Malangizo Okhudzana ndi Zokakamiza Zanu - Chophimba ndi Kumbuyo

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Zokuthandizani Zokwanira pa Chopangira Chanu - Chophimba Chanu ndi Kubwerera Kwanu

Anthu ambiri omwe ali ndi minofu yochepa - kapena ululu m'mbuyo mwawo chifukwa cha kupwetekedwa kwa minofu, kusokoneza kapena kusokoneza mavuto - kumathera nthawi yochuluka kumbuyo. Chimene sakudziwa n'chakuti mavutowo ndi zofooka minofu yomwe ili pafupi ndi m'chiuno ndi chiwindi zimakhala zovuta kwambiri pa ululu wawo.

Mkhalidwe Wa Musampha Wanu Wosakaniza Kuthetsa Ululu Wanu Wammbuyo

Minofu ya njuchi ndi yomwe ili pafupi kapena pamphepete mwa nkhono ndi mchenga, ndipo imadutsa mchiuno. Mwanjira imeneyi, amachititsa kuti ntchafuyo ikhale yogwirizana ndi chiuno, kapena kuti, pang'onopang'ono. Chifukwa chifuwacho chiri pansi pamsana, ndipo chifukwa msana wagwidwa pakati pa mafupa awiri a mchiuno kumbuyo, minofu iyi, pamene ikugwira ntchito, imapereka chithandizo cha kumbuyo kwanu. Pamene zimakhala zolimba kwambiri, makamaka pamene ena ali oposa kuposa ena, zimatha kupweteka. Ndi nkhani yofanana yofooka mu minofu ya m'chiuno.

Zofanana: Pezani Wanu Wangwiro Physiotherapist

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Quads Zolimba ndi Chikhalidwe cha Sedentary

Tiyeni tiyambe ndi quadriceps, gulu lalikulu la minofu liri patsogolo pa ntchafu yanu.

Zomwe anthu ambiri amagwiritsa ntchito zimakhala zovuta kwambiri kuposa zida zawo (zowonongeka ndizomwe zimakhala zotsutsana ndi minofu ndipo ziri kumbuyo kwa ntchafu / pansi pa chifuwa chanu) Ndipo izi ndizofunika makamaka pa chikhalidwe chathu. Kukhala pansi tsiku lonse kumapangitsa kuti phokoso lanu likhale lachitsulo (zomwe zimapangitsa kuti thupi lanu likhale losasunthika) komanso kuti mimba yanu isakanike.

Zonse ziwiri ndi zonyamulira ndi mitsempha iwiri yokhazikika, zomwe zikutanthauza kuti zimakhudza kuyendetsa mchiuno mwako ndi bondo lanu. Pofuna kuchepetsa kupwetekedwa kwa minofu kapena kupweteka kwa msana, zotsatira za minofu izi ndizofunika kwambiri. Pamene mgwirizano wa quads (ndi kupambana ntchito ya hamstrings) amatha kukoka mapiko anu ndipo amasinthasintha m'chiuno mwako, zomwe zingapangitse mzere wanu kumbuyo. Izi zikhoza kukhala chifukwa chimodzi chomwe minofu yanu yakubwerera ndi yolimba.

Mmene Mungakonzere Matenda Okhazikika, Mafinya Ambiri Amadzimadzimitsa Ndiponso Ambiri Lumbar Lordosis

Pali njira ziwiri zochepetsera kutsogolo kwa m'mimba mwanu - komanso kuthamanga kosavuta kumbuyo kwanu. Zonsezi zimaphatikizapo kumasula zolimba zowonjezera. Ndikulongosola kuti ndikuphatikiza njira zomwe zimathandizana wina ndi mzake bwino.

• Tambani Quads yanu. Kutambasula njira zanu ndi njira yeniyeni yothetsera zotsatira za kukhala kapena mtundu wina wa quad muscle overuse.
• Limbikitsani Hamstrings wanu. Kugwira ntchito yamtundu wanu kumabweretsa pansi pamtima mwanu pafupi ndi ntchafu ya ntchafu yanu. Pachifukwachi, izi zimapangitsa chiuno chanu chomwe chimapereka kutsogolo kwina, kumene quadriceps ali.

Zofooka zazing'ono (potsutsana ndi zida zotsutsana ndi minofu) zingakupangitseni kuti mukhale osasuntha.

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Malangizo Othandizira Othandizira Kuthetsa Ziphuphu - Mkhalidwe Wako Minofu Yam'mimba

Pamene mitsempha ya quadriceps ikugwirizanitsa, nyamayi imatambasula ndipo mosiyana. Ngakhale kuti anthu ambiri ali ndi zida zolimba komanso zowonongeka, zowonongeka kwambiri zimakhala zofala, ndipo zingayambitse vuto linalake lotchedwa flat flat back . Izi zimapezeka chifukwa zimbudzi zimabweretsanso kumbuyo kwa mapiri ndi kumbuyo kwa ntchafu. Izi, zomwe zimachepetsa, zimachepetsa digiri ya lordosis mu lumbar msana wanu. Pamene mphutsi yam'mbuyo yam'mbuyo imachepetsedwa kale, zotsatira zake zingakhale zochepetsetsa.

Monga ndi minofu yolimba ya quadriceps, pali njira ziwiri zowonjezeretsa zowonongeka

• Tambani Hamstrings wanu
• Limbitsani Quadriceps yanu

Zovuta Zambiri za Mphindi ndi Zomwe Mumakonda Kumbuyo

Mitengo yanu ikadali yofooka, imatha kuwonetseratu kuti thupi lanu silinayende bwino. Izi zimachitika kwambiri mwa anthu omwe akhala pa ntchito ndipo adakambidwa mndandanda wammbuyo.

Mphamvu yamphongo imathandiza kwambiri kukwera mmwamba, mwachitsanzo, mukakwera masitepe kapena kulowa kapena kutuluka pa mpando kapena galimoto. Ntchito yochita masewera olimbitsa thupi yothandiza kulimbitsa zitsulo ndilo mlatho , koma mukhoza kuyandikira izi pogwiritsa ntchito njira zingapo. Dziwani zambiri: 3 Yayandikira kwa Strong Hamstrings ndi Healthy Low Back.

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Malangizo Othandizira Othandizira Kutulutsa Ziphuphu - Mkhalidwe Wanu Wautali Wambiri

Tsopano tiyeni tiyankhule za minofu yanu yakunja. Gulu la minofu limathandiza kwambiri kuti musapitirize kuyenda, komanso kuimitsa mchiuno wanu pamene mukuyimirira mwendo umodzi. (Ganizirani zomwe zimachitika mukamayenda kapena kuthamanga, komanso pamene mukuchita masewera olimbitsa thupi). Minofu yakunja imakhala yovuta pantchito pazinthu izi.)

Pamene abambo amatha kuthamanga kwambiri, amatha kuyendetsa pakhosi kumbali ya chifuwa (pambali imodzi.) Izi zingasinthe mawonekedwe a m'mimba mwawo ndi kumbuyo kwake kuti pakhosi likhale pansi kumbali imodzi china. Izi nthawi zambiri zimatchedwa "kuchutcha."

Kuti azitha kuyenda mofulumira, msana umatha kumbali. Pamene mchiuno wako wakumtunda ukukwera (ndipo minofu yako yakunja ili kutali, pafupi ndi mbali ya kumanzere), mbali ya kumbali yomwe ili kumbali ya msana wanu ndi convex, yomwe ingamange kapena kuyigwiritsa ntchito kwambiri minofu kumbali iyi. Izi zikutanthauza kuti m'chitsanzo chathu minofu kumbali ya kumanzere ya mphalapala yanu idzakhala yofooka kusiyana ndi yolondola.

Kusiyanitsa kwa minofu sikungogwirizanitsa ndi minofu yolimba ya kunja koma nthawi zambiri kumawonekeranso nthawi ya scoliosis. Mwanjira iliyonse, mukhoza kumva ululu m'chiuno, ululu kumbuyo kapena onse awiri. Chiuno chanu chikhoza kuchepa ndipo mungakhale ouma.

Mmene Mungakonzekerere Kutsika Kwambiri Kunja Kwambiri Pamaso Ndi Zifupa Zomwe Zimapangidwira

Monga ndi quads ndi hamstrings, pali njira ziwiri kuti kumasula ntchafu. Kuti mupeze zotsatira zabwino, ndikupatseni kugwiritsa ntchito palimodzi.

• Sula Hip Yanu Yowonjezera
• Limbikitsani Chifuwa Chanu Chamkati, aka Groin Muscles. Njira imodzi yochitira izi ndikugwira ntchito pazomwe mumagwiritsa ntchito mwamwayi.
  

Zokhudzana: Kutentha ndi mpira wothamanga

Phunzirani zambiri za momwe minofu yakunja imadziwikanso ngati ogwira ntchito kumchiuno amachotsa chiuno ndi chiuno: Gluteus Medius Muscle

_Chitsime:

_{Boachie-Adjei, O. MD, Akuluakulu a Scoliosis ndi Matenda Ochepa Omwe Amadziwika Omwe Amadziwika Ndi Matenda Omwe Amadziwika ndi Matenda a M'mimba. Kuyankhulana ndi Dr. Oheneba Boachie-Adjei Orthopedic Surgeon Emeritus, Chipatala cha Opaleshoni Yapadera. Chigwilo}

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Zokuthandizani Zochita Zolimbitsa Thupi Kuchotsa Mabotchi - Chikhalidwe Chakudya Chakumkati

Mitundu yanu yamkati, kapena ubongo, omwe amadziwika kuti oducitsa amachitanso chidwi poika mafilimu, choncho kupotoza kumbali kumayambiriro.

Zochita zowonjezera zimatsutsana ndi za m'chiuno. Choncho, pamene minofu ya kunja imagwirizanitsa kapena imakhala yolimba, othandizira amatha kutambasula, kapena mosiyana. Pamene akugwira bwino, adductors amakuthandizani kuti mukhazikitse. Zimabweretsanso ntchafu (ndi pansi pamapeto) kudutsa pakatikati pa thupi lanu. Koma akafika polimba, amatha kusintha malo omwe amakoka, ndipo amachititsa kuti ziphuphu zamkati zisokonezeke (zomwe zikuphatikizapo minofu yomwe ili pafupi ndi msana) yomwe ili yofanana ndi yomwe imatchulidwa kuti sizingatheke kumtunda. ndondomeko yapitayi.

Anthu ambiri ali ndi adductors ofooka, ngakhale ali olimba. Pachifukwa ichi, onjezerani chikhomo chamkati chamkati mukulimbikitsana ndikusakaniza kwanu, koma musaiwale kutambasula , komanso.