Okuqukethwe
Izinhlelo ezinyaweni ezintathu nguJim Stoppani
Ukuphazamisa i-lag emisipha yomlenze? Thuthukisa i-quadriceps yakho, i-hamstring, nokusebenza kwethole ngeseluleko se-Ph.D. Jim Stoppani!
About the Author: Jim Stoppani, Ph.D.
Sijwayele ukuhlola ukujima kwemilenze ngokombono ojwayelekile. Kukhona ama-lifti asindayo anamathani aphezulu ampompa imisipha eminingi. Alikho iphutha, konke kulungile, ngakho-ke qhubeka nokwenza ukuphakamisa okunzima ukuphoqa i-hypertrophy yesisindo esikhulu kunazo zonke somzimba ophansi - ama-quads, ama-glutes nama-hamstrings.
Enye into ukuthi ngezikhathi ezithile kuyafaneleka ukushintshela ezingxenyeni zomuntu ngamunye zalezi zicubu zemisipha, ikakhulukazi uma ezinye zazo zisilela emuva ekuthuthukisweni. Ngifinyelele esiphethweni sokuthi abasubathi abaningi banezindawo ezintathu zenkinga ephansi yomzimba: inqwaba ye-quadriceps yangaphakathi, imisipha yangaphakathi yangemuva, nethole elingaphandle. Uma enye yalezi zindawo ikuhlupha, sekuyisikhathi sokukhulisa!
Indawo yenkinga 1: umsipha ophakathi nendawo (inqwaba yangaphakathi ye-quadriceps)
Abadayisi bemfashini bathi izikhindi zasebhishi zisaphethe, kodwa lokho akusho ukuthi ama-quadriceps aphansi afihliwe ukuze angabonwa. Enye yezinqwaba zayo ihlale ibonakala - lena i-vastus medialis muscle (m. Vastus medialis), okuthi, ngenxa yokuma kwayo, ivame ukuqhathaniswa nokukhala. Itholakala ngokushesha ngaphezu kwedolo elihlangene ohlangothini lwangaphakathi, futhi kunezivivinyo eziningi nezindlela zokuqeqesha zokutadisha kwayo okugxilile.
Okokuqala, uma uhlose "ukuklebhula", ungangeni ujule kakhulu kuma-squats. Ukuhlolwa okuningi kubonise ukuthi ukunciphisa ukuphakama kwe-amplitude (ukumisa lapho ithanga lingaphezu nje komugqa ohambisanayo kuya phansi) kudlulisa umthwalo ku-quadriceps, ukunciphisa ukubamba iqhaza kwe-glutes nemisipha ye-posterior surface.
Ngokuqondakalayo, le ndlela idala inkinga: qhubeka ugoqa ujule futhi udele umsipha we-vastus medial, noma unciphise futhi ulahlekelwe ezinqeni nangemuva? Ngiyakuqinisekisa, asikho isidingo sokuthi udele noma yini - thatha okungcono kakhulu kuyo yomibili le mihlaba! Ezinye izitayela ze-squat: kokuzivocavoca okukodwa, thatha i-tonnage yokugcina bese unciphisa ubukhulu, ngakolunye uhlangothi, ulayishe i-barbell, kepha squat ujule ngangokunokwenzeka.
Ukuzivocavoca okuqondise i-quadriceps yangaphakathi ukucindezela kwemilenze nezandiso, lapho izinzwane zijikijelwa ngaphandle. Uma ubuhle bomzimba obuphansi bubalulekile kuwe, qiniseka ukuthi uhlanganisa kokubili ukunyakaza kuphrothokholi yakho yokuzivocavoca umlenze.
Ukujima kwemisipha ephakathi nendawo
Indawo yenkinga 2: imisipha yangaphakathi yendawo yangemuva
Uma ukhuluma ngemisipha yangemuva, abantu abaningi bakhumbula umsipha owodwa kuphela. Futhi nakuba ama-hamstrings akha ingxenye enkulu yemisipha kule ndawo, ikakhulukazi ngaphandle kwayo, indawo engemuva empeleni yenziwe imisipha emithathu.
Amanye amabili yi-semitendinosus muscle (m. Semitendinosus) kanye ne-semimembranosus muscle (m. Semimembranosus), futhi banesibopho sokukhululeka kwengaphakathi. Uma wenza umsebenzi wakho omningi kuma-curls emilenzeni ethambile, iningi lenzayo, amathanga angaphandle cishe azobusa emathangeni angaphakathi.
Ukuze ubuyisele ibhalansi, faka ama-deadlift ase-Romanian ezinhlelweni zakho zokujima ezingemuva. Kuzokusiza ukuthi uthole isisindo esiningi - ikakhulukazi eduze kwamalunga akho e-hip. Ungakhohlwa ukugoqa imilenze yakho ngenkathi uhlezi. Izilingo zikhombisile ukuthi kulo msebenzi ukugcizelela kuyasuswa kusuka kuma-biceps kuya emisipheni ye-semimembranosus kanye ne-semitendinosus. Ngaphezu kwalokho, vula amasokisi ngaphakathi ngokugoba imilenze - lokhu kuzokwandisa umthwalo emathangeni angaphakathi.
Ukuqeqesha imisipha yangaphakathi ngemuva kwethanga
Indawo yenkinga 3: ikhanda elingemuva lomsipha we-gastrocnemius
Akushiwo, imisipha yethole kunzima ukuyikhulisa. Abaningi basola izakhi zofuzo ngokukhula okungenamsebenzi kwemisipha yethole, kodwa ngokuvamile kuyindaba yobuvila nokunganakwa. Uma uwalayisha njalo, amathole asabela ngokukhula!
Noma kunjalo, ngisho nakubafana abanomlenze ohlaba umxhwele womlenze ophansi, imisipha ye-gastrocnemius ephakathi (ikhanda elingaphakathi le-m. Gastrocnemius) ivame ukuthuthukiswa kangcono kune-lateral (ikhanda elingaphandle le-m. Gastrocnemius). Akumangalisi, njengoba ucwaningo olwenziwa eNyuvesi yase-Armstrong lubonise ukuthi ngesikhathi sokuphakama kwezinzwane ezijwayelekile, ikhanda langaphandle lisebenza ngenkuthalo kunekhanda elingaphakathi, ikakhulukazi uma izinzwane zibheke phambili ngenkani.
Ngenhlanhla, ukuhlolwa okufanayo kubonise ukuthi ukuguqula amasokisi ngaphakathi kwandisa umthwalo ekhanda elingemuva ngesikhathi sokuphakanyiswa komlenze. Ngezwi, beka izinyawo zakho ububanzi behlombe, vula amasokisi komunye nomunye ngangokunokwenzeka futhi unikeze imisipha yokushisa komlenze ophansi!