Kuchulukitsa mimba ndikutalika kwa minofu pamene akugwirizanitsa. Ndi mphamvu yogwedeza kapena ikutsutsana ndi zochita zomwe zimachepetsa minofu. Ngati muli ndi dzanja lanu lopangidwa ndi biceps curl ndikuwongolera dzanja lanu kuchokera pamalo othamanga, kayendetsedwe kameneka ndi kowongoka. Pamene mukupiritsa dzanja lanu, kayendetsedwe kake kamakhala kambirimbiri, kutanthawuza kupfupikitsa potsutsana ndi minofu, pakadali pano biceps.
Komanso: Kuphunzitsidwa zolakwika, ntchito yoipa. Minofu imatulutsa mphamvu yowonjezereka mwa kutambasula pamene ili pansi pa katundu. Mphamvu imeneyi imamasulidwa ndi kutanuka kwa dzuwa ndi kutentha, kutentha kutentha kwa thupi.
Kupwetekedwa kwa minofu kumayambiriro kumatchedwa kuti excentric (ndi Erling Asmussen mu 1953), kutanthauza kutali ndi pakati pa minofu. Izi zinasinthika kukhala zovuta.
Zitsanzo za kusiyana kwa Eccentric mu Kuchita Zochita
- Kuchepetsa kulemera kwa piritsi
- Kupita pansi kwa kudula
- Kupita pansi kwa kukankha
- Thupi lochepetsera pansi pa crunch kapena roll up
- Thupi lochepetsa pansi pa kukoka
N'chifukwa Chiyani Mumapanga Zochita Zolimbitsa Thupi?
Ophunzira ena olemera amaphunzitsa kuti kudzipereka kwapadera kungathandize kumanga kukula kwa minofu ndi mphamvu zoposa zotsatira kuchokera ku kayendetsedwe kake-kayendedwe kake. Chizindikiritso cha izi ndi chakuti mchitidwe wosakanikirana ndi minofu ndi wolimba kwambiri kusiyana ndi kuvomereza kwazing'ono, zomwe zimakulowetsani kulemera kwake.
Kuti mukwaniritse izi, mungafunikire kugwiritsa ntchito mthandizi kapena spotter kuti muthandize mbali yowunikira, ndiyeno mutenge gawo lokhalokha.
Ngakhale kuvomereza kwapadera kumagwiritsira ntchito mphamvu zochepa ndipo kumafuna kutsekemera kochepa kwambiri kusiyana ndi kugwedezeka kwakukulu, kuchita masewera olimbitsa thupi kungachititse kuti ndalama zitheke.
Ochita kafukufuku anapeza kuwonjezeka kwa 9% pa kupuma kwa kagayidwe kake kwa masiku atatu pambuyo poti thupi lonse likhale lolimba kwambiri. Izi zikhoza kukhala chifukwa cha njira zowonongeka kwa minofu zomwe zimabweretsedwa ndi ntchito zoterezi.
Zochita zolimbitsa thupi nthawi zambiri zimagwiritsidwa ntchito pokonzanso mankhwala. Kukonzekera pambuyo pa kuwonongeka kwapadera kwa mgwirizano (ACL) kumagwiritsa ntchito masewero olimbitsa thupi. Zochita zolimbitsa thupi zingalimbikitsenso okalamba kumanga nyonga zam'mimba koma osapatsa mtima ndi mapapo. Kulimbikitsana kwachangu kungagwiritsidwe ntchito poyembekeza kuchepetsa chiopsezo cha matenda a Achille tendonitis ndi mavuto a ng'ombe.
Kulimbikitsidwa kolimbikitsidwa
Muzosiyana siyana za kukaniza maphunziro, gawo lalikulu la zochitikazo likuchitidwa ndi katundu wina wachiwiri, monga kukweza kulemera kwa biceps curl kwa mphindi imodzi. Kenaka kutulutsidwa kwachitidwa kwa masekondi atatu mpaka asanu kuti mupereke msinkhu wopititsa patsogolo. Mwachitsanzo, pang'onopang'ono kutsika kwa biceps curl pamasekondi atatu kapena asanu.
Kuchepetsa Mitsempha Yosakanikirana ndi Eccentric Exercise
Kupweteka kwa minofu mutatha kugwira ntchito kumatha kuwonjezeka ndi ntchito yowonjezera. Kafukufuku akupitiriza pa zomwe zimayambitsa izi. Zochita zolimbitsa thupi zikhoza kutambasula ndikupweteketsa mitsempha, zomwe zimapangitsa kuti ziwonongeke komanso zisawonongeke m'matumbo.
Ochita kafukufuku komanso ochita masewera olimbitsa thupi amadziwa zomwe zimachitika mobwerezabwereza: kuchita masewero olimbitsa thupi kungachititse kuchepetsa kupweteka kwa minofu , koma kubwereza zomwezo patatha mlungu umodzi kumabweretsa mavuto ochepa.
Zotsatira:
Hackney, KJ, Malembo, HJ., & Gretebeck, RJ. "Kugwiritsa ntchito mphamvu zowonjezera mphamvu ndi kuchepetsa-kuyamba kunjenjemera kwa minofu pambuyo poti thupi lathunthu limaphunzitsidwa bwino." Journal of Strength and Conditioning Research, 2008 Sep; 22 (5), 1602-1609.
Herzog, W., Leonard TR, Joumaa V, Mehta A. "Zinsinsi za kupweteka kwa minofu." Journal of Applied Biomechanics, 2008 Feb 24, 1-13.
Hortobágyi, T., Hill JP, Houmard JA, Fraser DD, Lambert NJ, Israel RG .. "Mayankhidwe othandizira kuti minofu ikhale yaitali komanso kuchepetsedwa mwa anthu." Journal of Applied Physiology, 1996 Mar; 80 (3), 765-72.
Pettitt, R..W., Symons DJ, Eisenman PA, Taylor JE, White AT. "Kubwereza mobwerezabwereza kupsinjika kwa mitsempha yaitali kumatulutsa zotsatira zobwerezabwereza." Journal of Strength and Conditioning Research, 2005 Nov; 19 (4), 918-24.