Ama-synergists enamahloni: imizekelo kunye nenkcazo

Zonke izenzo ezenziwa ngumntu zenziwa yimisipha. Zonke ziyahlula ngamaqela amaninzi kwaye zibizwa ngokuba yi-synergists, i-agonists, abachasayo, abavakalisi, abaphathi. Imisipha ihamba kuwo onke amanqanaba, igcine umzimba kwindawo ebonakalayo, unikezele ukuhamba kwezandla kunye neenyawo.

Ziziphi izihlunu ze-synergists, kunye nezigulane kunye nabachasayo, kunokuqondakala ukuba sikhumbula oko benzayo kunye nalapho bahlala khona.

Zonke iisiphako kwisakhiwo sazo zingahlulwa ngamacandelo amabini: ezibushelelekileyo kunye nemigca. Iqela lokuqala liyi-musculature. Akukwazi ukuncitshiswa ngokuthanda kwentliziyo. Eli qela leemisipha lifaka iindonga zemigudu yegazi, izitho zangaphakathi, ulusu.

Iqela le sibini lihlanjululwa. Iqukethe ama-muscle angaphezu kwe-600, kwaye iyancitshiswa ngokuthanda kwentliziyo. Ezi ziquka umqubu womzimba womntu (ngaphandle kwentliziyo).

Imisebenzi

Ngokwemisebenzi eyenziwe, zonke iimisipha zenza ezi zintlobo zentshukumo: ukuhamba, ukunweba, ukurhoxiswa, ukunciphisa, ukunyusa, ukunqumla.

Isenzo ngasinye sinikwe ngumsebenzi wee-fibers eziliqela. Bangakwazi ukusebenzisana kunye kunye nokwenza umsebenzi othile ngendlela edibeneyo.

Cishe zonke izihlunu ziqhotyoshelwe kwelinye lamalungu amaninzi. Ngenxa yeli propati, ukunyakaza kwabo kuqinisekisiwe.

Ngokuqhelekileyo i-flexors ihamba phambili (yi-biceps, i-rectus abdominis, i- delta), i-extectors evela ngasemva (i-triceps, i-extensors of back, i- gluteus muscles). Ukwahlukana ngamadolo kunye namaqhosha e-ankle. Apha izihlunu zichasene, i-quadriceps ngaphambili, i-hamstrings ngasemva.

Iimisipha ezinika ukuhamba kwe-outflow zikhona ngaphandle komxube (umxube we-delta, i-gully glandal gland), kunye nokunciphisa ngaphakathi (imisipha yentambo).

Ukujikeleza kwenziwa ngeentsimbi ezisezantsi okanye kwi-axis.

Ukusebenzisana

Akukho msebenzi wokuzilolonga okanye isenzo esenziwa ngokwahlukileyo ngesisipha esinye. Iintlobo ezininzi ze-muscular zihlala zithatha inxaxheba emsebenzini.

Ngokuxhomekeka kohlobo lokusebenzisana, amaqela amaninzi ahlukeneyo: ama-synergist muscle, i-agonists, abachasayo. Ukujikeleza kunikezwa ngabaproducators (ukujikeleza kwangaphakathi) kunye neziganeko (ngaphandle).

Ukuba iinambuzane ezininzi zibandakanyeka kwintsebenzo kwaye zenza isenzo kunye (umzekelo, i-flexion), ngoko kuthiwa yi-agonist muscle.

Iimisipha ezibandakanyekayo kwizenzo ezichazwe kuthiwa zichasene.

Ama-synergists angama-muscle angamaqabane angamaqabane enza intsebenziswano ngokubambisana nabanye kwinkqubo ethile.

Makhe siqwalasele umzekelo. Ama-synergists azintlu abandakanyeka ekuthandweni. Abanye babo basebenzisana kunye baze batyelele kwelinye icala, ngelixa abanye benza esinye isinye, bazinze ukugxilwa kwelo linye icala.

Kulo msebenzi, izihlunu-iintshutshiso kunye ne-synergists aziphazamisi. Uhambo luyintsebenzo edibeneyo.

Ukuqonda ukuba yimaphi imisipha i-agonists, kwaye ngabaphi abachasayo, kufuneka ukhumbule amaqela abo aphezulu.

Imisipha yomzimba womntu

Umzimba wonke womntu unokwahlukana ngamaqela amaninzi. Ezi zihlunu ze-trunk, intloko, izitho ezingasentla nezingezantsi. Bangakwazi ukuthenga isivumelwano, benze isenzo esithile.

Umzimba unokwahlukana kwiimisipha:

• Intambo - inxaxheba ekuhambeni kwentloko;
• Amabele - i-pectoral enkulu kunye encinci, imisipha ye-intercostal;
• Isisu - ngqo, yangaphandle nangaphakathi;
• Imbuyiselo - i-trapezoidal, ebanzi.

Kubalulekile ukuphawula esinye isidumbu se-trunk. Ikwahlula i-thoracic and abdominal cavities, ithatha inxaxheba ekuphefumla.

Izisipha zesigxina esiphezulu yi- biceps kunye ne-triceps.

Imisipha yelungu elincinane - i-quadriceps, i-hamstrings.

Ezi zihlunu azikho konke, kodwa ziphela kuphela. Ngoncedo lwabo, umntu unokuqonda indlela yomsebenzi we-agonists kunye nabachasayo.

Antagonists

Eli qela liquka:

• Biceps - triceps;
• Ikhefu - emva;
• I-Bicep yethanga - quadriceps;
• I-Muscle, ilungisa umlenze - i-rectus abdominis muscle.

Phakathi kwezi zibini enye yeqela yenza ukunyakaza ukuhamba, okwesibini - ukongezwa. I-back-back-multi-joint movement, cindezela uze udibanise.

Synergists

Eli qela liquka:

• Ukuqinisa - umsila obanzi, i-biceps;
• I-Push-ups - enkulu ipectoral, triceps;
• I-Pushups kwiimivalo ezingalingani-i-thoracic enkulu, isithandle sangaphambili se- deltoid muscle, triceps;
• Izikwere - i-quadriceps, i-gluteal enkulu, i-hamstrings.

Zonke izihlunu-synergists zenza enye inxaxheba, zincedana.

Indawo:

Ama-agonists kunye nabachasene nabo badla ngokufumaneka kumacandelo ahlukeneyo edibeneyo (i-biceps kunye ne-triceps). Ukugqithwa kwegxalaba, xa i-biceps (agonist) isebenza, kunokukhokelela ekuphumuleni kwe-triceps (umchasi). Le ngqungquthela ibizwa ngokuba ngumzimba wokubambisana.

Kukho into enjengokuxinwa ngokubambisana, xa kunentshukumo enye abaxhatshazwayo bacinezelwa. Ukunyanzelanisa okuhlangeneyo kwenzeka kwi-squatting, xa abaxhasi bemva kunye ne-press baxhaswa kunye.

Ama-synergist azintlu ahlala kwindawo efanayo kunye ne-agonists, okanye kwindawo ethile kufuphi. Xa uqhuba intshukumo uyabancedisa.

Iproinators, i-arch isekela

Ukujikeleza kwangaphakathi kwimixhelo yegxina kunikezelwa ngumthi omkhulu, ogqithiseleyo, ojikelezayo kunye omkhulu.

Ukujikeleza kwangaphandle ehlangene kunye negalelo kubangelwa ngenxa yokuxhatshazwa kunye nokuncinci.

Isicelo ebomini

Ulwazi lweempawu zesimfumba somntu sisetyenziswe ngokubanzi kwisakhiwo somzimba. Ngokomzekelo, xa ukwakha inkqubo yoqeqesho usebenzisa ubuchule obunjengeengqungquthela eziphezulu, ngezinye izihlunu zesisombululo zisetyenziswa. Imizekelo: ukudonsa nokuguqa kwi-biceps, i-barbell ye-barbell kunye nokwandiswa kwe-forearm. Kulo msebenzi wawubandakanya imisipha eyenziwa ngokubambisana.

Kodwa ngokuqhelekileyo kusetyenziswa uqeqesho, olubandakanya iintshutshiso. Ngokomzekelo, i-triceps kunye ne-biceps, isifuba nomva, i-quadriceps kunye ne-hamstrings.

Ngokuqhelekileyo, ukuqeqeshwa kwabaphikisanayo kwenzeka kanyekanye. Le ndlela iqinisekisa ukukhula komzimba kunye nokuphuhliswa komzimba.

Uqeqesho luya kuba luncedo kakhulu ukuba uyazi ukuba yeyiphi na amaqela enamahloni abandakanyekayo kumsebenzi othile. Amava abagijimi abonisa ukuxhamla koqeqesho, apho abaphikisanayo okanye izihlunu zokusebenzisana zisebenza ngokufanayo. Imizekelo - umyili womhlaba obalaseleyo uArnold Schwarzenegger nabanye.