Nei Uchifanira Kuve Uchiita Mhuru Kudzidzira-Uyezve Mumwe Kuedza

Zvemukati

• Tsandanyama dzemhuru 101
• Nei Uchifanira Kuva Nehanya Nemhuru Dzako
• Iwe uchawedzera kusimba kwekuita.
• Iwe uchaderedza njodzi yako yekukuvara kwetsoka.
• Iwe unovandudza mararamiro ako epasi-muviri wekufamba.
• Maitiro Ekuyedza Yako Mhuru Simba
• Mhuru Yakanakisa Exercises & Drills
• Mhuru Kufamba uye Kutambanudza Drills
• At-Kumba Mhuru Kudzidzira Simba
• Ongororo ye

Kana iwe wakafanana nevanhu vazhinji, mutsara wako wezuva regumbo ungangotaridzika seizvi: reverse lunges, goblet squats, thrusters, uye deadlifts. Chokwadi, zviitwa izvi zvinopisa gumbo rose, asi hazvisi izvo zvinopa mhuru dzako kutarisisa dzakakodzera.

"Squats uye mapapu achashanda mhuru dzako, asi hadzisi dzakananga kwadzo. Unofanirwa kuita maekisesaizi, sekukwirisa mhuru kana madonhwe echitsitsinho, kurapa tsandanyama dzako dzemhuru kunge squat inobata kupenya kwako," anotsanangura Sherry Ward, NSCA -akasimbiswa wega mudzidzisi uye CrossFit Level 1 murairidzi paBrick New York.

Nekuti mhuru dzako idiki diki mhasuru boka, hausi kuzoona kukura kukuru kubva kwavari (kureva kuti havazobuditsa majean ako), asi izvo hazvifanire kukutadzisa kupenya mwenje pane aya ezasi-gumbo. mhasuru. Heino chikonzero nei iwe uchifanira kupa nguva uye simba kune yako mhuru mhasuru, kusanganisira yakatarwa mhuru kurovedza uye yakanakisa kumba-mhuru kurovedza uye yakaderera-muviri kufamba kwekudzidzira kuti uedze.

Tsandanyama dzemhuru 101

Mhuru dzako dzinosanganisira miviri mikuru: gastrocnemius uye soleus.

• Iyo gastrocnemius- iyo mhasuru ine misoro miviri yekunze - inoitwa kana iwe ukasimudza zvitsitsinho zvako. Inotorwa kazhinji kana gumbo rako rakawedzerwa kana ibvi rakatwasuka. Iwe pamwe unozviona ichitarisa misoro yayo kunze (pun yakatarwa) pese paunoita nhanho-kumusoro uye kururamisa gumbo rako kana kupfeka shangu nechitsitsinho.
• Izvo chete imhasuru iri pasi pegastrocnemius inodzika nekureba kwegumbo rezasi. Iyo yega yega inogoneswa zvakanyanya kana ibvi rako rakakotama.

Dzese mhasuru dzinobatsira mukudyara, kana kunongedza kwetsoka / zvigunwe. "Gastrocnemius uye soleus inoshanda sechinhu chinokatyamadza uye chine simba chirimwa chetsoka," anodaro Yolanda Ragland, DPM, chiremba anovhiya wepodiatric, uye muvambi uye CEO weFix Your Feet. Iyo gastrocnemius inoshanda zvakanyanya mukufamba (kufamba, kumhanya, kunyange kuchovha bhasikoro) sezvo ichiyambuka majoini akawanda (chidzitiro nemabvi), anotsanangura. Uye iyo yega sosi inorwisa-giravhiti - zvichireva, imhasuru iyo inoshanda zvakanyanya kuchengetedza kumira kwakamira uye yakakosha kumafambiro uko kwaunofanira kushanda uchirwisa giravhiti (sekusvetuka), anodaro.

Nei Uchifanira Kuva Nehanya Nemhuru Dzako

Mhuru dzako dzinogona kuve diki kana dzichienzaniswa neyako ina kana glutes, asi ivo vari-munzira dzakawanda-musimba wakakosha wesimba. Ivo vanoshanda sehwaro hwesimba hwekutanga mafambiro ezuva nezuva, sekufamba, kumhanya, uye kusvetuka. Hezvino zvimwe zvakanakira kuvaka mhuru dzakasimba uye dzinofamba.

Iwe uchawedzera kusimba kwekuita.

"Yese mitambo inobatsirwa nemhuru dzakasimba; ivo vari muchikamu chakanangana nekugadzira kufamba mutsoka dzako," anodaro Jason Loebig, weChicago-anodzidziswa Nike kudzidzisa uye anomhanya murairidzi uye mubati-mugadziri weLive Better Co, nzvimbo yekudzidzira hutano. Paunenge uchiita mafambiro emota senge kumhanya kana kusvetuka, mhuru dzako dzinobatsira kugamuchira uye kugadzira simba, padivi peimwe nzvimbo dzetsoka, ankle, uye inotsigira tendon, senge Achilles tendon (bhendi rezvinyama zvinosungira mhuru dzako mhasuru kune chitsitsinho pfupa), anotsanangura Loebig. Nekusimbisa mhuru dzemhuru, iwe unogadzirisa makumbo ako kuti ubate yakawanda mutoro.

"Mhuru dzakasimba, pamwe chete nekufamba kwakanaka uye kutonga kwechidzitiro, inogona kubatsira mukugamuchira uye kugadzira simba rakawanda kuburikidza nevhu, zvichitungamira kune kukurumidza kumhanya kumhanya uye kusvetuka kwakakwirira kwakamira kana kusanganiswa nekufamba kwakakodzera pamabvi uye muhudyu. ," anoti.

Saka kana iwe uchida kuwedzera kukwirira kwebhokisi rako kusvetuka kana kuveura masekondi kubva pane yako 200-mita dash, saka inguva yekutarisa pakuvaka mhuru dziri nani kuburikidza nekushanda kwemhuru uye yekufambisa mabhora. "Nekusimbisa mhasuru dzemhuru, uyu mumwe mukana wekumisa [mhasuru] dzakawanda kuburikidza nekufamba," anodaro Ward. (Zvakafanana: Maitiro Ekumhanya Nekukurumidza Pasina Kudzidzira Zvakawanda)

Iwe uchaderedza njodzi yako yekukuvara kwetsoka.

Pamusoro pekubatsira kwekuita, mhuru dzako dzinobatsira nekufamba mutsoka uye dzinokanganisa kugona kwako kuenzanisa. "Mhuru dzinoita basa rinokosha kwete chete kune gumbo repamusoro uye kuchengetedza chimiro asiwo zvine maitiro makuru pamakumbo," anodaro Dr. Ragland. "Nzvimbo yemuviri wegiravhiti iri kumberi kwemuviri, izvo zvinoita kuti muviri utsamire kumberi. Zvisinei, isu hatisi takasendamira kumberi nekuda kwekupokana neyakaenderera mamiriro edu emuchina [nemhasuru yemhuru], ichipa yakamira kugadzikana uye kutsigira mamiriro, "anotsanangura.

Nemhaka yokuti mhuru dzakabatana nemajoini akawanda, kusanganisira chidzitiro nemabvi, zvinokanganisa akawanda ematendon munzvimbo iyi. Paunenge wapfupisa (aka tight) kana kushaya simba mhuru, inogona kunanga zvisina kunanga kana kutungamira kune kuwanda kwetsoka dzekurwara, kusanganisira plantar fasciitis, Achilles tendonitis (kukuvara zvakanyanya kwetchilles tendon), uye ankle sprains uye kutsemuka, pakati perimwe tsoka nyaya, anodaro Dr. Ragland. (Yakabatana: Iwo Akanyanya Kudzoreredza Maturu Ekubatsira Kuderedza Marwadzo kubva kuPlantar Fasciitis)

"Kusimbisa mhasuru dzemhuru kunokosha pakudzivirira kukuvara uye kukudziridza hunhu hwemunhu, kana kuziva kwemuviri, sezvainogadzirira mundege dzakasiyana-siyana dzekufamba (mberi, kumashure, kune rumwe rutivi, nezvimwewo)," anodaro Ward. (Zvimwe pano: Nei Vese Vamhanyi Vachida Kuenzana uye Kugadzikana Kudzidziswa)

Iwe unovandudza mararamiro ako epasi-muviri wekufamba.

Nekupfura mhuru dzako, unogona kuwedzera mafambiro ako, anodaro Ward. Sei? Mhuru dzakasimba kubva pakusaita basa kana kushandisa zvakanyanya zvinogona kuita kuti zvitsitsinho zvako zvisanyanya kuchinjika, zvichiita kuti zviome kuita maekisesaizi ekuremerwa nekufamba kwakazara, maererano neAmerican Academy yePodiatric Sports Medicine (AAPSM). "Kana iwe uine mhuru dzakasimba uye iwe uchiita squat yepamberi, semuenzaniso, uchaona kuti zvitsitsinho zvako zviri kusimuka kubva pasi kana zvitsitsinho zvako zviri kupinda mukati. Izvi zvinotadzisa kufamba kwako uye kurongeka kwese mu squat yako," anodaro. Ward.

Hechino chinhu: Muviri wako unofamba mukinetic keteni, zvichireva kuti kufamba kweimwe mubatanidzwa kunokanganisa kufamba kwemamwe majoini. Saka kana uine mhuru dzakaomarara, saka hausi kuvaka simba rakaringana kubva pasi kumusoro kuti uite ma glute ako nemhasuru mune squat. Dr. Ragland vanoti chikamu chepasi chemhuru chinoumba Achilles tendon inoisa mucalcaneus, iro rakakura pfupa rerutsoka, iro rinosimbisa kugadzikana kwemakumbo - chimwe chinhu chinoita basa rakakura mukusvetuka, zvakare.

Ongorora: Kana hudyu yako inoshanduka isina kusimba, inogona kukanganisa mhuru dzako. "Kuomesa hudyu flexor kunogona kukonzeresa kumisikidza uye ipfupi mhasuru iyo inogona kudzika pasi kune iyo gastrocnemius. Aya mamiriro anonzi 'ekudzokororazve maitiro eakaomarara hudyu inoshanduka,'" anodaro Dr. Ragland.

Kana mahudyu ako nemhuru zvakamonyana, Dr. Ragland vanoyambira kutambanudza mahudyu nekusimbisa kubwinya kwako, mhasuru dzemukati-chidya, uye musimboti. "Kana iwe ukasimbisa idzi dzimwe nzvimbo, nyundo nemhuru hazvifanirwe kuita basa rese, uye zvine mwero kuregedza gastrocnemius kunodzivirira kukuvara sekukweva tsandanyama uye tendon dzakabvaruka," anotsanangura.

Maitiro Ekuyedza Yako Mhuru Simba

Hauna chokwadi kuti mhuru dzako nemarunda nemarunda akatenderedza zviziso zvetsoka dzako zvakamira papi? Ward anokurudzira kuvaedza nekuyera pagumbo rimwe kwemasekondi makumi matanhatu nemaoko ako kunze. Iwe unoda kuedza chibooreso chakafanana nemeso ako akavharwa, zvakare. "Ona kuti iwe unogona kuenzanisa kwenguva yakareba sei nemaziso akavharwa uye akazaruka. Iva nechokwadi chokuti une nzvimbo yakajeka paunenge uchiita basa iri, "anodaro. Kana iwe usingakwanise kuenzanisa kwemasekondi gumi (pasina kunyatso fambisa tsoka iri pasi kana kubata rimwe rutsoka pasi), ipapo unogona kuve uri panjodzi yakanyanya yekukona kwetsoka, sekureva kweAdvanced Physical Therapy Education Institute. Zvinoreva, iwe unofanirwa kunyatso kupa imwe nguva kune ako makumbo uye mhuru simba uye kufamba. (Edzawo aya mamwe bvunzo dzechiyero kuti uone kugona kwako.)

Mhuru Yakanakisa Exercises & Drills

Ward inoti maekisesaizi emhuru anotarisa pane eccentric loading (apo mhasuru iri kureba pasi pemutoro vs. kupfupisa) ndiyo yakanakisisa pakusimbisa mhasuru idzi. Mhuru inosimudza uye kusimudza zvitsitsinho ndeye-kuenda kune mhuru kudzidzira simba, pamwe nekusimudza zvigunwe kubatsira kupikisa uye kushanda shin (mhasuru iri pamberi pegumbo rezasi). Panyaya yemasimba akasimba emhuru, kusvetuka tambo kunobatsira kupatsanura mhuru uye kunoshanda kukona kwetsoka.

"Paunopisa tsandanyama dzemhuru yako, simba iroro resimba rinoenda kuhudyu kuti isvetuke kumusoro," anodaro Ward. "Kuita kunaya kunonoka pamanera ekumhanya kana kutamba hopscotch kunoshanda mhuru, futi. Aya maekisesaizi anowedzera kuziva kwepfungwa-dzemuviri uye inopa dambudziko munzira dzakasiyana."

Imwe yaLoebig yaanodisisa kemhuru yekurovedza muviri ndeye yakadzoserwa lunge yekumira ibvi kusimudza kumhuru kusimudza. "Ichi chiitiko chakabatana pamwe nekupedza mune rimwe gumbo rakamira rakanangana nesimba uye chiyero," anodaro Loebig. Edza chiitiko ichi uine uremu hwemuviri wako chete wozowedzera huremu kana simba rako riine mwero.

"Kunangisa gastrocnemius, iyo inofanirwa kuve yekutarisa kwekukura uye simba mumhuru, kuita mhuru yakamira yakasimudza yakatwasuka-gumbo," anodaro Loebig. Kurovedza munzvimbo yakatsemuka kumira kurongedza ankle rekumashure negumbo rakatwasuka (sezvaungaita mumitsara-yeruoko rumwe) zvinogona zvakare kubatsira kuvaka simba mumakumbo, anodaro. Iyo soleus inowana yakawanda yechiitiko kana ibvi rako rakakotama, saka Loebig anokurudzira kuita mhuru inosimudza munzvimbo yakagara yakabhenda-mabvi kuti inange.

Kuti ikubatsire kusimbisa mhuru dzako, edza izvi zvibooreso zvekufamba uye iyi mhuru yekurovedza muviri yakagadzirwa naWard.

Mhuru Kufamba uye Kutambanudza Drills

• Rongedza mhuru uchishandisa bhora rezai kana furo chinotenderera, uchitarisa kunzvimbo dzaunonzwa kuomeswa. Rongedza bhora reracrosse pasi petsoka futi.

• Plantar kutenderera (kunongedza zvigunwe) uye dorsiflexion (kuunza tsoka kune iyo shin) inotambanudzwa neiyo bhendi yekumira nekuputira iyo bhendi kutenderedza bhora retsoka dzako.

• Kugara mune yakaderera squat.

• Yemukati neyekunze hudyu kutenderera (aka 90-90 kutambanudza): Gara pasi negumbo rekuruboshwe rakakotama pa90-degree angle pamberi pomuviri, chidya chakatwasuka chakatwasuka kumberi kubva muchiuno uye shin yakafanana kumberi kwekamuri kana mat. Gumbo rerudyi rakakotamiswa pamadhigiri makumi mapfumbamwe, chidya chakatambanuka padivi kubva pahudyu yekurudyi, uye mhuru yekurudyi iri kunongedza kumashure. Dzese tsoka dzakachinjika. Bata uku kutambanudza kwemasekondi 30-60 wobva wachinja mativi.

• Imbwa yakatarisa pasi.

• Static chitsitsinho chinodonha: Mira pamucheto wenhanho kana bhokisi uye udonhedze chitsitsinho chimwe chakananga pasi, uchichengeta chidzitiro chisina kwazvakarerekera. Bata kwemasekonzi makumi matatu, wozochinja mativi wodzokorora. Edza kusiyanisa kwekutambanudza uku nekushandura tsoka yako mukati nekunze kunongedza akasiyana maakona emhuru mhasuru.

At-Kumba Mhuru Kudzidzira Simba

2-1-2 Mhuru Inosimudza

A. Mira netsoka dzakaparadzana chiuno-paupamhi uye zvigunwe zvakatarisa kumberi. Bata simbi-kusvika-inorema dumbbell mune yega ruoko nemaoko nemativi.

B. Kuverenga kusvika maviri, zvishoma nezvishoma simudza zvitsitsinho kubva pasi kuti uenzanise pamabhora etsoka. Bata chinzvimbo ichi sekondi imwe usati wadzikira uchidzikira pasi kune maviri-echipiri kuverenga. Dzivisa kutenderedza zvitsitsinho mukati kana kunze paunenge uchiita maekisesaizi.

Ita matatu seti e15 kusvika 20 reps.

2-1-2 Chitsitsinho Chidonhera Kumhuru Yakasimudza

A. Mira pamucheto wenhanho kana bhokisi uine chete forefoot padanho, saka zvitsitsinho zviri kubva padanho.

B. Kuverenga kusvika maviri, zvishoma nezvishoma donhedza chitsitsinho chakati pasi. Bata chitsitsinho ichi kudonha kwechipiri uye wosimudza chitsitsinho kumusoro kuti uuye kubhora retsoka kwemasekondi maviri.

C. Dzokorora pane rimwe gumbo. Ndiyo imwe rep.

Ita matatu seti yegumi kusvika gumi nemashanu reps.

Akagara Mhuru Simudza

A. Gara pachigaro kana bhokisi pakakodzera pakakodzera saka mabvi anoita 90-degree angles. Bata dumbbell yepakati-kusvika-inorema yakatwasuka ruoko rumwe nerumwe, saka huremu hwese huri kuenzana pamucheto mumwe pamusoro pechidya chimwe nechimwe. Chengetedza musimboti wakabatanidzwa uye torso kureba mukati mekufamba kwese.

B. Simudza zvitsitsinho kubva pasi zvakakwirira sezvinobvira, uchiuya kumabhora etsoka.

C. Zvishoma nezvishoma zvitsitsinho zvakaderera zvakadzokera pasi pasi.

Ita matatu seti e15 kusvika 20 reps.

Akagara Inversion uye Eversion neResistance Band

A. Gara pasi nemakumbo akatambanudzwa zvakakwana, uye putira bhandi refu rekudzivirira kumativi ose emakumbo maviri. Bata bhendi rekudzivirira nemaoko maviri.

B. Dzorera tsoka zvishoma mukati uye shandura tsoka dzako nezvigunwe zvichinongedza kumusoro, uye dhonza zvigunwe zvako kuenda kune rako, uchifamba uchipesana nekupikisa kwechikwata. Bata chinzvimbo ichi kwemasekonzi mashoma usati wadzokera kunzvimbo yekutanga.

C. Tevere, tendesa tsoka dzako panze uye fambisa tsoka dzako nezvigunwe zvichinongedza kumusoro, uye dhonza zvigunwe zvako kuenda kune rako shin. Bata nzvimbo iyi kwemasekonzi mashoma usati wadzokera kunzvimbo yekutanga.

Ita 3 seti ye10 kusvika ku15 reps.

Ongororo ye