Me yasa yakamata kuyi Aikin motsa jiki na ɗan maraƙi - ƙari ɗaya don gwadawa

Wadatacce

• Muscles 101
• Me Ya Sa Ya Kamata Ka Kula da Marayu
• Za ku inganta aikin motsa jiki.
• Za ku rage haɗarin raunin ƙafarku.
• Za ku inganta ƙarfin motsi na ƙananan jikin ku.
• Yadda Ake Gwada Ƙarfin Maraƙinku
• Mafi kyawun Motsa Jiki & Drills
• Motsi na maraƙi da Miƙawar Rawa
• A-Home Calf Workout don Ƙarfi
• Bita don

Idan kun kasance kamar yawancin mutane, jadawalin ranar ƙafarku wataƙila yana kama da wani abu kamar haka: juya huhu, tsugunne na goblet, thrusters, and deadlifts. Tabbas, waɗannan darussan sun ƙone ƙafar gaba ɗaya, amma ba lallai ba ne suna ba wa maƙiyanku kulawar da ta dace.

"Squats da lunges za su yi aiki ga 'yan maruƙanku, amma ba su yi musu nisa ba. Kuna buƙatar yin motsa jiki, kamar hawan maraƙi ko digon diddige, don kula da tsokoki na maraƙi kamar yadda squat ke kula da glutes," in ji Sherry Ward, NSCA. -mai ba da horo na sirri da kocin CrossFit Level 1 a Brick New York.

Domin 'yan maruƙanku ƙananan ƙungiyar tsoka ne, ba za ku ga girma mai girma daga gare su ba (watau ba za su fita daga jeans ɗinku ba), amma hakan bai kamata ya hana ku haskaka haske a kan waɗannan ƙananan ƙafafu ba. tsokoki. Anan shine dalilin da yasa yakamata ku sadaukar da lokaci da kuzari ga tsokoki na maraƙi, gami da takamaiman motsa jiki na maraƙi da mafi kyawun motsa jiki na maraƙi a gida da motsa jiki na motsa jiki don gwadawa.

Muscles 101

Maruƙanku sun ƙunshi manyan tsokoki guda biyu: gastrocnemius da tafin ƙafa.

• Gastrocnemius-tsoka mafi girma mai kai biyu-yana aiki lokacin da kake ɗaga diddige. Ana daukarta mafi yawa lokacin da aka miƙa ƙafarka ko gwiwa ta miƙe. Wataƙila za ku lura yana leƙon kawunansa (tun da aka yi niyya) duk lokacin da kuka yi ɗaga sama da daidaita ƙafarku ko sanya takalmi tare da diddige.
• Soleus ita ce tsokar da ke ƙarƙashin gastrocnemius wanda ke gudana ƙasa tsawon tsawon ƙafar ƙasa. An kunna tafin kafa fiye lokacin da gwiwa ta lanƙwasa.

Dukansu tsokoki suna taimakawa wajen jujjuyawar shuka, ko nunin ƙafar/yatsun kafa. "Gastrocnemius da soleus suna aiki azaman mai girgiza girgiza da ƙarfi mai lanƙwasa ƙafa," in ji Yolanda Ragland, DPM, likitan tiyata, kuma wanda ya kafa kuma Shugaba na Gyara Ƙafarku. Ayyukan gastrocnemius galibi a cikin motsi (tafiya, gudu, har da kekuna) tunda yana ƙetare mahaɗan da yawa (idon idon da gwiwa), in ji ta. Kuma tafin ƙafa wani tsari ne na hana nauyi-ma'ana, tsoka ce da ke aiki da farko don kiyaye madaidaiciyar matsayi kuma yana da mahimmanci ga ƙungiyoyi inda dole ne ku yi aiki da nauyi (kamar tsalle), in ji ta.

Me Ya Sa Ya Kamata Ka Kula da Marayu

'Ya'yan maruƙanku na iya zama ƙanana idan aka kwatanta da quads ko glutes, amma suna - ta hanyoyi da yawa - tsoka mai ƙarfi mai ƙarfi. Suna zama tushen ƙarfi don motsi na yau da kullun, kamar tafiya, gudu, da tsalle. Ga wasu fa'idodin gina maruƙa masu ƙarfi da tafi da gidanka.

Za ku inganta aikin motsa jiki.

Jason Loebig, wani jami'in Nike da ke Chicago da mai horas da Live da kuma co-kafa Live Better Co., wani dandalin koyawa lafiya. Lokacin yin motsi na motsi kamar gudu ko tsalle, 'yan marayanku suna taimakawa karba da samar da ƙarfi, tare da sauran sassan ƙafa, idon kafa, da jijiyoyin goyan baya, kamar tendon Achilles (ƙungiyar nama da ke haɗa tsokar maraƙin ku zuwa ƙashin diddige), yayi bayanin Loebig. Ta hanyar ƙarfafa tsoffin maraƙi, kuna sanya ƙafafun ku don ɗaukar ƙarin nauyi.

"Maruƙa masu ƙarfi, a cikin tandem tare da motsi mai kyau da kuma kula da idon sawu, na iya taimakawa wajen karɓa da kuma samar da ƙarin karfi ta cikin ƙasa, wanda zai haifar da saurin gudu da sauri da tsalle-tsalle mai tsayi lokacin da aka hade tare da motsi mai kyau a gwiwa da hip. " in ji shi.

Don haka idan kuna son ƙara tsayin tsallen akwatin ku ko aske daƙiƙa daga dash ɗin ku na mita 200, to lokaci yayi da za ku mai da hankali kan gina ingantattun maruƙa ta hanyar motsa jiki na maraƙi da motsa jiki. "Ta hanyar ƙarfafa tsokoki na maraƙi, wannan wata dama ce don kunna ƙarin [tsokoki] ta hanyar motsi," in ji Ward. (Mai alaƙa: Yadda ake Gudu da sauri ba tare da ƙarin horo ba)

Za ku rage haɗarin raunin ƙafarku.

Bugu da ƙari ga fa'idodin wasan kwaikwayon, 'yan maruƙanku suna taimakawa tare da motsi a cikin ƙafafu kuma suna shafar ikon ku na daidaitawa. "Yan maruƙa suna taka muhimmiyar rawa ba kawai ga ƙafar ƙafar ƙafa da kuma kula da matsayi ba amma suna da tasiri mai mahimmanci akan ƙafafu," in ji Dokta Ragland. "Cibiyar nauyi ta jikinmu tana zuwa gaban jiki ne, wanda ke sa jiki ya karkata gaba. Duk da haka, ba ma a dabi'a ba mu karkata zuwa gaba saboda fuskantar ci gaba da yanayin mu na juyewar tsire-tsire [ta tsokar maraƙi], yana samar da madaidaiciya. zaman lafiya da kwanciyar hankali, ”in ji ta.

Saboda maraƙi suna haɗe da haɗin gwiwa da yawa, gami da idon sawu da gwiwa, suna shafar jijiyoyin da yawa a wannan yanki. Lokacin da kuka gajarta (aka matse) ko raunanan maruƙa, zai iya kai tsaye ko kai tsaye yana haifar da cututtuka masu yawa na ƙafafu, gami da fasciitis na shuke-shuke, tendonitis na Achilles (rauni mai yawa na jijiyar Achilles), da sprains da karaya, a tsakanin sauran ƙafa. batutuwa, in ji Dr. Ragland. (Mai alaƙa: Mafi kyawun Kayan Aikin Farfaɗo don Taimakawa Sauƙaƙe Ciwo daga Plantar Fasciitis)

"Ƙarfafa tsokar maraƙi yana da mahimmanci don rigakafin rauni da haɓaka haɓakar mutum, ko wayar da kan mutum, yayin da yake shiri a cikin jirage daban -daban na motsi (gaba, baya, gefe zuwa gefe, da sauransu)," in ji Ward. (Ƙari a nan: Me yasa Duk Masu Gudu ke Bukatar Ma'auni da Ƙarfafa Horarwa)

Za ku inganta ƙarfin motsi na ƙananan jikin ku.

Ta hanyar harba calan maraƙin ku, zaku iya ƙara yawan motsin ku, in ji Ward. Me ya sa? Ƙunƙarar maruƙa masu tauri daga rashin aiki ko yin amfani da su na iya sa ƙafar ƙafafunku su zama ƙasa da sassauƙa, yana sa ya zama da wahala a yi motsa jiki mai ɗaukar nauyi tare da cikakken motsi, a cewar Cibiyar Nazarin Wasannin Wasannin Wasannin Wasannin Kaya na Amurka (AAPSM). "Idan kuna da ƙwaƙƙwarar 'yan maraƙi kuma kuna yin ƙwanƙwasa na gaba, alal misali, za ku lura cewa diddigenku suna ɗagawa daga ƙasa ko idon sawun ku suna shiga ciki. Wannan yana hana yawan motsin ku da daidaita daidaituwa a cikin tsugunon ku," in ji Unguwa.

Ga abin: Jikin ku yana motsawa cikin sarkar kinetic, ma'ana motsi ɗaya haɗin gwiwa yana shafar motsin sauran gidajen. Don haka idan kuna da maruƙan maruƙa, to, ba ku gina isasshen ƙarfi daga ƙasa har zuwa kunna glutes da hamstrings a cikin squat. Dokta Ragland ya ce ƙaramin ɓangaren maraƙin da ke samar da tendon Achilles ya shiga cikin kashinus, mafi ƙashin ƙafar ƙafa, wanda ke ƙarfafa kwanciyar idon idon kafa - wani abu da ke taka muhimmiyar rawa a tsugunne.

Lura: Idan ƙwanƙolin ƙafarku ba ta da ƙarfi, zai iya cutar da maraƙin ku. "Ƙaƙƙarfan ƙuƙwalwar ƙuƙwalwa zai iya haifar da ƙwanƙwasawa da ɗan gajeren hamstring wanda zai iya saukowa zuwa gastrocnemius. Wannan yanayin ana kiransa 'sakamako mai jujjuyawar matsattsun ƙafa,'" in ji Dokta Ragland.

Idan hamstrings da maruƙanku suna da ƙarfi, Dr. Ragland ya ba da shawarar miƙa kwatangwalo da ƙarfafa ƙafarku, tsokar cinyoyin ciki, da gindi. Ta kara da cewa "Idan kuka karfafa wadannan sauran bangarorin, ba dole ne hamstrings da maraƙi su yi duk aikin ba, kuma tsawaita gastrocnemius na matsakaici zai guji raunin kamar tsokar tsoka da tsagewar jijiyoyin jiki," in ji ta.

Yadda Ake Gwada Ƙarfin Maraƙinku

Ba ku da tabbacin inda ƴan maruƙanku da ligaments da jijiyoyi da ke kusa da idon sawunku suka tsaya? Ward yana ba da shawarar gwada su ta hanyar daidaitawa a ƙafa ɗaya na daƙiƙa 60 tare da hannunka zuwa gefe. Kuna so ku gwada rawar jiki iri ɗaya tare da rufe idanunku, ma. "Duba tsawon lokacin da za ku iya daidaitawa tare da rufe idanu da budewa. Tabbatar cewa kuna da sarari bayyananne lokacin yin wannan motsa jiki," in ji ta. Idan ba za ku iya daidaitawa na tsawon daƙiƙa 10 ba (ba tare da matsar da ƙafar da ke ƙasa ba ko kuma taɓa ɗayan ƙafar zuwa ƙasa), to kuna iya kasancewa cikin haɗari mai girma don sprain idon ƙafa, a cewar Cibiyar Ilimin Ilimin Jiki na Jiki. Ma'ana, yakamata ku sadaukar da ɗan lokaci gabaɗaya ga ƙarfin ƙafarku da ƙarfin maraƙi da motsinku. (Har ila yau, gwada waɗannan sauran gwajin ma'auni don auna ƙarfin ku.)

Mafi kyawun Motsa Jiki & Drills

Ward ya ce darussan maraƙi waɗanda ke mai da hankali kan ɗaukar nauyi (lokacin da tsoka ke ƙaruwa a ƙarƙashin nauyi vs. ragewa) shine mafi kyau don ƙarfafa waɗannan tsokoki. Fan maraƙi yana ɗagawa kuma ɗaga diddige yana zuwa motsa jiki na maraƙi don ƙarfi, haka kuma ɗaga yatsun kafa don taimakawa wajen magance su da aiki da shin (tsoka a gaban ƙafar ƙasa). Dangane da motsa jiki na maraƙi mai ƙarfi, igiya mai tsalle tana taimakawa ware maruƙan kuma yana aiki da jujjuyawar idon sawu.

Ward ya ce "Lokacin da kuka kunna tsokoki na maraƙin ku, ƙarfin kuzarin zai canza zuwa kwatangwalo don tsalle sama," in ji Ward. "Yin motsa jiki a kan tsani mai sauri ko wasan hopscotch zai yi aiki da maruƙa, suma. Waɗannan darussan suna ƙara fahimtar tunanin jiki kuma suna ba da kalubale a wurare daban-daban."

Ofaya daga cikin abubuwan da Loebig ya fi so na motsa jiki maraƙi shine jujjuyawar baya zuwa tsayin gwiwa don ɗaga maraƙi. "Ayyukan motsa jiki ne na bai-daya tare da gamawa a tsaye a tsaye kafa ɗaya da ke mai da hankali kan ƙarfi da daidaito," in ji Loebig. Gwada wannan aikin tare da nauyin jikin ku kawai sannan ku ƙara nauyi da zarar ƙarfin ku da daidaiton ku ya inganta.

Loebig ya ce "Don yin niyya ga gastrocnemius, wanda yakamata ya zama abin da aka fi mayar da hankali akai don girman girma da ƙarfi a cikin maraƙi, yi ɗan maraƙi tsaye a cikin madaidaicin kafa," in ji Loebig. Horarwa a cikin tsagaggen matsayi don ɗaukar ƙafar ƙafar baya tare da madaidaiciyar kafa (kamar yadda za ku iya yi a cikin layuka guda ɗaya) zai iya taimakawa wajen ƙarfafa ƙarfin gwiwa, in ji shi. Tafin kafa yana samun mafi yawan aikin yayin da gwiwoyin ku ke lanƙwasa, don haka Loebig ya ba da shawarar yin ɗan maraƙi a cikin matsayi mai lanƙwasa gwiwa don yin niyya.

Don taimaka muku ƙarfafa 'yan maraƙinku, gwada waɗannan motsa jiki na motsa jiki da wannan aikin maraƙin da Ward ya tsara.

Motsi na maraƙi da Miƙawar Rawa

• Mirgine ɗan maraƙi ta amfani da ƙwallon lacrosse ko abin nadi na kumfa, mai da hankali kan wuraren da kuke jin takura. Mirgine ƙwallon lacrosse a ƙarƙashin ƙafa kuma.

• Juyawar shuka (nuna yatsun kafa) da dorsiflexion (kawo ƙafar zuwa ga shin) yana shimfiɗa tare da ƙungiyar juriya ta hanyar nade band a ƙwallon ƙafafun ku.

• Zaune yake cikin tsugunne.

• Juyawa na ciki da na waje (aka 90-90 stretch): Zauna a ƙasa tare da ƙafar hagu a lanƙwasa a kusurwar digiri 90 a gaban jiki, cinya yana miƙewa gaba daga kwatangwalo da shin a layi ɗaya zuwa gaban ɗakin ko tabarma. An lanƙwasa ƙafar dama a kusurwa 90-digiri, cinya ta wuce gefe daga kwatangwalo na dama, kuma ɗan maraƙi na dama yana nuna baya. Dukan ƙafafu suna lanƙwasa. Riƙe wannan shimfiɗa na tsawon daƙiƙa 30-60 sannan ku canza gefe.

• Kare mai fuskantar ƙasa.

• Digon diddige a tsaye: Tsaya a gefen mataki ko akwati kuma sauke diddige ɗaya zuwa ƙasa, kiyaye idon sawun tsaka tsaki. Riƙe na tsawon daƙiƙa 30, sannan canza gefe kuma maimaita. Gwada bambance-bambancen wannan shimfiɗa ta hanyar juya ƙafar ku zuwa ciki da waje don niyya kusurwoyi daban-daban na tsokar maraƙi.

A-Home Calf Workout don Ƙarfi

2-1-2 Maraƙi Kiwan

A. Tsaya tare da ƙafar ƙafar ƙafa da yatsun kafa suna fuskantar gaba. Riƙe dumbbell mai matsakaici zuwa nauyi a kowane hannu tare da makamai ta gefe.

B. Ƙidaya zuwa biyu, a hankali ɗaga sheqa daga ƙasa don daidaitawa akan ƙwallan ƙafafu. Rike wannan matsayi na daƙiƙa ɗaya kafin a rage ƙasa a hankali don ƙidaya daƙiƙa biyu. Kauce wa mirgina idon sawu a ciki ko waje yayin yin aikin.

Yi saiti 3 na 15 zuwa 20 reps.

2-1-2 Digadin Dindindin zuwa Tashin Maraƙi

A. Tsaya a gefen wani mataki ko akwati tare da kawai ƙafar ƙafar ƙafa a kan matakin, don haka diddige sun fita daga matakin.

B. Kidaya zuwa biyu, sannu a hankali sauke diddige ɗaya zuwa bene. Rike wannan digon diddigen na tsawon daƙiƙa ɗaya sannan ka ɗaga diddigin sama don zuwa ƙwallon ƙafar na daƙiƙa biyu.

C. Maimaita a daya kafa. Wannan wakili ɗaya ne.

Yi 3 saiti na 10 zuwa 15 reps.

Zaunar da maraƙi Tashi

A. Zauna a kan kujera ko akwati a tsayin da ya dace don gwiwoyi su zama kusurwoyin digiri 90. Riƙe dumbbell matsakaici-zuwa-nauyi a tsaye a kowane hannu, don haka kowane nauyi yana daidaitawa a ƙarshen ƙarshen kowane cinya. Ci gaba da kasancewa mai himma da torso tsayi a duk lokacin motsi.

B. Heauke diddige daga ƙasa gwargwadon iko, zuwa ƙwallon ƙafa.

C. Sannu a hankali ƙasan diddigen baya zuwa ƙasa.

Yi saiti 3 na 15 zuwa 20 reps.

Zama Mai Juyawa da Juyawa tare da Resistance Band

A. Zauna a ƙasa tare da shimfiɗa ƙafafu cikakke, kuma kunsa dogon juriya a kusa da baka na ƙafafu biyu. Rike bandejin juriya da hannaye biyu.

B. Juya ƙafafu kaɗan zuwa ciki kuma jujjuya ƙafafunku tare da yatsun kafa suna nunawa sama, sa'annan ku ja yatsan ƙafar ƙafar ƙafar ƙafar ku zuwa ƙwarƙwarar ku, suna matsawa da juriya na bandeji. Riƙe wannan matsayi na ƴan daƙiƙa kaɗan kafin komawa wurin farawa.

C. Na gaba, juya ƙafafunku waje kuma ku jujjuya ƙafafunku tare da yatsun kafa suna nunawa sama, sa'an nan kuma ja yatsun ku zuwa gashin ku. Riƙe wannan matsayi na ƴan daƙiƙa kaɗan kafin komawa wurin farawa.

Yi 3 sets na 10 zuwa 15 reps.

Bita don