Kunezinhlobo eziningana zokuzivocavoca umzimba ezihlukaniswe ngokwemigomo ethile. Lesi sigaba sisiza ukuzimisela kangcono wena futhi uzikhethele izikhombisi ezifanele zomsebenzi.
Izinhlobo zokuzivocavoca
Ukuze uthole umphumela oyifunayo kusuka ekuqeqesheni, kubalulekile ukuqonda ukuvivinya okunomqondo ohlukile ngokuphelele.
Ngenani lezinsimba ezithola umthwalo:
- Indawo yangasese (ukuhlukanisa) - ukuzivocavoca, okuyilapho inombolo encane yemisipha iqhaza ngaphansi kwezingxenye ezintathu ze-mass. Lokhu kuhlanganisa izivivinyo ezihlukahlukene zamaqembu omzimba ngamunye, asezigymnastics, emzimbeni , emzimbeni , njll.
- Esifundazweni - ngenkathi kwenziwa lokho kuvivinya umzimba, umthwalo uthola kusuka ku-1/3 kuya ku-1/2 we-mass muscle yomzimba wonke. Ngokuvame lokhu kuyisenzo esitholakala emagcekeni angaphezulu nasemisipha ye-trunk.
- Ukuzivocavoca umzimba jikelele okuvumela ukuba uhilele ekuqeqesheni imisipha eminingi, engaphezu kwe-1/2 yobuningi. Kulesi sigaba ungagijima, ugibele ibhayisikili, njll.
Ngohlobo lwe-contraction muscle:
- I-static - ngenkathi kwenziwa ukuvivinya okunjalo umzimba awuhambisi esikhala, isibonelo, ukugcinwa kwebha.
- I-Dynamic - ngokuzivocavoca okunjalo kuyindlela ejwayelekile ye-isotonic yezinsipho zomzimba, isibonelo, ukubhukuda, ukuhamba, njll.
Izinhlobo ezivame kakhulu zokuzivocavoca okukhethekile nokujwayelekile:
- Amandla - ukuvivinya umzimba, okufaka isandla ekuqiniseni nasekukhuliseni umthamo wemisipha. Ngisho ngosizo lwabo ungakwazi ukuqeda ngokuphumelelayo isisindo esiningi. Ukuqeqeshwa kwenzeka ngesisindo sakho siqu noma esengeziwe, futhi kukhona ukuzivocavoca on the simulators.
- Ukuzivocavoca kwama-aerobic yizivivinyo ezisiza ukuqeqesha inhliziyo, ukuphefumula nokukhuthazela . Uma ufuna ukunciphisa isisindo, ukuqeqeshwa okunjalo kufanele kube yinkimbinkimbi. Lokhu kuhlanganisa ukugijima, ukubhukuda, ukudansa, ibhola, njll.