Kutsegulira Modzipereka kwa Pec Minor Muscle ndi Posakhalitsa

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Kutsegula Zochita Zolimbitsa Thupi

Akatswiri amanena kuti ife omwe timagwira ntchito pa desiki yathu nthawi yayitali tiyenera kutenga mphindi pang'ono kuti tipulumutse manja ndi mmbuyo. M'masamba otsatirawa ndizitsogolere ndi sitepe yapamwamba kwambiri ya thupi lanu.

Ndimakonda chifuwa ichi chikutambasula chifukwa "chimatenga" minofu yofunika kwambiri yotchedwa pectoralis. (Zambiri za izi pansipa)

Ndipotu, kafukufuku wina wa 2006 amene anafalitsidwa mu Journal of Elbow and Surgery Surgery anapeza njira yowambitsira minofu ya pectoralis yomwe mungaphunzire m'nkhaniyi inachititsa kuti minofu ikhale yaitali kwambiri (zomwe mukufuna kuchita kuti mupindule bwino kupuma kwa thupi ndi mapindu omwe amapita nawo) kusiyana ndi mitundu iwiri ya kutambasula kotchulidwa (kawirikawiri yoperekedwa ndi opaleshoni zakuthupi kapena / kapena kupaka.

Mitsempha yaing'ono ya pectoralis imakhala yovuta kwambiri (makamaka pakati pa ogwira ntchito ku ofesi) chikhalidwe chokhazikika chotchedwa kyphosis . Mwinamwake mumadziwika bwino ndi kyphosis ndi mawu ake a "masch back".

Mwanjira iliyonse, pamene minofu yaing'ono ya pec imakhala yolimba, imakoka kutsogolo kwa mapewa kutsogolo, yomwe imayambanso kutsogolo kapena kuwonjezera kuzungulira komwe kuli kale. Kotero njira imodzi yomwe mungathetsere "msaki" ndikutambasula minofu iyi yofunika kwambiri.

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Yambani Malo

1. Imani pafupi ndi ngodya ndi malo otetezeka, owongoka. Ikani mapazi anu kotero iwo ali ofanana ndi wina ndi mzake, ndipo muwerama mawondo pang'ono. Izi ziyenera kukuthandizani kukhala omasuka monga momwe mungathere panthawiyi, komanso kuteteza ziwalo zanu.
2. Pitirizani kuyang'anitsitsa, ndipo chinsalu chanu chimangoyenda kumutu wanu (koma musati muzitsuka chigamba pansi.)
3. Lembani, kenaka exhale ndipo mutenge bwino mimba yanu kumsana wanu.

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Chombo cha Pec chaching'ono

Pec yowona pamakona ikufanana ndi kukankhira pakhomopo, kupatula kuti kuyika kumalo komwe kumapangitsa kuti minofu yanu ikhale yaitali. Nazi zotsatira zofunikira.

1. Ikani zipilala zanu ndi mitengo ya palmu kumbali zonse za khoma pamasitepe.
2. Inhale.
3. Exhale, ndi kukokera minofu yako ya m'mimba mkati mwa msana, khulupirirani ku khoma. Muyenera kupita kumalo omwe zimakhala zovuta koma simukupweteka kapena kukhumudwa. Ndikofunika kwambiri kusunthira thupi lanu lonse, ndipo osagwedezeka paliponse pamtunda.
4. Gwirani malo pakati pa masekondi asanu ndi awiri mpaka 30, kenako mubwere kuti muyambe.

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Kutetezeka ndi Kugwira Ntchito Tweaks

Muyenera kumangokhalira kutsika kumtunda wanu, koma musapitirire. Sungani mlingo wa zovuta mwa kusinthasintha mtunda wanu kuchokera ku khoma. Mukhoza kuyesera mpaka mutapeza mtunda umene umakulolani kuti mukhalebe owongoka, osasunthika, komabe mukukumana ndi vuto lanu kuti mukutengereni komweko ngati msana umodzi.

Mukachita masewerowa, mudzapindula poyang'anira momwe thupi lanu lonse likukhalira pamene mupita. Izi ndizofunika makamaka m'chiuno. Chiuno chiyenera kukhala cholondola - sayenera kusintha kapena kupindika kuti akuthandizeni. Ngati mukufuna thandizo, tangoyendetsani kumalo pang'onopang'ono, m'malo mwake.

Mwa njira, imodzi mwa minofu yanga yomwe ndimakonda kutambasula ndi quadriceps. Zovuta zowonjezera zimalowa m'njira yabwino. Pali njira zingapo zoyambira kapena munthu wolimba kwambiri angapite nazo izi. Sankhani imodzi ndikupita nayo.

> Zotsatira:

> Borstad, J., Ludewig, P. Kuyerekezera katatu kwa pectoralis minofu yaing'ono. May-June 2006. http://www.ncbi.nlm.nih.gov/pubmed/16679233

> Zolemba mbiri Moffat, Marilyn, PT Ph.D. ndi Vickery, Steve. Bungwe la American Physical Therapy Association Buku la Maintenance and Repair Repair. Mabuku Owl. Henry Holt ndi Company, LLC. New York, New York, 1999. Tambasulani ndi Kufika p.236