Contents
3 barnaamijyo cagta ah oo uu sameeyay Jim Stoppani
Ka xanaajinaysa dib u dhaca muruqyada lugaha? Horumari quadriceps kaaga, murqaha, iyo jimicsiga kubka adiga oo talada Ph.D. Jim Stoppani!
About the Author: Jim Stoppani, Ph.D.
Waxaa naloo bartay inaan ku qiimeyno jimicsiga lugaha ee dhanka guud. Waxa jira wiishyo culculus oo leh tan ugu badan ee bamgareeya cufka muruqa ugu badan. Ma jiraan wax qalad ah, wax walba waa sax, markaa sii wad inaad sameyso kor u qaadis culus si aad ugu qasbeyso hypertrophy ee muruqa ugu weyn ee jirka hoose - quads, glutes iyo muruqa.
Wax kale ayaa ah in waqti ka waqti ay habboon tahay in loo beddelo jajabyada shakhsi ahaaneed ee murqahaas, gaar ahaan haddii qaarkood ay dib u dhacaan horumarka. Waxaan u imid gabagabada in ciyaartoyda intooda badani ay leeyihiin seddex meelood oo dhibka jirka ah: xirmada quadriceps gudaha, muruqyada dambe ee gudaha, iyo kubka dibadda. Haddii mid ka mid ah aagaggaas ay ku dhibayaan, waa waqtigii aad ka dhigi lahayd inay koraan!
Aagga dhibaatada 1: muruqa dhexe ee ballaaran ( xidhmo gudaha ah ee quadriceps)
Dhaqdhaqaaqayaasha moodada ayaa sheegaya in dharka gaaban ee xeebta ay wali mas'uul ka yihiin, laakiin taasi macnaheedu maaha in quadriceps hoose ay qarsoon yihiin aragtida. Mid ka mid ah xidhmooyinkeeda ayaa had iyo jeer la arkaa - tani waa muruqa vastus medialis (m. Vastus medialis), kaas oo, sababtoo ah qaabkiisa, ayaa badanaa la barbar dhigaa ilmo. Waxay isla markiiba ku taal meel ka sarreysa laf-dhabarka jilibka ee dhinaca gudaha, waxaana jira jimicsiyo badan iyo farsamooyin tababar oo loogu talagalay daraasaddeeda la xoojiyay.
Ugu horrayn, haddii aad hiigsanayso "jeex", ha u sii qotomin sariiraha. Tijaabooyin badan ayaa muujiyay in hoos u dhigista xajmiga (joojinta marka bowdada ay ka sarreyso xariiqda barbar-dhigga ee dabaqa) ay u wareejiso culeyska quadriceps, yareynta ka qaybgalka glutes iyo muruqyada dusha dambe.
Sida la fahmi karo, habkani wuxuu abuuraa laba daran mid dooro: sii wad inaad si qoto dheer u foorarsato oo aad allabari u bixiso muruqa dhexdhexaadka ah ee vastus, ama la gooyo oo lumiya badhida iyo dusha dambe? Waxaan kuu xaqiijinayaa, uma baahnid inaad wax hurto – qaado waxa ugu wanaagsan labada adduun! Hababka isugeynta beddelka ah: hal jimicsi, qaado tan ugu dambeysa oo yaree baaxadda, dhanka kale, soo deji baarka, laakiin si qoto dheer u gal sida ugu macquulsan.
Jimicsiyada bartilmaameedka ah ee quadriceps-ka gudaha waa cadaadiska lugaha iyo fidinta, kuwaas oo suulasha ay u jeedaan dibadda. Haddii bilicda jidhka hoose ay muhiim kuu tahay, hubso inaad ku darto labada dhaqdhaqaaq ee borotokoolka jimicsiga lugahaaga.
Jimicsiga muruqa dhexe ee ballaaran
Aagga dhibaatada 2: muruqyada gudaha ee dusha dambe
Marka laga hadlayo murqaha dhabarka dambe, dadka intooda badan waxay xusuustaan hal muruq oo keliya. In kasta oo muruqyadu ay ka samaysan yihiin inta badan cufka muruqa ee aaggan, gaar ahaan bannaanka ka baxsan, oogada dambe ayaa dhab ahaantii ka kooban saddex muruq.
Labada kale waa muruqa semitendinosus (m. Semitendinosus) iyo muruqa semimembranosus (m. Semimembranosus), waxayna mas'uul ka yihiin gargaarka gudaha gudaha. Haddii aad inta badan jimicsigaaga ku sameyso lugaha u nugul, kuwaas oo inta badan sameeya, bowdada dibadda waxay u badan tahay inay xukumaan bowdyaha gudaha.
Si loo soo celiyo dheelitirka, ku daraa dhimista Roomaaniga ee jimicsigaaga dhabarka. Waxay kaa caawin doontaa inaad hesho cufnaanta guud - gaar ahaan agagaarka kala-goysyada miskahaaga. Ha iloobin inaad lugahaaga laabato markaad fadhido. Tijaabooyinku waxay muujiyeen in layligan xooga la saarayo laga soo bilaabo biceps-ka ilaa murqaha semimembranosus iyo semitendinosus. Intaa waxaa dheer, u rog sharabaadyada gudaha lugaha jiifka ah - tani waxay kordhin doontaa culeyska bowdada gudaha.
Tababarka muruqyada gudaha ee dhabarka bowdada
Aagga dhibaatada 3: madaxa dambe ee muruqa gastrocnemius
Looma baahna in la sheego, muruqyada kubka way adag tahay in la sameeyo si ay u koraan. Qaar badan ayaa ku eedeeya hidde-sideyaasha horumarka aan waxtarka lahayn ee murqaha kubka, laakiin inta badan waa arrin caajis iyo dayac ah. Haddii aad si joogto ah ugu shubto, weylaha waxay ku jawaabaan koritaanka!
Oo weliba, xataa in guys la girth cajiib ah ee lugta hoose, muruqa gastrocnemius medial (madaxa gudaha ee m. Gastrocnemius) inta badan waa ka wanaagsan horumarinta mid lateral (madaxa dibadda m. Gastrocnemius). La yaab ma leh, tan iyo markii ay daraasad ay samaysay Jaamacadda Armstrong waxay muujisay in inta lagu jiro kor u qaadista caadiga ah ee suulasha, madaxa dibedda ayaa si firfircoon uga shaqeeya madaxa gudaha, gaar ahaan haddii suulasha ay si adag u eegayaan.
Nasiib wanaag, isla tijaabadii waxay muujisay in u rogida sharabaadada gudaha ay kordhiso culayska madaxa dambe inta lagu jiro qaadista lugaha. Eray ahaan, cagahaaga kala saar garab-ballaaran, sharabaadyada u rog midba midka kale intii suurtogal ah oo sii murqaha lugaha hoose kuleyl!