Isifundo sakho se-anatomy sosuku siqala ngokukwazi ukuthi imisipha yomzimba ihlelwe kanjani. Iningi lemisipha ehlathini, izingalo nemilenze kuhlelwe ngamabili ophikisanayo. Lokhu kusho ukuthi, uma isisipha esisodwa singena ngemvume, njengokusho kwe- biceps muscle , leyo misipha iyisisindo se- agonist ngesikhathi sokuvivinya umzimba. Imisipha ephikisanayo iyisiphazamiso esiphikisanayo, kulokhu, kuyoba yi- triceps .
Njengoba uthola i-biceps, empeleni ululalisa imisipha yakho ye-triceps, okuyisizathu esisodwa isizathu sokuthi ukwelula okunamandla kusebenza kahle. Isibonelo, tshela wenza intambo ye-quad ngaphambi kwethanga. Uma usebenzisana ne-glutes kanye ne- hamstrings , abaphikisi be-Quads, uzozizwa ulula kakhulu.
Lokhu kusho futhi ukuthi uma i-agonist yakho isebenza, umphikisi wakho akakwazi ukusebenza. Eqinisweni, banamagama afanelekayo okuthiwa yi-reciprocal innervation noma inhibition yokuphindaphinda. Ngiyazi. TMI.
Iphuzu lakho konke lokhu ukuthi ungasebenzisa lolu lwazi (ngithembisa) njengendlela yokuhlela imizila yakho yokuqeqesha amandla.
Ukuphikisa amaqembu ama-Muscle
Enye indlela yokubheka imisipha ye-agonist neyiphikisanayo imilasi ephikisanayo futhi ukwazi ukuthi amaqembu akho omzimba aphikisayo angakunika imibono emisha yokuphakamisa izinsimbi. Eqinisweni, amaqembu omzimba ophikisanayo ungenye yezindlela ezithandwayo zokuqeqesha amandla ngoba ulahla isikhathi sokuphumula futhi esingakusindisa isikhathi.
Umqondo wukuthi, ngenkathi usebenza isisindo se-agonist, isisulu esiphikisanayo siphumule, ngakho-ke ungakwazi ngokushesha ukuya eqenjini eliphikisayo le-muscle ngemva kokusebenza umsila we-agonist.
Isibonelo Sokusebenza Ngamaqembu E-Muscle Ephikisayo
Ngakho-ke, uma ufuna ukusetha uhlelo olugxile emaqenjini aphikisayo, unamathani ongakhetha kukho.
Ungakwazi ukuhlukanisa emzimbeni ophezulu ophikisanayo namaqembu omzimba kanye namaqembu aphansi aphikisana nama-muscle. Ungayiphinde uhlukanise, wenze izinsuku ezingu-3 zokuqeqeshwa komzimba okuphezulu futhi usebenze amaqembu e-muscle ahlukene. Njengesifuba futhi emuva ngosuku olulodwa, amahlombe nemilenze ngosuku olulodwa bese biceps kanye triceps .
Okuthandayo ngenza ukuqeqeshwa komzimba okuphelele. Ngenxa yokuthi ayikho isikhathi sokuphumula phakathi kokuzivocavoca, uthola amandla enhle ngaphandle kokusebenza ngokweqile imisipha yakho. Futhi umsebenzi wokuzivocavoca uhamba ngenxa yokuthi uhlale wenza umzimba kunokuziphumula.
Ngezansi isisindo somzimba esiphezulu sesampula ngokugxila kubasebenzi be-agonists nabaphikisi. Ungakwenza lokhu ngezindlela ezihlukahlukene:
1. Yenza i-pair of exercises, eyodwa emva kweyodwa, bese uphinda for sets 1-3. Uzophumula cishe emasekhondini angu-30-60 phakathi kwamasethingi, ukudubula okungaba ngu-8-16 ukuphindaphinda kwesenzo ngasinye.
2. Yenza i-pair of exercises, emva kokulandelayo, enye futhi uhambe kulo lonke uchungechunge lwezibili, ukuphumula kancane phakathi kwamabili. Lesi isakhiwo sesitayela sesifunda esizogcina inhliziyo yakho isilinganiselwe futhi wenze umsebenzi wokuzivocavoca ube mkhulu kakhulu. Ungenza isifunda esisodwa noma kufika ku-3, uhlala phakathi kwezifunda. Lokhu cishe kuyintandokazi yami ngoba umsebenzi wokuzivocavoca uvimba ngempela futhi sekuphelile ngaphambi kokuthi wazi.
- Izikwele kanye nama- Deadlifts
- I-Leg Squats kanye ne- One Leg Deadlifts
- I-Lunge ne- Step Ups
- Izandiso Zomlenze Nezingqimba Zezintambo
- Umgqa Wase- Outer Umlenze Uphakamisa Nethango Lokungaphakathi Lama-Squeezes
- I-Press Chest kanye ne- Dumbbell Rows
- Ukuphakama Ngaphambi Nezimpukane Zamahlumela Emuva
- Izindwangu ze-Biceps ne- Triceps Izandiso
Ukugxila kwi-agonists yakho nemisipha yokuphikisa kuyindlela enhle kakhulu yokuqeqesha umzimba wakho. Ugcina isikhathi futhi usebenza wonke imisipha yakho ukuze umzimba wakho ulinganisele futhi uqine. Zama noma nini lapho udinga ushintsho kumkhuba wakho futhi uzothola umzimba wakho usebenza ngendlela ehlukile.
Umthombo:
Umkhandlu waseMelika Wokuzivocavoca. Manual ACE Personal Trainer, Edition 5. I-San Diego: Umkhandlu waseMelika Wokuzivocavoca, 2014.