Olona hlobo lusebenzayo lwamathole kunye nendlela yokwenza

Umxholo

• 1. Ukuma kwethole okanye ithole
• 2. Ithole ngaphakathi inyathelo
• 3. Ithole elibodwa
• 4. Kuhleli ithole

Ukuzivocavoca ithole yinxalenye ebaluleke kakhulu kuqeqesho lomlenze, njengoko ivumela izihlunu zamathole ukuba zisetyenziselwe ukuqinisekisa uzinzo olukhulu emntwini, amandla kunye nomthamo omkhulu, ngelixa kukwakhuthazwa nentambo entle yomlenze.

Ithole lenziwe ngamaqela amabini aphambili ezihlunu:

• USoleus, okanye umsipha wedwa: sisihlunu esingezantsi, kwinxalenye engaphakathi yethole, kodwa lelona linika umthamo omkhulu. Esi sisihlunu sethole esifutshane kwaye sithandwa yimithambo ehleliyo;
• Imisipha yeGastrocnemius: sesona sihlunu siphezulu sisohlulwa kubini, esinika ubume bethole elaziwayo. Esi sisihlunu sethole esinde kwaye sisebenza kakuhle xa sukuma.

Ukufumana iziphumo ezilungileyo ngokunxulumene nethole, kufuneka wenze ubuncinci imithambo emi-2 ukuze usebenze zombini ezi ntlobo zezihlunu. Kuba izihlunu zethole zibekwe ngendlela eyahlukileyo kwaye zixhuma kwiindawo ezahlukeneyo, ukukhula kwazo kuya kuxhomekeka kwimithambo eyahlukeneyo, egxile kwiqela ngalinye okanye elisebenza zombini ngokungangxami. Ukongeza, njengoko ithole lisisihlunu esincinci, kuthatha ixesha elincinci ukubuyela kwimeko yesiqhelo kwaye kunokuqeqeshwa ukuya kuthi ga kathathu ngeveki.

Kuzo zonke ezi zinto zilandelayo, kuyacetyiswa ukuba wenze iiseti zoqeqesho ezi-3 ngeentshukumo ezili-12 ukuya kwezingama-20 kunye nemizuzwana engama-20 ukuya kwengama-30 yokuphumla, okanye ngokokucetyiswayo yingcali yemfundo ngokwasemzimbeni ngokwenjongo yomntu:

1. Ukuma kwethole okanye ithole

Lo msebenzi ngowona wenziwa kakhulu, ikakhulu ngabaqalayo, kuba ilula kwaye ihlala isetyenziswa njengendlela yokuqhelanisa umsipha nokuhamba. Kule hlobo lokuzilolonga, zixhase nje eludongeni okanye ebhentshini, yima ngeenyawo kwaye ubuyele kwindawo yokuqala, wenze oku kulandelelana ngokwesindululo somyaleli.

Ukomeleza umsebenzi wemisipha, kunokucetyiswa ukuba ubeke oonogada, kuba ngale ndlela kuya kubakho ukuxhathisa okukhulu ekuhambeni, ukwandisa uxinzelelo lomthambo kunye nokuthanda iziphumo.

2. Ithole ngaphakathi inyathelo

Lo msebenzi uyantlukwano kwindlela yokuphakamisa ithole eliqhelekileyo, kodwa lwenziwa ngamandla amakhulu ukukhulisa ithole ngomthamo omkhulu namandla angaphezulu, ngomsebenzi ikakhulu wesisu se-gastrocnemius. Kulolu hlobo lokuzilolonga ubunzima abunamsebenzi, kodwa uluhlu lwentshukumo: kokukhona uluhlu lukhulu, kokukhona umsebenzi womsipha wethole mkhulu.

Ukwenza lo msebenzi kufuneka:

1. Khwela phezu inyathelo okanye kwinyathelo;
2. Shiya kuphela incam yeenyawo ixhaswe, ugcine isithende singasekelwanga;
3. Yolula ithole lakho, utyhalele phezulu umzimba wakho, usebenzisa amandla kangangoko, ngokungathi uza kutsiba, kodwa ungakhange uthathe iinyawo zakho phantsi. inyathelo okanye inyathelo;
4. Yehla kwakhona, uvumele izithende zakho zidlule kancinci kwinqanaba le inyathelo okanye inyathelo, ngelixa umsipha wolula.

Kubaluleke kakhulu ukwenza ngokuchanekileyo inyathelo lokugqibela lomthambo, njengoko likuvumela ukuba usebenze izihlunu zakho ngokupheleleyo. Okwangoku kubalulekile ukugcina indawo ubuncinci be-1 yesibini, ngaphambi kokuphakama kwakhona, ukuqinisekisa ukuba amandla aqokelelwe kwithenda anexesha lokuchithwa, esebenza kuphela kwimisipha.

3. Ithole elibodwa

Ukuphakanyiswa kwethole elizimeleyo lolunye umahluko wokuphakanyiswa kwethole eliqhelekileyo, okwenziwa ngomlenze omnye ngexesha. Lo msebenzi ulungile ukuqinisekisa ulungelelwaniso kuphuhliso lwezihlunu zomlenze ngamnye, ukuthintela ukuba ubunzima obukhulu buxhaswa ngomnye wemilenze.

Ukwenza oku kuphakanyiswa kwethole, ungaphinda usebenzise i inyathelo okanye inyathelo kwaye:

1. Khwela phezu inyathelo okanye kwinyathelo;
2. Shiya kuphela incam yonyawo olunye oluxhaswayo, ukugcina isithende singasekelwanga;
3. Shiya omnye umlenze ugobile okanye woluliwe, kodwa ungaphumli kwi inyathelo, inyathelo okanye emgangathweni;
4. Yolula ithole, utyhale umzimba phezulu de umsipha ufikeleleke ngokupheleleyo;
5. Yehla kwakhona, uvumele isithende sidlule kancinci kwinqanaba le inyathelo okanye inyathelo.

Okokugqibela, kufuneka utshintshe umlenze wakho kwaye uphinde umthambo.

Ukuququzelela umthambo, ungabeka i inyathelo phambi kodonga, ukuze kuxhaswe izandla zakho kwaye kuthintelwe ukungalingani. Lo msebenzi ungenziwa ngaphandle kwe inyathelo, ngeenyawo ezimbini uphumle phantsi kwaye enye imisiwe, kwaye uqiniswe xa ubambe i-dumbbell okanye i-washer ngezandla zakho ngexesha lokuqonda kwayo.

4. Kuhleli ithole

Ukwenza umthambo wokuma okanye wokuhlala uphakamisa imisipha yamathole ngokwahlukileyo, ke lo msebenzi kufuneka uhlale uyinxalenye yoqeqesho. Nangona kukho oomatshini abathile bokwenza lo msebenzi kwindawo yokuzivocavoca, inokwenziwa kuphela ngokusetyenziswa kweedumbbells okanye iintsimbi. Ukwenza njalo, kufuneka:

1. Hlala kwisitulo ukuze amadolo akho agobe kwi-angle engama-90º;
2. Beka i-dumbbell edolweni ngalinye, ugcine iinyawo zakho zicaba phantsi;
3. Phakamisa isithende, ugcine incam yonyawo emgangathweni;
4. Bamba indawo umzuzwana omnye kwaye ubuyele kwindawo yokuqala iinyawo zakho zixhaswe kakuhle.

Kulo msebenzi, ingqalelo kufuneka ihlawulwe ekuphakameni kwebhentshi, njengoko i-hip ayifanele ibe phezulu okanye ibe ngaphantsi kwedolo, kunye nomngcipheko wokulimala kwidibeneyo. Ukongeza, ubunzima kufuneka bonyuswe ngokuthe ngcembe, eyona nto ifanelekileyo kukuba ngokuphindaphinda kwesi-5 isihlunu kufuneka sizive sitshisa kancinci.

Ngokunxulumene noomatshini, kunokwenzeka ukwenza umthambo kumatshini othile ukulungiselela le njongo, apho umntu ehlengahlengisa ibhentshi, ebambe amadolo kwaye enze intshukumo yomthambo, ejonge kuluhlu lwesindululo. Esinye isixhobo esinokusetyenziswa ngumatshini wokwenza umatshini wokucinezela umlenze kunye nomlenze we-45º, kwaye umntu kufuneka abeke iinyawo zakhe ekupheleni kwepleyiti yenkxaso, ukuze isithende siphume, kwaye enze intshukumo. Kubalulekile ukuba le mithambo ibonakaliswe ngumhlohli ngokwenjongo yomntu.