Izenzo ze-Isometric zivumela umntu ukuba azive uSamson angenakunqandwa. Ngamanye amazwi, zinjalo ukunyakaza, ukuzaliseka koko kufunekileyo kumdlali wezinye izinto. Olunye uqeqesho olunjalo, umzekelo, ukuphakamisa ubunzima obungenangqondo. Ngaphezu koko, ukwenza iimvavanyo ongafuneki ukubhalisa kwiholo. Ukongeza, bafanelekile abo bangenakufumana ixesha lokuphucula umzimba wabo.
Yintoni i-isometric, i-static exercises?
Ukuzama ukuphakamisa okungenakwenzeka, ukuzama ukuqhuba intshukumo, ekugqibeleni, umsebenzi uguquka ukusuka kwi-static to static. Kule migudu ekujoliswe kuyo, umzekelo, ukuhambisa ikhabhinethi okanye, ingaqhelekanga njengoko inokuzwakala, udonga, alufihli iqela lemihlunu, kodwa umzimba wonke uwonke. Into ebangel 'umdla kukuba i-yoga isebenza ngokuzivocavoca kwaye iquka okokugqibela ekuthiwa yiyoga yamandla .
Yintoni eyenziwa yi-isometric exercises?
Okokuqala kwaye kubaluleke, kubalulekile ukuqaphela ukuba ukuqeqeshwa okunjalo kunempembelelo ebalulekileyo kumandla omdlali. Ukongezelela, usebenzise uncedo ekuphuhliseni amathoni kunye namandla anamandla. Ngokomzekelo, akukho mfuneko yokuhamba kude-Intsimbi uSamson okanye uAlexandria Zass, emangalisayo, kwaye ngamanye amaxesha uyamangalisa amandla akhe. Wenza ngeesksi, kwaye nenani lakhe eliphakamileyo laliphakamisa ihashe ngasemva kwakhe. Yilokho okuthethwa yi-isometric exercise.
Iingcebiso zokuphunyezwa
Ngaphambi kokuba uqalise ukusebenza kanzima, ungalibali ukufudumala imisipha yakho. Emva kokwenza iselula, ingqalelo ukuqwalasela loo maqela omzimba, okucwangciselwe umthwalo omkhulu.
Xa uqala uvavanyo lwe-isometric, kubalulekile ukuwenza ngokuphefumlelwe. Musa ukugubha. Umgudu ophezulu akufanele ude ngaphezu kwemizuzwana engama-3, kwaye ekusebenziseni ngokwawo kucetyiswa ukwabela imizuzu engaphezulu kwe-6.
Ukuba sithetha malunga nobude bomsebenzi wonke, akudluli kwi-10-20 imizuzu.
Iimvavanyo ze-iometric eziyinkimbinkimbi
- Ububanzi beembalo ububanzi bodwa. Ngokucothayo, ngokukhawuleza, sibaxhaphaza izandla. Siphuma, siwahla izandla size sijike umqolo wethu.
- Ukuma kuthatha umoya ophakamileyo kwaye uphakamise amahlombe ethu, uvumele ukuhamba kwe-exhalation.
- Khu thazeka phantsi. Siphakamisa intloko ngesandla ngendlela enje isundu esicinezelayo kwisitrato sokunene. Banyiswe kule ndawo malunga nemizuzwana emihlanu. Phinda usebenze ngolunye uhlangothi.
- Sukuma, phakamisa ingalo echanekileyo phambili phambili, emva koko. Konke oku kwenziwa ngamaxesha ama-5. Phinda ngelinye icala.
- Ukuma kwesandla sokunene kufakwe emva kwentloko ngendlela enokuthi ibhola "likhangele" phezulu. Siyidonsa kunye nesandla sasekhohlo. Kwiphepha ngalinye, phinda usebenze izikhathi ezintathu.
- Silala phantsi esiswini, izandla zilele emva kwentloko. Sizama ukugoba ngokungangoko kunokwenzeka kumqolo osezantsi, ukuphakamisa amahlombe ethu nemilenze.
- Isikhundla, njengoko kumhlathi owedlule, umzimba uphelelwe phantsi. Sizama ukugoba, ukuziva ukuxhatshazwa kwiimisipha zangemuva ngenxa yokuphakanyiswa kwemilenze.
Izenzo ze-Isometric zoomatshini
- Simele okanye sihlale sihlala esihlalweni. Beka izandla zakho okhalweni. Emva koko, sijika ngekona kwicala elinye, kwelinye.
- Sihlala etafileni. Ukugqithisa kwezandla kufaka emaphethelweni omhlaba. Cinezela ngokukhawuleza kuyo, ukusika imisipha yomzimba.
- Hlala phantsi phantsi, izandla ngasemva. Sijonge kuzo. Imisongo iguqa kancane emadolweni. Sibaphakamisa kwaye sizama ukugcina isigxina ngokukhawuleza.
- Salala phantsi, sifuba ngamadolo. Isandla sibeke intloko. Senza ukuphazamiseka, okufana nokuchazwe kumhlathi wokuqala.
- Ukulala ngokuphindaphinda komgangatho wokuphindaphinda, kodwa imilenze kufanele ibe ngqo.