Funda ukuthi ungahlola kanjani amandla akho emisipha
Amandla emisipha ingenye yezingxenye ezinhlanu eziyinhloko zokuqina komzimba. Amandla achazwa njengamandla amakhulu angathuthukiswa emisipha noma eqenjini lemisipha ngesikhathi sokuvinjelwa okukodwa. Isibonelo kungaba yisisindo esikhulu kunazo zonke ongasiphakamisa nge-curl ye-bicep ngesimo esihle.
Yini Eyinquma Amandla Emisipha?
Uma ucabanga ukuthi unamandla kangakanani, kunezinto eziningana okufanele zisebenze ndawonye.
Uma uphakamisa isisindo noma uphonsa umthwalo, okunye kuhilelekile kunokuba nje ube nemisipha emikhulu. Amandla omzimba wesisipha atholakala ukuthi likhulu kangakanani, indawo ehlukaniswayo, kodwa futhi nezinhlobonhlobo zezintambo zomsila kulowo muscle, ukuchofoza okusheshayo noma ukuhamba kancane.
Okulandelayo, i-muscle idinga uxhumano oluqinile lwe-neural, njengoba izinsimbi zezimoto kufanele zivuthe ukubhoboza umzimba. Kumele bashise ngendlela edidiyelwe, ngakho-ke amafayili amaningi avuselelwa ngesikhathi esisodwa. Kumele futhi ukwazi ukusebenzisa leyo muscle ngokuphumelelayo ukuze uhambise ukujoyina, futhi lokho kusho ukuthi unamalungu anempilo, aqinile, ama-ligaments, nama-tendon.
Eminye imisipha isebenza ukusiza nokuphikisa isenzo sensimu ngakho ilawulwa. Ukumiswa nokubeka isikhundla kubalulekile ekusebenzeni amandla emisipha ibe nomthelela omkhulu. Ukushintsha okuncane ngandlela-thile kungenza umehluko omkhulu emandleni angasebenza.
Ukuqeqeshwa ukwakha imisipha ngokuphakamisa nokuxosha izisindo, usebenzisa ifomu elifanele, kuzokwakha amandla omzimba. Akugcini nje ukuthi ukuqeqeshwa kwamandla okuzivivinya amandla kudala imisipha ye-muscle fiber, futhi kuqeqesha ama-nervo ngomlilo ngendlela edidiyelwe yokuhambisa imisipha, futhi ufunda ifomu elifanele lokusebenzisa imisipha.
Indlela Yokwakha Imisipha Ekhulu
Amandla E-Muscular ahlolwe kanjani futhi alinganiselwa kanjani?
Ukuphindaphinda ukuhlolwa okuphezulu kuyisilinganiso sokulinganisa amandla omzimba. Ifingqiwe njenge-1RM. Ukuze wenze ukuhlolwa okuphindaphindiwe okuphezulu, i-Kramer ne-Fry (1995) yasungula uhlelo olusetshenziselwa kabanzi. Umshini wokunyakaza kanye nomshini wegundane uvame ukuvivinywa ukuze kunqunywe amandla angaphezulu emzimbeni nangaphansi. Ungahlola ukusebenza kwakho ngokumelene nezindinganiso zokunyathelisa ibhentshi ezihlanganiswe uDkt. Lon Kilgore.
Ukuze wenze ukuhlolwa kwe-1RM , uzofudumala ngesisindo olinganiselayo sokuba cishe ingxenye yesikhulu ongayiphakamisa kulo msebenzi, ngokuphindaphindiwe kokungu-5 ukuya kwezingu-10. Khona-ke uthatha ukuphumula okufishane futhi wengeze isisindo ukuze ukhuphule emithinini ongayiphakamisa kathathu kuya kwesihlanu, cishe 75% wezinga eliphezulu. Manje ungeza isisindo esincane sesisindo bese uyiphakamisa kanye. Uma ungakwazi ukuphakamisa lokho ngefomu elihle, linda imizuzu emithathu kuya kwemihlanu, engeza isisindo esiningi bese uzama futhi. Uphinda lokhu kulandelana kokwengeza isisindo, ukuzama ukuphakamisa, nokuphumula uze ufinyelele phezulu, futhi awukwazi ukuphakamisa isisindo esilandelayo esilandelayo ngesimo esihle.
Isilinganiso samandla ekwelapheni ngokomzimba nokuvuselelwa kusetshenziswa indlela elula yokuphikisa ukucindezelwa. It isetshenziselwa ukukala ukuthi ngabe imisipha isebenza ngokujwayelekile noma cha.
I-therapist nayo ingasebenzisa i-dynamometer ukukala amandla emisipha ethile.
Izingxenye zokuzivocavoca umzimba
Ezinye izingxenye zokuzivocavoca umzimba zikhuthazela izinsizi , ukukhuthazela kwenhliziyo , ukuguquguquka komzimba nokubunjwa komzimba .
Umthombo:
I-Kraemer, i-WJ & Fry, i-AC (1995). Ukuhlolwa kwamandla: ukuthuthukiswa nokuhlola indlela. KuP. Maud & C. Nieman, DC (1995). Imithi yokwelapha kanye nemidlalo: Indlela ehlobene nempilo (3rd ed.). U-Palo Alto, i-CA: Bull Publishing.