Namuhla sifuna ukuchaza umehluko esiwutholayo phakathi kokuzivocavoca kwe-isometric nokuzivocavoca kwe-isotonic. Kuyizindlela ezimbili zokuzivocavoca umzimba ngokususelwa emandleni futhi ziyimisebenzi ehambisanayo ukunikeza ukuhlukahluka ekusebenzeni.
Kokubili izivivinyo ze-isotonic ne-isometric zinikela ngezindlela ezahlukahlukene zokusebenza futhi zinezinzuzo eziningi. Uma sibheka impendulo ukuthi yikuphi kulezi zinhlobo ezimbili zokuzivocavoca okungcono, akukho ukuzivocavoca okungcono noma okubi kakhulu, kuzohlala kuncike ekutheni yiziphi izinhloso okufanele zizuzwe nokuthi umuntu uqala kuphi.
Njengoba sithi, zombili izivivinyo ze-isotonic ne-isometric izindlela ezimbili ezihlukile ukuqeqesha amandla emisipha agcwalisanayo futhi abe nezinzuzo ezihlukile.
Okulandelayo sizokutshela ngokujulile ukuthi ngamunye uqukethe ini nokuthi yiziphi izivivinyo ezibandakanya, ngoba njengoba sisho, Lezi zivivinyo zinikela ngezindlela ezahlukahlukene zomsebenzi futhi nazo, izinzuzo ezihlukile.
Ukuzivocavoca kwe-Isotonic
Okokuqala, izwi i-isotonic umsuka wayo ukuyeamagama esiGreek big, okusho ukuthi 'uyalingana' futhi amathoni, okusho ukuthi 'ithoni'. Leli gama ngokwalo lichaza uhlobo lokuzivocavoca lapho imisipha igcina khona ukungezwani okufanayo ngenkathi yenza ukunyakaza.
Okusho ukuthi, ngesikhathi sokuzivocavoca kwe-isotonic imisipha yenkontileka futhi iyanciphisa noma yandisa ngokumelene nomthwalo oqhubekayo. Yize ubude bemisipha buyahluka, umthwalo uhlala ufana ngesikhathi sokuvivinya umzimba.
Ukuze wazi okwengeziwe ngale ndaba, kufanele sihlukanise izinhlobo ezimbili zokuphambana kwe-isotonic: okugxile nokuqina.
- Ukusikwa okugxile, kwenzeka lapho izinkontileka zemisipha futhi zifinyeza ngesikhathi sokuzivocavoca ngokumelene nomthwalo oqhubekayo. Njengoba kungaba ngesikhathi sokuphakamisa izinsimbi okubandakanya ukuphambana okugxile lapho uphakamisa noma usondela kumthwalo.
- Ukuncipha okungajwayelekile, Kwenzeka lapho izinkontileka zemisipha futhi zinde ngesikhathi sokuzivocavoca ngokumelene nomthwalo oqhubekayo. Kulokhu, ngesikhathi sokuphakanyiswa kwesisindo, isigaba se-eccentric senzeka lapho kutholwa isikhundla sokuqala, okungukuthi, lapho isisindo sehliswa noma sisuswa.
Konke ukuzivocavoca okunesisindo kungukuzivocavoca kwe-isotonic futhi kuvumela ukusizakala ngezinzuzo zale ndlela emzimbeni ophezulu.
Izinzuzo zokuzivocavoca kwe-isotonic
Ukuzivocavoca kwe-Isotonic kunikeza izinzuzo nezinzuzo eziningi ngesikhathi sokuqeqeshwa. Phakathi kwabo, okulandelayo kugqama:
- Ukuthuthuka ukukhuthazela kwemisipha.
- Ithanda ukwanda kokuphakelwa kwegazi emisipheni.
- Ivumela ukuthuthukiswa kwamandla kulo lonke uhla lokunyakaza.
- Ngokuphindaphinda okumbalwa ungandisa amandla nobukhulu bemisipha.
- Onke amaqembu emisipha angasetshenziswa kalula kusetshenziswa izivivinyo zasendaweni noma ezijwayelekile.
- Ithanda ukwanda kwe- Ubuningi bamathambo.
- Igcina umzimba unempilo njengoba sikhula.
- Nciphisa amanoni omzimba ngokuqinile nangokunempilo.
Izibonelo zokuzivocavoca kwe-isotonic
Uma ufuna ukwazi ukuthi yimaphi lawo mandla wokuzivocavoca angakusiza uthuthukise umzimba wakho futhi uthole ukuma. Phakathi kokuzivocavoca okuvame kakhulu esingakwenza thola umshini wokucindezela ibhentshi, umshini wehlombe, uburpess, ama-crunches, njll.
Ngakolunye uhlangothi, i-yoga futhi ingakusiza ukuthi uthuthukise isimo sakho somzimba njalo ngokuya ngokuvivinya umzimba. Okulandelayo, sizokutshela ukuthi yiziphi lezo zivivinyo ongazenza ekhaya.
Amakati
Ama-squats ayisibonelo esithandwa kakhulu se-isotonic. Okuhle ngalokhu kuvivinya umzimba ukuthi awudingi amathuluzi wokukwenza, yize abantu abaningi bethembele kumigoqo, izinsimbi noma amabhande ukukhulisa umfutho wokuzivocavoca umzimba.
Ukuzivocavoca kwe-squat kuvumela ukuhlukahluka okuningi. Isibonelo, singabeka imilenze ebubanzini behlombe, sihlukanise kancane bese sibeka izinyawo ngaphandle ukuze amadolo lapho kwehliswa aphume nawo.
Ukufa komlenze oqondile
I-deadlift yomlenze oqondile yenziwa nge-barbell noma ama-dumbbells amabili. Ngaphezu kokulula kakhulu ukukwenza, kunjalo ukuzivocavoca okuhle ukuthola amandla nobukhulu bemisipha.
Ukuze ukwenze, kufanele ume njalo ubambe isisindo phambi kwamathanga akho. Okulandelayo, ncika phambili ngomhlane wakho uqonde, Yehlisa phansi ngangokunokwenzeka ngaphandle kokuguqa ngamadolo akho, bese ucindezela ama-glutes akho ukukhuphula i-torso yakho uphinde uthole indawo yokuqala.
Ama-push-ups (ama-push-ups)
Ama-push-up angesinye isivivinyo samandla esithandwa kakhulu.. Futhi okuhle ukuthi ayikho imishini edingekayo ukuyicacisa.
Ukwenza lo msebenzi, lala ubheke phansi ohlakeni, esimweni sepulangwe, umzimba oqondile uhleli ezinyaweni nezingalo zoluliwe. Izandla kufanele zibe ngaphansi kwamahlombe noma zihlukane kancane, kuya ngomgomo ofuna ukuwufinyelela ngokuzivocavoca umzimba.
Kufanele wehlise kancane isifuba sakho ubheke phansi, uguqule izingalo zakho bese uvumela izindololwane zakho ziye ezinhlangothini. Akufanele ufinyelele phansi. Bese ubuyela endaweni yokuqala ngokunweba izingalo zakho kancane kancane.
Ukuzivocavoca kwe-Isometric
Ngokuqondene nokuzivocavoca kwe-isometric, sizoqala ngokuhlaziya ukuthi igama lisho ukuthini. Okukhulu, lisho 'ukulingana' futhi insimbi, kusho 'isilinganiso'. Leli gama lichaza uhlobo lokuzivocavoca lapho kugcinwa khona isilinganiso, ubukhulu noma ubude bemisipha efanayo.
Okusho ukuthi, ngesikhathi sokuzivocavoca kwe-isometric ubude bemisipha noma i-angle yejoyini ayiguquki ngesikhathi sokuncipha, imisipha ebandakanyekayo ngesikhathi sokuzivocavoca ihlala ubude obufanayo, yingakho izivivinyo ze-isometric zithandwa kakhulu.
Izinzuzo zokuzivocavoca kwe-isometric
Izinzuzo nezinzuzo ezilethwa yilezi zivivinyo yilezi ezilandelayo:
- Basivumela ukuthi sikwenze ngaphandle kwemishini eyengeziwe noma okokusebenza.
- Uma wenza lezi zivivinyo, ubukhulu bemisipha yakho bungakhuphuka.
- Ingatholakala futhi inakekelwe isisindo esikhulu semisipha.
- It uthanda ukuthuthukiswa kwamandla emisipha ethile.
- Yenza kusebenze u-5% wemicu yemisipha engaphezulu.
- Ithuthukisa ukuminyana kwamathambo futhi amazinga e-cholesterol.
- Ingavuna ukulungisa umfutho wegazi.
- Kuqinisa amalunga kuzo zonke izinhlangothi.
Izikwele odongeni
Njengoba sibonile, ama-squats muhle kakhulu ekuqiniseni imisipha yethu.Ngaphezu kwalokho, ukuzivocavoca okulula ukukwenza. Okunye okwehlukile esivumela ukuthi sikwenze ukuzibeka sincike odongeni ngomhlane, ukuze umhlane uthintane ngokuphelele.
Uma ukulesi sikhundla, yehla kancane, ngezinyathelo ezincane ukuya phambili, ngaphandle kokuhlukanisa emuva nodonga, kufanele wehle kuze kube sezinqeni ezisezingeni lamadolo. Yelula izingalo zakho ngaphambili, zihambisane nomhlabathi, ukwenza kube lula ukugcina ukuma nokulingana kwakho.
Lokhu kuzivocavoca kuphelele ukuzinakekela, ukuqaphela ukuzivocavoca futhi ungakhohlwa ukukusebenzisa.