Isenzo se-Eccentric muscle ukukhuliswa kwemisipha ngenkathi kukhishwa isivumelwano. Kuyinto force braking noma iphikisana nesenzo esinciphisa muscle. Uma unengalo yakho eboshwe nge-biceps curl bese uqondisa ingalo yakho kusuka endaweni ephilile, ukunyakaza kuyinkimbinkimbi. Uma ugoqa ingalo yakho, ukunyakaza kuyinkimbinkimbi, okusho ukunciphisa ngaphansi kokukhishwa kwemisipha ehlongozwayo, kulokhu i-biceps.
Futhi eyaziwa ngokuthi: Ukuqeqesha okungalungile, umsebenzi omubi. I-muscle ithola amandla omzimba ngokwandisa ngenkathi ingaphansi komthwalo. Lezi zimandla zikhishwa ngokuhluma okushisa nokushisa, ukukhulisa izinga lokushisa komzimba.
U-contract muscle contraction ekuqaleni wawubizwa ngokuthi i-excentric (nge-Erling Asmussen ngo-1953), okusho kude nendawo ephakathi kwe-muscle. Lokhu kuguquke ekubeni yi-eccentric.
Izibonelo zokuqhathaniswa kwe-Eccentric ekuzivocavoca
- Ukunciphisa isisindo ngesikhathi se-curl
- Ukunyakaza okuphansi kwe-squatting
- Ukunyakaza okuphansi kwe-push-up
- Umzimba wokunciphisa ngesikhathi se-crunch noma roll up
- Umzimba wokunciphisa ngesikhathi sokudonsa
Kungani Ukwenza Ukuqeqeshwa Kwezinyosi Zase-Eccentric?
Abanye abaqeqeshi bezinsipho bathi ukuqeqeshwa okuqondile okusemthethweni kungasiza ukwakha usayizi we-muscle namandla aphezulu kunemiphumela esuka ekunyanyeni okujwayelekile okugxile ekuhambeni. Isizathu salokhu ukuthi ukukhwabanisa kwemisipha enamandla kunamandla kunokweqa okukodwa, okukuvumela ukuba ubheke izisindo ezinzima kakhulu.
Ukufeza lokhu, kungase kudingeke ukuthi usebenzise umsizi noma u-spotter ukuze usize ngengxenye eqondile yokuphakamisa, bese wenza ingxenye ekhonjiwe yedwa.
Ngenkathi ukuvinjelwa kwe-eccentric isebenzisa amandla amancane futhi kudinga ukusetshenziswa okungaphezulu kwe-oksijeni kunokwenziwa kwe-concentric, ukugcizelela okugxile ekugcizeleleni kungase kukhulise ukusetshenziswa kwezindleko zamandla.
Abacwaningi bathole ukwanda kwezingu-9% ekuphumuleni umzimba emasontweni amathathu emva kokusebenza okugcizelele kokugxila komzimba. Lokhu kungahle kube ngenxa yezinqubo zokukhanda kwe-muscle ezenzelwe ukusebenza okunjalo.
Ukuzivocavoca kwe-Eccentric kuvame ukusetshenziselwa ukuvuselelwa kanye nokwelapha ngokomzimba. Ukuvuselelwa emva kokulimala kwe-anterior cruciate ligament (ACL) isebenzisa ukuvivinya umzimba. Ukuzivocavoca kwe-Eccentric kungabuye kunconywa ukuthi asebekhulile bakhe amandla amandla emisipha ngenkathi engayenzi intela inhliziyo nemaphaphu. Ukuqiniswa kwe-Eccentric kungasetshenziswa ethembeni lokunciphisa ingozi ye-Achilles tendonitis ne-calf strain.
Ukuqeqeshwa Okugcizelelwe Kwama-Eccentric
Kule ukuhluka kokuqeqeshwa kokumelana nokuhlukumezeka, ingxenye engxenyeni yokuzivocavoca kwenziwa ngomthwalo owodwa wesibili, njengokuphakamisa isisindo ku-biceps curl ngomzuzwana owodwa. Khona-ke ukulayishwa kwenziwa ngaphezulu kwamasekhondi amathathu kuya kwemihlanu ukunikeza ukugcizelela okuphezulu ekuhambeni okuhamba phambili. Isibonelo, ukunciphisa kancane kancane i-biceps curl ngaphezu kwemizuzwana emithathu kuya kwemihlanu.
Ukwehliswa Kwemisipha Yokunciphisa Ekwephuzile nge-Exentric Exercise
Ubuhlungu be-muscle ngemuva kokuzivocavoca kungenzeka kwandiswe ngevolumu enkulu yomsebenzi osebenzayo. Ukucwaninga kuyaqhubeka kulokho okubangela lokhu. Ukuzivocavoca kwe-Eccentric kungase kwande futhi kuhlwithe ama-sarcomeres, okwenza kokubili ukulimala kwezicubu ezingenakudlulela nokungahambisani nokukhishwa okungavinjelwe kwe-calcium ions ngaphakathi kwe-sarcomere.
Abacwaningi kanye nokuzivocavoca baqaphele umphumela wokuphindaphindiwe: ukwenza umsebenzi wokuzibandakanya kungabangela ukubambezeleka kokuqala kwe-muscle soreness , kodwa ukuphindaphinda ukuvivinya umzimba ngesonto elilandelayo kubangela ukungabi nesibalo esincane.
Imithombo:
Hackney, KJ, Engels, HJ., & Gretebeck, RJ. "Ukusebenzisa amandla okusebenzisa amandla nokubambezeleka kwe-muscle soreness emva kokuqeqeshwa komzimba okugcwele ngokugxila komzimba." I-Journal of Strength and Conditioning Research, 2008 Sep; 22 (5), 1602-1609.
U-Herzog, uWilliam, u-Leonard TR, uJoumaa V, Mehta A. "Izimfihlakalo zokuhlukana kwemisipha." I-Journal of Applied Biomechanics, 2008 Feb 24, 1-13.
Hortobágyi, T., Hill JP, Houmard JA, Fraser DD, Lambert NJ, Israel RG .. "Izimpendulo ezithinta izimpande ekuthungeni imisipha nokunciphisa abantu." I-Journal of Physiology esebenzisiwe, ngo- 1996 Mar; 80 (3), 765-72.
Pettitt, R..W., Symons DJ, Eisenman PA, Taylor JE, White AT. "Ukuphindaphindiwe kwengcindezi yokugaya emisipha ede isikhathi eside kuvusa umphumela wokuphindaphindiwe." I-Journal of Strength and Conditioning Research, 2005 Nov; 19 (4), 918-24.