Ibhendi yokuchasayinto entle, zininzi izinto ezisetyenziswayo, kulula ukuyiphatha, zitshiphu, azikhawulelwanga yindawo.Kunokuthiwa ukuba ayingomlinganiswa ophambili woqeqesho lwamandla, kodwa kufuneka ibe yindima ebalulekileyo yokuxhasa.Uninzi lwezixhobo zoqeqesho lokumelana, amandla alungiswa ngokubanzi, isalathiso sikwathe nkqo phantsi.Iibhendi zokuxhathisa ziguquguqukayo zi-elasticity, amandla kunye nolwalathiso lwamandla.Akukho nto ingako yokuthetha, ngokuthe ngqo kwinqanaba, jonga kwibhendi yokuchasa oko kuluncedo.
1. I-self-elasticity njengomthwalo
Xa ingumthwalo oyintloko, amandla e-muscle aguquguqukayo kulo lonke uluhlu lwe-motion (ROM), kuxhomekeke kwindawo edibeneyo / i-angle.Ubudlelwane bobude bomthwalo buyi-curvilinear, oku kuthetha ukuba ukude ibhendi itsalwa, kukhulu ukuchasana kusetyenziswe.Ukuxhatshazwa kukhulu kakhulu xa umphezulu we-muscle ubanjwe.
Imizekelo: ibhendi yokuxhathisa ilayishwe i-push-ups, ibhendi yokuxhathisa i-push-ups, ibhendi yokuxhathisa idonsa kanzima, ibhendi yokuxhathisa i-squats ephezulu, ibhendi yokuxhathisa i-rowing, ibhendi yokuxhathisa ii-curls ezineentloko ezimbini, ibhendi yokumelana noxinzelelo oluneentloko ezintathu.
Ireferensi: ibhendi yokumelana kunye nenkxaso yepleyiti enzima, 33band ukumelanaiintshukumo zokwenza "akukho ndawo ifileyo" igxalaba
2. ukusetyenziswa kwe-elastic umthwalo wokunciphisa / uncedo
Iibhendi zokuchasaziyilelwe ukunceda iimbaleki ukuba zenze iintshukumo ezithile okanye ii-ROM ezingenakukwazi ukwenziwa ngobunzima bomzimba.
Ngokomzekelo, ukuba i-squat yomlenze omnye ayinakwenziwa, ibhendi yokumelana nayo inokutsalwa.Umzekelo, ukubheqa iintlungu zomqolo, unokubopha ibhendi yokumelana esinqeni, ibhendi yokumelana phezulu inokunciphisa uxinzelelo emqolo.
3. ukulayisha xa usenza uqeqesho lwamandla
Ngokuqhelekileyo isetyenziselwa i-barbell kunye ne-dumbbell yoqeqesho lwamandla amakhulu.Xa ukuncipha kwe-isometric ephantsi, ukuchasana kuncinci, kulula ukoyisa indawo encangathi, njengoko i-amplitude yesenzo isanda, umthwalo uyanda, ukucutha okuphezulu kwe-isometric kunokufikelela kumandla aphezulu.
Umzekelo: ukumelana nebhanti yentsimbi ukutsalwa kanzima, ukuxhathisa band barbell ibhentshi press.
Reference: band ukumelana kettlebell goblet squat
4. xa usenza amandla okunciphisa umthwalo
Ngokuhambelana nesithathu, xa ulayisha, i-elasticity iphantsi.Kwaye xa unciphisa umthwalo, i-elasticity iya phezulu.Okufanayo kukunceda ukunyakaza ukunqoba indawo enamathele kwaye udlale indima yokukhusela.
5. ukukhululwa ngokudibeneyo / ukutsalwa / ukuncedisa ukunweba
I-Elastic tension inceda ukwahlula i-joint joint fossa, ngaloo ndlela ikhulisa i-ROM yokugqiba okanye ukudlula iindawo ezithile ezibuhlungu.Inokuphucula ukuhamba kwamalungu, ukunciphisa ukunamathela kwemisipha, kunye nokunciphisa i-nerve entrapment.
Imizekelo: ukukhululwa kwe-hip, i-traction kwi-shoulder / lumbar spine, ukuncediswa kwe-quadriceps
Isalathiso: Iintshukumo ze-8 zokukhulula i-hip (ukuphucula ukuhamba)
6. Ukuchasana nokujikeleza / uqeqesho lwe-lateral flexion
Akunakwenzeka kuphela ukuxhathisa ukujikeleza, kodwa kunye ne-trunk lateral flexion, i-flexion kunye nokwandiswa.
Isalathiso:band ukumelanauqheliselo lwe-bug efileyo (ukuzinzisa okungundoqo kunye nokusebenza), i-20+ intshukumo yoqeqesho lokumelana nebhendi, ukuchasana nokujikeleza, ukuchasana kwecala, ukuchasana
7.Isebenza njengojongano olungazinzanga
Ujongano olungazinzanga ngakumbi kunokumiswa, ukongeza ukujamelana nokungazinzi kwangaphambili nangasemva kokumiswa, kodwa kufuneka ujongane nokuqina kokungazinzi phezulu nasezantsi.
A band ukumelanaindawo engundoqo yoqeqesho (kunye nesihlunu iliopsoas)
8.uqeqesho lwe-overdrive (pre-plus hard)
Pre-plus indlela enzima umzekelo, ukuxhathisa ibhendi elayishiweyo squat jump, umzuzu squat up ukukhulula band ukuxhathisa, kuba phambi kwemisipha ukugaywa, kwandisa ukuphakama ukutsiba emva kokukhululwa.
Nciphisa indlela yobunzima umzekelo, ukuxhathisa band decompression ilayishwe imitsi, ukumelana band decompression elayishiwe push-ups.
Umsebenzi wokugqibela weqela lokuchasana lamaFrentshi le ndlela.
9. Uqeqesho olululo
"Uqeqesho olusebenzayo lwe-neuromuscular" (RNT) ngumsebenzi wokulungisa osetyenziselwa ukukhuthaza impendulo okanye i-reflex, ngokwemvelo ukwandisa ukuguquguquka kwayo nokuzinza.Kwaye indlela yokuyibaxa impazamo yantlandlolo ngokufaka ukuxhathisa, ukuze umbono womzimba wazi ngokucacileyo ubungakanani bempazamo.Emzimbeni ukulinganisa kunye nokuguqula impendulo echanekileyo, susa imodeli yentshukumo engalunganga, le ndlela ikwabizwa ngokuba yi "psychology reverse".
10. intshukumo yokumelana
Ngababand ukumelanailayishwe phambili ibaleka, ingatyibilika, isenokuxhathisa ukutsibela phambili, ukutsiba phezulu njalo njalo.
Ixesha lokuposa: Dec-30-2022