CALF RAISE
Ukuphakanyiswa kwenkonyane akuwona umsebenzi lapho ugxuma khona umzimba wakho ezinzwaneni zakho, kodwa kuwukuzivivinya lapho ulawula khona amaqakala akho abheke phezulu yonke indlela.
Imisipha yethole ikhiqiza i-ankle plantar flexion, ephakamisa isithende. Ukubamba udonga noma ukusekela kancane, ukusabalalisa ukucindezela phakathi kwezimpande zozwane lwakho olukhulu nozwane oluncane, futhi uphakamise futhi unciphise izithende zakho kuphela ngaphandle kokunyakazisa amadolo akho noma i-pelvis.
- Imisipha eyinhloko
- Gastrocnemius / Soleus
- Imisipha esekelayo
- Umsipha we-Plantar · Umsipha we-Ankle stabilizer
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- I-ankle plantar flexion
Ingabe kufanele ngiguqule izinzwane zami zibe ngaphakathi noma ngizikhiphe?
Okuzenzakalelayo ukugcina izinyawo zakho zihambisana. Ukuphenduka okukhulu kungenza amaqakala namadolo akho angahambi ngendlela, ngakho qiniseka ukuthi unobubanzi obanele futhi ulayishe endaweni engathathi hlangothi kuqala.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukuqondanisa izinyawo ne-torso
Beka izinyawo zakho ngokuhambisana nobubanzi be-hip-width bese ucindezela kancane odongeni. Gcina izimbambo zakho ne-pelvis kunqwabelene futhi amadolo akho aqonde ngokunethezeka kodwa angakhiyiwe ngokweqile.
- 2
Phusha uye kumaphoyinti amabili ngaphambi konyawo
Beka izimpande zezinzwane zakho ezinkulu nezinzwane ezincane phansi, khipha umoya futhi uphakamise izithende zakho ziqonde phezulu. Ungavumeli amaqakala akho agobele ngaphandle noma ngaphakathi.
- 3
Ukuhoxisa amathole akho phezulu
Yima isekhondi elingu-1 lapho isisindo sakho singagxili khona esithupheni noma kuzwane oluncane. Unganciki i-torso yakho phambili ukuze uthole ukuphakama.
- 4
Yehlisa kancane isithende sakho
Hofuza bese wehlisa izithende zakho imizuzwana emi-2 kuye kwemi-3. Esikhundleni sokudala i-kickback ngokushaya phansi, lungisa kabusha ingcindezi yonyawo ngaphambi kwempinda elandelayo.
FOOT PRESSURE
Ingcindezi ezinhlangothini zombili ze-forefoot iqondisa iqakala libheke phezulu
Uma ucindezela kuphela uhlangothi lukazwane olukhulu, iqakala lingakwazi ukushwibeka liye ngaphakathi, futhi uma ucindezela uhlangothi lukazwane oluncane, iqakala lingakwazi ukushwibeka libheke ngaphandle. Shiya amaphuzu womabili phansi ngesikhathi esisodwa.
Kuzinze kakhulu ukuphakamisa isithende ngenkathi unweba yonke indawo kunokuba ubambe izinzwane.
Iphuzu elibalulekile: Indlela ongayisebenzisa ngaso leso sikhathi: “Cindezela isisekelo sesithupha sakho nozwane oluncane ndawonye.”
FULL CONTROL
Izitobhi eziphezulu nokwehla kancane kubaluleke kakhulu kunobude
Ukuqhuqha amadolo noma ukunyakazisa umzimba wakho phezulu naphansi kunciphisa ukunyakaza kwamaqakala. Qaphela ukuthi izithende zakho zihamba kude kangakanani nezisindo ezilula.
Uma udlala ezitebhisini, yehlisa izithende zakho kuphela endaweni engenabuhlungu futhi uqinisekise izisekelo nezibambo ezingasheleli.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Amaqakala awela ngaphandle
- Lokho okubonayo
- Phezulu, isisindo sishintsha sibheke ozwaneni oluncane futhi isithende siyasabalala.
- Imbangela engaba khona
- Ingcindezi ephambi konyawo igxile ohlangothini olulodwa noma igcwele ukuphakama.
- Indlela yokulungisa
- Zijwayeze indlela eqondile iphansi ngokusemandleni akho lapho unyawo lwakho olukhulu luphansi.
Sebenzisa i-recoil ngamadolo ne-torso
- Lokho okubonayo
- Ngokuphindaphinda ngakunye, amadolo ayagoba futhi aqonde futhi ikhanda ligxuma kakhulu.
- Imbangela engaba khona
- Isivinini noma umthwalo okunzima ukuwulawula ngenkonyane.
- Indlela yokulungisa
- Lungisa i-engeli yedolo bese uphinda nge-tempo yesekhondi elingu-1 phezulu namasekhondi angu-3 ekwehleni.
Isithende sithathwe phansi
- Lokho okubonayo
- Isithende sishaya phansi bese sigingqika sibuyele endaweni elandelayo.
- Imbangela engaba khona
- Ayikwazi ukubamba ingxenye ye-eccentric noma ukulahlekelwa ukulawula ngenxa yokukhathala.
- Indlela yokulungisa
- Ngaphambi nje kwezansi, yehlisa ijubane futhi uphinde uthole ukuqondanisa kafushane ngaphambi kokuqala impinda elandelayo.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ukuphakanyiswa kodonga olunamamitha amabili
Thola ibhalansi futhi ufunde indlela yeqakala.
I-Tempo Inkonyane Ikhuphule
Engeza isitobhi esiphezulu namasekhondi angu-3 aphansi.
Izitezi Inkonyane Zikhuphule
Khulisa ububanzi obuphansi obungenabuhlungu obusuka ekusekelweni okuphephile.
Ithole Lomlenze Owodwa Uphakamisa
Yenza kwesokunxele nakwesokudla ngobubanzi obufanayo kanye nenani lokuphindaphinda.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Qedela izitobhi eziphezulu kanye nokwehla kancane kwe-bodyweight kuqala, bese wengeza ama-dumbbell noma imithwalo yomshini uma ukwazi ukuyenza ngendlela ethembekile izikhathi eziyi-15 noma ngaphezulu.
Ukubala
10–20 izikhathi
1 isekhondi phezulu, 2~3 imizuzwana yokuwa
Isethi
2–4 amasethi
45–90 imizuzwana yokutakula phakathi kwamasethi
Imvamisa
2-3 izikhathi ngeviki
Ukuqinisekiswa kokululama kwe-ankle kanye ne-Achilles tendon
- Uma kokubili ukucindezela konyawo nokuma kwaphezulu kugcinwa, khulisa inani lokuphindaphinda kuqala.
- Uma i-kickback noma ukugoba kweqakala kwenzeka, yehlisa ukuphakama nomthwalo.
- Yima ngokushesha uma uzwa ubuhlungu obubukhali ku-Achilles tendon noma ematheni.
Imibuzo evame ukubuzwa
Iliphi ithole elisetshenziswa kakhulu lapho idolo liqondiswa?
Efomini lokuma ngamadolo aqondile, i-gastrocnemius ibamba iqhaza ngokuphawulekayo, futhi efomini elihlezi ngamadolo agobile, ukubamba iqhaza okuhlobene kwemisipha yodwa kuyanda. Womabili amafomu angasetshenziswa ndawonye.
Ngingakwenza nsuku zonke?
Umsebenzi omncane uyenzeka, kodwa khipha ukuqeqeshwa okuqinile kokumelana okusekelwe esimweni sokululama. Uma ubuhlungu bethole kanye nokuqina kwe-tendon ye-Achilles kusasele, yehlisa ivolumu.
