Uma ucabangela ukuthi kusho ukuthini ukusebenzisa ' imisipha yakho ,' ungase ucabange ukuthi izinhlanzi ezinamandla zensiza ye-weightlifter zikhanyisa ukuphakamisa i-barbell esindayo, noma othile uguqule imisipha ye-biceps embukisweni wamandla. Kuzo zombili lezi zibonelo, yini ocabanga ukuthi yisenzo se-mistic contraction. Lokhu ngokuvamile uhlobo lokuhlukunyezwa kwesisipha abantu abaningi abagxila lapho bephakamisa izisindo e-gym ukuze bakhe amandla.
Futhi lolu hlobo lokusiphazamisa luyodwa lapho imisipha iyenzayo, eqinisweni, ngokuvamile inqwaba.
Ukuqhekeka kwemisipha ehlose uhlobo lomshini wokuvuselela imisipha okwandisa ukungezwani komzimba njengoba kuphelelwa yisikhathi. Indlela elula yokubona ngeso lengqondo lokhu kukhishwa ukwenza i- biceps curl nge-dumbbell . Njengoba wenza lo msebenzi kancane kancane, uzobona imisipha ye-biceps izovuselelwa, futhi unciphise njengoba uphakamisa isidumbu esivela esigxotsheni esiphezulu (esingaphansi) ngethanga, uye endaweni egcwele isivumelwano esivumelwaneni ukuze uqedele eduze kwehlombe. Izingqinamba ezithintekayo ziyisici esiyinhloko ekukhuleni nasekuthuthukiseni imisipha-njengezinkontileka ze-muscle, iyanciphisa, futhi lokhu kuqaliswa kuqala inqubo yokuqinisa imisipha nokuxilonga .
Ihlola Leyo Yimbangela Yemijoqo Yemizimba Yezingqimba
Nakuba ukuphakamisa isisindo ukuvivinya umzimba okuvamile okucabangela ukuthi kusebenza imisipha ngokucophelela, kunezindlela eziningi zokuqalisa imisipha yakho njengoba iyancishiswa.
Izibonelo ezijwayelekile zokuzivocavoca ezibangela izingqinamba ezithintekayo zihlanganisa isigaba sokuphakamisa se-bicep curl, ukunyuka okuphezulu kwe-squat egcwele noma ukunyuka okuphezulu kwe-pull-up. Kodwa futhi usebenzise ukukhwabanisa okugxile emidlalweni yokukhuthazela nokuhamba kwansuku zonke. Izindlela ezithintekayo ezivamile zivamile ezemidlalo lapho kudingeka khona ukudala amandla amaningi noma amandla okuqhuma.
I-Sprints, egijima ekukhuphukeni, ngebhayisikili, ekhwela izitebhisi , nokuphuma nje esihlalweni yonke ibangela ukuthi i-quadriceps ingene ngemvume ngokugxila. Ukuphatha ukudla, noma ingane ibangela i-biceps nezibikezelo ukuba zenze isivumelwano futhi zibe mfushane. Ukwenza izikhwama noma ukuhlala phansi kubangela ukuba imisipha yesisu ixhumane ngokucophelela.
Ezinye izinhlobo zeMiscle Contraction
I-contraction muscle contraction ingenye yezinhlobo ezintathu zezingqinamba ze-muscle, ezibizwa nangokuthi i-muscle fiber activation. Indlela indlela imisipha ekhuphuka ngayo amandla nobukhulu kuyinkimbinkimbi ye-physiologic inqubo edingeka kokubili ukuvuselelwa kwemisipha nokuphumula. Lokhu kwenzeka lapho i-fiber muscle noma iqoqo lezintambo libhekwa ngubungqingizana ngezinzwa ukuze kusebenze futhi kwandiswe ukungezwani ngaphakathi kwemisipha. Ukuqhekeka kwangempela kwemisipha kwenzeka ngaphakathi kwezakhi ezincane kakhulu ezibizwa ngokuthi i-myofibrils, ngaphakathi kwezingxube zezintambo ze-muscle. Indlela indlela imisipha ekhuphuka ngayo amandla nobukhulu kuyinkimbinkimbi ye-physiologic inqubo edingeka kokubili ukuvuselelwa kwemisipha nokuphumula.
Kunezindlela ezintathu ukuthi i-fiber muscle ingasetshenziswa. I-contraction ye-muscle ye-muscle ingenye yezinhlobo ezintathu ezikhona zokuhlukana kwemisipha. Ezinye izinhlobo ezimbili zezinhlangothi zomzimba zamascle ziyizicucu ze-muscle ne-isometric contractions.
Lezi ezinye izinhlobo zezinqamuzana zichazwe kabili ngezansi:
- Ukuphambana Kwemisipha E-Eccentric : Ngesikhathi sezingxube zomzimba, imisipha ye-muscle isolulwe. I-muscle ibuyela esimweni sokuqala somsebenzi ngesikhathi sokuphambana okuxubile, njengengalo evuliwe ngokugcwele.
- I-Isometric Ukuhlukana Kwemisipha: Izingxabano ze-Isometric azibangeli ukunyakaza okuhlangene. Isibonelo sixosha emdongeni. Esimweni esinjalo, akukho ukunwetshwa noma ukuchithwa kwemisipha. Ngenxa yalesi sizathu, izivivinyo ze-isometric zivame ukusetshenziswa ezinhlelweni ze-rehab, njengoba ukungezwani okusetshenziselwa umsizi kuhlale kungaguquki kuzo zonke izivivinyo, ezingasiza umsila ukuba uthuthuke.
Ukulimala ngokweqile
Ngenkathi izingxube ezithintekayo zomzimba ziphakathi kwamandla wokwakhiwa, zingabangela nokugqoka nokudabuka kwamalungu kanye nokulimala ngokweqile. Ngakolunye uhlangothi, ukuhlukunyezwa kwe-musometric, ukubeka ukucindezeleka okuncane emalungwini ngoba akukho ukunyakaza kwangempela emajoyini. Ukunciphisa imisipha yokushaya imisindo yokunyakaza okuningi, ngokuphindaphindiwe lapho kwenziwa ukuqeqeshwa kwe-weightlifting. Lezi zingqinamba eziphindaphindiwe, futhi ngaleyo ndlela zigqoke amajoyina angakha futhi ziholele ezindabeni ezihlangene nezinkinga ngokuhamba kwesikhathi. Izindlela zokusebenzisa i-Isometric zinconywa kubantu abafuna ukuvuselela, noma bamane befuna ukunweba isikhathi eside.