Kungani Kufanele Ube Wenza Ukujima Kwethole—Neyodwa Ongayizama

-Delile

• Imisipha Yenkonyane 101
• Kungani Kufanele Unakekele Amankonyane Akho
• Uzothuthukisa ukusebenza kokufaneleka.
• Uzonciphisa ingozi yokulimala ezinyaweni.
• Uzothuthukisa ububanzi bokunyakaza bomzimba wakho ophansi.
• Uwahlola Kanjani Amandla Akho Wenkonyane
• The Best Ithole Ukuzivocavoca & sokuzivivinya
• Ukuhamba Kwethole Nokunweba Ukuzivocavoca
• Ukujima Kwethole Lasekhaya Ukuze Uthole Amandla
• Buyekeza kwe-

Uma ufana nabantu abaningi, uhlelo lwakho losuku lomlenze lubukeka kanje: amaphaphu ahlehlayo, ama-goblet squats, ama-thruster, kanye nama-deadlifts. Impela, lokhu kuvivinya umzimba kuvutha wonke umlenze, kepha akusho ukuthi ukunikeza amathole akho ukunakwa okungahlukaniswanga okufanele.

"Ama-squats namaphaphu azosebenza amankonyane akho, kepha awawaqondisi ngqo. Udinga ukwenza izivivinyo, njengokuphakamisa ithole noma amathonsi esithende, ukwelapha imisipha yenkonyane yakho njengesikwele esiphatha ubuhle bakho," kuchaza uSherry Ward, i-NSCA uyachaza. -umqeqeshi womuntu siqu oqinisekisiwe kanye nomqeqeshi we-CrossFit Level 1 eBrick New York.

Ngenxa yokuthi amathole akho ayiqembu elincane lemisipha, ngeke ubone ukukhula okukhulu kuwo (okungukuthi ngeke aphume kumajini akho), kodwa lokho akufanele kukuvimbe ekukhanyeni ukukhanya kule milenze ephansi. imisipha. Kungakho kufanele unikele isikhathi namandla emisipha yenkonyane yakho, okuhlanganisa ukujima kwethole okuthile kanye nokuzivocavoca kwethole okungcono kakhulu ekhaya kanye nokuzivocavoca komzimba okuphansi ukuze uzame.

Imisipha Yenkonyane 101

Amathole akho aqukethe imisipha emibili emikhulu: i-gastrocnemius ne-soleus.

• I-gastrocnemius—Isicubu esingaphandle esinamakhanda amabili — siyasebenza uma uphakamisa izithende. Kubuthwa ikakhulukazi lapho umlenze wakho unwetshiwe noma idolo liqondile. Mhlawumbe uyayibona ikhipha amakhanda ayo (i-pun ehlosiwe) ngaso sonke isikhathi lapho unyathela futhi ulungisa umlenze wakho noma ugqoka isicathulo ngesithende.
• Okuwukuphela kwethambo imisipha engaphansi kwe-gastrocnemius eyehla ngobude bomlenze ongezansi. I-soleus yenziwe yasebenza kakhulu lapho idolo lakho ligobile.

Yomibili imisipha isiza ekuguqukeni kwe-plantar, noma ukukhomba unyawo/izinzwane. "I-gastrocnemius ne-soleus isebenza njenge-absorber absorber kanye ne-plantar flexor enamandla yonyawo," kusho uYolanda Ragland, D.P.M, udokotela ohlinzayo wezingane, futhi umsunguli kanye ne-CEO yeFix Your Feet. I-gastrocnemius isebenza kakhulu ekuhambeni (ukuhamba, ukugijima, ngisho nokuhamba ngebhayisikili) njengoba inqamula amalunga amaningi (iqakala nedolo), uyachaza. Futhi i-soleus isakhiwo sokulwa namandla adonsela phansi-okusho ukuthi, isicubu esisebenza ngokuyinhloko ukugcina ukuma okuqondile futhi kubalulekile ukunyakaza lapho kufanele ulwe khona namandla adonsela phansi (njengokugxuma), usho kanjalo.

Kungani Kufanele Unakekele Amankonyane Akho

Amankonyane akho angaba mancane uma eqhathaniswa nezingulube zakho noma ama-glutes akho, kodwa — ngezindlela eziningi — isisipha somzimba esibalulekile. Zisebenza njengesisekelo samandla wokunyakaza okuyisisekelo kwansuku zonke, njengokuhamba, ukugijima, nokugxuma. Nazi ezinye izinzuzo zokwakha amathole aqinile futhi ahambayo.

Uzothuthukisa ukusebenza kokufaneleka.

"Yonke imidlalo iyahlomula ngamathole aqinile; ngokwengxenye abhekele ukudala ukunyakaza ezinyaweni zakho," kusho uJason Loebig, umqeqeshi waseNike ozinze eChicago futhi ongumqeqeshi ophethe futhi ongumsunguli weLive Better Co, okuyisiteji sokuqeqesha kahle. Lapho wenza ukunyakaza kwesitimela njengokugijima noma ukugxuma, amathole akho asiza ukwamukela nokukhiqiza amandla, eceleni kwezinye izindawo zonyawo, iqakala, kanye nemisipha esekelayo, njenge-Achilles tendon (ibhande lezicubu ezinamathisela imisipha yakho yethole ethanjeni lesithende), Kuchaza uLoebig. Ngokuqinisa imisipha yethole, ulungisa imilenze yakho ukuphatha umthwalo omningi.

"Amathole aqinile, ngokuhambisana nokunyakaza okuhle nokulawulwa kweqakala, angasiza ekwamukeleni nasekukhiqizeni amandla amaningi emhlabathini, okuholela ekuvinjeni okungagijimisa ngokushesha nasezimpondweni eziphakeme eziqondile uma kuhlanganiswe nokunyakaza okufanele edolweni nasesinqeni ," Uthena.

Ngakho-ke uma ufuna ukukhulisa ubude bokweqa kwebhokisi lakho noma ukushefa imizuzwana usuka kudeshi yakho yamamitha angu-200, sekuyisikhathi sokugxila ekwakheni amathole angcono ngokujima kwenkonyane kanye nokubhoboza ukuhambahamba. "Ngokuqinisa imisipha yethole, leli elinye ithuba lokuvula [imisipha] eminingi ngokunyakaza," kusho uWard. (Okuhlobene: Ungagijima Kanjani Ngokushesha Ngaphandle Kokuqeqeshwa Kakhudlwana)

Uzonciphisa ingozi yokulimala ezinyaweni.

Ngaphezu kwezinzuzo zokusebenza, amathole akho asiza ngokuhamba ezinyaweni futhi athinta ikhono lakho lokulinganisela. "Amathole abamba iqhaza elibalulekile hhayi kuphela emlenzeni ongaphezulu nokugcina ukuma komzimba kodwa futhi anomthelela omkhulu ezinyaweni," kusho uDkt Ragland. "Isikhungo somzimba wethu esidonsela phansi sibheke ngaphambili komzimba, okwenza umzimba uncike phambili. Kodwa-ke, asincikeli ngokwemvelo ngenxa yokuphikisana nesimo sethu esiqhubekayo se-plantar flexion [yimisipha yethole], esihlinzeka siqonde ukuzinza kanye nesimo esisekelayo,” kuchaza yena.

Ngenxa yokuthi amathole axhumene namalunga amaningi, okuhlanganisa iqakala nedolo, athinta imisipha eminingi kule ndawo. Lapho usufinyeze (ama-aka tight) noma amathole abuthakathaka, kungaholela ngokungaqondile noma ngqo ezinhlotsheni eziningi zezifo ezinyaweni, kufaka phakathi i-plantar fasciitis, i-Achilles tendonitis (ukulimala ngokweqile kwethenda ye-Achilles), kanye nokuqaqamba kwamaqakala nokwaphuka, phakathi kolunye unyawo izindaba, kusho uDkt. Ragland. (Okuhlobene: Amathuluzi Okuhlenga Kakhulu Okusiza Ekunciphiseni Ubuhlungu ku-Plantar Fasciitis)

"Ukuqinisa imisipha yethole kubalulekile ekuvikeleni ukulimala nasekuthuthukiseni ukuqonda komuntu, noma ukuqwashisa ngomzimba, njengoba kulungiselela ezindizeni ezahlukahlukene zokuhamba (ngaphambili, emuva, ohlangothini, njll.," Kusho uWard. (Okwengeziwe lapha: Kungani Bonke Abagijimi Badinga Ibhalansi Nokuqeqeshwa Kokuzinza)

Uzothuthukisa ububanzi bokunyakaza bomzimba wakho ophansi.

Ngokuqhumisa amathole akho, ungakwazi ukwandisa uhla lwakho lokunyakaza, kusho uWard. Kungani? Amathole aqinile ekusebenzeni noma ekusebenziseni ngokweqile angenza amaqakala akho angabi nezimo, okwenza kube nzima ukwenza izivivinyo ezithwala isisindo ngokuhamba okugcwele, ngokusho kweAmerican Academy of Podiatric Sports Medicine (AAPSM). "Uma unamathole aqinile futhi wenza i-squat ngaphambili, isibonelo, uzobona ukuthi izithende zakho zikhuphuka phansi noma amaqakala akho ayagoqa. Lokhu kuvimbela uchungechunge lwakho lokunyakaza kanye nokuhleleka okuphelele ku-squat yakho," kusho. Isigceme.

Nansi into: Umzimba wakho uhamba uchungechunge lwe-kinetic, okusho ukuthi ukuhamba kwelunga elilodwa kuthinta ukuhamba kwamanye amalunga. Ngakho-ke uma unamathole aqinile, awakhi amandla anele ukusuka phansi ukuze wenze ama-glute akho nezintambo zakho zikwele. UDkt. Ragland uthi ingxenye engezansi yamathole eyakha umsipha we-Achilles ifaka i-calcaneus, ithambo elikhulu lonyawo, eliqinisa ukuqina kweqakala—into edlala indima enkulu ekuqukuleleni, futhi.

Qaphela: Uma i-hip flexors yakho ibuthakathaka, ingathinta kabi amathole akho. "Ukuqina kwe-hip flexor kungaholela ekuthini umsipha oqinile futhi omfushane ongawehlela ku-gastrocnemius. Lesi simo sibizwa ngokuthi 'umphumela wokubuyisa we-hip flexors eqinile," kusho uDkt Ragland.

Uma ama-hamstrings namankonyane akho aqinile, uDkt. Ragland weluleka ukwelula okhalo futhi uqinise ama-glute akho, imisipha yangaphakathi yethanga, nomgogodla. "Uma uqinisa lezi ezinye izindawo, imisipha namankonyane akudingeki ukuthi kwenziwe wonke umsebenzi, futhi ukunwebeka ngokulinganisela kwe-gastrocnemius kuzogwema ukulimala okufana nokudonsa imisipha namathambo adabukile," kuchaza yena.

Uwahlola Kanjani Amandla Akho Wenkonyane

Awuqiniseki ukuthi amathole akho kanye nemigqa nemisipha ezungeze amaqakala akho ime kuphi? UWard uncoma ukubahlolela ngokulinganisela emlenzeni owodwa imizuzwana engama-60 izingalo zakho ziye ezinhlangothini. Ufuna ukuzama ukubhoboza okufanayo amehlo akho evaliwe, futhi. "Bheka ukuthi ungalinganisa isikhathi esingakanani ngamehlo avaliwe avuliwe. Qiniseka ukuthi unendawo ecacile lapho wenza lo msebenzi," esho. Uma ungeke ukwazi ukulinganisela imizuzwana eyi-10 (ngaphandle kokuhambisa kakhulu unyawo oluphansi noma ukuthinta olunye unyawo phansi), khona-ke ungaba sengozini enkulu yokuqaqeka iqakala, ngokusho kwe-Advanced Physical Therapy Education Institute. Okusho ukuthi, kufanele unikele ngokuphelele isikhathi eqakaleni lakho nasetholeni lakho nasekuhambeni kwakho. (Futhi zama lezi ezinye izivivinyo zebhalansi ukukala ikhono lakho.)

The Best Ithole Ukuzivocavoca & sokuzivivinya

U-Ward uthi izivivinyo zenkonyane ezigxile ekulayisheni i-eccentric (lapho umsipha inweba ngaphansi komthwalo vs. ukufinyeza) kungcono kakhulu ekuqiniseni le misipha. Ukuphakamisa inkonyane kanye nokuphakamisa isithende kuwukuzivivinya kwethole ukuze uthole amandla, kanye nokuphakamisa izinzwane ukuze kusize ukulwa nazo futhi usebenze i-shin (umsipha ongaphambili komlenze ongezansi). Mayelana nokuzivocavoca kwethole okuguquguqukayo, intambo yokugxuma isiza ukuhlukanisa amankonyane futhi isebenze ukuguquguquka kweqakala okufanele.

"Uma ushisa imisipha yethole lakho, lawo mandla azodlulisela okhalweni ukuze agxume aye phezulu," kusho uWard. "Ukwenza ama-agility drills esitebhisini sesivinini noma ukudlala i-hopscotch kuzosebenza namathole. Lokhu kuvivinya umzimba kukhulisa ukuqwashisa komqondo womzimba futhi kunikeze inselele ngezindlela ezahlukene."

Okunye kokuzivocavoca kwethole likaLoebig okuthandwa kakhulu ukubuyela emuva kuya ekumeni emadolweni ukuze kuphakamise ithole. "Ukuzivocavoca okuhlangene kanye nokuqeda endaweni eyodwa yokuma umlenze kugxile emandleni nasekulinganiseni," kusho uLoebig. Zama lokhu kuvivinya ngesisindo somzimba wakho bese ufaka isisindo uma amandla nokulinganisela kwakho sekuthuthukile.

"Ukuqondisa i-gastrocnemius, okumele kube yinto ebhekwe kakhulu ekwakheni usayizi namandla kumathole, ukwenza ithole elimile liphakamise umlenze oqondile," kusho uLoebig. Ukuziqeqeshela ukuma ngokuhlukana ukuze ulayishe iqakala langemuva ngomlenze oqondile (njengoba ungakwenza emigqeni engalo eyodwa) nakho kungasiza ekwakheni amandla eqakaleni, usho kanjalo. I-soleus ithola isenzo esiningi lapho idolo lakho ligobile, ngakho-ke uLoebig uncoma ukwenza inkonyane liphakamise endaweni ehleli phansi ukuze ligxile kuyo.

Ukuze sikusize uqinise amathole akho, zama lezi zivivinyo zokuhamba kanye nalokhu kuvivinya inkonyane okuklanywe i-Ward.

Ukuhamba Kwethole Nokunweba Ukuzivocavoca

• Gingqa inkonyane usebenzisa ibhola le-lacrosse noma i-roller foam, ugxile ezindaweni lapho uzizwa uqina khona. Gingqa ibhola le-lacrosse ngaphansi konyawo.

• I-Plantar flexion (ekhomba izinzwane) kanye ne-dorsiflexion (eletha unyawo ngase-shin) yolula ngebhande lokumelana ngokusonga ibhande elizungeze ibhola lezinyawo zakho.

• Ukuhlala esikhungweni esiphansi.

• Ukujikeleza kwe-hip yangaphakathi nangaphandle (ukunwebeka okungu-90-90): Hlala phansi umlenze wesokunxele ugotshwe nge-engeli engama-degree angama-90 phambi komzimba, ithanga linwebeka liqonde phambili ukusuka okhalweni kanye ne-shin ngokuhambisana nangaphambili kwegumbi. noma umata. Umlenze wesokudla ugotshwe nge-engeli engama-degree angu-90, ithanga linwebeka eceleni ukusuka enqulwini yangakwesokudla, futhi ithole elingakwesokudla libheke emuva. Zombili izinyawo ziyaguquguquka. Bamba lokhu kwelulwa imizuzwana engama-30-60 bese ushintsha izinhlangothi.

• Inja ebheke phansi.

• Ukwehla kwesithende okuqinile: Yima onqenqemeni lwesinyathelo noma ibhokisi bese uphonsa isithende esisodwa phansi, ugcine iqakala lingathathi hlangothi. Bamba imizuzwana engu-30, bese ushintsha izinhlangothi bese uphinda. Zama ukwahluka kwalokhu kunweba ngokuguqula unyawo lwakho luye ngaphakathi nangaphandle ukukhomba ama-engeli ahlukene emisipha yethole.

Ukujima Kwethole Lasekhaya Ukuze Uthole Amandla

2-1-2 Ithole Likhuphuka

A. Yima izinyawo zihlukene ngobubanzi bezinqulu nezinzwani zibheke phambili. Bamba i-dumbbell emaphakathi nesisindo esandleni ngasinye ngezingalo ezinhlangothini.

B. Ukubala kokubili, phakamisa kancane izithende phansi ukuze ulinganise emabhola ezinyawo. Bamba lesi sikhundla umzuzwana owodwa ngaphambi kokuba wehlise kancane uye phansi ukubala kwemizuzwana emibili. Gwema ukugoqa amaqakala ngaphakathi noma ngaphandle ngenkathi wenza lo msebenzi.

Yenza amasethi ama-3 wokuphindaphinda okungu-15 kuye kwangama-20.

2-1-2 Heel Drop to Inkonyane Phakamisa

A. Yima onqenqemeni lwesinyathelo noma ibhokisi unonyawo nje olungaphambili esinyathelweni, ngakho izithende azikho esinyathelweni.

B. Ukubala kuya kokubili, kancane uphonsa isithende esisodwa phansi. Bamba lokhu kuwisa kwesithende umzuzwana owodwa bese uphakamisa isithende phezulu ukuze uze ebholeni lonyawo imizuzwana emibili.

C. Phinda ngomunye umlenze. Lowo uyisikhulu esisodwa.

Yenza amasethi ama-3 wokuphindaphinda okungu-10 kuye kwayi-15.

Uhlezi Inkonyane Phakamisa

A. Hlala esihlalweni noma ebhokisini ngobude obufanele ukuze amadolo akhe ama-engela angama-90 degree. Bamba i-dumbbell ephakathi nendawo kuya esindayo ngokuma phezulu esandleni ngasinye, ngakho-ke isisindo ngasinye silinganisela ekugcineni ngakunye phezulu kwethanga ngalinye. Gcina umbandela wokuzibandakanya kanye nesifuba eside kulo lonke ukunyakaza.

B. Phakamisa izithende phansi ngokushesha ngangokunokwenzeka, uza emabhola ezinyawo.

C. Izithende eziphansi kancane kancane zibuyele phansi phansi.

Yenza amasethi ama-3 wokuphindaphinda okungu-15 kuye kwangama-20.

Uhlezi ukuguqulwa nokuguquguquka nge-Resistance Band

A. Hlala phansi imilenze yelulwe ngokugcwele, bese usonga ibhande elide lokumelana emakhothameni azo zombili izinyawo. Bamba ibhande lokumelana ngezandla zombili.

B. Guqula izinyawo kancane ungene ngaphakathi bese ugoqa izinyawo zakho ngezinzwane ezikhombe phezulu, bese udonsela izinzwane zakho ngasesinqeni sakho, uqonde ukumelana nebhande. Bamba lesi sikhundla imizuzwana embalwa ngaphambi kokubuyela endaweni yokuqala.

C. Okulandelayo, vula izinyawo zakho ngaphandle uphinde uguqule izinyawo zakho ngezinzwane ezikhombe phezulu, bese udonsela izinzwane zakho ngase-shin yakho. Bamba lesi sikhundla imizuzwana embalwa ngaphambi kokubuyela endaweni yokuqala.

Yenza amasethi ama-3 ama-reps ayi-10 kuye kwangama-15.

Buyekeza kwe-