Ib txoj hauv kev yooj yim los ua kom muaj zog kev cob qhia zoo dua

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Kev tawm dag zog eccentric tuaj yeem pab koj tsim cov leeg nqaij, txhim kho kev yoog raws, thiab muaj zog dua.

Dab tsi yog eccentric ce

Thaum cov leeg mob, nws yuav luv los yog lengthens. Lub sijhawm uas cov leeg luv luv hu ua concentric, thiab theem uas nws lengthens yog hu ua eccentric. Ib qho piv txwv yooj yim: hauv kev tawm dag zog biceps, thaum koj khoov koj txhais caj npab los ntawm dumbbells, concentric contraction tshwm sim, thiab thaum koj ncav koj txhais caj npab, ib qho kev cog lus eccentric.

Feem ntau, kev cob qhia lub zog tsom ntau dua rau theem concentric. Whereas kom tau txais txiaj ntsig zoo nws yog qhov yuav tsum tau ua haujlwm los ntawm ob theem, thiab qee zaum tsom mus rau eccentric.

Vim li cas eccentric ce thiaj li muaj txiaj ntsig

1. Pab tsim cov leeg nqaij sai thiab muaj zog

Rau cov nqaij ntshiv kom loj hlob, lawv yuav tsum ua ntej raug puas tsuaj thaum lub sij hawm kev cob qhia thiab rov tsim dua thaum so. Kev rov qab muaj cov cell cell, lossis satellites, nyob rau sab nrauv ntawm cov leeg nqaij.

Tom qab cov leeg raug mob, satellite hlwb pib muab ntau thiab cov hlwb ntawm cov ntxhais nyiam mus rau qhov chaw raug mob. Lub xov tooj ntawm tes satellite muab nws cov nucleus, nce tus nqi ntawm actin thiab myosin nyob rau hauv lub sarcomere, qhov yooj yim contractible unit ntawm cov leeg nqaij fibers.

Cov kws tshawb fawb piv rau Satellite cell kev ua tau sib txawv los ntawm kev sib cog lus hauv tib neeg cov leeg tom qab kev sib tw ua haujlwm ntawm kev tawm dag zog ntawm eccentric thiab concentric kev cob qhia thiab pom tias 24 teev tom qab kev tawm dag zog eccentric, cov xov tooj ntawm satellite cell nce 27%, thiab tom qab concentric. kev tawm dag zog. nws tsis hloov.

Tsis tas li ntawd, cov xov tooj ntawm satellite cell nce Eccentric ce nce satellite cell cov ntsiab lus nyob rau hauv hom II nqaij fibers nkaus xwb nyob rau hauv hom II nqaij fibers, uas muaj peev xwm loj hlob zoo nyob rau hauv loj thiab muab peb cov nqaij ntshiv loj. Hauv hom I fibers, cov xov tooj ntawm satellite cell tseem tsis hloov pauv.

Nyob rau tib lub sijhawm nrog kev nce hauv cov leeg nqaij, Eccentric ce: cov txheej txheem thiab cov teebmeem thaum siv los ua kev cob qhia lossis kev cob qhia ntxiv kuj tseem muaj zog thiab lub zog (siab tshaj plaws × ceev).

Ib txoj kev tshawb fawb tsis ntev los no los ntawm Cov teebmeem ntawm Eccentric Contraction Duration ntawm Cov leeg nqaij, Lub Hwj Chim Loj, Kev dhia ntsug, thiab mob los ntawm University of New Mexico pom tias plaub lub lis piam ntawm kev cob qhia lub zog nrog rau theem eccentric ntawm 2, 4, thiab 6 vib nas this ua rau muaj kev cuam tshuam ntau ntxiv. lub zog thiab lub zog ntawm kev cob qhia ncaws pob.

2. Ua kom yooj

Flexibility yog ib qho tseem ceeb hauv kev ua kis las, suav nrog kev cob qhia lub zog. Piv txwv li, hauv qhov hnyav, koj tsis tuaj yeem txeeb los yog ntxuav yam tsis muaj qhov yooj yim txaus hauv lub xub pwg leeg.

Kev cob qhia eccentric ua rau muaj kev cuam tshuam ntawm kev cob qhia eccentric ntawm qis qis qis: kev tshuaj xyuas cov leeg ntev thiab sib koom ua ke ntawm cov lus tsa suab zoo li zoo li qub stretching postures.

Hauv Russell T. Nelson's Eccentric Training and Static Stretching Improve Hamstring Flexibility of High School Cov Txiv neej txoj kev kawm, ib pab tub kawm ntawv tau ua eccentric ce thiab lwm tus ua static stretching rau rau lub lis piam. Raws li qhov tshwm sim, thawj pab pawg tau nce qhov ntau ntawm cov lus tsa suab los ntawm 12.79 °, thiab qhov thib ob - los ntawm 12.05 °.

3. Tiv thaiv kev raug mob

Cov leeg nqaij puas tsuaj los ntawm kev tawm dag zog eccentric: kev siv tshuab, cov cim qhia, kev hloov kho thiab kev siv tshuaj kho mob sarcomeres, cov hlab ntsha hauv cov leeg, thiab cov proprioceptors, uas txo qis ntau yam ntawm cov lus tsa suab thiab lub zog ua haujlwm.

Txawm li cas los xij, tom qab ib lub lim tiam, kev hloov pauv tau tshwm sim: cov leeg nqaij tau ncab hauv txoj hauv kev zoo kom haum rau lub nra, uas ntxiv tiv thaiv cov neeg ncaws pob los ntawm kev raug mob.

4. Pab kov yeej toj siab

Nyob rau theem eccentric ntawm kev tawm dag zog, cov leeg tuaj yeem txhawb nqa qhov hnyav dua li hauv theem concentric. Piv txwv li, thaum koj tau noj ntau dhau ntawm lub rooj zaum xovxwm thiab koj tsis tuaj yeem nyem lub barbell, koj tseem tuaj yeem tuav nws hla koj lub cev lossis maj mam txo nws rov qab rau hauv khib.

Qhov tshwj xeeb ntawm kev tawm dag zog eccentric no yuav pab koj kov yeej koj qhov kev cob qhia toj siab. Yog tias koj tsis tuaj yeem ua qhov kev tawm dag zog nrog qhov hnyav tshiab, sim eccentric los npaj koj cov leeg thiab ua kom koj qhov kev vam meej.

Tab sis ceev faj: nco ntsoov nug kom thaub qab yog tias koj ua eccentric ce nrog hnyav hnyav.

5. Ceev metabolism

Yog tias koj xav kom poob phaus los ntawm kev cob qhia lub zog, tsom mus rau kev tawm dag zog eccentric.

Ib txoj kev tshawb fawb txog kev siv zog so thiab qeeb-pib pib mob mob tom qab lub cev ua haujlwm puv nrog kev ua haujlwm ntawm eccentric ntawm Wayne University pom tias eccentric tag nrho lub cev workouts ceev cov metabolism hauv 72 teev tom qab kev tawm dag zog. Ntxiv mus, cov txiaj ntsig tau muaj tseeb rau ob qho tib si pib thiab cov neeg ncaws pob paub txog.

Cov kws tshawb fawb ntawm University of Kansas kuj tau sau tseg tias cov nqaij ntshiv puas thiab so metabolic tus nqi tom qab kev tawm dag zog hnyav nrog eccentric overload ib qho tseem ceeb hauv kev so metabolic 24-48 teev tom qab kev tawm dag zog eccentric.

Thaum eccentric kev cob qhia yog qhov zoo tshaj plaws kom zam

Rau tag nrho nws cov txiaj ntsig, kev cob qhia eccentric tsis yog rau txhua tus. Qee qhov xwm txheej, nws tsim nyog refraining ntawm lawv.

• Yog tias koj muaj kab mob sib koom ua ke xws li osteoarthritis. Kev cob qhia eccentric tuaj yeem ua rau mob hauv qhov sib koom tes raug mob.
• Thaum lub sij hawm rov qab los tom qab raug mob. Txij li thaum kev tawm dag zog eccentric ua rau cov leeg mob ntau dua li cov concentric, koj yuav tsum ceev faj tshwj xeeb tom qab raug mob. Nrog rau tus kws kho mob lub cev ua ntej pib qoj ib ce.

Yuav ua li cas ntxiv eccentric ce rau koj workout

Koj tuaj yeem eccentric yuav luag txhua qhov kev tawm dag zog yooj yim los ntawm kev ncua lub sijhawm ncab hauv qab load. Piv txwv li, yog tias koj tab tom ua lub rooj zaum xovxwm, txo lub barbell hauv 4-6 vib nas this thiab nqa nws hauv 2 vib nas this.

Nov yog qee qhov kev tawm dag zog uas tuaj yeem ua tau yooj yim eccentric.

1. Push ups … Maj mam nqis mus, nrawm nrawm rau koj tus kheej.
2. Pull-ups … Qhov no yog ib qho kev tawm dag zog rau classic rub-ups. Koj ua qhov rub tawm los ntawm kev dhia, thiab tom qab ntawd rub koj txhais caj npab kom qeeb li sai tau, thaum tuav koj lub cev hnyav.
3. Split squats ntawm ib ceg … Maj mam nqis mus, ceev nrooj mus rau pem hauv ntej.
4. Weighted squats … Maj mam mus, linger me ntsis ntawm qhov taw tes hauv qab thiab sai sai nce. Kev tawm dag zog yuav pab txhim kho lub duav mus.
5. Extension ntawm ob txhais ceg nyob rau hauv lub simulator … Nthuav koj ob txhais ceg sai thiab khoov maj mam.
6. Dumbbell nias … Tsa lub dumbbells sai sai thiab txo qis lawv maj mam.

Lub concentric theem ntawm kev tawm dag zog yuav tsum ceev, tab sis tsis muaj jerking, txwv tsis pub koj yuav ua rau koj cov leeg nqaij lossis ligaments. Sim ua kom eccentric theem ntev li ntev tau: los ntawm 4 mus rau 10 vib nas this.

Dab tsi tos koj tom qab kev cob qhia eccentric

Kev tawm dag zog eccentric thiab ncua kev pib mob ntawm cov leeg nqaij ntawm quadriceps ua rau muaj kev hloov pauv hauv agonist-antagonist kev ua haujlwm, uas yog nyob ntawm kev ua haujlwm ntawm lub cev muaj zog thiab 48 Qhov cuam tshuam ntawm Eccentric Exercise-Induced Delayed-Onset Muscle Soreness on Positioning Sense thiab Shooting Percentage in Wheelchair Player tom qab chav kawm.

Tsis muaj kev khiav tawm ntawm qhov no, tab sis kev nce qib tom qab mob thiab tawv. Lub cev yoog raws Eccentric Exercise Testing and Training N94-28363 rau eccentric kev cob qhia, ua kom muaj zog thiab muaj peev xwm tiv taus kev ntxhov siab yam tsis muaj kev raug mob lossis mob.

Yuav ua li cas feem ntau ua eccentric kev cob qhia

Txij li cov kev tawm dag zog eccentric ua rau cov leeg mob thiab txwv lub zog thiab ntau yam ntawm kev txav mus txog rau xya hnub, nws tsis tsim nyog ua rau lawv ntau tshaj ib zaug hauv ib lub lis piam nrog Eccentric Resistance Exercise for Health and Fitness, lossis koj tsuas yog yuav tsis muaj. lub sijhawm rov qab los.

Hnub tom qab koj qhov kev tawm dag zog eccentric, ua kev tawm dag zog nrog qhov tseem ceeb ntawm theem concentric. Qhov no yuav ua kom lub teeb pom kev zoo thaum lub sij hawm rov qab los ntawm kev tawm dag zog vim kev puas tsuaj rau cov leeg rov qab.

Yog tias koj tsis mus ua qhov hnyav eccentric workouts, koj tuaj yeem ua ob lossis peb qhov kev tawm dag zog nrog rau qhov tseem ceeb ntawm eccentric theem hauv txhua qhov kev tawm dag zog.