Abin da Ya Sa Ƙwarƙwararku Ba Ta Girma

Ana zargin 'yan adam da yawan shan jini fiye da kowane tsoka kuma ba a horar da su yadda ya kamata kamar kowane tsoka. Halitta ta kafa tsari da kuma iyaka, amma ga mafi yawan mutane ainihin matsalar ita ce yawan motsi, saurin aiki, da kuma yawan saiti da suke yi a kowane mako. Ga abin da za a canja.

Halitta tana cikin wannan, amma ba uzuri ba ne.

Tsawon tsokoki na ciki da kuma yadda aka sanya kayan aikin Achilles a cikin gado kuma horo ba zai canza su ba. Idan tsokoki sun ƙare a sama kuma jijiyoyin suna da tsayi, ba za ka taɓa samun 'yan kwari kamar wanda yake da ƙananan ƙwayoyin. Amma wannan ne ke tantance siffar mutum, ba ko ya girma ba. Mutanen da ke da mummunan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙudan ƙ da ƙ ƙ ƙ ƙ ƙudan ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ Matsalar ita ce aikin ba shi da daidaito: uku sets na maraƙi kiwata a karshen kafa rana, sau ɗaya a mako, bouncing maimakon iko.

Abin da ya sa 'yan maruƙa suke bukatar ƙarin tsoka fiye da sauran

Ƙafafunku suna ɗauke da nauyin jikinku a cikin matakai 5,000 zuwa 10,000 kowace rana. Ƙarƙashin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙin ƙwanƙin ƙwanƙin ƙwanƙin ƙwanƙin ƙwanƙin ƙwanƙin ƙwanƙin ƙwanƙin ƙwanƙin ƙwanƙin ƙwanƙin ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙaran ƙ Domin wannan tsoka ta yi amfani da horo a matsayin sabon abu, dole ne motsawar ta fi abin da tafiya ta riga ta ba ta. A aikace wannan na nufin kaya masu nauyi fiye da yadda kuke tsammani, maimaitawa mafi girma a kowane saiti fiye da sauran tsokoki, kuma sau da yawa fiye da sau ɗaya a mako.

Matsala ta biyu ita ce jijiyar Achilles. Yana da sassauci kuma yana nuna kamar bazara: idan ka fadi a cikin matsayi na kasa kuma nan da nan ka sake tashi, jijiyar tana yin aiki da yawa kuma tsoka tana samun raguwa sosai. Wannan shine dalilin da ya sa tempo ba karamin bayani ba ne tare da 'yan maruƙa, shi ne babban abu.

Kwararrun biyu, kusurwoyin gwiwa biyu

Gastrocnemius madaidaiciyar gwiwa

Yana aiki idan kafa ya daidaita: tsaye maraƙi ya ɗaga, maraƙi latsa a kan kafa kafa tare da kulle gwiwoyi, single-kafar ya ɗaga. Wannan bangare ya fi amsawa ga maimaita 8-12 tare da kaya wanda gaske yana kalubalantar ku a maimaitawa ta ƙarshe da wuya ku isa saman.

Soleus lankwasa gwiwa

Yana aiki idan an lankwasa gwiwa zuwa kusan digiri 90, wanda ke nufin zaune maraƙi ya tashi. Wannan shi ne sashen da yawancin mutane suke tsallakewa gaba ɗaya, kuma shi ne abin da ke ba da faɗin maraƙi idan aka kalle shi daga gefe. Yana bukatar maimaitawa 15-25 a kowane saiti, wani lokaci har zuwa 30, domin yana da ƙarfi sosai. Idan ka ɗaga kafa kawai, kana horar da rabin ɗan maraƙin.

Kuskure guda biyar da ke hana ci gaba

1. Rabin kewayon motsi. Dole ne ƙafarka ta faɗi ƙasa da matakin ƙafafunka yadda za ka iya sarrafawa, sai ka ɗaga zuwa cikakkiyar tsawo har sai ka kusan kai kan yatsun ƙafafunka. Ka riƙe gaba a kan mataki na 5-10 cm.
2. Yana tsallewa. Saukewa na 2-3 seconds, dakatar da 1-2 seconds a kasa ba tare da shakatawa ba, motsawa a ƙarƙashin iko kuma riƙe 1 na biyu a saman. Za ka bukaci ka rage nauyi fiye da dā, kuma hakan yana da kyau.
3. Ba a yawan yin saiti a mako. Ka yi ƙoƙarin yin aiki a cikin mako guda 12-16 a cikin mako guda, raba cikin zaman 3-4. Shirye-shiryen uku sau ɗaya a mako ba horo ba ne na maraƙi, yana da dumi.
4. Babu ci gaba. Ka rubuta kaya da kuma maimaitawa. Kowace mako ka yi ƙoƙarin ƙara wani abu ko kilo 2.5. Idan ka yi daidai da wannan abu na makonni huɗu, ba ka da dalilin girma.
5. Koyaushe na ƙarshe a zaman. Aƙalla sau ɗaya a mako ka sa 'yan maruƙa a farko, sa'ad da ka ke da kyau kuma za ka iya turawa.

Idan za ka iya yin ɗaga kafa yayin da kake gungurawa a wayarka, kaya yana da sauƙi ko kuma saurin yana da sauri.

Tsarin mako-mako na musamman

Wannan tsarin yana aiki ga mafi yawan mutane, tare da 90-120 seconds hutawa tsakanin saiti:

• Ranar Litinin: Tashi na tsaye yana tasowa, 4 sets x 8-12 reps, 3 seconds saukarwa, 1 na biyu dakatar a kasa da kuma a saman.
• Ranar Laraba: zaune maraƙi kiɗa, 4 sets x 15-25 reps.
• Ranar Jumma'a: Ɗaukaka ƙafa ɗaya tare da nauyin jiki ko dumbbell, saiti 3 x 12-15 da kafa.
• Asabar (ba a zaɓa): zaune maraƙi ya ɗaga, 3 sets x 20-30 maimaitawa, m kaya, mayar da hankali a kan stretched-matsayin hutu.

Auna kewayon maraƙi sau ɗaya a wata, da safe, a mafi nisa, koyaushe a wuri ɗaya. Idan ka auna ruwa a kowane mako, za ka san yawan ruwan da kake riƙewa.

Abincin da kuma nauyin jiki

Ba a samo tsoka daga babu. Idan jikinka bai canja ba cikin watanni da yawa kuma kana cin abinci da bai kai yadda kake bukata ba, 'yan maruƙa ma za su iya yin hakan. Tsarin gaskiya: 1.6-2.2 grams na furotin da kilogram na nauyin jiki a kowace rana, da kuma karamin kari na 200-300 kcal kowace rana idan ci gaban shine burin. Ka yi barci na awa bakwai zuwa tara, domin a lokacin ne kake samun sauƙi.

Yaya tsawon lokacin da wannan ke ɗauka?

A cikin makonni 6-8 na farko ba za ka ga kome ba sai ciwo da kuma kula da motsi. Canjin farko na gaske a cikin kewayon ya bayyana bayan watanni 4-6, kuma ana auna shi a cikin millimeters, ba centimeters ba. Wannan shi ne yadda 'yan maraƙi suke tafiya kuma hakan ba ya nufin cewa kana yin wani abu da bai dace ba.

Lokacin da za ka je wurin likita

Horar da maraƙi galibi ba shi da lahani, amma wasu alamun ba su da alaƙa da horo kuma suna buƙatar bincika:

• kumburi, ja da zafi a cikin daya wannan na iya zama zurfin jijiyar jini kuma yana buƙatar bincike na gaggawa.
• Ba zato ba tsammani zafi mai zafi tare da fashewa ko ƙwallon ƙwallon ƙafa a bayan ƙafar ƙafa, sannan rashin iya tashi a kan yatsun ƙafafunku ana zargin rauni na Achilles tendon.
• Ciwon ƙugu wanda ya bayyana bayan tafiya mai nisa kuma ya tsaya da zarar ka tsaya matsalolin jini dole ne a cire.
• Crunches na dare da yawa tare da ƙuƙwalwa, rauni ko rashin jin daɗi a ƙafa.
• Ciwo mai tsawon fiye da makonni 2-3 wanda ba ya raguwa ko da tare da hutu daga horo.

Gajerun bayanai

• Halitta tana yanke shawarar siffar 'yanku, ba ko za ku iya girma ba.
• Yi amfani da cikakken motsi, tare da dakatar da kasa da kuma saukowa na biyu na biyu.
• Ka yi aikin gwiwa madaidaiciya (sau 8-12) da kuma na lankwasawa (sau 15-25).
• Ka yi amfani da saiti 12 zuwa 16 a mako a cikin gajeren lokaci na 3-4 tare da ci gaba da rubutawa.
• Auna sau ɗaya a wata kuma jira watanni 4-6 kafin bambanci ya bayyana.