Mhuru dzinogona kusvika pakuonekwa semhasuru dzinonyanya kutsamira pa genetics kuwedzera huwandu hwadzo. Saka kana zvakakuomera kuti uwane simba, zvingava zvakajairika. Kune avo vane kusununguka kukuru kwekuvakudziridza pasinei nekuita kwakasarudzwa, asi vamwe vanowana zvakaoma kudikitira uye misodzi. Usazvidya moyo, tiripo kuti tikubatsire muhondo iyi. Zvinhu zvinonyanya kupesvedzera ndezvi: kuva nechitsitsinho chipfupi cheAchilles, muromo wakareba uye chikamu chepamusoro chefibers dzinokurumidza kutsemuka.
Chimwe chinhu chekufunga nezvacho ndechekuti vanhu vanofambisa mhuru zuva nezuva nekufamba kuri nyore, saka isu tinofanirwa kuarovedzera nekukurudzira kunze kwemaitiro edu emazuva ese.
mhuru anatomy
Tisati tapinda mumhando yakakodzera yekudzidziswa kwechikamu ichi chemuviri, zvinonakidza kuti tinoziva kuti mhasuru dzipi dzinodzigadzira. Tichasangana ne triceps surae, soleus uye plantar muscles, iyo ine Achilles tendon yakafanana.
The tsandanyama chirimwa inoyera pakati pe5-10 centimita, uye kune pakati pe7-10% yevanhu vasina, asi isu hatifaniri kunetseka nokuti haina basa mu hypertrophy. The gastrocnemius Ndiyo tsandanyama inonyanya kuoneka yemhuru uye ndiyo yatinosanganisa tese sepack imwe chete. Inotanga kubva kuseri kwemabvi uye yakabatanidzwa kune Achilles tendon. Basa rayo guru nderokusimudza chitsitsinho (plantar flexion) uye ine basa rinokosha mukutenderera kwemabvi.
El chete, kune rumwe rutivi, iri pasi pe gastrocnemius, inoyambuka chete chidzitiro uye basa rayo guru ndiro plantar flexion. Zvidzidzo zvakawanda zvinovimbisa kuti tsandanyama iyi inoumbwa neinononoka twitch fibers uye gastrocnemius nechikamu chakafanana chekunonoka uye nekukurumidza twitch fibers.
Nzira yekudzidzisa sei chikamu ichi chemuviri?
Sezvakaita mune zvese zviitwa zvatinoita kuti tiwedzere mhasuru vhoriyamu, chinhu chikuru ndechekushanda nehuwandu hwakazara hwekufamba. Uye kukoshesa kwakakosha kunofanira kuiswa pachikamu chepamusoro chekudzokorora, umo tinofanira kubvumirana nemhuru zvakanyanya sezvatingagona.
Kana tikakwanisa kuvachengeta vakaomarara isu tichiita chiitwa, isu tichava nechikamu chikuru chebasa rakaitwa, saka iwe unofanirwa kuve wakanyanya kutarisisa. Nekuita macontractions kwemasekonzi maviri uye kutambanudza kwesekondi pazasi, tinenge takanaka.
Kunyangwe zvakadaro, haugone kukanganwa kuita yako kutambanudza kwakaringana pakupera kwechikamu chekudzidziswa. Nenzira iyi tinobatsira kupora kwemhuru uye kuwedzera fascia yekuvandudza tsandanyama kukura.
High reps ine huremu hwakaderera kana imwe nzira yakapoteredza?
Kana iwe uchifunga kuti une genetic chipo, unogona kunge wakakwanisa kukudziridza mhuru nekuita maekisesaizi ekutanga senge squats kana kufa. Asi, mune zvakapesana, iwe uchafanirwa kuwedzera chaiwo maekisesaizi eiyi nzvimbo yegumbo.
Usafunga zvakanyanya pamusoro pekuti iwe unofanirwa kuita nhamba yepamusoro ye reps ine huremu hushoma, kana kana mashoma reps uye mutoro wepamusoro uri nani. Edza kusanganisa siyana mukushanda kwako uye tamba pakuita maitiro akasiyana kuti uwane zvitsva zvinokurudzira.
Iwe unogona kunge uchinetseka kana isu tichigona kudzidzisa iyo gastrocnemius uye soleus zvakasiyana, uye hongu. Iyo gastrocnemius inoumba lateral uye yepakati musoro wemhuru uye inowanzogadzirwa nekumira kunosimudza nemabvi akakiiwa. Pane kudaro, iyo soleus inoiswa mukushanda kwakazara mune izvo zviitwa umo mabvi akakotama kana kuchinjika zvishoma, sekusimudza chitsitsinho chakagara kana kudzokorora kwembongoro.
The best mhuru maekisesaizi
Zvakajairika kuti havasi vese vane nguva yekutsaurira chaiyo kudzidziswa kune mhuru, kunze kwekunge iwe uine yakakosha mairi. Nekudaro, isu takasarudza akanakisa maekisesaizi kuitira kana iwe uchida kuwedzera stimuli itsva kumaitiro ako uye kugadzirisa huwandu hwemhuru dzako.
Yakagara Mhuru Inosimudza
Unongoda bhenji kana dhirowa kuti ugare. Sarudza bhero kana maviri e dumbbells pachiitwa ichi. Tarisa pakutevera rwendo rwakazara uye usatadza nekusarudza huremu hwakanyanya. Unogona kutamba nenguva, uchidzika zvishoma nezvishoma uye uchikwira nekukurumidza, semuenzaniso.
Yakagara Mhuru Inosimudza Nekumbomira
Muchiitiko ichi, chinzvimbo chakafanana nechapfuura, chete nguva yekumira ichasiyana. Kumbomira kunofanirwa kuitwa kumusoro, kuzasi, kana zvese kana uchikwanisa kuzvitakura (masekonzi maviri anokwana). Kuti upedze huwandu hwedzokororo, iwe uchafanirwa kudzikisa mutoro wawakajaira muchiitwa ichi.
Akagara Mhuru Inoputika Inosimudza
Tinoenderera mberi nechinzvimbo chimwe chete, asi ikozvino tichasimbisa kuzviita nekukurumidza sezvatinogona. Iyi tekinoroji inonakidza kuita zvakare mushure mekusvika kukundikana mune imwe seti, asi chete kana uine ruzivo rwakawanda rwekudzidzisa mhuru.
kumira unilateral simudza
Pano iwe unofanirwa kubhadhara kune chibvumirano uye kutambanudza mhuru kusvika pakakwirira. Kana ukazviita zvakanaka, uchaona kushanda kwemhasuru. Hazvifanirwe kuve zvakakosha kutakura uremu, uremu hwemuviri wako hunogona kukwana. Kana iwe uchida kuwedzera mutoro, unogona kuzvibatsira iwe neyakagadziriswa squat bar kuti uwanewo kugadzikana.
Squat kuti parallel
Kunyangwe iwe wakaneta nekuita squats, iwo akakodzera kurovedza muviri kuwedzera tsandanyama vhoriyamu yemhuru. Ichi chikamu chemuviri chine basa rekuchengetedza mabvi akabatana akagadzikana, saka inofanirwa kushanduka kuti itsigire mitoro inowedzera.
Ankle inosvetuka
Zvese zvine chekuita ne plyometrics ipfungwa yakanaka nguva dzose. Kuti uite kusvetuka uku, unogona kuzvibatsira nebhandi re elastic kana bhari inotsigirwa nekeji. Nenzira iyi iwe uchakwanisa kusvetuka uchishandisa mhuru uye chitsitsinho zvakanyanya, uchichengeta mabvi akatwasuka uye pasina kunyatsotsigira chitsitsinho.