Mufambiro wekushushikana kwemaitiro ndiko kuwedzerwa kwemisungo panguva yekutengesa. Iko simba rinopisa kana rinopesana nechiito chinopedza musimba. Kana iwe uine ruoko rwako rwakanamatira mu biceps curl uye ruramisa ruoko rwako kubva panzvimbo yakanyarara, kufamba kwacho kwakanyanyisa. Paunenge uchidzikisa ruoko rwako, kufamba kwacho kunowedzera, izvo zvinoreva kupfupisa pasi pechipikiso chemuviri wechirwere, munyaya ino biceps.
Uyewo Anozivikanwa Se: Kuipa kwakadzidziswa, kushanda zvisina kunaka. Tsvina iyi inotora simba remagetsi kuburikidza nekuwedzerwa pairi pasi pemutoro. Iyi simba inosunungurwa nekusimuka kwekunaka uye kupisa, kusimudzira kutonhora kwemuviri.
Mupumburu musungo kuputika wakatanga kunzi "excentric" (naErling Asmussen muna 1953), kureva kure nechepakati pemisungo. Izvi zvakashandurwa kuva muchechi.
Mienzaniso yeKupindira kweMusangano muKuedza
- Kuderedza uremu panguva yekupisa
- Kuderera kwakadzika kwekupwanya
- Kuderera kwepasi kwe-push-up
- Muviri wekudzikisa pasi panguva yekutsika kana kuvhara
- Mutumbi wokudzikisa panguva yekukwira
Sei Uchiita Mupumburu Weight Training?
Zvimwe zvinorema kudzidzisa vatsigiri vanotaura kuti kudzidzisa kwakasununguka kunogona kubatsira kusimbisa ukuru hwemasisita uye simba rakakwirira kune zvabuda kubva mumamiriro ekupedzisira-eccentric movements. Ruramisiro yeiyi ndeyekuti mutsara wemisungo yakasimbiswa yakasimba kudarika kukanganiswa kweganda, izvo zvinokubvumira kunyora zviremera zvakaremara.
Kuti uite izvi, iwe unogona kushandisa mubatsiri kana muchengeti kuti ubatsire nechikamu chakanyanyisa chekusimudza, uye ipapo iwe unoita chikamu chechikamu chega.
Kunyange zvazvo kuvhiringidzika kwekodhi kunoshandisa simba shoma uye kunoda kushandiswa kwemhepo shoma kudarika kushandiswa kwekugadzirisa, kushingaira kwekuita basa kunogona kukurudzira kushandiswa kwesimba rekushandisa.
Vatsvakurudzi vakawana kuwedzera kwe9% mukuzorora metabolism kwemazuva matatu mushure mekuzara-muviri kushingaira kwekusimbisa basa. Izvi zvinogona kunge zvakakonzerwa nemakumbo ekugadzirisa zvirongwa zvinounzwa nekushanda kwakadaro.
Mupurogiramu muviri unowanzoshandiswa mukugadzirisa uye kurapa muviri. Kuvandudza mushure mekunge anterior cruciate ligament (ACL) kukuvadza kunoshandisa kushandiswa kwechiito. Kupindira muviri kunogonawo kukurudzirwa kune vakwegura kuvaka masimba musimba asi vasingateereri mwoyo nemapapu. Kusimbiswa kwemashoko kunogona kushandiswa mutariro yekuderedza njodzi yeAchilles tendonitis uye mhuru yemhuru.
Kudzidzisa Kusimbiswa Kudzidzisa
Mukusiyana kwekudzivisa kudzidzira, chikamu chikuru chemuitiro wacho chinoitwa nemumwe mutoro wechipiri, zvakadai sekusimudza uremu mu biceps curl kwechipiri. Ipapo kusunungura kunoitwa kwemaminitsi matatu kusvika mashanu kuti ipe zvakanyanya kusimbidzirwa kuenderera mberi. Somuenzaniso, zvishoma nezvishoma kuderedza biceps curl kwemaminitsi matatu kusvika mashanu.
Kurambidzwa kweMusset Muscle Kutambura neEccentric Exercise
Kusuruvara kusuruvara mushure mekuvhima kunogona kuwedzerwa nehuwandu hwekushanda kwebasa. Kutsvakurudza kunopfuurira kune izvo zvinokonzera izvi. Kupindira muviri kunogona kutambanudza uye kunetsa vasungwa, zvichiita kuti zvose zvinokonzerwa uye zvisingaitiki zvinokanganisa tissue uye kusunungurwa kusina kudzivirirwa kwekoniyumu ions mukati memarcere.
Vanotsvakurudza uye vanoongorora vanocherechedza zvinowanzoitika-kugadzirisa kwekuita: kuita chiito chekuita basa kunogona kuita kuti kunonoke kutanga kusuruvara kunetseka , asi nekudzokorora chiito chevhiki rimwe chete kunoguma nekusanyanya kuderera.
Sources:
Hackney, KJ, Engels, HJ., & Gretebeck, RJ. "Kudzorera simba kushandiswa kwemari uye kunonoka-kusvibisa musungo urombo shure kwekuzara kwekudzivirira kudzivirirwa kwemuviri nechisimba chekufungidzira." The Journal of Strength and Conditioning Research, 2008 Sep; 22 (5), 1602-1609.
Herzog, W., Leonard TR, Joumaa V, Mehta A. "Nhema dzepfungwa dzemuviri." Journal of Applied Biomechanics, 2008 Feb 24, 1-13.
Hortobágyi, T., Gomo JP, Houmard JA, Fraser DD, Lambert NJ, Israel RG .. "Zvigadziriswe zvinotapira kumusana kutengesa uye kupfupisa kuvanhu." Nyaya yeApplied Physiology, 1996 Mar; 80 (3), 765-72.
Pettitt, R..W., Symons DJ, Eisenman PA, Taylor ND, White AT. "Kudzokorora kudengenyeka kwemaitiro ekureba kwenguva refu kunobvumira kuti purogiramu yacho ibudirire." The Journal of Strength and Conditioning Research, 2005 Nov; 19 (4), 918-24.