Lebaka Leo ka Lona U Lokelang ho Etsa Mosebetsi oa Namane —'moho le Eona eo U ka e Leka

Litaba

• Mesifa ea Namane 101
• Lebaka Leo U Lokelang ho Tsotella Manamane a Hao
• O tla eketsa ts'ebetso ea boikoetliso.
• U tla fokotsa kotsi ea likotsi tsa maoto.
• U tla ntlafatsa 'mele oa hau oa mmele o tlase.
• Kamoo U ka Lekang Matla a Namane ea Hao
• The Best Namane Boikoetliso & Drill
• Namane Tsamaea le otlolla tirila
• Boikoetliso ba Namane Lapeng Bakeng sa Matla
• Tlhahlobo bakeng sa

Haeba u tšoana le batho ba bangata, lenane la hau la matsatsi a leoto le kanna la sheba ntho e kang ena: khutlisa mats'oafo, mekotla ea likoti, li-thrusters le lipolao tse bolaeang. Ehlile, lithupelo tsena li chesa leoto lohle, empa ha se hakaalo hore li fa manamane a hao tlhokomelo e sa arohaneng eo a e tšoanelang.

"Li-squats le matšoafo li tla sebetsa manamane a hau, empa ha li li lebise ka ho khetheha. U lokela ho etsa boikoetliso, joaloka namane e phahamisa kapa marotholi a serethe, ho tšoara mesifa ea namane ea hau joaloka squat e tšoara glutes ea hau," ho hlalosa Sherry Ward, NSCA. - mokoetlisi ea netefalitsoeng le mokoetlisi oa CrossFit Level 1 ho Brick New York.

Hobane manamane a hau ke sehlopha se senyenyane sa mesifa, u ke ke ua bona kholo e kholo ho tsoa ho tsona (ke hore, li ke ke tsa tsoa ka har'a li-jean tsa hau), empa seo ha sea lokela ho u sitisa ho khantša leseli maotong ana a tlase. mesifa. Ke ka hona o lokelang ho nehelana ka nako le matla mesifeng ea namane ea hau, ho kenyeletsoa koetliso e khethehileng ea namane le boikoetliso bo botle ba namane ea lapeng le ho ikoetlisa ka mmele o tlase ho leka.

Mesifa ea Namane 101

Manamane a hau a na le mesifa e 'meli e meholo: gastrocnemius le soleus.

• Lefu la gastrocnemius—Le mesifa e ka ntle e lihlooho li peli — e ea sebetsa ha u phahamisa lirethe. E hiroa haholo ha leoto la hau le atolosoa kapa lengole le otlolohile. E ka 'na eaba u e hlokomela e ntse e sheba lihlooho tsa eona (pun e reretsoe) nako le nako ha u etsa mohato oa ho phahamisa leoto kapa u roala seeta ka serethe.
• The soleus ke mesifa e ka tlasa gastrocnemius e theohang bolelele ba leoto le ka tlase. Soleus e sebelisoa haholoanyane ha lengole la hao le kobehile.

Mesifa ka bobeli e thusa ho lema, kapa ho supa leoto / menoana. Yolanda Ragland, D.P.M, eo e leng ngaka e buoang ea bana, le mothehi le CEO oa Fix Your Feet ba re: "Gastrocnemius le soleus li sebetsa e le ntho e tšosang le e matlafatsang leoto." Gastrocnemius e sebetsa haholo ho locomotion (ho tsamaea, ho matha, esita le ho palama baesekele) kaha e tšela manonyeletso a mangata (leqaqailaneng le lengole), oa hlalosa. 'Me soleus ke mohaho o khahlanong le matla a khoheli-ho bolelang, ke mesifa e sebetsang haholo ho boloka boemo bo otlolohileng' me ke ea bohlokoa bakeng sa metsamao eo u lokelang ho e sebetsa khahlanong le matla a khoheli (joaloka ho qhomela), o re.

Lebaka Leo U Lokelang ho Tsotella Manamane a Hao

Manamane a hau a kanna a ba manyane ha a bapisoa le li-quads kapa glutes, empa ke - ka litsela tse ngata - mosifa oa bohlokoa oa matla. Li sebetsa e le motheo oa matla bakeng sa metsamao ea mantlha ea letsatsi le letsatsi, joalo ka ho tsamaea, ho matha le ho tlola. Mona ke e meng ea melemo ea ho haha ​​manamane a matla le a tsamaeang.

O tla eketsa ts'ebetso ea boikoetliso.

"Lipapali tsohle li rua molemo ho manamane a matla ho feta; ke karolo e ikarabellang bakeng sa ho theha motsamao maotong a hau," ho bolela Jason Loebig, koetliso le koetliso e sebetsanang le Nike e Chicago le mothehi-mothehi oa Live Better Co, sethaleng sa koetliso ea bophelo bo botle. Ha u etsa metsamao ea makoloi joalo ka ho matha kapa ho qhomela, manamane a hau a thusa ho amohela le ho hlahisa matla, haufi le libaka tse ling tsa leoto, maqaqailana, le mesifa e tšehetsang, joalo ka tendon ea Achilles (sehlopha sa lisele tse hokelang mesifa ea namane ea hau ho lesapo la serethe), ho hlalosa Loebig. Ka ho matlafatsa mesifa ea namane, u lokisa maoto a hau ho sebetsana le mojaro o mongata.

"Manamane a matla, hammoho le motsamao o motle oa taolo le taolo ea leqaqailaneng, a ka thusa ho amohela le ho hlahisa matla a mangata ka tlase ho lefats'e, ho lebisang ho lebelo le potlakileng le mathang a emeng ha a kopantsoe le motsamao o nepahetseng lengoleng le thekeng ," o re.

Kahoo haeba u batla ho eketsa bophahamo ba mabokose a hau kapa ho kuta litelu ka metsotsoana e 200, joale ke nako ea ho tsepamisa mohopolo ho aheng manamane a betere ka ho koetlisa namane le ho ikoetlisa ha u tsamaea. "Ka ho matlafatsa mesifa ea namane, ona ke monyetla o mong oa ho ts'oara [mesifa] e mengata ka mokhatlo ona," ho bolela Ward. (E amanang: Mokhoa oa ho Matha ka Potlako Ntle le ho Koetlisa Ho Eketsehileng)

U tla fokotsa kotsi ea likotsi tsa maoto.

Ntle le melemo ea ts'ebetso, manamane a hau a thusa ka ho sisinyeha maoto mme a ama bokhoni ba hau ba ho leka-lekana. Dr. Ragland o re: "Linamane li phetha karolo ea bohlokoa eseng feela bakeng sa leoto le ka holimo le ho boloka boemo bo botle empa hape li na le liphello tse kholo maotong." "Bohareng ba 'mele ea rona ea matla a khoheli e lebile ka pele ho' mele, e leng se etsang hore 'mele o sekamele pele. Leha ho le joalo, ka tlhaho ha re sekamele pele ka lebaka la ho hanyetsa boemo ba rona bo tsoelang pele ba ho phunya ha limela [ka mesifa ea namane], ho fana ka ho otloloha. botsitso le maemo a ts'ehetso, "oa hlalosa.

Hobane manamane a hokahane le manonyeletso a mangata, ho kopanyelletsa le maqaqailaneng le lengole, a ama li-tendon tse ngata sebakeng sena. Ha o khutsufalitse (aka thata) kapa o fokolitse manamane, e ka lebisa ka kotloloho kapa ka kotloloho ho mafu a mangata a maoto, ho kenyeletsoa le plantar fasciitis, Achilles tendonitis (kotsi e fetelletseng ea tendon ea Achilles), le maqeba a maqaqailana le ho robeha, hara leoto le leng Litaba, ho bolela Dr. Ragland. (E amanang le: Lisebelisoa tse Molemohali tsa Pholoso ho Thusa Ho Fokotsa Bohloko bo tsoang ho Plantar Fasciitis)

"Ho matlafatsa mesifa ea namane ho bohlokoa bakeng sa thibelo ea likotsi le ho nts'etsapele tsebiso ea motho, kapa tlhokomeliso ea 'mele, joalo ka ha e itokisetsa lifofaneng tse fapaneng tsa motsamao (pele, morao, lehlakoreng ka lehlakoreng, jj.", Ho bolela Ward. (Ho feta mona: Ke Hobane'ng ha Limathi Tsohle li Hloka Koetliso ea Tekano le Botsitso)

U tla ntlafatsa 'mele oa hau oa mmele o tlase.

Ka ho thunya manamane a hau, o ka eketsa lebelo la hau la ho sisinyeha, ho bolela Ward. Hobane'ng? Manamane a mahlahahlaha a tsoang ho se sebetseng kapa ho a sebelisa hampe a ka etsa hore maqaqailana a hau a se ke a fetoha habonolo, ho etsa hore ho be thata ho ikoetlisa ka boima ba 'mele ka motsamao o felletseng, ho latela American Academy of Podiatric Sports Medicine (AAPSM). "Haeba u na le manamane a tiileng 'me u etsa squat se ka pele, ka mohlala, u tla hlokomela hore lirethe tsa hau li phahamisa fatše kapa maqaqailana a hau a kenella. Sena se sitisa ho sisinyeha ha hao le ho tsamaellana ka kakaretso squat sa hau," ho bolela Lebatooa.

Ntho ke ena: 'Mele oa hau o tsamaea ka ketane ea kinetic, ho bolelang hore motsamao oa lenonyeletso o ama motsamao oa manonyeletso a mang. Kahoo haeba u na le manamane a tiileng, ha u hahe matla a lekaneng ho tloha fatshe ho etsa hore glute le li-hamstrings tsa hau li kene ka squat. Dr. Ragland o re karolo e ka tlaase ea manamane a etsang li-tendon Achilles e kenngoa ka har'a calcaneus, lesapo le leholo ka ho fetisisa la leoto, le matlafatsang botsitso ba maqaqailana-ntho e phethang karolo e kholo ho squatting, hape.

Tlhokomeliso: Haeba li-flexible tsa letheka la hao li fokola, li ka ama manamane a hau hampe. Dr. Ragland o re: "Ho tsitsisa ha hip flexor ho ka fella ka mokokotlo o thata le o khutšoanyane o ka theohelang ho gastrocnemius.

Haeba li-hamstrings le manamane a hao a le thata, Dr. Ragland o eletsa ho otlolla letheka le ho matlafatsa marako a hao, mesifa ea ka hare-serope le mokokotlo. "Haeba u matlafatsa libaka tsena tse ling, li-hamstrings le manamane ha lia tlameha ho etsa mosebetsi oohle, 'me ho lelefatsa gastrocnemius ka mokhoa o itekanetseng ho tla qoba likotsi tse kang ho hula mesifa le li-tendon tse rusolotsoeng," oa hlalosa.

Kamoo U ka Lekang Matla a Namane ea Hao

Ha u na bonnete ba hore manamane a hau le li-ligaments le tendon tse potileng maqaqailana a hau li eme kae? Ward o khothaletsa ho li etsa liteko ka ho lekanya leoto le le leng bakeng sa metsotsoana e 60 le matsoho a hao mahlakoreng. U batla ho leka sebapali se ts'oanang le mahlo a hau a koetsoe, hape. "Bona hore na o ka leka-lekana halelele hakae mahlo a koetsoe ebile a butsoe. Etsa bonnete ba hore o na le sebaka se hlakileng ha o etsa boikoetliso bona," o re. Haeba o sa khone ho tsitsisa metsotsoana e 10 (ntle le ho tsamaisa leoto le fatše kapa ho thetsa leoto le leng fatše), o kanna oa ba kotsing e kholo ea leqeba la maqaqailana, ho latela Advanced Physical Therapy Education Institute. Ho bolelang hore o lokela ho qeta nako e itseng leqaqailaneng le nameng le matla le motsamao. (Leka liteko tsena tse ling tsa ho leka-lekanya ho lekanya bokhoni ba hau.)

The Best Namane Boikoetliso & Drill

Ward o re boitlhakiso ba namane bo shebaneng le ho jarolla ka mokhoa o ikemetseng (ha mesifa e lelefatsa tlasa mojaro le ho khutsufatsa) li molemo ho matlafatsa mesifa ena. Namane e phahamisa le ho phahamisa lirethe ke ho ikoetlisa bakeng sa matla, hammoho le ho phahamisa menoana ho thusa ho li loants'a le ho sebetsa shin (mosifa o ka pele ho leoto le ka tlase). Mabapi le boikoetliso bo matla ba namane, ho tlola thapo ho thusa ho arola manamane mme ho sebetsa leqhubu le nepahetseng la maqaqailana.

"Ha o chesa mesifa ea namane ea hau, matla ao a matla a tla fetela lethekeng ho tlolela holimo," ho bolela Ward. "Ho ikoetlisa ka lebelo lereng kapa ho bapala hopops ho tla sebetsa manamane, hape. Mesebetsi ena e eketsa tlhokomeliso ea kelello ea 'mele le ho fana ka phephetso ka litsela tse fapaneng."

E 'ngoe ea lithupelo tsa Loebig tseo a li ratang ka ho fetisisa tsa namane ke ho tsubella ka morao ho phahamisa lengole ho phahamisa namane. Loebig o re: "Ke boikoetliso bo kopaneng bo nang le qetello boemong ba leoto le le leng bo shebaneng le matla le botsitso." Leka boikoetliso bona ka boima ba 'mele oa hau feela ebe o eketsa boima hang ha matla le botsitso ba hau li ntlafala.

"Ho lebisa tlhokomelo ho gastrocnemius, e lokelang ho ba sepheo sa mantlha bakeng sa boholo ba moaho le matla manamong, ho etsa namane e emeng e eme ka leoto le otlolohileng," ho bolela Loebig. Ho koetlisoa maemong a arohaneng ho kenya leqaqailana le ka morao ka leoto le otlolohileng (joalo ka ha o ka etsa mela e le 'ngoe ea letsoho) ho ka thusa ho aha leqaqailaneng, o re. Soneus e fumana bohato bo boholo ha lengole le kobehile, ka hona Loebig o khothaletsa ho etsa namane e lutse e lutse ka lengole ho e hlaba.

Ho o thusa ho matlafatsa manamane a hau, leka lithupelo tsena tsa motsamao le boikoetliso bona bo entsoeng ke Ward.

Namane Tsamaea le otlolla tirila

• Qetella namane u sebelisa bolo ea lacrosse kapa foam roller, u shebane le libaka tseo u ikutloang u le thata ho tsona. Rōlela bolo ea lacrosse ka leoto hape.

• Plantar flexion (ho supa menoana) le dorsiflexion (ho tlisa leoto ho ea shin) e otlolla ka sehlopha sa ho hanyetsa ka ho phuthela sehlopha ho pota bolo ea maoto a hau.

• Ho lula ka squat e tlaase.

• Ho potoloha ha letheka ka hare le kantle (aka 90-90): Lula fatše ka leoto le letšehali le kobehile ka lebelo la likhato tse 90 ka pele ho 'mele, serope se otloloha ho tloha lethekeng ho ea pele ho kamore. kapa mmete. Leoto le letona le kobehile ka lehlakoreng la 90-degree, serope se fetela ka thōko ho tloha letheka le letona, 'me namane e nepahetseng e shebile morao. Maoto ka bobeli a fetoha. Tšoara bolelele ba metsotsoana e 30-60 ebe u chencha mahlakore.

• Ntja e shebileng tlase.

• Lerotholi le sa fetoheng la serethe: Ema moeling oa mohato kapa lebokose ebe o lahlela serethe se le seng fatše, o boloka leqaqailana le sa jele paate. Tšoara metsotsoana e 30, ebe u fetola mahlakoreng 'me u phete. Leka ho se tšoane ha sebaka sena ka ho lebisa leoto la hau ka hare le ka ntle ho lebisa maqhubu a fapaneng a mesifa ea namane.

Boikoetliso ba Namane Lapeng Bakeng sa Matla

2-1-2 Namane ea Phahama

A. Ema maoto a arohane ka bophara ba noka le menoana e shebileng pele. Tšoara dumbbell e bohareng ho isa ho boima letsohong le leng le le leng ka matsoho ka mahlakoreng.

B. Ha u bala ho isa ho a mabeli, butle-butle phahamisa lirethe fatše ho leka-lekanya libolo tsa maoto. Tšoara boemo bona motsotsoana o le mong pele o theola butle butle bakeng sa palo ea metsotsoana e 'meli. Qoba ho pitikisa maqaqailana ka hare kapa ka ntle ha u ntse u ikoetlisa.

Etsa lihlopha tse 3 tsa makhetlo a 15 ho isa ho a 20.

2-1-2 Heel Drop to Namane Raise

A. Ema ntlheng ea mohato kapa lebokose le nang le leoto la pele feela, kahoo lirethe ha li joalo.

B. Ho bala ho tse peli, butle-butle lahlela serethe se le seng fatše. Tšoara lerotholi lena la serethe motsotsoana o le mong ebe o phahamisa serethe ho tla bolo ea leoto metsotsoana e 'meli.

C. Pheta ka leoto le leng. Ke rep.

Etsa lihlopha tse 3 tsa makhetlo a 10 ho isa ho a 15.

Lutse Namane Phahamisa

A. Lula setulong kapa lebokoseng ka bolelele bo loketseng kahoo mangole a theha maqhubu a likhato tse 90. Tšoara dumbbell e mahareng ho isa ho e boima ka letsohong le leng le le leng, ka hona boima bo bong le bo bong bo lekanyetsa ntlheng e le 'ngoe ka holim'a serope ka seng. Boloka li-core li tšoarehile 'me torso e le telele ho pholletsa le mokhatlo oohle.

B. Phahamisa lirethe fatše ka hohle kamoo ho ka khonehang, li tla libolo tsa maoto.

C. Butle-butle lirethe tse tlase li khutlela fatše.

Etsa lihlopha tse 3 tsa makhetlo a 15 ho isa ho a 20.

Ba lutse Inversion le Eversion ka Resistance Band

A. Lula fatše ka maoto a atolositsoeng ka ho feletseng, 'me u phuthele sehlopha se selelele sa ho hanyetsa ho pota-pota maoto a maoto ka bobeli. Tšoara sehlopha sa ho hanyetsa ka matsoho ka bobeli.

B. Fetolela maoto ka hare hanyenyane 'me u fetole maoto a hao ka menoana e lebisitseng holimo, ebe u hula menoana ea hau ho ea ka shin ea hau, u tsamaee khahlanong le khanyetso ea sehlopha. Tšoara boemo bona metsotsoana e seng mekae pele u khutlela sebakeng sa ho qala.

C. Ka mor'a moo, lebisa maoto a hao ka ntle 'me u koale maoto a hao ka menoana e shebileng holimo, ebe u hula menoana ea hau ho ea ka shin ea hau. Tšoara boemo bona metsotsoana e seng mekae pele u khutlela sebakeng sa ho qala.

Etsa lihlopha tse 3 tsa makhetlo a 10 ho isa ho a 15.

Tlhahlobo bakeng sa