Imisipha-synergists: izibonelo kanye nencazelo

Zonke izenzo ngokomzimba eyenziwa umuntu asuke ezenzile ngokusebenzisa izicubu. Bonke zihlukaniswe amaqembu amaningana futhi zibizwa ngokuthi synergists, agonists, abaphikisi, pronator, insoles. Imisipha enze ukunyakaza zonke amalunga, ukugcina umzimba ubheke phezulu, unikeze ukunyakazisa izingalo nemilenze.

Yini imisipha synergists, nokuthi yiziphi agonists futhi abamelene kungaqondakala uma sikhumbula asebenza kanjani, futhi bakuphi.

Zonke izicubu isakhiwo zabo kungenziwa zihlukaniswe ngamaqembu 2: bushelelezi futhi striated. Iqembu lokuqala - kungcono imisipha okungalindelekile. Ngeke encishisiwe ngentando ukwazi. Leli qembu imisipha abami ezindongeni imithambo yegazi, izibilini isikhumba.

Iqembu lesibili - lena ezicutshini. It sakhiwa imisipha kuka-600, futhi kungenzeka encishisiwe ngentando ukwazi. Lezi zihlanganisa kobuso imisipha nomzimba womuntu (ngaphandle inhliziyo).

imisebenzi

Phakathi nemisebenzi yonke imisipha ukwenza okulandelayo izinhlobo ukunyakaza: flexion, isandiso, ukuthunjwa, adduction, pronation, supination.

isinyathelo ngasinye olunikezwa umsebenzi imicu eziningana kwemisipha. Abakwazi uxhumana futhi enze eminye imisebenzi ekhonsathini.

Cishe zonke izicubu anamekwe eyodwa noma ngaphezulu amalunga omzimba. Ngenxa yalokhu impahla kuqinisekisa ukunyakaza kwabo.

Ngokuvamile flexors kukhona ngezihluthu (lena biceps, iqonde imisipha besisu, delta), ngemuva extensors (triceps, emuva extensors, imisipha gluteus). Ukwehluka - amadolo nasemaqakaleni amalunga omzimba. Lapha, imisipha esisogwini Kunalokho, quadriceps phambi, hamstrings ngemuva.

Imisipha, ukunika amandla ukuhamba ukuthunjwa, wahlela ngaphandle ngokuhlanganyela (esimaphakathi ugongolo delta isilinganiso gluteus) bese waphonsa - e (okubangela imisipha ethangeni lesokudla).

Ukujikeleza wenziwa imisipha elise ngokuphambeneyo noma transversely ukuze eksisi eqonde ngqo phezulu.

ukuxhumana

Akekho umsebenzi ngokomzimba noma umsebenzi ingekho kwemihlambi omunye kwemisipha. Umsebenzi njalo ubuhanjelwe imisipha Imicu yotshani ambalwa.

Kuye uhlobo ukuxhumana kukhona amaqembu amaningana: imisipha, synergists, agonists, abantu abamelene nani. Ukuzungelezisa inikezwa pronator (owangaphakathi ukuzungelezisa) futhi izisekelo lwaleli (ngaphandle nibonakala kubantu nilungile).

Uma hambisa kuhilela imisipha eziningana futhi benza basebenzisane (isib, eguqa), khona-ke babizwa imisipha agonists.

Imisipha ehilelekile nomphumela ophambene, ngokuthi abantu abamelene nani.

Imisipha-synergists - asithathwa imisipha wahlanganyela kwi nobumbano nabanye kwelinye ukunyakaza ethile.

Cabangela nasi isibonelo. Esikhathini okusalungiswa kuhilela imisipha synergists. Ezinye zazo ukusebenza ndawonye ukudonsa luhamba luye ohlangothini olulodwa, kuyilapho abanye wenze enye hambisa, ekulinganiseni saliphosa kolunye uhlangothi.

Ngo imisipha omelene futhi synergists ungagxambukeli nomunye. I motion kuyinto izenzo ehlelekile.

Ukuze ubone ukuthi iziphi izicubu agonists futhi abamelene okuyinto, kumelwe sikhumbule iqembu zabo eziyinhloko.

Imisipha umzimba womuntu

Zonke zomzimba womuntu zingahlukaniswa zibe amaqembu amaningana. Lokhu imisipha esifubeni, ekhanda, engenhla futhi emikhawulweni aphansi. Abakwazi ngokungenangqondo encishisiwe ngokwenza isenzo esithile.

Umzimba zingahlukaniswa zibe imisipha:

• intamo - zinengxenye ukuhamba ikhanda;
• Wamabele - big nasesifubeni encane, imisipha intercostal;
• esiswini - iqonde, le obliques zangaphakathi nezangaphandle;
• emuva - trapezius, latissimus.

Kuhle kokusho omunye kwemisipha esifubeni - diaphragm. Uyahlukana esifubeni ingaphakathi lesisu, ohilelekile kwezimila.

Imisipha emkhawulweni engenhla - kuyinto le biceps futhi triceps.

Imisipha nasemilenzeni ephansi - quadriceps, hamstrings.

Lezi imisipha akubona bonke, kodwa kuphela ngobukhulu. Ngosizo lwabo, sizwisise indlela leli agonists futhi abantu abamelene nani.

abamelene

Leli qembu kuhlanganisa:

• biceps - triceps;
• esifubeni - emuva;
• imisipha - quadriceps;
• imisipha erector spinae - the abdominis rectus.

Kulezi ngazimbili, elinye lamaqembu wenza eguqa ezinyakazayo, kwesibili - isandiso. Chest - emuva - polyarticular ukunyakaza ebhentshini cindezela bese ukudonsa.

synergists

Leli qembu kuhlanganisa:

• ukudonsa - latissimus, biceps;
• ups - pectoralis ezinkulu, triceps;
• yehlela - pectoralis ezinkulu, besigaxa anterior ka deltoid, triceps;
• squats - quadriceps, gluteus maximus, hamstrings.

Zonke imisipha, synergistic enze omunye ukunyakaza, besizana.

indawo

Agonists futhi abamelene kuvame esisogwini izinhlangothi ezahlukene ngokuhlanganyela (izikhwepha futhi triceps). flexion ehlombe uma isebenza biceps (agonist), kungaholela ukuphumula we triceps (omelene). Lesi senzakalo ngokuthi okusithiyayo okuhambisanayo.

Kukhona into okuthiwa kokucindezelwa ngokuhlanganyela, lapho kwelinye motion abamelene ziya onomfutho. kokucindezelwa Joint kwenzeka ezimfushane, lapho extensors emuva kanye nabezindaba ziyancipha ngesikhathi esifanayo.

Imisipha-synergists zitholakala endaweni efanayo futhi agonists, noma endaweni ethile eseduze. Lapho ukunyakaza ukubasiza.

Pronator, insoles

Ukuzungelezisa ngaphakathi pectoralis ngokuhlanganyela ehlombe enikeziwe, latissimus, round subscapular nezinkulu.

Ukuzungelezisa zangaphandle joint ehlombe kuyinto infraspinatus ngenxa kanye round encane.

Isicelo empilweni

Ulwazi umsebenzi imisipha womuntu kabanzi lisetshenziswe sawo esiningi. Ngokwesibonelo, lapho akha lokuqeqesha usebenzisa amasu ezifana Super Series, ngezinye izikhathi asetshenziswa imisipha synergists. Izibonelo: edonsa futhi evula abuye avale i-biceps, cindezela induku ukwandiswa ibhodi lemisindo. Umsebenzi kuhilela imisipha zamanje co-ohlangothini.

Kodwa kuvame kakhulu ukuba kusetshenziswe ukuqeqeshwa, kuhileleke nezinye izinkinga lapho abantu abamelene nani. Ngokwesibonelo, triceps futhi izikhwepha, esifubeni, emuva, quadriceps futhi hamstrings.

Ngokuvamile abantu abamelene nani isifundo senzeka ngesikhathi esifanayo. Le ndlela inikeza iyunifomu kwemisipha ukukhula kanye nokuthuthuka.

Ukuqeqeshwa kuyoba ngempumelelo kakhulu uma sewazi ukuthi yini imisipha amaqembu bahileleke ngandlela-thile umsebenzi. Izinto eziye zenzeka kuzuze ukuqeqeshwa abasubathi lapho imisipha abamelene noma synergists ukusebenza kanyekanye. Izibonelo - wayohlala abavelele Arnold Schwarzenegger nabanye.