Amathole angabhekwa njengemisipha encike kakhulu kuzakhi zofuzo ukwandisa umthamo wawo. Ngakho uma kunzima kakhulu kuwe ukuthola amandla, kungase kube yinto evamile. Kukhona labo abanokukhululeka okukhulu ukuzithuthukisa kungakhathaliseki ukuthi bakhethwe kanjani, kodwa abanye bakuthola kunzima ukujuluka nokukhala. Ungakhathazeki, sikhona ukuze sikusize kule mpi. Izici ezizoba nomthelela omkhulu yilezi: ukuba nesithende se-Achilles esifushane, uqhwaku olude kanye nephesenti eliphezulu lemicu esheshayo.
Esinye isici okufanele sicatshangelwe ukuthi abantu banyakazisa amankonyane nsuku zonke ngokuhamba nje okulula, ngakho kufanele siwavocavoce ngezinto ezishukumisa umzimba ngaphandle kwendlela yethu evamile.
ithole anatomy
Ngaphambi kokungena ohlotsheni olufanele lokuqeqeshwa lwale ngxenye yomzimba, kuyathakazelisa ukuthi sazi ukuthi yiziphi izicubu ezakhayo. Sizohlangana ne-triceps surae, imisipha ye-soleus ne-plantar, ene-tendon ye-Achilles efanayo.
Umsipha isitshalo ikala phakathi kwamasentimitha angu-5-10, futhi kukhona phakathi kuka-7-10% wabantu abangenayo, kodwa akufanele sikhathazeke ngoba ayibalulekile ku-hypertrophy. I i-gastrocnemius Ingumsipha obonakala kakhulu wethole futhi yilokho sonke esikuhlanganisa njengephakethe elilodwa. Iqala ngemuva kwedolo futhi inamathele ku-Achilles tendon. Umsebenzi wayo oyinhloko ukuphakamisa isithende (i-plantar flexion) futhi inendima ebalulekile ekuguqeni kwamadolo.
El yedwa, ngakolunye uhlangothi, itholakala ngaphansi kwe-gastrocnemius, iwela iqakala kuphela futhi umsebenzi wayo oyinhloko i-plantar flexion. Ucwaningo oluningi luqinisekisa ukuthi lesi sicubu sakhiwe imicu ehamba kancane kanye ne-gastrocnemius ngengxenye efanayo yezintambo ezihamba kancane futhi ezisheshayo.
Indlela yokuqeqesha le ngxenye yomzimba?
Njengakuzo zonke izivivinyo esizenzayo ukuze sikhulise umthamo wemisipha, into esemqoka ukusebenza ngohlu oluphelele lokuhamba. Futhi ukugcizelela okukhethekile kufanele kubekwe engxenyeni engenhla yokuphindaphinda, lapho kufanele sifinyeze ithole ngokusemandleni ethu.
Uma sikwazi ukuzigcina zishubile ngenkathi senza umsebenzi, sizoba nengxenye enkulu yomsebenzi owenziwe, ngakho kufanele ugxile kakhulu. Ngokwenza ukufinyela imizuzwana emibili futhi sinwebe isekhondi ngezansi, sizobe silungile.
Noma kunjalo, awukwazi ukukhohlwa ukwenza ukwelula kwakho okufanele ekupheleni kweseshini yokuqeqesha. Ngale ndlela sisiza ukubuyiswa kwethole futhi sikhulise i-fascia ukuthuthukisa ukukhula kwemisipha.
Ama-reps aphezulu anesisindo esiphansi noma ngenye indlela?
Uma ucabanga ukuthi unesiphiwo sofuzo, kungenzeka ukwazile ukuthuthukisa amathole ngokwenza izivivinyo eziyisisekelo kuphela njengama-squats noma ama-deadlift. Kodwa, esimweni esiphambene, kuzodingeka ungeze izivivinyo ezithile zale ndawo yomlenze.
Ungacabangi kakhulu mayelana nokuthi kufanele wenze inombolo ephezulu yokuphindaphinda ngesisindo esiphansi, noma uma ukuphindaphinda okumbalwa nomthwalo ophakeme kungcono. Zama ukufaka okuhlukahlukene ekusebenzeni kwakho futhi udlale ukwenza imizila eyahlukene ukuze uthole izikhuthazo ezintsha.
Ungase uzibuze ukuthi singakwazi yini ukuqeqesha i-gastrocnemius ne-soleus ngokuhlukile, futhi yebo. I-gastrocnemius yakha inhloko yethole engemuva naphakathi futhi ngokuvamile ithuthukiswa ngokuphakama okumile ngamadolo akhiyiwe. Esikhundleni salokho, i-soleus isetshenziswa ngokugcwele kulezo zivivinyo lapho amadolo egobile noma anyakaziswa kancane, njengokuphakanyiswa kwesithende esihlezi noma ukuphindaphinda kwembongolo.
The best ithole umzimba
Kuvamile ukuthi akuwona wonke umuntu onesikhathi sokuzinikezela ukuqeqeshwa okuthile etholeni, ngaphandle uma unento ebaluleke kakhulu kuyo. Kodwa-ke, sikhethe izivivinyo ezingcono kakhulu uma ufuna ukwengeza izivuseleli ezintsha ezinkambisweni zakho futhi uthuthukise ivolumu yamathole akho.
Ithole Elihlezi Liphakamisa
Uzodinga kuphela ibhentshi noma idrowa ukuze uhlale kulo. Khetha i-barbell noma ama-dumbbell kulo msebenzi. Gxila ekulandeleni uhla olugcwele lokuhamba futhi ungoni ngokukhetha isisindo esiphezulu kakhulu. Ungakwazi ukudlala ngezikhathi, wehla kancane futhi ukhuphuka ngokushesha, isibonelo.
Ithole Elihlezi Liphakama Ngokuma Isikhashana
Kulokhu, isikhundla sifana nesedlule, isikhathi sokumisa isikhashana kuphela esizohluka. Ukumisa isikhashana kufanele kwenziwe phezulu, phansi, noma kukho kokubili uma ukwazi ukukubekezelela (imizuzwana emibili izokwanela). Ukuqedela inani lokuphindaphinda, kuzodingeka wehlise umthwalo owujwayele kulo msebenzi.
Ithole Eliqhumile Lihlezi Liphakamisa
Siqhubeka nesimo esifanayo, kodwa manje sizogcizelela ukuzenza ngokushesha ngangokunokwenzeka. Le nqubo iyathakazelisa ukuyenza futhi ngemuva kokufika ekuhlulekeni kusethi, kodwa kuphela uma unesipiliyoni esiningi sokuqeqesha inkonyane.
ukuma unilateral ukuphakama
Lapha kufanele unake inkontileka nokwelula ithole kuze kube seqophelweni eliphezulu. Uma wenza kahle, uzoqaphela ukusebenza kwemisipha. Akudingekile ukuba uthwale isisindo, isisindo somzimba wakho singase sanele. Uma ufuna ukukhulisa umthwalo, ungazisiza nge-squat bar egxilile ukuze uphinde uthole ukuzinza.
Squat ukuze uhambisane
Ngisho noma ukhathele ukwenza ama-squats, kuwumsebenzi omuhle wokwandisa umthamo wemisipha yamathole. Le ngxenye yomzimba inesibopho sokugcina idolo elihlangene lizinzile, ngakho-ke kufanele liguquke ukuze lisekele imithwalo ekhulayo.
Iqakala liyagxuma
Konke okuphathelene ne- i-plyometrics njalo kuwumqondo omuhle. Ukuze wenze lokhu kugxuma, ungazisiza ngebhande lokunwebeka noma ibha elisekelwa ikheji. Ngale ndlela uzokwazi ukugxuma usebenzisa ithole kanye neqakala ikakhulukazi, kuyilapho ugcina amadolo eqondile futhi ngaphandle kokusekela ngokugcwele isithende.