Chii chinonzi Concentric Conthibition?

Zvemukati

• Mhando dzekupwanywa kwemhasuru
• Kushamwaridzana
• Isometric
• Concentric contraction maitiro
• Outlook

Chii chinonzi kudzikama kwakanyanya?

Chibvumirano chakanyanyisa rudzi rwemhasuru yekumisikidza iyo inokonzeresa mhasuru yako painenge ichipfupika. Tsandanyama yako painopfupika, inogadzira simba rakaringana kufambisa chinhu. Iyi ndiyo inonyanya kufarirwa mhando yemhasuru yekudzvinyirira.

Mukuyera kurema, bicep curl iri nyore-kuziva-kwakanyanya kufamba. Paunosimudza dumbbell pafudzi rako, unogona kuona yako bicep mhasuru kuzvimba uye kuputika sezvo ipfupika. Rudzi urwu rwekufamba ndeimwe yenzira huru yekusimbisa mhasuru yako uye kukurudzira hypertrophy - kuwedzera kwehukuru hwemhasuru yako.

Kunyangwe ichishanda, urwu rudzi rwekudzvinyirira roga harugone kuburitsa simba kana mibairo yakawanda kana ichienzaniswa nekushanda kunosanganisa akasiyana mhasuru contractions. Kune matatu matatu akakosha emhando yemasuru contractions:

• eccentric
• concentric
• zvimiro

Mhando dzekupwanywa kwemhasuru

Kunze kwekufungisisa kwakanyanyisa, kupunzika kwemhasuru kunogona kupatsanurwa kuita mamwe maviri mhando mhando: eccentric uye isometric.

Kushamwaridzana

Mhepo inopesana iri kuwedzera kufamba kwemhasuru dzako. Pakati peiyi mhasuru kufamba, yako tsandanyama tambo dzakatambanudzwa pasi pekushushikana kubva kune simba rakakura kupfuura iro mhasuru inogadzira. Kusiyana neyakaganhurirwa yakadzvanywa, mafambiro eccentric haadhonze mubatanidzwa munzira yekutenderedza mhasuru. Panzvimbo iyoyo, inoderedza mubatanidzwa panopera kufamba.

Uchishandisa iyo imwechete bicep curl kurovedza muviri, iro simba rekuunza dumbbell kumashure pasi kune yako quadricep kubva papfudzi rako is eccentric kufamba. Unogona kucherechedza mhasuru yako ichikwiridzirwa sezvo ichiitwa. Kubatanidza eccentric uye concentric mhasuru contractions inogadzira yakakura mhedzisiro mukusimbisa simba, sezvo ichiwedzera mhasuru simba uye uremu. Nekudaro, iwe unogona kuve unowanzo tenderera kune kurovedza-kunokonzereswa kukuvara panguva ye eccentric mafambiro.

Kumwe kufamba kana kurovedza muviri kunoratidza mafambiro eccentric anosanganisira:

• kufamba
• kudzikisa dumbbell
• mhuru inomuka
• squats
• triceps yekuwedzera

Isometric

Isometric kufamba kune mhasuru contractions izvo zvisingaite kuti majoini ako afambe.Tsandanyama dzako dzinoitwa, asi hazvidiwe kuti zviwedzere kana kupfupisa. Nekuda kweizvozvo, isometric contractions inounza simba uye kusagadzikana pasina chero kufamba kuburikidza nemajoini ako.

Nzira yakanakisa yekufungidzira chibvumirano ichi ndeyekuita kusundira kumadziro. Paunoita chero chezviito izvi, kukakavara kunoiswa kune yako tsandanyama yakanangwa kunoenderana uye hakupfuure huremu hwechinhu chauri kuisa simba.

Mafambiro akajairika anoratidza kupesana kwesometric anosanganisira:

• puranga rinobata
• kutakura chinhu pamberi pako chakadzikama
• inobata dumbbell uremu munzvimbo nepakati nepakati pe bicep curl
• zambuko rinobata
• madziro anogara

Concentric contraction maitiro

Concentric tsandanyama contractions inosanganisira mafambiro anoita kupfupisa mhasuru dzako. Mukurovedza muviri, kufamba kwakanangana kwakanangana nemhasuru kuita chiito. Chinhu chakanyanya kurema chauri kuedza kusimudza kana kufamba, simba rakawanda rinogadzirwa.

Kufambisa kwakadzika kunoshanda mukugadzira mhasuru. Nekudaro, iwe unozofanirwa kuita zvakapetwa huwandu hwekudzokorora kuti ubudise mhedzisiro yakafanana nekubatanidzwa eccentric uye concentric Workout.

Kazhinji kufamba kwakanyanya uye kurovedza muviri zvinosanganisira:

• kusimudza zvinhu
• bicep curl
• ichiwedzera kubva pushup
• ndakamira kubva pakakora
• hamstring curls
• situps

Concentric contractions yakakosha pakuvaka mhasuru. Nekudaro, izvo zvinogona kukonzera kupfeka uye kubvarura pane ako majoini, kuwedzera mukana wako wekukuvara uye kunyanyisa. Kufambisa kunonamira kunoenderana nekubatana kwekubata kuitira basa chairo, asi kudzokorora kurovedza uye kupesana kunogona kutungamira mukushushikana uye kusuwa.

Usati uye mushure mekuita chero chiitiko, ita chokwadi chekutambanudza kuti usunungure tsandanyama dzako uye udzikise kuoma. Kana iwe ukatanga kunzwa kurwadziwa kwemhasuru kunoramba kuripo kupfuura mazuva mashoma kana vhiki, shanyira chiremba wako. Izvi zvinogona kuve chiratidzo chekukuvara kwakanyanya.

Outlook

Concentric contractions ndeye mhasuru kufamba uko kunopfupisa mhasuru yako tambo kana uchiita chiito. Zvakakosha mukuwedzera mhasuru, kufamba kwakanyanyisa kunobatsira kuwedzera simba. Asi, mhedzisiro haina kukwana sekurovedza muviri iyo inosanganisa ese matatu marudzi emhasuru contractions.

Nekufamba kwenguva, kudzokororwazve kwakadzvanywa kunogona kuita kukuvara. Kana iwe ukatanga kunzwa kurwadziwa kana kushaya simba mushure mekuita zvakanyanya kurovedza muviri, bvunza chiremba wako.