangokunokwenzeka imizuzwana eyisithupha kuya kweyisishiyagalombili.
I-Isometrics ngesisindo somzimba wakho
Uma senza izivivinyo ngesisindo sethu, okushaya abaningi ukuntula ukuzwa ukusunduza noma ukudonsa kwesisindo. Lezi zinhlobo ze-isometrics zenziwa njengezifinyezo ezimile endaweni eyodwa.
Izivivinyo engiziphakamisayo yilezi: squat and stride. Kokubili, sithatha isikhundla phakathi kwebanga lokunyakaza futhi siqinisa ngangokunokwenzeka. Ubunzima ukuthi ngeke nje udinge ukuthi uqinise imisipha ye-agonist (labo abenza isivumelwano ngenkathi u-squat), kodwa nabaphikisana nabo (abenza isenzo).
ukuqeqeshwa kwe-isometric kufanele isetshenziswe njengendlela evamile yamandla, ukuwenza izikhathi ezi-3 noma ezi-4 ngesonto. Qaphela okwenzayo, njengoba lokhu kuvivinya umzimba ngeke kukushiye udangele noma ukhathele, kodwa isimiso sezinzwa singathatha isikhathi esiphindwe kahlanu ukululama kunesimiso semisipha. Ngakho-ke imiphumela yokuqeqeshwa kwe-isometric ingandiswa ngisho nangemva kokuba iseshini isiphelile.