Yintoni i-Plantar Flexion kwaye kutheni ibalulekile?

Umxholo

• Yeyiphi imisebenzi ebandakanya esi sindululo?
• Zeziphi izihlunu ezisetyenzisiweyo?
• Kwenzeka ntoni ukuba ezi zihlunu zenzakele?
• Zeziphi iindlela zonyango ezikhoyo onokukhetha kuzo?
• Ukhusela njani ukwenzakala

Yintoni i-plantar flexion?

Iplastar flexion yintshukumo apho incopho yeenyawo zakho ikhomba kude nomlenze wakho. Usebenzisa i-plantar flexion nanini na xa ume kwincam yeenzwane zakho okanye walatha iinzwane zakho.

Uluhlu lwendalo lomntu ngamnye kule ndawo luhlukile. Izihlunu ezininzi zilawula ukujikeleza kwezityalo. Nakuphi na ukonzakala kwezi zihlunu kunokunciphisa umda kuhambo lwakho kwaye uchaphazele amandla akho okwenza imisebenzi efuna ukutyala kwezityalo.

Yeyiphi imisebenzi ebandakanya esi sindululo?

Usebenzisa ukutyala okutyala kakhulu xa:

• Uyazolula kwaye walatha unyawo lwakho kude kuwe.
• Umile kwizipho zakho, njengaxa uzama ukufikelela into kwishelufa ephezulu.
• Ucinezela ezantsi kwipetroli yemoto yakho.
• Umdaniso we-ballet kwiingcebiso zezinzwane zakho (kwi-pointe).

Ukuya kwinqanaba elincinci, usebenzisa isplacion flexion ngelixa uhamba, ubaleka, uqubha, udanisa, kwaye ukhwele ibhayisekile.

Zeziphi izihlunu ezisetyenzisiweyo?

Iplastar flexion ibandakanya umzamo olungelelanisiweyo phakathi kwezihlunu ezininzi kwiqatha lakho, unyawo, nasemlenzeni. Oku kubandakanya:

Gastrocnemius: Esi sihlunu senza isiqingatha semisipha yakho yethole. Ihla ngomqolo womlenze wakho ongezantsi, ukusuka ngasemva kwedolo lakho ukuya kwi-Achilles tendon kwisithende sakho. Yenye yemisipha ephambili ebandakanyekayo ekuguqukeni kwesityalo.

Soleus: Imisipha yodwa ikwadlala indima enkulu ekujikeni kwesityalo. Njenge-gastrocnemius, yenye yezihlunu zethole ngasemva komlenze. Idibanisa nethenda ye-Achille esithendeni. Ufuna esi sihlunu ukutyhala unyawo lwakho emhlabeni.

UPlantaris: Lo msipha mde, mncinci ugijimayo emva komlenze, ukusuka esiphelweni somlenze ukuya ezantsi kwi-Achilles tendon. Isihlunu se-plantaris sisebenza ngokudibeneyo kunye ne-Achilles tendon yokutshintsha i-ankle kunye nedolo. Usebenzisa esi sihlunu ngalo lonke ixesha ume kwizikhonkwane zakho.

UFlexor hallucis longus: Le misipha ilele nzulu ngaphakathi komlenze wakho. Yehla ngomlenze ongezantsi ukuya kufikelela ezinzwaneni ezinkulu. Kuyanceda ukuba uguqule ubhontsi wakho omkhulu ukuze ukwazi ukuhamba kwaye uzibambe nkqo ngelixa ukwithupha lakho.

IFlexor digitorum longus: Le yenye yezihlunu ezinzulu kumlenze ongezantsi. Iqala ukubhitya, kodwa ngokuthe ngcembe iya isanda njengoko isihla emlenzeni. Kuyanceda ukutshintsha zonke iinzwane ngaphandle konzwane omkhulu.

Ngasemva kwetibialis: Umva we-tibialis ngumsipha omncinci olele nzulu kumlenze ongezantsi. Iyabandakanyeka ekuguqukeni kwezityalo kunye nokujika - xa ujika inyawo lodwa unyawo kwelinye inyawo.

I-Peroneus longus: Ikwabizwa ngokuba yi-fibularis longus, esi sihlunu sihamba ecaleni komlenze ongezantsi ukuya kuzwane olukhulu. Isebenza kunye ne-tibialis posterior muscle ukugcina i-ankle yakho izinzile ngelixa umile kwi-tiptoe. Iyabandakanyeka ekuguqukeni kwezityalo kunye nokuphambuka- xa ujika inyawo langaphandle ngaphandle, kude nolunye unyawo.

I-Peroneus brevis: I-peroneus brevis, ekwabizwa ngokuba yi-fibularis brevis muscle, iphantsi kwe-peroneus longus. "UBrevis" uthetha "mfutshane" ngesiLatini. I-peroneus brevis imfutshane kune-peroneus longus. Kuyanceda ukugcina unyawo lwakho luzinzile ngelixa ukutshintsha kwezityalo.

Kwenzeka ntoni ukuba ezi zihlunu zenzakele?

Ukwenzakala nakweyiphi na imisipha exhasa ukujikeleza kwesityalo kunokunciphisa umda kubuchule bakho bokuguqula iinyawo zakho okanye ukuma kwi-tiptoe. Ukulimala kweqatha, kubandakanya ukuqaqamba kunye nokuqhekeka, sesinye sezona zinto zixhaphakileyo kwiingxaki zokujika kwezityalo.

Oku kunokwenzeka kwimidlalo apho kufuneka utshintshe indlela ngokukhawuleza - njengebhasikithi- okanye kwimisebenzi ebandakanya ukutsiba.

Xa usenzakalisa izihlunu okanye amathambo amaqatha akho, loo ndawo iyadumba kwaye iyavutha. Ukudumba kunciphisa intshukumo. Kuxhomekeka ekubeni wenzakele kangakanani, usenokungakwazi ukwalatha iinzwane zakho okanye ume kwizitopu zakho de iphilise.

Zeziphi iindlela zonyango ezikhoyo onokukhetha kuzo?

Ukuthamba kwamaqatha amancinci kuhlala kunyangwa ngendlela yeRICE:

• Riqatha lakho. Musa ukubeka ubunzima kwiqatha elimele. Sebenzisa iintonga okanye izihlangu zezilima ezidityaniswe ngentsinjana / ngeplangana ukukunceda uhambe ude wenzakale.
• MnaEwe. Gquma ipakethe yomkhenkce ngelaphu uze uyibambe kwindawo eyenzakeleyo malunga nemizuzu engama-20 ngexesha, amatyeli aliqela ngemini. Ingqele iyakuthoba ukudumba. Sebenzisa umkhenkce kwiiyure ezingama-48 zokuqala emva kokwenzakala.
• Cuxinzelelo. Beka ibhandeji ebhetyebhetye ejikeleze iqatha elonzakeleyo. Oku kuya kunceda ukulawula ukudumba.
• Enyusa. Xhasa iqatha elonzakeleyo kumqamelelo ukuze uliphakamise ngaphezu kwenqanaba lentliziyo yakho. Ukuphakamisa ukwenzakala kuya kunceda ukunciphisa ukudumba.

Ukuqhekeka kuhlala kunyanga kwiintsuku okanye iiveki ezimbalwa. Ukuba iqatha lophukile, kuya kufuneka unxibe isamente. Ukuqhekeka okunzulu kunokufuna utyando ukubeka kwakhona ithambo elaphukileyo. Ngamanye amaxesha oogqirha basebenzisa ipleyiti okanye izikrufu ukubamba ithambo endaweni yalo ngelixa liphilisa.

Ukhusela njani ukwenzakala

Ukomeleza izihlunu kwiqatha lakho, emlenzeni, nasezinyaweni ezixhasa ukujikeleza kweplanti kuya kugcina unyawo lwakho lubhetyebhetye, kukhusele iqatha lakho, kwaye kuthintele ukwenzakala kwangaphambili. Ingcali yonyango inokukufundisa ukuba ungayenza njani le mithambo ngokuchanekileyo.

Ukunxiba izihlangu ezifanelekileyo kunokukunceda uphephe ukwenzakala. Zilungiselele qho xa uthenga izihlangu ezitsha. Gwema izithende eziphakamileyo - ngokukodwa ubude, izithende ezincinci ezingakuxhasi kakuhle i-ankle yakho.

Jonga ugqirha wamazinyo okanye ugqirha wamathambo ukuze ufumane iingcebiso malunga nendlela yokugcina iinyawo zakho kunye namaqatha esempilweni kwaye uthintele naziphi na iingxaki zokujikeleza kwezityalo ngaphambi kokuba ziqale.