Ho na le mefuta e mengata ea boikoetliso e thusang ho ikoetlisa ka ho feletseng le ho hlahisa 'mele ka litsela tse fapaneng. Litsebi li khothalletsa hore li fane ka nako ea tsona ea koetliso ea ho ikoetlisa, e nang le lisebelisoa tse ngata tsa bohlokoa.
Boikoetliso ba isometric ke eng?
Ho itšetlehile ka mehato e etsoang, mesifa e khona ho lumellana ka litsela tse tharo tse fapaneng, ka hona ho na le ho qhibiliha ho holimo, ho kenyeletsa le ho theoha. Tabeng ea bobeli, ho fapana le mefuta e sa tšoaneng, mesifa ha e fetole bolelele ba bona nakong ea thupelo. Liketso tsa Isometric - ena ke mojaro oa matla , oo ho oona tsitsipano ea mesifa e finyelloang ntle le ho tsamaea. Boikutlo ba bona bo itšetlehile ka 'nete ea hore ka metsotsoana e 6-12. Boiteko bo boholo bo sebelisoa ho hanela ho hanyetsa ha lintho tse fapaneng.
Mefuta ea liketso tsa isometric
Mesebetsi eohle e amanang le mofuta ona oa ho fokotseha e ka aroloa likarolong tse tharo tse fapaneng. Sehlopha sa pele se kenyelletsa mekhoa e hloekileng ea li-isometric-static, ha mesifa e hana ho hanyetsa e ke keng ea qojoa. Sehlopha sa bobeli se kenyelletsa lithuto tsa 'mele tsa methapo ea methapo ea metsoako,' me ha li etsoa, likoloi li boloka likhahla tse hlokahalang. Sehlopha sa boraro se kenyelletsa mekhoa ea hore moroalo o boima o sebelisoa.
Liketso tsa isometric li etsa'ng?
Mokhoa oa ho ikoetlisa o joalo o atlehile 'me o fana ka monyetla ka nako e khutšoanyane ho finyella litholoana tse ntle. Ka lebaka la koetliso, matla a mesifa a eketseha, kahoo bo-rasaense ba pakile hore ho pepesa mesifa ho e meng ea metsotsoana e tšeletseng ka letsatsi, ka libeke tse 10 ho tla khoneha ho eketsa matla a bona ka 5%. Ho etsa boikoetliso bo tsitsitseng ka mokhoa oa metsoako ho ka lebisa tlhokomelo likarolong tse ling tsa ho tsamaea, e leng ho ntlafatsa liphello tsa koetliso. Leha ho le joalo ho na le ntlafatso ea ho laola 'mele le ho feto-fetoha ha maemo.
Liketso tsa Isometric li ntle
Ba bangata ha ba sebelise mochelete oa theometric ha ba ntse ba koetlisoa, ka hona ba etsa phoso e tebileng, kaha e na le liketso tse ngata tse molemo. Ka ho pheta-pheta khafetsa, o ka qala mokhoa oa ho theola 'mele le ho tiisa palo. Sena se bakoa ke hore mesifa e tebileng ea mesifa e tsitsitseng ha e sebelisoa nakong ea boikoetliso, mekhoa ea metsolico e sebelisoa 'me' mele oa hloekisa chefo .
Ho phaella moo, ho na le ho matlafatsa lihlopha tse fapaneng tsa mesifa. Ke habohlokoa hore re hlokomele phello e ntle ea boikoetliso ba metsoako ka pelo le tšollo ea mali. Ba thusa ho itšireletsa liphellong tse mpe tsa khatello ea kelello le ho boloka ho leka-lekanya ha li-hormone tse laolang boleng ba 'mele. E thusa bakuli ba phomolo ea boroko nakong ea ts'ebetsong, 'me e thusa baatlelete ho fokotsa tsitsipano ea mesifa le bohloko. Ho ikoetlisa ho buelloa bakeng sa ts'ehetso ea bophelo bo botle.
Joang ho etsa li-exerciseometric?
Ho fumana melemo e boletsoeng le ho fokotsa kotsi ea kotsi, ho hlokahala hore u ele hloko melao ea motheo ea koetliso e joalo. U lokela ho qala ka kutloisiso ea 'mele oa hao, ka mor'a nako ho bona matšoao ao e tla a romella. Sena se tla u lumella ho emisa nako kapa, ho e-na le hoo, eketsa matla. Boikarabelo ba Isometric bo lokela ho etsoa tumellanong le melao-motheo e latelang:
- Boiteko bo lokela ho behoa 'meleng oohle, eseng feela maoto, kaha sena se tla thusa ho sebelisa palo e kholo ea litone.
- U se ke ua lebala ka phefumoloho e lokelang ho khutsa. Haeba u sa khone ho phefumoloha, joale ema.
- Mesebetsi ea Isometric e tlameha ho etsoa hantle, e qoba ho tsubella.
- Ho fumana litholoana, ka linako tse ling ho lekaneng ka mokhoa o le mong le o mong. Taba ena e ne e pakoa ke saense.
- Etsa bonnete ba hore u futhumala pele u koetlisoa ho itokisetsa mesifa le li-tendon bakeng sa mosebetsi o boima. Sena se fokotsa kotsi ea kotsi.
- Qala ho etsa boikoetliso ka boiteko ba 70%, ebe o eketsa butle-butle.
- E le hore u fumane liphello, u lokela ho li etsa ka makhetlo a mararo ka beke.
Isometric e sebetsa ka mokhoa o rarahaneng
- "Plank" . Nka khatello ea leshano, ho hatisa pele. Tšoara 'mele sebakeng sa pele ka nako e telele kamoo ho ka khonehang.
- Isometric push-ups . Nka khatello ea leshano, le matsoho a hau tlas'a sefubeng sa hau. Theoha fatše, o khumama ka limilimithara tse 10-20 ho ea fatše. Koala boemo mme u lule moo bonyane metsotsoana e 10. Ka mor'a ho phahamisa, phomola metsotsoana e 'maloa' me u phete hape.
- Sekhutlo . Ho na le liketso tsa isometric lapeng ho hlahisa mochine oa khatiso, o kenyelletsang phetolelo e hlahisitsoeng. Lula ka morao, phahamisetsa maoto a hau ka cm 20, ebe o phahamisa 'mele ho etsa hore' mele o be le mahlakoreng. Boloka matsoho a hau a lekanang le fatše. Tšoara boemo bona ka nako e telele kamoo ho ka khonehang.
- Ho lema matsoho . Thuto ena ea metsoako ea thuto e etsa lipatlisiso tsa marotholi a deltoid. Nka sekoahelo sa matsoho 'me u eme u otlolohile, u arohane le maoto ka bophara. Phahamisa matsoho mahlakoreng pele ba fihla ho lekana le fatše. Tšoara boemo ba metsotsoana e 15-30.
- Lihlopha khahlanong le lerako . Emisa ka thōko ho lebota 'me u tiise ka thata ho eona. Butle-butle leqe ho fihlela letheka le fihlella fatše. Mangole e lokela ho ba ka lehlakoreng le nepahetseng. Lula sebakeng sena halelele kamoo ho khonehang.
Li-simulators bakeng sa ho ikoetlisa
Ho na le simulator e ikhethang e khothalletsang ho sebelisoa ha matla a metsoako, ho ntlafatsa matla a lihlopha tsa mmele le ho eketsa matla a tendon le li-ligaments. Simulator e tloaelehileng e na le foreimi eo setsi sa tšehetso se khonang ho sona. E ka tsamaea 'me e na le mochine oa matla o tsitsitseng. Benche e kopantsoe ka ho toba sethaleng.
Ho etsa mekhoa e fapaneng ea matla a motlakase ho simulator, ho na le mekhoa ea ho lokisa boemo bo itseng ba 'mele,' me o kenngoa mokatong oa tšehetso. Sehlopha sa matla se na le lihlopha tse peli tse kopanetsoeng le methapo ea ho ikoetlisa e tsitsitseng marapeng. Ho na le lisebelisoa tsa boitsebiso le metsotsoana ea motlakase. Ha u e-na le moralo oa simulator, u ka iketsetsa mesebetsi ea lapeng.
Liketso tsa Isometric - li-contraindications
Joalo le mofuta ofe kapa ofe oa koetliso le mojaro o tsitsitseng, ho na le litemoso tse bohlokoa tseo u lokelang ho li nahana. E le hore u nahane ka liphello tse bohloko tse ka 'nang tsa e-ba teng nakong ea ho ba le maloetse a sa foleng, ho kgothaletswa ho buisana le ngaka pele. Boikoetliso bo sebetsang ka mokhoa oa metsoako ha bo khone ho etsoa ka maloetse a tsamaiso ea mesifa, likarolo tsa likotlolo le mathata a nang le pono. Ho qoba ho koetlisoa ho lokela ho ba le methapong ea varicose, li-hemorrhoids le asthma.
Hangata, ho ba le bothata bo joalo, o hloka feela ho fokotsa mojaro kapa ho nka boikoetliso bo sireletsehileng ba theometric. Ke habohlokoa hore u nahane hore haeba mehato e etsoang ka tsela e fosahetseng, u ka tsoa likotsi kapa ua qholotsa lipeipi tsa khatello. Litsebi li khothaletsa ho bala matla a tsona hantle, hobane meroalo e feteletseng e ka ba kotsi.