Umphakathi we-Eccentric

Ikati elingalali

Umngane wami ongenamkhawulo.

Ukukhokhela phambili...

Ithuluzi lokwakha imisipha ukwenza lezi zinyathelo; I-Eccentric (ukwehlisa isisindo ukuze wandise imisipha futhi uthole ukuvuleka okukhulu) I-Isometric (ukubamba isikhundla isikhathi esithile, ugcine imisipha ibambekile) I-Concentric (ukuphakamisa isisindo) Uma ugxila emsebenzini wakho ugxile…funda kabanzi

Okuthile kungcono kunokungabi nakho

Umzamo wami wokugcina wokuzilolonga ama-deltoids angaphambili usebenzisa ukwesekwa kwekhanda, kanye ne-strap ye-Velcro esikhundleni samabhari ukuze kuncishiswe ingcindezi emathangeni ngangokunokwenzeka. Ngisazizwa ngithinteka ingcindezi emathangeni, kodwa lokho kungase kube ubuhlungu obuphuma…funda kabanzi

Lost -20kg after 12w

Ngokokuqala ngqa ngiqeqesha isifuba ngendlela yami endala futhi ngidabukile kakhulu ngilahlekelwe amandla amaningi kangaka. Kodwa kubonakala sengathi isitho sami sokhamba kwesobunxele sinephutha lokulimala. Bekufanele ngichithe isikhathi esiningi esigabeni se-isometric nase-eccentric ukuze ngithole…funda kabanzi

Isikhathi sokwengeza ukuhamba

Ngifake isisindo esincane ukuze ngikhuthaze amafibre emisipha kancane. Ngicabanga ukuthi ngizogcina isisindo esifanayo ngesonto elizayo kodwa ngengeza ukuhamba okubili ngesikhathi sokuhlangana okuphezulu kanye nezinguquko eziphambene. Ivolumu yokuphindaphinda ngeke ibe yizigaba ezi-4 ze-10, kodwa…funda kabanzi

Isikhathi sokwengeza ukuhamba

Ngifake isisindo esincane ukuze ngikhuthaze amafibre emisipha kancane. Ngicabanga ukuthi ngizogcina isisindo esifanayo ngesonto elizayo kodwa ngengeza ukuhamba okubili ngesikhathi sokuhlangana okuphezulu kanye nokuhlangana okuphambene. Ivolumu yokuphindaphinda ngeke ibe yizinhlu ezi-4 ze-10, kodwa…funda kabanzi

Uhlanga olulodwa lunobungozi bokulimala

Uhlolo lwamandla manje inselelo ye-gym isiphelile, angilahlekelwanga amandla amaningi kodwa ngicabanga ukuthi ngizofundisa ngokuqhubekayo kusukela manje ngoba i-eccentric ibi ezinqeni

Ngiyajabula impela ukuthi bobabili izandla ziya ziqinisa futhi zibuyelele😍 ngithokozile kancane ngendawo yokuhlangana ye-eccentric contraction.

Bala imizuzu; hhayi ukuphindaphinda

Kufanele ngabe ngigxile ekubhaleni ukucindezela okuphezulu ngoba ngithole ukuthi ngishoda namuhla ngama-2s ngalinye lokuphindaphinda. Ukubamba ukujula kwe-eccentric kubuhlungu kakhulu kwi-plantar fascia. Ngifisa ukuthi iphansi le-plate yenyawo ibiyindilinga ukuze kungabi khona umphetho.( kulungiswe )

Izandla zami zihlale ziphila

Ngabe ngikhathazekile kakhulu ngokuthi ngizothola enye ukulimala ngoba izandla zami ziye zaba nobuhlungu isonto. Ngicabange ukuthi kuzomele ngishaye phansi isisindo kodwa ngahlala ngiqhubeka nobuhlungu obubuhlungu ngesikhathi sokushisa nokusetha kokuqala. Kodwa ubuhlungu buphume esigabeni sesibili…( kulungiswe )funda kabanzi

Kungani ama-triceps ami esabalele?

Imvelaphi yama-triceps ami ibishisa ezinyangeni eziningi manje kusukela ngihambe kakhulu ngibambe i-cable tricep extension eccentric ngizama ukufanisa isisindo. Ngicabange ukuthi izinyanga ezedlule ezi-4 zabe seziwusizo kuma-triceps ami ngakho angazi ukuthi kungani esabalele. Ngiphinde…funda kabanzi

Izingxoxo zeqembu zidinga ukuhamba

Siphumelele esikoleni samabanga aphezulu? Kulungile? Ngakho-ke kungani ama-clique nokuhlukumeza kusakhona? Abantu bahlukile. Abanye bathanda into eyodwa abanye bengayithandi. Lokho akusho ukuthi kufanele b silence. Abanye banokungajwayelekile, okungajwayelekile, okungahleliwe, njll. Cabanga ukuthi…funda kabanzi

Ukuphatha kalula ezinyaweni

Ngiyakwazi ukujolisa ku-peak eccentric ngoba i-plantar fascia yami noma ama-tendons amaphakathi ancishisiwe kancane (abuhlungu). Ngakho-ke kukhona ukwehla kwe- -1.7s emaphuzwini ajwayelekile ngaphansi kokucindezela.

Kudingeka ukuthi ngifinyelele okungenani ku-PR yami

Angazi ukuthi kungani ngiphumelele kabusha emzamweni wami we-squat PR. Sekuphele izinsuku eziyi-36 ngithole i-PR yami yokugcina. Mhlawumbe ukungaphumuli kahle ngenxa yokukhathala kwezandla zami kuthinta ukumelana kwami nok pressure ye-intracranial. Ngizizwa sengathi i-eccentric nokubamba isikhundla…funda kabanzi

Okuthile kungcono kunokungakhethi

Umzamo wami wokugcina wokuzilolonga ama-deltoids angaphambili usebenzisa ukwesekwa kwekhanda, kanye nesikhwama se-Velcro esikhundleni samabhari ukuze kuncishiswe ingcindezi emathangeni ngangokunokwenzeka. Ngisazizwa ngithinteka ingcindezi emathangeni, kodwa lokho kungase kube ubuhlungu obuphuma…funda kabanzi

Izandla zami zihlale ziphila

Ngabe ngikhathazekile kakhulu ngokuthi ngizothola enye ukulimala ngoba izandla zami zikhathazekile cishe isonto. Ngicabange ukuthi kuzomele ngishaye phansi isisindo kodwa ngahlala ngiqhubeka nobuhlungu obubuhlungu ngesikhathi sokushisa nokusetha kokuqala. Kodwa ubuhlungu buphume esethini lesi-2…( kulungiswe )funda kabanzi

Angikwazanga ukuhlela kahle i-PR yami, kodwa mhlawumbe ngizofaka ama-reps angajwayelekile anegative ukuze ngisize ukuthola i-PR entsha masinyane?

Buyela ezisekelweni

Ngemva kokwamukela ukuthi ithanga lami libe nenkinga ezinyangeni eziyisithupha ezedlule, kufanele ngifake imali ekubuyiseleni. Ngifunge ukuthi ngeke ngiphinde ngenze i-calisthenics ngemuva kokungena ejimini eminyakeni engu-1.5 edlule okokuqala emashumini eminyaka. Kungcono ukuthatha isikhala ukuze…funda kabanzi

Ukuphatha kalula ezinyaweni

Ngiyakwazi ukujolisa ku-peak eccentric ngoba i-plantar fascia yami noma ama-tendons amaphakathi ancishisiwe kancane (abuhlungu). Ngakho-ke kukhona ukwehla kwe- -1.7s emaphuzwini ajwayelekile ngaphansi kokucindezela.

Ubudlelwano obuhlakaniphile

Lapho umphakathi ophambene, uthola umphakathi.

Ukucindezela imilenze ⟩ Ukucindezela ukuhamba

Ing pressure yangaphakathi emathunjini bekuyisithiyo sami esikhulu ekucindezelweni kwemilenze, ikakhulukazi kulolu hlobo lapho isihlalo sikhululekile kakhulu, izinyawo ziphansi futhi ziqinile emathangeni ukuze kube nokucindezela okukhulu ezinyaweni. Manje ngiyabheka kakhulu i-eccentric, ngizizwa…funda kabanzi

Bala ama-secs; hhayi ama-reps

Kufanele ngabe ngigxile ekubhaleni ukucindezela okuphezulu ngoba ngithole ukuthi ngifinyeleleka kancane namuhla ngama-2s ngalinye. Ukubamba ukujula kwe-eccentric kubuhlungu kakhulu kwi-plantar fascia. Ngifisa ukuthi i-foot plate engaphansi ibiyindilinga ukuze kungabi khona umphetho.( kulungiswe )

Kufanele ngifinyelele okungenani ku-PR yami

Angazi ukuthi kungani ngiphumelele kabusha emzamweni wami we-squat PR. Sekuphele izinsuku eziyi-36 ngithole i-PR yami yokugcina. Mhlawumbe ukungaphumuli kahle ngenxa yokukhathala kwezandla zami kuthinta ukumelana kwami nengcindezi ye-intracranial. Ngizizwa sengathi i-eccentric nokubamba isikhundla…funda kabanzi

Ngakwazi ukuqeda izinhlu eziqondile, izinhlu zokuqala ezimbili zazizwakala kahle kodwa ngazizwa amandla ami ehluleka ezinhlu zokugcina ezimbili. Ngiyethemba ngizokwazi ukubuyela ezingeni elijwayelekile ngesikhathi esilandelayo futhi ngiqondise kahle i-75kg. Ngiyethemba ngizozizwa i-DOMS njengalokho engakwenza ngesikhathi esedlule ngigxile kwi-eccentric.

Ngempela kufanele ngabe ngizame i-75kg isotonic esikhundleni se-eccentric ngoba umlenze wami wesokudla uzwakale uqine ngemuva kokuzilolonga ama-eccentrics ku-75kg kabili. I-DOMS ibi kakhulu ngaleso sikhathi kodwa manje angisazizwa. Ngaphandle kokuthi, ukulimala kwami kwe-calf kwesobunxele kwangikhathaza kakhulu ngaphezu kwama-degree angama-90...

Ngempela kufanele ngabe ngizame i-75kg isotonic esikhundleni se-eccentric ngoba unyawo lwami olungakwesokudla lwaluzwakala lukhona ngemuva kokuzilolonga ama-eccentrics ku-75kg kabili. I-DOMS yayibi kakhulu kulawo mazesekeli kodwa manje angisazizwa. Ngaphandle kokuthola inhlanhla, ukulimala kwami kwe-calf kwesobunxele kwangikhathaza kakhulu ngaphezu kwamadigri angama-90...

Kungani ama-triceps ami esabalele?

Imvelaphi yama-triceps ami ibishisa ezinyangeni eziningi manje kusukela ngihambe kakhulu ngibambe i-cable tricep extension eccentric ngizama ukufinyelela emandleni. Ngicabange ukuthi izinyanga ezedlule ezi-4 zabe seziwusizo kuma-triceps ami ngakho angazi ukuthi kungani esabalele. Ngiphinde…funda kabanzi

Bala ama-secs; hhayi ama-reps

Kufanele ngabe ngigxile ekubhaleni ukucindezela okuphezulu ngoba ngithole ukuthi ngifinyeleleka kancane namuhla ngama-2s ngalinye. Ukubamba ukujula kwe-eccentric kubuhlungu kakhulu kwi-plantar fascia. Ngifisa ukuthi i-foot plate engaphansi ibiyindilinga ukuze kungabi khona umphetho.( kulungiswe )