Kutheni le nto kufuneka wenze i-Calf Workouts-Plus One to try

Umxholo

• Imisipha yethole 101
• Isizathu Sokuba Ufanele Ukhathalele Amathole Ekho
• Uya kukhulisa ukusebenza komzimba.
• Uya kuwunciphisa umngcipheko wokulimala kweenyawo.
• Uya kuphucula uluhlu lwakho lomzimba osezantsi.
• Uwavavanya njani amandla akho enkomo
• Ezona Zizilo zeNkonyana ziGqwesileyo kunye noKwenziwa
• Ukuhamba kwethole kunye nokuzolula i-Drill
• Ukuzilolonga kwethole eKhaya ukomelela
• Uphengululo lwe

Ukuba ufana nabantu abaninzi, usuku lwakho lomlenze kusenokwenzeka ukuba ujonge into enje: ukubuyisela umva imiphunga, i-goblet squats, i-thrusters, kunye ne-deadlifts. Ngokuqinisekileyo, le mithambo yomlilo iyitshise yonke imilenze, kodwa ayinyanzelekanga ukuba inike amathole akho ingqalelo engaphelelanga.

"Ii-squats kunye nemiphunga iya kusebenza amathole akho, kodwa ayijongi ngokuthe ngqo. Kufuneka wenze umthambo, njengokuphakamisa ithole okanye isithende, ukuphatha izihlunu zakho zethole njenge-squat iphatha i-glutes yakho, "kuchaza uSherry Ward, i-NSCA. -Umqeqeshi wabucala oqinisekisiweyo kunye nomqeqeshi weNqanaba leCrossFit 1 eBrick New York.

Ngenxa yokuba amathole akho liqela elincinci lemisipha, awuyi kubona ukukhula okumangalisayo kubo (okt abayi kuphuma kwijee yakho), kodwa oko akufuneki kukuthintele ekukhanyeni okubonakalayo kulomlenze usezantsi izihlunu. Yiyo le nto kufuneka uzinikele ixesha kunye namandla kwimisipha yakho yethole, kubandakanya ukuzilolonga kwamathole athile kunye nokuzilolonga kwamathole asekhaya kunye nokuhamba kwemizimba esezantsi ukuzama.

Imisipha yethole 101

Amathole akho aquka izihlunu ezibini eziphambili: i-gastrocnemius kunye ne-soleus.

• I-gastrocnemius-Isihlunu esineentloko ezimbini-sisebenza xa uphakamisa izithende. Igaywa kakhulu xa umlenze wakho wandiswa okanye idolo lithe tye. Mhlawumbi uqaphela ukuba ukhangele iintloko zayo (i-pun ehloselwe) rhoqo xa usenza i-step-up kwaye ulungelelanise umlenze wakho okanye unxibe isihlangu ngesithende.
• Isoleus sisihlunu esingaphantsi kwegastrocnemius esihla ubude bomlenze ongezantsi. I-soleus isebenze ngakumbi xa idolo ligobile.

Zombini izihlunu zinceda kwi-plantar flexion, okanye ekukhombiseni iinyawo / iinzwane. "I-gastrocnemius kunye ne-soleus isebenza njenge-shock absorber kunye ne-plantar flexor enamandla yonyawo," kusho uYolanda Ragland, D.P.M., ugqirha we-podiatric, kunye nomsunguli kunye ne-CEO ye-Fix Your Feet. I-gastrocnemius isebenza ikakhulu kwi-locomotion (ukuhamba, ukubaleka, nokukhwela ibhayisekile) kuba iwela amalungu amaninzi (iqakala nedolo), uyacacisa. Kwaye i-soleus sisakhiwo esichasene nomxhuzulane-intsingiselo, sisihlunu esisebenza ngokuyintloko ukugcina ukuma okuthe tye kwaye kubalulekile kwiintshukumo apho kufuneka usebenze ngokuchasene nomxhuzulane (njengokuxhuma), utsho.

Isizathu Sokuba Ufanele Ukhathalele Amathole Ekho

Amathole akho anokuba yincinci xa kuthelekiswa ne-quads okanye i-glutes, kodwa-ngeendlela ezininzi-imisipha ebalulekileyo yamandla. Zisebenza njengesiseko samandla okushukuma kwemihla ngemihla, njengokuhamba, ukubaleka, kunye nokutsiba. Nazi ezinye zeenzuzo zokwakha amathole omeleleyo nahambayo.

Uya kukhulisa ukusebenza komzimba.

"Yonke imidlalo iyaxhamla kumathole omeleleyo; bayinxalenye yoxanduva lokwenza intshukumo ezinyaweni zakho," utshilo uJason Loebig, uqeqesho lwaseNike olusekwe eChike kunye nomqeqeshi obalekayo kunye nomsunguli weLive Better Co, iqonga lokuqeqesha impilo. Xa usenza intshukumo ye-locomotive njengokubaleka okanye ukutsiba, amathole akho ayanceda ekufumaneni nasekuveliseni amandla, ecaleni kwezinye iindawo zonyawo, iqatha, kunye neetoni ezixhasayo, njengethambo le-Achilles (ibhendi yethishu ebambelela kwimisipha yethole lakho kwithambo lesithende), Ucacisa uLoebig. Ngokuqinisa imisipha yethole, ubeka imilenze yakho ukuphatha umthwalo omningi.

"Amathole omeleleyo, kunye noluhlu oluhle lokuhamba kunye nokulawulwa kweqatha, anokunceda ekwamkeleni nasekuveliseni amandla angaphezulu emhlabeni, okukhokelela kwizantya ezinamandla zokubaleka kunye nokutsiba okuphezulu okuthe nkqo xa kudityaniswa nentshukumo efanelekileyo emadolweni nasinqeni. ," uthi.

Ke ukuba ufuna ukonyusa umphakamo wokutsiba kwebhokisi yakho okanye ukucheba imizuzwana kumdewu oziimitha ezingama-200, lixesha lokugxila ekwakheni amathole angcono ngokuzilolonga kwethole kunye nokushukuma kokuhamba. "Ngokuqinisa izihlunu zethole, eli lelinye ithuba lokwenza [izihlunu] ezininzi zisebenze ngokuhamba," utshilo uWard. (Idibeneyo: Ubaleka njani ngokukhawuleza ngaphandle koqeqesho ngakumbi)

Uya kuwunciphisa umngcipheko wokulimala kweenyawo.

Ukongeza kwizibonelelo zokusebenza, amathole akho anceda ngokuhamba ngeenyawo kwaye achaphazela ukubanakho ukulungelelanisa. "Amathole adlala indima ebalulekileyo kungekuphela kumlenze wangasentla kunye nokugcina ukuma kodwa aneempembelelo ezibonakalayo ezinyaweni," utshilo uGqirha Ragland. "Iziko lomzimba wethu lomxhuzulane libheke phambili emzimbeni, nto leyo ebangela ukuba umzimba uncike phambili. Nangona kunjalo, ngokwemvelo asithembeli phambili ngenxa yokuchasana kwemeko yethu eqhubekayo ye-plantar flexion [ngezihlunu zethole], ukubonelela ngokuthe tye. uzinzo nokuma komzimba, "uyacacisa.

Ngenxa yokuba amathole aqhagamshelwe ngamalungu amaninzi, kubandakanya iqatha kunye nedolo, zichaphazela uninzi lweetoni kule ndawo. Xa ufinyeze (aka tight) okanye ubuthathaka amathole, inokuthi ngokungathanga ngqo okanye ngokuthe ngqo ikhokelele kubuninzi bezifo zonyawo, kubandakanya i-plantar fasciitis, i-Achilles tendonitis (ukwenzakala okugqithisileyo kwitoni ye-Achilles), kunye ne-ankle sprains kunye nokwaphuka, phakathi kolunye unyawo imiba, utsho uGqr. Ragland. (Idibeneyo: Izixhobo eziPhambili zokubuyisela ukuNceda ukunciphisa ubuhlungu kwi-Plantar Fasciitis)

"Ukomeleza imisipha yethole kubalulekile ekukhuseleni ukulimala kunye nokuphuhlisa ubunikazi bomntu, okanye ukuqonda umzimba, njengoko ulungiselela kwiindiza ezahlukeneyo zokuhamba (ngaphambili, ngasemva, ngapha nangapha, njl.)," kusho uWard. (Ngakumbi apha: Kutheni zonke iimbaleki zidinga uQeqesho oluQhelekileyo kunye noZinzo)

Uya kuphucula uluhlu lwakho lomzimba osezantsi.

Ngokudubula amathole akho, unokwandisa uluhlu lwakho lwentshukumo, utshilo uWard. Ngoba? Amathole aqinileyo angasebenziyo okanye asetyenziswe ngokugqithiseleyo angenza i-ankle yakho ibe yinto eguquguqukayo, okwenza kube nzima ukwenza izivivinyo ezinobunzima kunye noluhlu olupheleleyo lokunyakaza, ngokutsho kwe-American Academy of Podiatric Sports Medicine (AAPSM). "Ukuba unamathole aqinileyo kwaye wenza i-squat yangaphambili, umzekelo, uyakuqaphela ukuba izithende zakho ziyaphakama emhlabeni okanye amaqatha akho angena ngaphakathi. Oku kuthintela uluhlu lwakho lokuhamba kunye nokulungelelana ngokubanzi kwindawo ohlala kuyo," utsho Iwadi.

Nantsi into: Umzimba wakho uhamba kwikhonkco le-kinetic, oku kuthetha ukuba ukuhamba kwelinye ilungu kuchaphazela ukuhamba kwamanye amalungu. Ke ukuba unamathole aqinileyo, awusakhi ngokwaneleyo amandla ukusuka emhlabeni ukuya kusebenze ii-glute kunye nemisipha yakho kwiskat. UDkt. Ragland uthi inxalenye ephantsi yamathole eyenza i-tendon ye-Achilles ifaka kwi-calcaneus, ithambo elikhulu lonyawo, eliqinisa ukuzinza kwe-ankle-into edlala indima enkulu ekuqhumeni, nayo.

Qaphela: Ukuba i-hip flexors yakho ibuthathaka, inokuchaphazela kakubi amathole akho. "I-tight hip flexor ingabangela i-hamstring eqinile kunye nefutshane enokuthi ihlehlise kwi-gastrocnemius. Le meko ibizwa ngokuba yi-reciprocal effect of tight hip flexors, "kusho uDkt Ragland.

Ukuba i-hamstrings kunye namathole akho aqinile, uDkt. "Ukuba womeleza le mimandla, imisipha kunye namathole akufuneki enze wonke umsebenzi, kwaye ngokulingeneyo ukwandisa i-gastrocnemius kuya kuthintela ukwenzakala njengokutsala izihlunu kunye nemisipha eqhekekileyo," ucacisa.

Uwavavanya njani amandla akho enkomo

Awuqinisekanga apho amathole akho kunye nemigqa kunye nemisipha ejikeleze amaqatha akho? Iwadi icebisa ukuba kuvavanywe ngokulinganisa ngomlenze omnye imizuzwana engama-60 iingalo zakho ziye emacaleni. Ufuna ukuzama i-drill efanayo ngamehlo akho avaliweyo, kakhulu. "Jonga ixesha elingakanani onokulinganisela ngamehlo avaliweyo kwaye avulwe. Qinisekisa ukuba unendawo ecacileyo xa usenza lo msebenzi," utshilo. Ukuba awukwazi ukulinganisa imizuzwana ye-10 (ngaphandle kokuhambisa kakhulu unyawo oluphantsi okanye uthinte olunye unyawo emhlabeni), ngoko unokuba semngciphekweni omkhulu we-ankle sprain, ngokutsho kwe-Advanced Physical Therapy Education Institute. Intsingiselo, kuya kufuneka unikezele ixesha elithile kwiqatha lakho kunye namandla ethole kunye nokuhamba. (Zama ezinye iimvavanyo zokulinganisela ukukala amandla akho.)

Ezona Zizilo zeNkonyana ziGqwesileyo kunye noKwenziwa

UWard uthi umthambo wethole ojolise ekulayisheni i-eccentric (xa isihlunu sikhula phantsi komthwalo vs. Ukunciphisa) yeyona nto ingcono ukomeleza le misipha. Ukuphakama kwethole kunye nokuphakama kwesithende kukuya kwimithambo yamandla, kunye nokuphakamisa iinzwane ukubanceda ukuba baphikise kwaye basebenze i-shin (umsipha ngaphambili kumlenze ongezantsi). Ngokuphathelene nokuzilolonga kwethole okuguqukayo, intambo yokutsiba inceda ukwahlula amathole kwaye isebenza ngokuhamba kakuhle kwamaqatha.

“Xa utshisa izihlunu zakho zethole, loo mandla amandla aya kudluliselwa esinqeni ukuze utsibe phezulu,” utshilo uWard. "Ukwenza ukubola kwe-agility kwileli yesantya okanye ukudlala i-hopscotch kuyakusebenza namathole.

Enye yeethambo lomthambo likaLoebig alithandayo kukuphinda ubuye umva ukuya kuma emadolweni ukuze unyuse ithole. "Kukuzilolonga okungakhethi cala elinye, kugqitywe ukuma ngonyawo-nye kugxilwe kumandla nakwimilinganiselo," utshilo uLoebig. Zama oku kulolonga umzimba kunye nobunzima bomzimba wakho kwaye emva koko wongeze ubunzima nje ukuba amandla kunye nokulinganisela kwakho kuphuculwe.

"Ukujolisa kwi-gastrocnemius, ekufuneka ibe yeyona nto iphambili ekugxilwe kuyo ubungakanani bokwakha kunye namandla kumathole, yenza ithole elimileyo liphakamise kwindawo yomlenze othe tye," utshilo uLoebig. Uqeqesho kwindawo yoqhekeko ukulayisha i-ankle yangasemva ngomlenze othe tye (njengoko unokwenza kwimigca yengalo enye) kunokunceda ekwakheni amandla eqatheni, utshilo. I-soleus ifumana uninzi lwesenzo xa idolo lakho ligobile, ngoko ke uLoebig ucebisa ukuba ithole linyuse ithole kwindawo ehleliyo eligobileyo ukuze lijolise kulo.

Ukukunceda womeleze amathole akho, zama ezi ziqhelo zokushukuma kunye nalo mthambo wethole uyilwe nguWadi.

Ukuhamba kwethole kunye nokuzolula i-Drill

• Qengqa ithole usebenzisa ibhola ye-lacrosse okanye i-roller roller, ugxile kwiindawo apho uziva uxinene khona. Qengqa ibhola ye-lacrosse phantsi kwenyawo ngokunjalo.

• Iplarar flexion (yalatha iinzwane) kunye ne-dorsiflexion (izisa unyawo ukuya kwi-shin) yolula ngebhanti elichasayo ngokusongela ibhanti ejikeleze ibhola yeenyawo zakho.

• Ndihleli kwindawo ephantsi.

• Ukujikeleza kwe-hip yangaphakathi nangaphandle (i-aka 90-90 stretch): Hlala phantsi kunye nomlenze wasekhohlo ogobileyo kwi-angle ye-90-degree phambi komzimba, ithanga liqhubela phambili lisuka kwi-hip kunye ne-shin ngokuhambelana phambi kwegumbi. okanye mat. Umlenze wasekunene ugobile kwi-angle ye-90-degree, umlenze uthabath 'icala ecaleni kwethanga lasekunene, kwaye ithole lasekunene likhomba ngasemva. Zombini iinyawo ziyaguquguquka. Gcina oku kolulwa imizuzwana engama-30-60 emva koko utshintshe amacala.

• Inja ejonge ezantsi.

• I-Static heel drop: Yima emphethweni wesinyathelo okanye ibhokisi kwaye uwise isithende esinye ukuya emgangathweni, ugcine i-ankle ingathathi hlangothi. Bamba imizuzwana engama-30, emva koko utshintshe amacala kwaye uphinde. Zama ukuguquguquka kolu luhlu ngokujika unyawo lwakho ngaphakathi nangaphandle ukuze ujolise kwii-engile ezahlukeneyo zemisipha yethole.

Ukuzilolonga kwethole eKhaya ukomelela

2-1-2 Ithole Linyusa

A. Yima ngenyawo ububanzi benyonga kwaye iinzwane zijonge phambili. Bamba i-dumbbell ephakathi ukuya kobunzima kwisandla ngasinye ngeengalo ngamacala.

B. Ukubala ukuya kwezimbini, phakamisa izithende kancinci emgangathweni ukulinganisa kwiibhola zeenyawo. Bamba esi sikhundla umzuzwana omnye ngaphambi kokuba unciphise ukubuyela ezantsi ukubala okwesibini. Kuphephe ukuqengqeleka amaqatha ngaphakathi okanye ngaphandle ngelixa usenza umthambo.

Yenza iiseti ezi-3 ze-15 ukuya kwi-20 reps.

2-1-2 Ukuhla Kwesithende Ukunyuka Kwethole

A. Yima emphethweni wenyathelo okanye ibhokisi kunye ne-forefoot kwisinyathelo, ngoko izithende ziphuma kwinqanaba.

B. Ukubala ukuya kwezimbini, cotha isithende esinye ukuya phantsi. Bamba oku kuthoba isithende umzuzwana omnye emva koko uphakamise isithende ukuza kwibhola yeenyawo imizuzwana emibini.

C. Phinda kwakhona komnye umlenze. Yimpendulo enye.

Yenza iiseti ezi-3 ukuya kwezi-10 ukuya kwezi-15.

Ehleli Ithole Phakamisa

A. Hlala esitulweni okanye ebhokisini kubude obufanelekileyo ukuze amadolo enze ii-angles ezingama-90. Bamba i-dumbbell ephakathi ukuya kwenzima ngokuthe nkqo kwisandla ngasinye, ngoko ubunzima bulungelelaniswa kwelinye icala phezu kwethanga ngalinye. Gcina ingqokelela yokuzibandakanya kunye nomzimba omde kuyo yonke intshukumo.

B. Phakamisa izithende ezisemgangathweni kangangoko kunokwenzeka, uza kwiibhola zeenyawo.

C. Izithende ezantsi ezantsi zibuyele emhlabeni.

Yenza iiseti ezi-3 ze-15 ukuya kwi-20 reps.

Uhleli kwi-Inversion kunye ne-Eversion kunye ne-Resistance Band

A. Hlala phantsi ngemilenze yolulwe ngokupheleleyo, kwaye usonge ibhendi ende yokumelana ujikeleze iarches yeenyawo zombini. Bamba ibhendi yokumelana ngezandla zozibini.

B. Jika iinyawo kancinci ungene ngaphakathi kwaye uzilungelelanise iinyawo zakho ubheke phezulu iinzwane zakho, emva koko tsala iinzwane zakho uye kwi-shin yakho, ushukuma ngokuchasene nebhanti. Bamba esi sikhundla imizuzwana embalwa ngaphambi kokuba ubuyele kwindawo yokuqala.

C. Emva koko, jika iinyawo zakho ngaphandle kwaye uguqule iinyawo zakho kunye neenzwane zakho, uze utsalo iinzwane zakho ziye kwi-shin yakho. Bamba esi sikhundla imizuzwana embalwa ngaphambi kokuba ubuyele kwindawo yokuqala.

Yenza iiseti ezi-3 ukuya kwezi-10 ukuya kwezi-15.

Uphengululo lwe