I-Braking Yakha Imisipha Emakhulu
Uma ucabanga ngezingqinamba zomzimba, abantu abaningi bacabanga ngokubangela ukuba imisipha ivumelane futhi ifinyelele, njengokungathi ngesikhathi se-biceps curl. Kodwa-ke, olunye uhlobo lwe-muscle contraction lungenzeka lapho imisipha ikhula njengezivumelwano. Lokhu kubizwa ngokuthi i-eccentric muscle contraction. Lolu uhlobo lwe-activation muscle olwandisa ukungezwani emisipha njengoba landa.
Imivimbo ye-Eccentric ivela lapho imisipha iphikisana namandla amakhulu, okubangela ukuba imisipha ikhule njengezivumelwano. Ngezinye izikhathi kuthiwa ukukhwabanisa kwe-braking, umsebenzi ongalungile, noma ukunganaki.
Ihlola Leyo Yimbangela Imikhawulo Ye-Eccentric
Ukuzivocavoca okuvamile okubangela ukukhwabanisa kwe-eccentric kubandakanya ukwehla kwezitebhisi, ukugijima kwehla, ukunciphisa izisindo, nokunyakaza okuphansi kwama- squats , ukuqhuma phezulu noma ukudonsa phezulu . Imivimbo ye-Eccentric ivame kakhulu emidlalweni eminingi lapho udinga ukulawulwa noma ukuphikisa izinhlobo zokunyakaza.
Iziphazamiso zomsakazo zihlotshaniswa nokuqala kokubambezeleka kwemisipha. Ama-contraction muscle contractions kubonakala sengathi ahlotshaniswa nokuqina okukhulu kwemisipha kunokuba uma usebenzisa izinhlamvu eziqanjiwe .
I-Contract ye-Muscle ngenkathi ixhuma?
Impela indlela amafayili e-muscle asebenza ngayo ngesikhathi sokuqhaqhazela kwe-eccentric ayisaqondakali kahle. Abacwaningi bacabanga ukuthi baqonda ukuchotshozwa okugxile, kodwa indlela yokwakhiwa kwe-eccentric iyisimfihlakalo.
I-Eccentric isho ukuthi "kude nendawo," futhi ngokuchotshozwa okunamandla, umsila wande.
Ngesikhathi sokuvinjelwa kwe-eccentric, i-muscle ivuliwe futhi izama ukunciphisa, noma inkontileka. Kodwa kukhona amandla aphikisayo, njengesisindo esinzima esandleni sakho, okuyinto enzima kakhulu ukuba sikhulise esikhundleni.
Ngenxa yalokho, imisipha kanye nama-tendon enza ukulawula nokunciphisa isenzo, kodwa hhayi ukuyihambisa ngokuphambene namandla. Uyakwazi ukwehlisa isisindo ngokulawula kunokuba nje udonsa isandla sakho emhlabathini.
Sisebenzisa ukuvinjelwa kwe-eccentric njalo kwimisebenzi yansuku zonke. Ukuhamba kuyinhlanganisela yezingqinamba ezithintekayo nezingezansi. Unyawo lwakho luyovele ludlulele phansi bese luboshelwa phansi ngaphandle kokuvinjelwa okungokwemvelo kwemisipha ye-shin eyenza ukunyakaza okulawulwayo. Uma uhamba ekwehleni , ama-quadriceps ngaphambili kwenkontileka yethanga ekhonjelwe ukugubha ngamadolo. Ukuhambisa ingalo yakho ukubeka izinto kungenye isibonelo.
Imisipha Yakho Njengamanzi Nezikhwama Ze-Shock
I-Eccentric muscle contraction iveza umsebenzi omubi. Lokhu kungenxa yokuthi umsebenzi usebenza isikhathi sokuhamba, futhi amandla okukhiqizwa kwemisipha kuhambisane nalokho okukwenzekayo. I-muscle igcina ezinye zalezi zindlela zamandla futhi ezinye zazo ziphenduka ukushisa. Uma kukhona ukulandelana kokunciphisa okufinyeleleka, ukugcina amandla okugcoba kwe-muscle kanye ne-tendon amandla, angasetshenziswa ekunciphiseni ukuchotshozwa okukhulu. Kukhona imvamisa enkulu yokusebenzisa lokhu, ukugijima kwemvelo noma ukuhamba ngezinyawo lapho uthola inzuzo enkulu kulokhu okugcinwe khona.
Uma uhamba kancane, usebenzisa amandla amaningi ku-contraction eyinkimbinkimbi ngaphandle kokusizwa amandla agciniwe.
Ukwakhiwa kweMisipha Ngokweqhekeka kwe-Eccentric
Ukuzivocavoca kwe-Eccentric kungasimemezela ngokushesha futhi kwakha imisipha. Isibonelo, ukuhamba ukukhuphuka okokuqala kungabangela ubuhlungu obukhulu be-muscle ku-quadriceps, ikakhulu ngosuku olulandelayo. Kodwa kuthatha ukuphindaphinda okumbalwa ukuze imisipha ne-tendon ziqine futhi zibe nzima kangangokuthi ukuqhuma okufanayo noma ngisho nakwezinye izintaba ezinde akubange kubangele ukubambezeleka kwemisipha.
Ukuqeqeshwa kwezemidlalo kuvame ukusebenzisa i- plyometrics nokuzivocavoca okusemthethweni ukwakha imisipha namandla.
Ukugijima, ukuphambuka, ukuxuma, ukugoqa nokuphonsa ibhola konke ukusetshenziswa kwe-eccentric muscular force enhancement ukuletha amandla.
Imizimba ye-Pilates iphinde isebenzise imincintiswano ye-eccentric, imelana neziphethu ku-reformer kanye nodlame emzimbeni wesisindo somzimba. Ukuzivocavoca kwe-Eccentric kuvame ukusetshenziselwa ukuvuselelwa, njengokulimala kwe-ACL.
> Umthombo:
> U-Eccentric Muscle Contraction. KenHub.