Chifukwa Chake Muyenera Kuchita Zolimbitsa Thupi za Ng'ombe-Zowonjezera Chimodzi Kuti Muyese

Zamkati

• Minofu ya Ng'ombe 101
• Chifukwa Chake Muyenera Kusamalira Amphongo Anu
• Mudzawonjezera kulimba mtima.
• Muchepetsa chiopsezo chovulala pamapazi.
• Mudzawonjezera mayendedwe anu apansi a thupi.
• Momwe Mungayesere Mphamvu Yanu ya Ng'ombe
• Zolimbitsa Thupi Zabwino Kwambiri za Ng'ombe & Kubowoleza
• Kuyenda kwa Ng'ombe ndi Kutambasula
• Kulimbitsa Thupi Kwa Ng'ombe Yapanyumba Kuti Ikhale Yamphamvu
• Onaninso za

Ngati muli ngati anthu ambiri, mzere wanu wamasiku amiyendo mwina umawoneka motere: sinthani mapapo, zikwapu, ma thrusters, ndi ziwombankhanga. Zowonadi, izi zimawotcha mwendo wonse, koma sikuti zimangopatsa chidwi ana anu amphongo.

"Magulu ndi mapapo adzagwira ntchito ng'ombe zanu, koma sizimawatsata mwachindunji. Muyenera kuchita masewera olimbitsa thupi, monga ng'ombe ikukweza kapena madontho a chidendene, kuti muchiritse minofu yanu ngati momwe squat imachitira zokongola zanu," akufotokoza a Sherry Ward, NSCA - Wophunzitsa wokhazikika komanso mphunzitsi wa CrossFit Level 1 ku Brick New York.

Chifukwa ana a ng'ombe anu ndi gulu laling'ono la minofu, simudzawona kukula kwakukulu kuchokera kwa iwo (mwachitsanzo, sadzakhala akutuluka mu jeans yanu), koma izi siziyenera kukulepheretsani kuwunikira pamiyendo yapansi iyi. minofu. Ichi ndichifukwa chake muyenera kupereka nthawi ndi nyonga ku minofu yanu ya ng'ombe, kuphatikiza kulimbitsa thupi kwa ng'ombe ndi machitidwe abwino kwambiri a ng'ombe zapanyumba komanso zoyeseza zolimbitsa thupi poyesera.

Minofu ya Ng'ombe 101

Ng'ombe zanu zimakhala ndi minofu iwiri yayikulu: gastrocnemius ndi soleus.

• Matenda a gastrocnemius—Minyewa iwiri yakunja chakumaso — imayamba kugwira ntchito mukakweza zidendene. Amagwiritsidwa ntchito makamaka mwendo wanu utatambasulidwa kapena bondo liri lolunjika. Mwinamwake mukuwona kuti ikuyang'ana mitu yake (pun anafuna) nthawi iliyonse mukakwera ndikukweza mwendo wanu kapena kuvala nsapato ndi chidendene.
• Chokhacho ndi minofu pansi pa gastrocnemius yomwe imatsika kutalika kwa mwendo wapansi. Chokhacho chimatsegulidwa kwambiri bondo lanu litapinda.

Minofu yonseyi imathandizira kupindika, kapena kuloza phazi / zala. "Gastrocnemius ndi soleus zimagwira ntchito ngati chododometsa komanso cholumikizira champhamvu cha phazi," akutero Yolanda Ragland, D.P.M., dokotala wa opaleshoni ya podiatric, komanso woyambitsa ndi CEO wa Fix Your Feet. Gastrocnemius imagwira ntchito kwambiri pothamanga (kuyenda, kuthamanga, ngakhale kukwera njinga) popeza imadutsa malo angapo (bondo ndi bondo), akufotokoza. Ndipo soleus ndi dongosolo lolimbana ndi mphamvu yokoka-kutanthauza kuti, ndi minofu yomwe imagwira ntchito kuti ikhale yolimba ndipo ndiyofunikira pakuyenda komwe muyenera kulimbana ndi mphamvu yokoka (monga kudumpha), akutero.

Chifukwa Chake Muyenera Kusamalira Amphongo Anu

Ng'ombe zanu zingakhale zochepa poyerekeza ndi ma quads kapena glutes anu, koma ali-m'njira zambiri-mphamvu yofunikira yamagetsi. Amakhala maziko a mphamvu zoyenda tsiku ndi tsiku, monga kuyenda, kuthamanga, ndi kudumpha. Nazi zina mwazabwino zomanga ng'ombe zolimba komanso zoyenda.

Mudzawonjezera kulimba mtima.

"Masewera onse amapindula ndi ana amphongo olimba; ali ndi gawo limodzi lomwe limapangitsa kuti kuyenda kuyende pamapazi anu," akutero a Jason Loebig, wophunzitsa ku Nike ku Chicago komanso wothandizira komanso woyambitsa nawo wa Live Better Co, nsanja yophunzitsira anthu zaumoyo. Mukamayendetsa magalimoto ngati kuthamanga kapena kudumpha, ana anu amphongo amathandizira kulandira ndi kutulutsa mphamvu, pambali zina za phazi, akakolo, ndi ma tendon othandizira, monga Achilles tendon (gulu la minofu yomwe imamangiriza minofu ya ng'ombe yanu ku fupa la chidendene), akufotokoza Loebig. Mukalimbitsa minofu ya ng'ombe, mumakonza miyendo yanu kuti inyamule katundu wambiri.

"Ana a ng'ombe amphamvu, limodzi ndi kuyenda mosiyanasiyana komanso kuwongolera kwa bondo, amatha kuthandizira kulandira ndi kupanga mphamvu zambiri pansi, zomwe zimatsogolera kuthamanga kwambiri komanso kulumpha kwakukulu kopitilira muyeso kukaphatikizana ndikuyenda koyenera pabondo ndi m'chiuno. ,” akutero.

Chifukwa chake ngati mukufuna kukulitsa kutalika kwa kudumpha kwa bokosi lanu kapena kumeta masekondi pang'ono kuchoka pamamita 200, ndiye nthawi yoti muganizire zomanga ana a ng'ombe abwinoko pogwiritsa ntchito masewera olimbitsa thupi a ng'ombe ndi zolimbitsa thupi. "Polimbitsa minofu ya mwana wang'ombe, uwu ndi mwayi wina woti athandize [minofu] yambiri kudzera mgululi," akutero Ward. (Zokhudzana: Momwe Mungathamangire Mwachangu Popanda Kuphunzitsidwa Zambiri)

Muchepetsa chiopsezo chovulala pamapazi.

Kuphatikiza pa mapindu ogwirira ntchito, ana anu a ng'ombe amathandizira pakuyenda kwamapazi komanso kumakhudza luso lanu lokhazikika. "Ana amphongo amatenga gawo lofunikira osati kokha mwendo wapamwamba komanso kukhazikika komanso amakhudza kwambiri mapazi," akutero Dr. Ragland. "Mphamvu yokoka ya thupi lathu ili kutsogolo kwa thupi, zomwe zimapangitsa kuti thupi lizidalira patsogolo. Komabe, sitimayembekezera mwachilengedwe chifukwa chotsutsana ndi kupindika kwathu kwamitengo [ndi minofu ya mwana wa ng'ombe], yopatsa owongoka kukhazikika ndi kukhazikika, "akufotokoza.

Chifukwa chakuti ana a ng'ombe amalumikizana ndi ziwalo zambiri, kuphatikizapo bondo ndi bondo, zimakhudza mitsempha yambiri m'derali. Mukafupikitsa (aka zolimba) kapena kuchepa kwa ana amphongo, imatha kutsogolera molunjika kapena kutsogolera kudwala zambiri zamapazi, kuphatikiza plantar fasciitis, Achilles tendonitis (kuvulala kopitilira muyeso wa Achilles tendon), ndi kupindika kwa akakolo ndi ma fracture, pakati pa phazi lina Nkhani, atero Dr. Ragland. (Zogwirizana: Zida Zabwino Kwambiri Zothandizira Kuchepetsa Kupweteka kuchokera ku Plantar Fasciitis)

"Kulimbitsa minofu ya mwana wa ng'ombe ndikofunika kuti tipewe kuvulazidwa ndi kukulitsa chidziwitso cha munthu, kapena kuzindikira kwa thupi, pamene akukonzekera mu ndege zosiyanasiyana (kutsogolo, kumbuyo, mbali ndi zina)," akutero Ward. (Zambiri apa: Chifukwa Chake Othamanga Onse Amafunikira Kuphunzitsidwa Bwino ndi Kukhazikika)

Mudzawonjezera mayendedwe anu apansi a thupi.

Mwa kuwotcha ng'ombe zanu, mutha kukulitsa mayendedwe anu, atero Ward. Chifukwa chiyani? Ana a ng'ombe olimba chifukwa cha kusagwira ntchito kapena kugwiritsira ntchito mopitirira muyeso angapangitse kuti akakolo anu asasunthike, zomwe zimapangitsa kuti zikhale zovuta kuchita masewera olimbitsa thupi ndi kuyenda kokwanira, malinga ndi American Academy of Podiatric Sports Medicine (AAPSM). "Ngati muli ndi ana amphongo okhwima ndipo mumakhala ndi squat yakutsogolo, mwachitsanzo, mudzazindikira kuti zidendene zanu zikukwera pansi kapena akakolo anu akungokhala. Izi zikulepheretsani mayendedwe anu ndi mayendedwe anu mu squat yanu," akutero Wadi.

Nayi chinthu chake: Thupi lanu limayenda mozungulira, kutanthauza kuti kuyenda kwa gawo limodzi kumakhudza kuyenda kwa mafupa ena. Chifukwa chake ngati muli ndi ana ang'ombe olimba, ndiye kuti simukumanga mphamvu zokwanira kuchokera pansi kuti mutsegule ma glutes ndi ma hamstrings anu mu squat. Dr. Ragland akunena kuti m'munsi mwa ana a ng'ombe omwe amapanga tendon Achilles amalowetsa mu calcaneus, fupa lalikulu kwambiri la phazi, lomwe limalimbitsa kukhazikika kwa akakolo-chinachake chomwe chimagwiranso ntchito yaikulu pakugwa.

Zindikirani: Ngati ma flexer anu a chiuno ndi ofooka, amatha kusokoneza ana anu. "Kupindika kolimba kwa m'chiuno kumatha kubweretsa khosi lolimba komanso lalifupi lomwe limatha kugwera ku gastrocnemius. Vutoli limatchedwa 'kubwereza komwe kumafinya mchiuno mwamphamvu," atero Dr. Ragland.

Ngati hamstrings ndi ana a ng'ombe ali olimba, Dr. Ragland amalangiza kutambasula chiuno ndi kulimbikitsa glutes, minofu yamkati-ntchafu, ndi pachimake. "Mukalimbitsa madera enawa, mikwingwirima ndi ana amphongo sikuyenera kuchita ntchito yonse, ndikuchepetsa pang'ono gastrocnemius kumapewa kuvulala ngati kukoka kwa minofu ndi minyewa yoduka," akufotokoza.

Momwe Mungayesere Mphamvu Yanu ya Ng'ombe

Osatsimikiza kuti ng'ombe zanu ndi mitsempha ndi minyewa yozungulira mapazi anu imayima pati? Ward amalimbikitsa kuti aziwayesa mwa kusinthanitsa mwendo umodzi kwa masekondi 60 ndikutambasulira manja anu mbali. Mukufuna kuyesa kubowola chomwecho ndi maso otsekedwa, inunso. "Onani kuti mutha kukhala ndi nthawi yayitali bwanji ndikatseka ndi kutsegula maso. Onetsetsani kuti muli ndi malo omveka bwino mukamachita izi," akutero. Ngati simungathe kukhazikika kwa masekondi 10 (popanda kusuntha phazi lomwe lili pansi kapena kukhudza phazi lina pansi), ndiye kuti mutha kukhala pachiwopsezo chachikulu cha kusweka kwa bondo, malinga ndi Advanced Physical Therapy Education Institute. Kutanthauza, muyenera kupatula nthawi kuti mukhale ndi mphamvu ya bondo ndi ng'ombe ndi kuyenda. (Yesaninso mayeso enawa kuti muwone kuthekera kwanu.)

Zolimbitsa Thupi Zabwino Kwambiri za Ng'ombe & Kubowoleza

Ward akuti ziweto zazing'ono zomwe zimayang'ana pakumangirira mwachangu (pomwe minofu ikukulira pansi pa katundu vs. kufupikitsa) ndibwino kulimbitsa minofu imeneyi. Kukweza kwa ng'ombe ndi kukweza chidendene ndikochita masewera olimbitsa thupi a ng'ombe kuti akhale ndi mphamvu, komanso kukweza zala zala zala kuti zithandize kuthana ndi shin (minofu yomwe ili kutsogolo kwa mwendo wapansi). Pankhani yochita masewera olimbitsa thupi a ng'ombe, chingwe chodumphira chimathandiza kuti ana a ng'ombe adzilekanitse komanso amapindika bwino pamapazi.

"Mukamawotcha minofu yanu ya ng'ombe, mphamvuyo imapita m'chiuno kuti idumphe mmwamba," akutero Ward. "Kuchita zoziziritsa kukhosi pamakwerero othamanga kapena kusewera hopscotch kumathandizanso ana amphongo.

Chimodzi mwazomwe amakonda kwambiri mwana wang'ombe wa Loebig ndikubwerera kumbuyo kuyimilira bondo ndikukweza ng'ombe. "Ndi masewera olimbitsa thupi osagwirizana ndikumaliza mwendo umodzi mwendo ndikuyang'ana mphamvu ndi kulimbitsa thupi," akutero Loebig. Yesani zolimbitsa thupi ndi thupi lanu kenako ndikuwonjezerani kulemera mukangolimba komanso kusinkhasinkha kwanu.

"Pofuna kutsata gastrocnemius, yomwe iyenera kukhala yofunika kwambiri pakumanga kukula ndi mphamvu za ana a ng'ombe, ikani ng'ombe yoyimirira molunjika," akutero Loebig. Kuphunzitsa pamalo ogawanika kuti ukweze bondo lakumbuyo ndi mwendo wowongoka (monga momwe ungachitire m'mizere ya dzanja limodzi) kungathandizenso kulimbitsa mphamvu mu akakolo, akuti. Bondo lanu limakhala lopindika kwambiri, choncho Loebig amalimbikitsa kuti mwana wa ng'ombe akwezedwe mokhala pansi kuti ayang'ane.

Pofuna kukuthandizani kulimbikitsa ana anu amphongo, yesani zoyeserera izi komanso kulimbitsa thupi kwa ng'ombe komwe kapangidwa ndi Ward.

Kuyenda kwa Ng'ombe ndi Kutambasula

• Pereka mwana wa ng'ombe pogwiritsa ntchito mpira wa lacrosse kapena chopukusira thovu, kuyang'ana madera omwe mukumva zolimba. Sungani mpira wa lacrosse pansi pa phazi.

• Kupindika kwa Plantar (kuloza zala zakumapazi) ndi kupindika (kubweretsa phazi kumiyendo) kumatambasula ndi gulu lotsutsana ndikukulunga bwalolo mozungulira mpira wa mapazi anu.

• Kukhala mu squat yotsika.

• Kuzungulira kwamkati ndi kunja kwa ntchafu (kutambasula kwa 90-90): Khalani pansi ndi mwendo wakumanzere wopindika pamakona a digirii 90 kutsogolo kwa thupi, ntchafu ikukwera molunjika kuchokera mchiuno ndi ntchafu molingana ndi kutsogolo kwa chipindacho. kapena mat. Mwendo wakumanja umapindika pamakona a digirii 90, ntchafu ikufalikira cham'mbali kuchokera m'chiuno chakumanja, ndipo mwana wa ng'ombe wakumanja akulozera cham'mbuyo. Mapazi onse amasintha. Gwirani kutambasula uku kwa masekondi 30-60 ndikusinthira mbali.

• Galu woyang'ana pansi.

• Kutsika kwa chidendene chokhazikika: Imani m'mphepete mwa sitepe kapena bokosi ndikugwetsa chidendene chimodzi pansi, kusalowerera ndale. Gwiritsani masekondi 30, kenako sinthani mbali ndikubwereza. Yesani kusinthasintha kwa kutambasula uku potembenuza phazi lanu mkati ndi kunja kuti muyang'ane mbali zosiyanasiyana za minofu ya ng'ombe.

Kulimbitsa Thupi Kwa Ng'ombe Yapanyumba Kuti Ikhale Yamphamvu

2-1-2 Ng'ombe Imakweza

A. Imani ndi mapazi m'lifupi mchiuno ndipo zala zanu zikuyang'ana kutsogolo. Gwirani dumbbell yapakatikati mpaka yolemetsa m'dzanja lililonse ndi manja mbali.

B. Kuwerengetsa awiri, pang'onopang'ono nyamulani zidendene pansi kuti muzigwirizana ndi mipira ya mapazi. Gwirani ntchitoyi kwa sekondi imodzi musanatsike pang'onopang'ono kuti muwerenge masekondi awiri. Pewani kugubuduza timagulu mkati kapena panja pamene mukuchita masewera olimbitsa thupi.

Chitani 3 seti za 15 mpaka 20 reps.

2-1-2 Dontho la Chidendene Kukweza Mwana wa Ng'ombe

A. Imani m'mphepete mwa sitepe kapena bokosi lokhala ndi phazi patsogolo, ndiye zidendene sizinayende.

B. Kuwerengera kuwiri, pang'onopang'ono mugwetse chidendene chimodzi pansi. Gwirani chidendene ichi kwa sekondi imodzi kenako ndikwezani chidendene kuti mubwere ku mpira wa phazi kwa masekondi awiri.

C. Bwerezani pa mwendo wina. Ndiwoyimira m'modzi.

Chitani magawo atatu a 10 mpaka 15 kubwerera.

Anakhala Mwana Wang'ombe Kwezani

A. Khalani pampando kapena bokosi pamtunda woyenera kuti mawondo apange ngodya za 90-degree. Gwirani dumbbell yapakatikati mpaka yolemera yozungulira mdzanja lililonse, kotero kuti cholemera chilichonse chikulinganiza kumapeto kwake pamwamba pa ntchafu iliyonse. Khalani otanganidwa kwambiri ndi torso wamtali pamayendedwe onse.

B. Kwezani zidendene kuchokera pansi pamwamba momwe mungathere, kubwera ku mipira ya mapazi.

C. Pang'onopang'ono zidendene zotsika kubwerera pansi.

Chitani 3 seti za 15 mpaka 20 reps.

Anakhala Kusintha ndi Kusintha ndi Resistance Band

A. Khalani pansi ndi miyendo yotambasulidwa bwino, ndikukulunga gulu lalitali lolimbana kuzungulira mabwalo onse awiri. Gwirani gulu lotsutsa ndi manja onse awiri.

B. Tembenuzani pang'ono pang'ono mkatikati mwanu ndikusinthana mapazi ndi zala zakumanja, kenako kokerani zala zanu kunkhope kwanu, mukuyenda molimbana ndi gululo. Gwirani malowa masekondi angapo musanabwerere poyambira.

C. Kenaka, tembenuzani mapazi anu panja ndikusinthasintha mapazi anu ndi zala zakumanja, kenako kokerani zala zanu kunkhope kwanu. Gwirani malowa masekondi angapo musanabwerere poyambira.

Chitani 3 seti za 10 mpaka 15 reps.

Onaninso za