Yadda Yaduwar Samurai Zai Yi Amfani da Kai Ba tare da Rarraba Ƙungiyarka ba
Zai yiwu don ƙarfafa tsoka ba tare da motsi ba?
Sashin ƙin ƙwayar tsoka, ko aikin motsa jiki, ba haka kawai ba. A cikin ƙwayar ƙwayar ƙwayar tsoka, iskar wuta ta ƙone (ko kunna aiki tare da karfi da tashin hankali) amma babu motsi a haɗin gwiwa. A takaice dai, haɗin gwiwa ya zama akida; babu wani ƙaruwa ko ƙuntatawa daga ƙwayoyin tsoka kuma ƙwayoyin ba su motsawa ba.
A cikin wannan nau'i na muscle, babu canji a cikin tsawon nau'ikan ƙwayoyin muscle da kansu, kuma babu wani motsi a cikin gidajen, amma ƙwayoyin tsoka sun kasance wuta. Misali mai kyau na aikin motsa jiki yana hada da matsawa ga bango ko yin aikin bangon zama (zama tare da baya kan bango, gwiwoyi suna yin sujada kamar kana zaune a cikin kujerar marar ganuwa). Duk da yake ana ci gaba da tsokoki, harbe-harbe da karfi, kuma ana iya jaddadawa, ba kamar ƙwararren ƙwayar ƙwayar tsoka ba. babu motsi a gidajen abinci.
Karkashin ƙwayar ƙwayar ƙwayar tsoka yana daya daga cikin nau'ikan fasaha guda uku. Sauran nau'i biyu na haɓaka muscle sune:
- Ƙirƙirar ƙwayar ƙwayar ƙwayar cuta: A cikin horarwar horarwa ta jiki, wannan shine ainihin lokacin haɓakawa na kowane motsa jiki. Ana cire raunin ƙwayoyin tsohuwar ƙwayar a yayin ƙaddarar ƙwayar ƙwayar tsoka da ƙarfi.
- Ƙaƙaƙewar Muscle Mai Girma: A cikin horarwar horarwa ta jiki, haɓakaccen haɓakawa wani lokaci ne inda tsoka ya dawo zuwa matsayin farko na aikin. A lokacin irin wannan rikitarwa, ana shimfiɗa ƙwayoyin muscle, maimakon ragewa.
Ƙungiyar hadin gwiwa tana faruwa ne a yawancin horarwar horarwa na al'ada, irin su brinp curl, squat ko cirewa.
Hanyoyin hadin gwiwa suna faruwa a cikin haɗari masu haɗari, kamar tafiya a ƙasa, inda quadriceps ke ƙaruwa yayin da kake rage kanka. A cikin waɗannan nau'o'in, ƙwayoyin tsoka suna harbe-harbe kuma akwai motsi a gidajen. Ayyukan Isometric, da bambanci, sun bayyana kamar babu abin da ke faruwa.
Amfanin Ayyukan Isometric
Idan babu motsi a cikin gidajen, shin akwai wani amfana ga isometrics? Kamar yadda ya fito, akwai wasu dalilai masu kyau don yin isometrics. Abinda ke amfani da su na kayan aiki shine sunada amfani da su don gyarawa da kuma ƙarfafawa gaba daya ba tare da sanya damuwa akan ɗakunan ba. Wannan wani muhimmin al'amari ne na kayan aiki na isometric saboda abubuwan da ke buƙatar motsi na hadin gwiwar zai iya sanya damuwa a kan ɗakunan mutum, musamman a lokacin da ake amfani dasu. Ayyukan Isometric sun fi sauƙi a kan gidajen abinci a cikin gajeren lokaci da kuma dogon lokaci. Har yanzu suna sa ƙwayoyin tsoka sun ƙone, ba tare da ƙarin damuwa akan ɗakunan ba. Saboda wannan dalili, ana amfani dashi na kayan aiki a cikin rehab na yau da kullum ga mutanen da ke da matsaloli ko matsaloli.
Wani amfani na isometrics shine cewa ana iya yin su a ko ina ba tare da kayan aiki ba.
Makare a cikin zirga-zirga? Zaka iya ƙarfafawa da kuma shayar da tsokoki, ko kuma danna sama da ƙasa a kan motar tayar da motar don ka sami tsokoki. Ana kuma ba da shawara ga wasu 'yan wasa da suke cikin simintin gyare-gyare ko kuma takalma don kiyaye tsokoki a yayin da kasusuwa ke warkarwa.
Wasu wasanni suna buƙatar babban matakin ƙarfin tsoka. Gymnastics, yoga, hawa dutse, da kuma hawa sauka, alal misali, duk suna da matukar buƙata bukatun. Wadannan aikace-aikace na buƙatar ƙarfin gaske, idan ba yawa motsi ba.
Yana da muhimmanci a lura cewa idan kun ji wani nau'in haɗin gwiwa yayin yin aiki, ya kamata ku tuntubi likita.
Mene ne Kwayar Muscle?
Karkashin ƙwayar tsoka ta jiki shine ɗaya daga cikin nau'ikan ƙwayoyin muscle guda uku, wanda aka fi sani da haɓakar ƙwayoyin tsoka. Wadannan zasu faru ne lokacin da ƙwayar tsoka ko rukuni na fibers an rubuta su ta hanyar kwakwalwa ta hanyar jijiyoyi don kunna da kuma ƙara yawan tashin hankali a cikin tsoka. Wannan yana faruwa a lokacin da aka tilasta tsokoki, kamar a lokacin motsa jiki kamar horar da nauyin. Ƙun tsokoki a cikin jikin mutum an sanya shi daga damun ƙwayoyin tsoka wanda ya ƙunshi dubban kananan ƙananan da ake kira myofibrils, wanda shine inda hakikanin takunkumin ya faru.
> Sources:
> Fisher JP, Farrow J, Steele J. Rashin Ƙarƙashin Ƙaƙwalwa, da Ƙaƙƙwarar Ƙari ga Ƙarƙashin Ƙarƙwara. Muscle Nerve. 2017 Mar. 21: 10.1002 / mus.25645.
> Ƙungiyar Ƙarfafawa ta Ƙasashen da Ƙwararraki (NSCA). Muhimmanci na Harkokin Ƙarfafawa da Ƙarƙashin Ƙarƙashin Ƙarshe, 4th edition. Champaign, IL: Human Kinetics; 2015.
W. W. Larry Kenney da Jack Wilmore. Jiki na Harkokin Kasuwanci da Harkokin Ciniki, Bita na 6, Champaign, IL: Harkokin Kwayoyin Kayan Adam; 2015.