Ukuzivocavoca kwethole okuhle kakhulu nokuthi ungakwenza kanjani

-Delile

• 1. Ukuma kwethole noma ithole
• 2. Ithole phakathi isinyathelo
• 3. Ithole elihlukanisiwe
• 4. Uhlezi ithole

Ukuzivocavoca kwethole kuyingxenye ebaluleke kakhulu yokuqeqeshwa emlenzeni, njengoba kuvumela imisipha yethole ukuthi isetshenziselwe ukuqinisekisa ukuzinza okukhulu komuntu, amandla amaningi nevolumu, ngenkathi futhi kukhuthaza nentaba yobuhle yomlenze.

Inkonyane yakhiwa ngamaqembu emisipha amabili:

• USoleus, noma umsipha wedwa: yimisipha engezansi, engxenyeni engaphakathi yethole, kodwa iyona enikeza umthamo omkhulu. Lona umsipha wethole omfushane futhi uthandwa izivivinyo zokuhlala;
• Imisipha ye-Gastrocnemius: iyisicubu esikha phezulu kakhulu esihlukaniswe izingxenye ezimbili, esinika ukuma kwethole okwaziwayo. Lesi yisicubu sethole eside kunazo zonke futhi sisebenza kahle kakhulu lapho umile.

Ukuze ube nemiphumela emihle maqondana nethole, kuyadingeka ukwenza okungenani izivivinyo ezi-2 ukuze usebenze zombili izinhlobo zemisipha. Njengoba imisipha yethole ibekwe ngendlela ehlukile futhi ixhuma ezindaweni ezahlukahlukene, ukukhula kwayo kuzoncika ekuzivocavoca umzimba okuhlukile, okugxila eqenjini ngalinye noma okusebenza zombili ngokungenamandla. Ngaphezu kwalokho, njengoba ithole liyisicubu esincane, kuthatha isikhathi esincane ukululama futhi kungaqeqeshwa kuze kube kathathu ngesonto.

Kokuzivocavoca ngakunye okulandelayo, kunconywa ukuthi wenze amasethi wokuqeqesha ama-3 ngokunyakaza okungu-12 kuye kwangama-20 nangemizuzwana engu-20 kuye kwengama-30 yokuphumula, noma ngokwalokho okunconywe nguchwepheshe wezemfundo ngokomzimba ngokwenhloso yomuntu

1. Ukuma kwethole noma ithole

Lokhu kuvivinya kwenziwa kakhulu, ikakhulukazi ngabaqalayo, ngoba kulula futhi kuvame ukusetshenziswa njengendlela yokujwayeza imisipha ukunyakaza. Kulolu hlobo lokuzivocavoca, vele uzondle odongeni noma ebhentshini, yima ngezinyawo ubuyele endaweni yokuqala, wenze lokhu kulandelana ngokusho kwesincomo somfundisi.

Ukuqinisa umsebenzi wemisipha, kunganconywa ukuthi ufake onogada be-shin, ngoba ngale ndlela kuzoba nokumelana okukhulu nokunyakaza, kukhulise ukuqina kokuvivinya umzimba futhi kuvune imiphumela.

2. Ithole phakathi isinyathelo

Lokhu kuvivinya umzimba kuwukuhluka kwesivinini sokuphakamisa ithole, kepha kwenziwa ngamandla amakhulu ukukhulisa ithole elinomthamo omkhulu namandla athe xaxa, ngomsebenzi ikakhulu wesisipha se-gastrocnemius. Kulolu hlobo lokuzivocavoca isisindo asinandaba, kepha ububanzi bokunyakaza: ubukhulu bebanga, kukhula nomsebenzi wesisipha sethole.

Ukwenza lo msebenzi kufanele:

1. Khuphuka isinyathelo noma esitebhisini;
2. Shiya kuphela ichopho lezinyawo elisekelwayo, ugcine isithende singasekelwa;
3. Yelula ithole lakho, uphushe umzimba wakho ubheke phezulu, usebenzise amandla amakhulu ngangokunokwenzeka, kube sengathi uzokweqa, kodwa ungakhiphi izinyawo zakho phansi. isinyathelo noma isinyathelo;
4. Yehla futhi, uvumele izithende zakho zidlule kancane ngaphansi kwezinga le- isinyathelo noma isinyathelo, ngenkathi imisipha yelula.

Kubaluleke kakhulu ukwenza kahle isinyathelo sokugcina sokuzivocavoca, njengoba kukuvumela ukuthi usebenze imisipha yakho ngokuphelele. Kuleli qophelo kubalulekile futhi ukugcina isikhundla okungenani isekhondi elingu-1, ngaphambi kokuvuka futhi, ukuqinisekisa ukuthi amandla aqoqwe kuthenda unesikhathi sokuhlakazeka, asebenze imisipha kuphela.

3. Ithole elihlukanisiwe

Ukuphakanyiswa kwethole elikude kungenye indlela yokuphakanyiswa kwethole lakudala, okwenziwa ngomlenze owodwa ngasikhathi sinye. Lokhu kuvivinya kuhle ukuqinisekisa ukulingana ekukhuleni kwemisipha yomlenze ngamunye, ukuvimbela ukuthi isisindo esikhulu sisekelwa ngomunye wemilenze.

Ukwenza lokhu kuphakanyiswa kwethole, ungaphinda usebenzise i- isinyathelo noma isinyathelo futhi:

1. Khuphuka isinyathelo noma esitebhisini;
2. Shiya kuphela ichopho lonyawo olulodwa olusekelwayo, ukugcina isithende singasekelwa;
3. Shiya omunye umlenze ugobile noma weluliwe, kodwa ngaphandle kokuphumula kwi isinyathelo, isinyathelo noma phansi;
4. Yelula inkonyane, ucindezele umzimba ubheke phezulu kuze kube yilapho isicubu sesicubu sisebenza ngokuphelele;
5. Yehla futhi, uvumele isithende sidlule kancane ngaphansi kwezinga le- isinyathelo noma isinyathelo.

Ekugcineni, kufanele ushintshe umlenze wakho bese uphinda ukuvivinya umzimba.

Ukwenza lula ukuzivocavoca, ungabeka ifayela le- isinyathelo phambi kodonga, ukuze usekele izandla zakho futhi uvikele ukungalingani. Lokhu kuvivinya umzimba kungenziwa futhi ngaphandle kwe- isinyathelo, izinyawo ezimbili ziphumule phansi kanti enye imisiwe, futhi uqiniswe lapho uphethe i-dumbbell noma i-washer ngezandla zakho ngesikhathi sokugcwaliseka kwayo.

4. Uhlezi ithole

Ukwenza isivivinyo sokuma noma sokuhlala uphakamisa imisipha yethole ngokuhlukile, ngakho-ke lokhu kuvivinya kufanele njalo kube yingxenye yokuqeqeshwa. Yize kunemishini ethile yokwenza lo msebenzi ejimini, ingenziwa kuphela ngokusetshenziswa kwamadombolo noma izinsimbi. Ukuze wenze kanjalo, kufanele:

1. Hlala ebhentshini ukuze amadolo akho agobe engela elingu-90º;
2. Beka i-dumbbell edolweni ngalinye, ugcine izinyawo zakho ziphansi phansi;
3. Phakamisa isithende, ugcine ichopho lonyawo phansi;
4. Bamba isikhundla umzuzwana owodwa bese ubuyela endaweni yokuqala izinyawo zakho zisekelwa kahle.

Kulokhu kuvivinya umzimba, ukunaka kufanele kubhekelwe ekuphakameni kwebhentshi, njengoba inyonga akufanele ibe phezulu noma ibe ngaphansi kunedolo, ngengozi yokulimala ejoyinini. Ngaphezu kwalokho, isisindo kufanele sikhuliswe kancane kancane, okucatshangwa ukuthi ngokuphindaphinda kwesihlanu imisipha kufanele izizwe ishisa kancane.

Ngokuphathelene nemishini, kungenzeka ukuzivocavoca ngomshini othize ngale njongo, lapho umuntu elungisa khona ibhentshi, ebamba amadolo futhi enze ukunyakaza kokuzivocavoca, unake ibanga lokunyakaza. Olunye ucezu lwemishini olungasetshenziswa ngumshini wokwenza umshini wokucindezela umlenze kanye nomlenze ongu-45º, futhi umuntu kufanele abeke izinyawo zakhe ekugcineni kwepuleti lokuxhasa, ukuze isithende siphume, futhi enze ukunyakaza. Kubalulekile ukuthi lezi zivivinyo zikhonjiswe ngumfundisi ngokwenhloso yomuntu.