Otu mgbochibụ ihe dị mma, ọtụtụ ihe eji eme ihe, dị mfe iburu, ọnụ ala, ọ bụghị nanị na ebe mgbakọ.Enwere ike ịsị na ọ bụghị isi njirimara ọzụzụ ike, mana ọ ga-abụrịrị ọrụ nkwado dị mkpa.Ọtụtụ akụrụngwa ọzụzụ na-eguzogide, a na-edozi ike ahụ n'ozuzu ya, ntụziaka ahụ dịkwa ala.Ngwa mgbochi na-agbanwe agbanwe, ike na ntụzịaka ike.Ọ bụghị ọtụtụ ihe ị ga-ekwu, ozugbo ruo n'ókè, lee anya na mgbochi mgbochi ihe bara uru.
1. Ịkwụsị onwe ya dị ka ibu
Mgbe ọ bụ ibu bụ isi, ike anụ ahụ na-agbanwe n'ogologo mmegharị ahụ (ROM), dabere na ọnọdụ nkwonkwo / akụkụ.Mmekọrịta dị ogologo dị ogologo bụ curvilinear, nke pụtara na ka a na-adọpụ eriri ahụ, ka a na-etinyekwu nguzogide.Nguzogide na-akawanye njọ mgbe a na-ejikọta elu nke uru ahụ.
Ihe atụ: Band Band buliri ibugharị, na-eguzogide na-agbagide, na-eguzogide ike adọkpụ, nguzogide si na-agagharị, nguzogide na-eguzogide akụkụ atọ, nguzogide na-eguzogide akụkụ atọ.
Ntụtụaka: band resistance gbakwunyere nkwado efere siri ike, 33mgbochi mgbochimmegharị iji mepụta "enweghị oghere nwụrụ anwụ" ubu
2. iji mbelata ibu na-agbanwe / enyemaka
Ndị agha mgbochiemebere ya iji nyere ndị na-eme egwuregwu aka ịme ụfọdụ mmegharị ma ọ bụ ROM nke enweghị ike iji ibu ahụ rụọ.
Dịka ọmụmaatụ, ọ bụrụ na enweghị ike ịme squat otu-ụkwụ, enwere ike ịdọrọ eriri mgbochi ahụ.Dịka ọmụmaatụ, ịkwọ ụgbọ ala azụ mgbu, ị nwere ike kee eriri mgbochi n'úkwù, eriri mgbochi elu nwere ike belata nrụgide na azụ.
3. loading mgbe ị na-arụ ike ọzụzụ
A na-ejikarị maka barbell na dumbbell nnukwu ọzụzụ ike.Mgbe njedebe nke isometric dị ala, nguzogide dị ntakịrị, dị mfe iji merie ebe ahụ na-adọrọ adọrọ, ka njupụta nke ime ihe na-abawanye, ibu ahụ na-abawanye, nkwekọrịta isometric dị elu nwere ike iru ike kachasị.
Ọmụmaatụ: eguzogide band barbell hard pull, resistance band barbell bench press.
Ntụaka: mgbada mgbochi kettlebell squat
4. mgbe ị na-eme ike maka mbelata ibu
N'ikwekọ na atọ, mgbe ị na-ebu ibu, ngbanwe ahụ dị ala.Na mgbe ị na-ebelata ibu ahụ, ngbanwe na-arị elu.Otu ihe ahụ bụ inyere mmegharị ahụ aka imeri ihe nnyapade ma rụọ ọrụ nchebe.
5. nkwonkwo ntọhapụ / traction / aka mgbatị
Esemokwu na-agbanwe agbanwe na-enyere aka ikewapụ fossa nkwonkwo isi nkwonkwo, si otú ahụ na-abawanye ROM imecha ma ọ bụ na-agafe ebe ụfọdụ na-egbu mgbu.Ọ nwere ike imezi mmegharị nkwonkwo, belata nchikota akwara, ma belata ọnyà akwara.
Ọmụmaatụ: ntọhapụ hip, traction na ubu / lumbar spain, aka mgbatị nke quadriceps
Ntụaka: mmegharị ahụ na-atọpụ hip 8 (melite mmegharị)
6. ọzụzụ mgbochi ntụgharị / mpụta mgbanwe
Ọ bụghị naanị na ị nwere ike iguzogide ntụgharị, kamakwa mkpụgharị akụkụ akụkụ akụkụ, ntụgharị na mgbatị.
Ntụaka:mgbochi mgbochimmega ahụhụ nwụrụ anwụ (isi nkwụsi ike na ịgbalite), mmegharị ọzụzụ 20 + mgbochi mgbochi band, mgbochi ntụgharị, mgbochi sideflexion, mgbochi mgbanwe.
7.Acting dị ka onye na-ejighị n'aka interface
More ejighị n'aka interface karịa nkwusioru, na mgbakwunye na-nagide ihu na azụ enweghị ntụkwasị obi nke nkwusioru, ma mkpa obibi na elasticity nke elu na ala enweghị ntụkwasị obi.
A mgbochi mgbochingalaba ọzụzụ (ya na akwara iliopsoas)
8.overdrive ọzụzụ (tupu gbakwunyere siri ike)
Pre-gbakwunyere siri ike usoro ihe atụ, eguzogide gbalaga kwajuru squat jump, oge nke squatting elu hapụ ndị na-eguzogide gbalaga, n'ihi na n'ihu nke muscle mbanye, mụbara elu nke na-awụlikwa elu mgbe a tọhapụrụ.
Belata usoro ihe isi ike dịka ọmụmaatụ, mgbada mgbochi nbibi na-ebuli elu, nkwụsi ike bandwit na-ebuli elu.
Mmega ikpeazụ nke otu ọdịiche French bụ usoro a.
9. Ndozi ọzụzụ
"Ọzụzụ neuromuscular reactive" (RNT) bụ mmega mgbazi a na-eji kwalite nzaghachi ma ọ bụ reflex, na-abawanye mgbanwe na nkwụsi ike ya.Na ụzọ bụ ikwubiga okwu ókè nke mbụ njehie site n'itinye iguzogide, nke mere na ahụ echiche mara nke ọma nke ọma ókè nke njehie.N'ime ahụ iji dozie ma gbanwee nzaghachi ziri ezi, kpochapụ usoro mmegharị ahụ na-ezighị ezi, a na-akpọkwa usoro a dị ka "akparamàgwà mmadụ".
10. ije ije
Nwere ikemgbochi mgbochikwajuru na-aga n'ihu na-agba ọsọ, nwere ike ịfefe, nwekwara ike ịbụ nguzogide ịwụli elu, wụli elu na ihe ndị ọzọ.
Oge nzipu: Dec-30-2022