Kuyini Ukuhlukaniswa Okumaphakathi?

-Delile

• Izinhlobo zokuncipha kwemisipha
• I-Eccentric
• I-Isometric
• Ukuzivocavoca kwe-Concentric contraction
• Umbono

Kuyini ukusikwa okugxile?

Ukuncipha okugxilile uhlobo lokuvuselelwa kwemisipha okubangela ukungezwani emisipheni yakho njengoba incipha. Njengoba imisipha yakho incipha, ikhiqiza amandla anele okuhambisa into. Lolu uhlobo oluthandwa kakhulu lokuncipha kwemisipha.

Ekuqeqesheni isisindo, i-bicep curl ukunyakaza okulula ukubonwa kokugxila. Uma uphakamisa i-dumbbell ehlombe lakho, ungaqaphela ukuthi imisipha yakho ye-bicep iyavuvukala futhi iyaqhuma njengoba incipha. Lolu hlobo lokunyakaza lungenye yezindlela eziyinhloko zokuqinisa imisipha yakho futhi ukhuthaze i-hypertrophy - ukwanda kosayizi wakho wemisipha.

Yize kusebenza ngempumelelo, lolu hlobo lokuncipha kukodwa ngeke lukhiqize amandla noma imiphumela yesisindo ngokuqhathaniswa nokusebenza okuhlanganisa ukuhlukaniswa kwemisipha okuhlukile. Kunezinhlobo ezintathu eziyinhloko zezinciphiso zemisipha:

• eccentric
• ukugxila
• i-isometric

Izinhlobo zokuncipha kwemisipha

Ngaphandle kwezinciphiso ezigxile, izicubu zemisipha zingahlukaniswa zibe ezinye izinhlobo zesigaba ezimbili: i-eccentric ne-isometric.

I-Eccentric

Ukuphambana kwe-Eccentric kukhulisa ukunyakaza kwemisipha yakho. Ngalesi sikhathi sokunyakaza kwemisipha, imicu yakho yemisipha yelulwa ngaphansi kokungezwani kusuka emandleni amakhulu kunaleyo ekhiqizwa imisipha. Ngokungafani nokusikwa okugxilile, ukunyakaza kwe-eccentric akukudonseli ukuhlangana lapho kuqondiswa khona ukusikwa kwemisipha. Esikhundleni salokho, kunciphisa ukujoyina ekugcineni kwenhlangano.

Usebenzisa ukuzivocavoca okufanayo kwe-bicep curl, amandla okubuyisa i-dumbbell abuyele phansi ku-quadricep yakho kusuka ehlombe lakho ukunyakaza okumile. Ungaqaphela ukuthi imisipha yakho iyaxhuma njengoba icushiwe. Ukuhlanganisa ukuphambana kwemisipha okugxile futhi okugxilile kuveza imiphumela emikhulu ekuqeqesheni amandla, njengoba kukhulisa amandla emisipha nobukhulu. Kodwa-ke, ungahle uthambekele kakhulu ekulimaleni okubangelwa ukuzivocavoca umzimba ngesikhathi sokunyakaza oku-ome njengeqanda.

Ukunyakaza okuthile noma ukuzivocavoca okukhombisa ukunyakaza kwe-eccentric kufaka:

• ukuhamba
• ukwehlisa i-dumbbell
• kuphakama inkonyane
• squats
• izandiso ze-triceps

I-Isometric

Ukunyakaza kwe-Isometric kungukuphambana kwemisipha okungabangeli ukuthi amalunga akho anyakaze. Imisipha yakho iyasebenza, kepha ayidingeki ukuthi yinde noma ifushanise. Ngenxa yalokhu, ukuphambana kwe-isometric kudala amandla nokucindezela ngaphandle kokunyakaza ngamalunga akho.

Indlela enhle yokubona ngeso lengqondo lesi sivumelwano ngesenzo sokucindezela udonga. Uma wenza noma iyiphi yalezi zenzo, ukungezwani okusetshenziswe kumisipha yakho okubhekiswe kuyo kuyavumelana futhi akudluli isisindo sento oyisebenzisayo.

Ukunyakaza okuvamile okubonisa ukuphambana kwe-isometric kufaka:

• ipulangwe liphethe
• ukuphatha into phambi kwakho ume kahle
• ukubamba isisindo sedumbbell endaweni maphakathi ne-bicep curl
• ibhuloho liphethe
• kuhlala udonga

Ukuzivocavoca kwe-Concentric contraction

Ukuncipha kwemisipha okugxilile kubandakanya ukunyakaza okunciphisa imisipha yakho. Ekuzivocavoca umzimba, ukunyakaza okugxilile kuhlose imisipha ukwenza isenzo. Into enzima kakhulu ozama ukuyiphakamisa noma ukuyihambisa, kukhiqizwa amandla athe xaxa.

Ukunyakaza okugxilile kuyasebenza ekukhiqizeni isisindo semisipha. Kodwa-ke, uzodinga ukwenza kabili inani lokuphindaphinda ukuze ukhiqize imiphumela efanayo njengokuzibandakanya okuhlanganisiwe nokuzivocavoca okugxile.

Ukunyakaza okuvamile kokuzivocavoca kufaka phakathi:

• izinto eziphakamisa
• i-bicep curl
• isuka ku-pushup
• ngimi kusuka esikhungweni
• ama-curls omsipha
• isitups

Ukuphambana okuhlanganisiwe kubalulekile ekwakheni imisipha. Kodwa-ke, zingadala ukugqabhuka kwamalunga akho, zikhulise ubungozi bokulimala nokusetshenziswa ngokweqile. Ukunyakaza okugxilile kuncike ekunyakazeni ngokuhlanganyela ukuze kwenziwe umsebenzi ofanele, kepha ukuvivinya umzimba okuphindaphindwayo kanye nokuphambana kungaholela ekucindezelekeni nasekukhathazekeni.

Ngaphambi nangemva kokwenza noma yikuphi ukuvivinya umzimba, qiniseka ukuthi welula ukuze ukhulule imisipha yakho futhi unciphise ubunzima. Uma uqala ukuzwa ubuhlungu bemisipha obuphikelela isikhathi eside kunezinsuku ezimbalwa noma amasonto, vakashela udokotela wakho. Lokhu kungaba yinkomba yokulimala okubi kakhulu.

Umbono

Ukuncipha okugxilile ukunyakaza kwemisipha okunciphisa imicu yakho yemisipha lapho wenza isenzo. Okubalulekile ekwandiseni isisindo semisipha, ukunyakaza okugxilile kusiza ukukhulisa amandla. Kepha, imiphumela ayenele njengokuzivocavoca okuhlanganisa zonke izinhlobo ezintathu zezinciphiso zemisipha.

Ngokuhamba kwesikhathi, ukuphindaphindwa okugxilwe kaningi kungaholela ekulimaleni. Uma uqala ukuzwa ubuhlungu noma ubuthakathaka ngemuva kokwenza umsebenzi oqinile, thintana nodokotela wakho.