Ibhande lokumelanakuyinto enhle, ukusetshenziswa okuningi, kulula ukukuthwala, kushibhile, akunqunyelwe indawo.Kungashiwo ukuthi akuyena umlingiswa oyinhloko wokuqeqeshwa kwamandla, kodwa kufanele kube indima esekelayo ebalulekile.Imishini eminingi yokuqeqesha ukumelana, amandla ngokuvamile ahleliwe, isiqondiso sibuye sibheke phansi.Amabhendi okumelana nawo aguquguqukayo, anamandla kanye nesiqondiso samandla.Akukho okuningi ongakusho, ngqo ephuzwini, bheka ibhande lokumelana ukuthi yini ewusizo.
1. I-self-elasticity njengomthwalo
Uma kuwumthwalo oyinhloko, amandla emisipha ayashintshashintsha kulo lonke uhla lokunyakaza (ROM), kuye ngokuthi isikhundla esihlangene / i-angle.Ubudlelwano bobude bomthwalo buyi-curvilinear, okusho ukuthi lapho ibhande lidonswa kude, kusetshenziswa ukumelana okukhulu.Ukumelana kukhulu kakhulu lapho ingaphezulu le-muscle linqanyulwa.
Izibonelo: ibhande lokumelana elilayishwe ama-push-ups, ibhande lokumelana nama-push-ups, ibhande lokumelana ukudonsa kanzima, ibhande lokumelana nama-squats ngaphezulu, ukugwedla kwebhande lokumelana, ibhande lokumelana ama-curl anamakhanda amabili, ibhande lokumelana nokucindezela okunamakhanda amathathu.
Ireferensi: ibhande lokumelana kanye nokusekelwa kwepuleti elinzima, 33ibhande lokumelanaukunyakaza ukudala "akukho sikhala esifile" ehlombe
2. ukusetshenziswa nokunwebeka umthwalo ukuncishiswa / usizo
Amabhande okumelanazenzelwe ukusiza abasubathi ukuthi benze ukunyakaza okuthile noma ama-ROM angenziwa ngesisindo somzimba.
Isibonelo, uma i-squat yomlenze owodwa ayikwazi ukwenziwa, ibhande lokumelana lingadonswa.Isibonelo, ubuhlungu bokugwedla emuva, ungakwazi ukubopha ibhande lokumelana okhalweni, ibhande lokumelana linganciphisa ingcindezi emhlane.
3. ukulayisha lapho wenza ukuqeqeshwa kwamandla
Okuvame ukusetshenziselwa i-barbell kanye ne-dumbbell yokuqeqesha amandla amakhulu.Lapho ukuphela okuphansi kwe-isometric contraction, ukumelana kuncane, kulula ukunqoba iphuzu elinamathelayo, njengoba i-amplitude yesenzo ikhula, umthwalo uyanda, ukufinyela okuphezulu kwe-isometric kungafinyelela amandla amakhulu.
Isibonelo: ibhande lokumelana ne-barbell i-hard pull, ibhande lokumelana ne-barbell ibhentshi cindezela.
Inkomba: ibhande lokumelana kettlebell goblet squat
4. lapho wenza amandla okunciphisa umthwalo
Ngokuhambisana nokuthathu, lapho ulayisha, ukunwebeka kuphansi.Futhi lapho unciphisa umthwalo, i-elasticity iyakhuphuka.Okufanayo ukusiza ukunyakaza ukunqoba iphuzu elinamathelayo futhi udlale indima yokuvikela.
5. ukukhululwa okuhlangene / ukudonsa / ukusiza ukwelula
I-Elastic tension isiza ukuhlukanisa i-fossa ehlangene yekhanda elihlangene, ngaleyo ndlela ikhulise i-ROM yokuqeda noma idlule izindawo ezithile ezibuhlungu.Ingathuthukisa ukuhamba kwamalunga, inciphise ukunamathela kwemisipha, futhi inciphise ukuvaleka kwezinzwa.
Izibonelo: ukukhululwa kwe-hip, ukudonsa ehlombe/i-lumbar spine, ukusizwa ukwelula kwe-quadriceps
Ireferensi: 8 ukunyakaza okuxega kwe-hip (thuthukisa ukuhamba)
6. ukuqeqeshwa kwe-anti-rotation / lateral flexion
Awukwazi nje ukumelana nokujikeleza, kodwa futhi ne-trunk lateral flexion, i-flexion kanye nesandiso.
Ireferensi:ibhande lokumelanaukuzivocavoca kweziphazamisi ezifile (ukuzinzisa okuyisisekelo kanye nokwenza kusebenze), ukunyakaza kokuqeqeshwa kwebhendi engu-20+, ukuvimbela ukujikeleza, ukuphikisana ne-sideflexion, anti-flexion
7.Isebenza njengesixhumi esibonakalayo esingazinzile
Isixhumi esibonakalayo esingazinzile kunokumiswa, ngaphezu kokubhekana nokungazinzi kwangaphambili nangemuva kokumiswa, kodwa futhi kudingeka sibhekane nokunwebeka kokungazinzi phezulu naphansi.
A ibhande lokumelanaindawo yokuqeqesha (ene-iliopsoas muscle)
8.ukuqeqeshwa kwe-overdrive (pre-plus hard)
Indlela enzima yangaphambi kokuhlanganisa, isibonelo, ibhande lokumelana elilayishwe i-squat jump, isikhathi sokushwibeka ukuze ukhulule ibhande lokumelana, ngenxa yokuthi ingaphambili lokubuthwa kwemisipha, landisa ukuphakama kokugxuma ngemva kokukhululwa.
Nciphisa indlela yobunzima ngokwesibonelo, ibhande lokumelana nokucindezela ukugxuma okulayishiwe, ibhande lokumelana nokuwohloka kokucindezela okulayishwe amapush-ups.
Umsebenzi wokugcina weqembu lokuqhathanisa lesiFulentshi yile ndlela.
9. Ukuqeqeshwa kokulungisa
"Ukuqeqeshwa okusebenzayo kwe-neuromuscular" (RNT) kuwumsebenzi wokulungisa osetshenziselwa ukukhuthaza impendulo noma i-reflex, okwandisa ngokwemvelo ukuguquguquka kwayo nokuzinza.Futhi indlela iwukuba wenze ihaba ngephutha lasekuqaleni ngokusebenzisa ukumelana, ukuze umbono womzimba wazi ngokucacile ubukhulu bephutha.Emzimbeni ukuze ulinganise futhi uphendule impendulo efanele, sula iphethini yokunyakaza engalungile, le ndlela yaziwa nangokuthi "i-reverse psychology".
10. ukunyakaza kokumelana
Angakwaziibhande lokumelanailayishwe phambili igijima, ingashelela, ingaba ukumelana nokugxumela phambili, gxuma phezulu nokunye.
Isikhathi sokuthumela: Dec-30-2022