Isikhwama ngasinye sokuhlunga Welulekela ziyisici sebhuloho phakathi kwempilo yokuhlala kanye nempilo esebenzayo. Ngenxa yabo, imisipha ingagcinwa iguquguquke futhi ilungele ukunyakaza, ngakho-ke akuyona into engasho lutho kepha kuyisici esiyisisekelo sokuqeqeshwa kwanoma yimuphi umsebenzi womzimba. Bavumela ibhalansi eyanele ukuthi igcinwe phakathi kwezinhlelo ezahlukahlukene ezakhiwe yimisipha, amalunga, i-fasciae nezicubu zemizwa.
Ukwelulwa akuhlukile kepha kunezinhlobo ezahlukahlukene ezivumelana nezidingo zonke kanye / noma ikhono lomsubathi. Zingahlukaniswa zibe yizinhlobo ezine: i-static, i-dynamic, i-ballistic ne-PNF (Proprioceptive Neuromuscular Facilitation).
Okwaziwa kakhulu ukunwebeka okunamandla ngoba yikho okujwayele ukwenziwa kakhulu. Imayelana ne- elula imisipha eyodwa noma eminingi endaweni yokuphumula Ukwenza kancane kancane uze ufike endaweni ethile futhi ufinyelele kulelo phuzu lokungezwani okunethezeka, bamba ukuma phakathi kwemizuzwana eyishumi kuya kwengamashumi amathathu.
Uma kwenziwa ngokunyakaza okuhamba kancane nokuphumula, ukuphumula okuhle kwemisipha, ukwanda kokujikeleza kwegazi nokuncipha kokuzwa kobuhlungu. Ku yiba umzimba omnene futhi isikhathi eside, kunconywa ukuthi ukwenze ngemuva kokuzivocavoca lapho imisipha igcwele ngokweqile. Ngabo kungenzeka ukuthi uphumule imisipha kanye nokubuyela ekuzoliseni nasekutholeni isimo esijwayelekile.
Izinhlobo zokunwebeka okungaguquki
- Amafa: Ngokwelula okusebenzayo, imisipha yomphikisi yeluliwe ngaphandle kosizo lwangaphandle.
- Passives: Umsubathi welula imisipha ngokusebenzisa amandla angaphandle emlenzeni ozolulwa. Lawo mandla angaphandle angaba umlingani, owelapha ngokomzimba, noma udonga.
- Isometric: Imisipha ivunyelwe ukunciphisa ukungezwani ukuze imisipha ibandakanye amandla ekulweni nokwelula.
Izinzuzo
- Thuthukisa ukuguquguquka
- Khulisa ibanga lokunyakaza
- Kukhuthaza ukuhamba kwegazi
- Kukhiqiza ukuphumula kwemisipha
- Vikela ukulimala
Ukuqapha
- Ucwaningo luye lwathola ukuthi ukwelula isikhathi eside kwe-static kunciphisa umsebenzi kuze kube ngamahora amabili, kunciphisa amandla namandla ngamaphesenti angama-30 kuye kwayi-XNUMX.
- Ukusetshenziswa kabi kungakhuphula ubungozi bokulimala nokunciphisa ukusebenza.
- Kunezifundo eziphikisanayo ezingozini ngakho-ke kungcono ukulandela umgomo wokuqonda lapho zenziwa.