Ukunciphisa Ukuzivocavoca Imisipha YaseSoleus Namafu

Ubuhlungu bezinkomo bungabangela izimbangela eziningi, kufaka phakathi imisipha eqinile nebuthakathaka yomlenze ongezansi (i-gastrocnemius noma i-soleus), noma ukulimala kwemisipha yethole njengokuncenga kwethole noma ukudonsa. Ngesinye isikhathi ubuhlungu buyinto engavamile ngokwanele ukukugqugquzela ukuba ubone udokotela (kaningi izikhathi lokhu kungaba semisipha yodwa), kodwa namanje ungangathinta ikhono lakho lokuzivocavoca nokuthokozisa. Lolu hlelo lokusula lungasiza ekunciphiseni ubuhlungu bendlaba nokuvimbela ithole.

1 - Ikholi Elimisiwe Lula

Indlela Yokwenza Ithole Elihleliyo Lula

1. Hamba ngobude besikalo kusuka odongeni.
2. Hamba phambili bese ubeka izandla zombili odongeni mayelana nobubanzi behlombe ngaphandle.
3. Ukwandisa unyawo olulodwa (ohlangothini oluzokweluleka) emva kwakho ngesithende emhlabathini, kanti enye inyawo eduze nodonga.
4. Hlelela odongeni ezinqulwini zakho kuze kube yilapho unomuzwa wokuthi unwelele ithole lomlenze oswebile.
5. Bamba lesi sondlo ngamasekhondi angaba ngu-30, bese ushintsha izinhlangothi.
6. Ukuze usule ngokujulile, hamba unyawo lwakho emuva.
7. Lesi sici sifana nesithende se- Achilles esithende ; Kodwa-ke, ngokugcina ibhande lakho iqondile, ugxila ekuthuleni ithole esikhundleni se-tendon Achilles.

2 - Ukuma kwele Soleus

Lokhu kulula okulula ongakwenza uma umile. Lokhu kunwebezela okuhloswe kuyo imisipha yodwa kanye ne-Achilles tendon emlenzeni ophansi.

Indlela Yokwenza I-Soleus Emile Elula

1. Thatha isinyathelo esinqunyiwe phambili.
2. Gcina isisindo sakho sisatshalaliswa ngokulinganayo ezinyaweni zombili futhi uphonsa ngamadolo akho bese ugoba phansi.
3. Gcina izithende zakho phansi.
4. Uzozizwa usulekile emlenzeni ongemuva, ngaphezu kwesithende.
5. Qhubeka ukugoba kancane ngezinyathelo zakho ukuze ujulise ukwelula.
6. Bamba lesi sondlo ngamasekhondi angaba ngu-30 futhi ushintshe izinhlangothi.
7. Ngokuguqa ngamadolo akho, lokhu kunwebezela ukubhebhethekisa i-tendus yodwa kanye ne-Achilles esikhundleni se-gastrocnemius (calf).

3 - Standing Achilles Tendon Isithende Sula

Lokhu kulula, ngezinye izikhathi okubizwa ngokuthi i-Achilles tendon elula, welula izintambo nemisipha yomlenze ophansi.

Indlela yokwenza i-Achille ehlalayo iTendon isithende

1. Hamba nge-arm's-ubude kusuka odongeni noma kwenye into eqinile.
2. Hamba phambili bese ubeka izandla zombili odongeni mayelana nobubanzi behlombe ngaphandle.
3. Ukwandisa unyawo olulodwa (ohlangothini oluzokweluleka) emva kwakho ngokuguqa ngamadolo kanye nesithende emhlabathini.
4. Gcina enye inyawo eduze nodonga.
5. Gxila odongeni kancane bese ugoqa ibhande lesithende (esigcinwe isithende) kuze kube yilapho uzizwa ulele ngemuva komlenze ophansi (ngenhla kwesithende).
6. Cwilisa kancane kancane ezinqulwini zakho ukujula ukwelula.
7. Bamba lesi sondlo ngamasekhondi angaba ngu-30 futhi ushintshe izinhlangothi.

Lesi sondlo sifana nesondlo eselulekile , kodwa ngokuguqa ngamadolo ugxila ekutheni u-Achille kunokuba ithole.

4 - Ikhansela eligcwele lomzimba kanye ne-Achille Stretch

Lena indlela ehambile kakhulu yokwehlisa emuva wonke umlenze ophansi, kufaka phakathi ithole (i-gastrocnemius), i-soleus, i-Achilles ngisho ne- hamstrings ngezinga elithile.

Indlela Yokwenza Ikhansela Eliphelele Lomzimba kanye ne-Achille Stretch

1. Uma ujwayele i-yoga, lesi sondlo sifana kakhulu nenja ebheke phansi .
2. Qala ukwelula ezandleni zakho nasemadolweni.
3. Khuphula kancane amadolo akho phansi bese uphakamisa izinyathelo zakho phezulu.
4. Ukugcina umgodi owodwa, ulungele elinye ibhande uphinde ugxilise isithende phansi kuze kube yilapho uzizwa ululale ithole.
5. Isithende sakho singasifinyelela phansi noma singasifinyeli emhlabathini kuye ngokuvumelana nokuguquguquka kwakho-ungafaki amandla.
6. Bamba lesi sondlo ngamasekhondi angu-30.
7. Phinda ushintsho komunye umlenze.

5 - I-Foam Roller Exercise yeNkomo

Ukusebenzisa i-roller ye-foam ukwenza ukuzivocavoca kanye nokukhululwa kwe-myofascial akugcini nje kuphela ukwelula imisipha kanye namathenda kodwa futhi kuphula ukunamathela kwezicubu ezithambile nezicubu ezibomvu. Lokhu kusetshenziselwa okuyi-roller kuhlose imisipha kanye nezicubu ezithambile zomlenze ophansi.

Indlela yokusebenzisa i-Foam Roller emaKhaleni

1. Beka i-roller ngaphansi kwamathole.
2. Ukusebenzisa izandla zakho ukuze uthole ukwesekwa, kancane kancane usuka emadolweni kuze kube seqenjini ukumisa kunoma yiziphi izindawo eziqinile noma ezibuhlungu.
3. Zama ngesimo sakho sezinyosi (ngaphakathi / ngaphandle noma okukhomba / okuguquguqukayo) ukuze usebenze wonke amaqembu omzimba.
4. Ukwandisa noma ukunciphisa ukucindezelwa ngokusebenzisa eyodwa noma zombili imilenze ngesikhathi, noma ukubeka umlenze owodwa komunye ukucindezela okukhulu nakakhulu.