Minofu yazing'ono imanyamula zidole zambiri za mphamvu.
Mitundu yambiri ndi zowonongeka ndi minofu iwiri yambuyo yomwe ili ya gulu lomwe limadziwika kuti chimbudzi chakuya cha mitsempha ya m'mbuyo.
Kumbuyo kumakhala ndi magulu angapo (omwe angakhale osokoneza) omwe akuphatikizapo kutalika kwapakati ndipo amathandizira kupuma, kuphatikizapo kupuma kwapakati, zomwe zimayendetsa msana.
Mkati mwa magawo akuluwa ndi magawo ambiri ndi / kapena magulu a minofu.
Choponderetsacho chimakhala ndi minofu yomwe mungadziwe bwino ngati makoswe anu, rhomboids kapena mapiritsi (kungotchula owerengeka chabe). Koma tikalowa mkati, makamaka mkatikatikati mwa intrinsics, tikhoza kunena za minofu sindinamvepo kale. Tiyeni tinyamule.
Chomera chakuya kwambiri ndi, monga dzina limatanthawuzira, ku chigawo chonse chozungulira. (Zina zazing'ono zimangokhalapo chabe komanso zamkati.) Ndiponso monga dzina limatanthawuzira, minofu yakuya mkati mwake ndi yomwe ili pafupi kwambiri ndi msana, mukawayerekezera ndi minofu ina.
Minofu inayi imaphatikizapo mbali yakuya ya mitsempha ya m'mbuyo. Kuchokera pamwambo kupita pansi kwambiri ndi semispinalis , multifidus, rotatores ndi interpinalis ndi intertransversii. Nkhaniyi ikukhudzidwa kwambiri ndi multifidus ndi rotatores.
Multifidus Muscles
Minofu ya multifidus imakhala ndi mtolo wofupikitsa wa minofu yaifupi yomwe imapangika kamodzi kamodzi kamodzi kake, ndipo kamene kamakhala ngati katatu. Zilondazi zili kumbali zonse za msana, zowonjezera pazitsulo komanso zozungulira.
Multifidus imagawidwa mu zigawo zomwe zikugwirizana ndi zigawo zazikulu za msana wanu.
Izi zikhoza kukhala pakhosi (khosi), thoracic (m'munsi ndi kumbuyo,) kumsika ndi sacral (sacrum bone). Minofu imakhala pamtunda wa msana kupatula ma atlasi, omwe ndi mafupa oyamba khosi.
Ntchito ya multifidus ndiyokulitsa (kuganiza za kugwedeza) msana wanu. Zimathandizanso kuzungulira (kutembenuka) kwa msana kumbali ya thupi limene iwo ali. Ndipo pomalizira pake, multifidus imathandizira kugubuduza mbali, yomwe imatchedwa kuthamanga kwina.
Mitundu yambiri, monga mavotolo ndi mitsempha yambiri yam'mbuyo, imathandizira kuima moyenera ndi kukhazikika kwa msana. Malinga ndi Diane Lee, katswiri wa zachipatala wa ku Canada, multifidus amagwira ntchito mogwirizana ndi matumbo anu a abdominus (TA,) mnofu wozama kwambiri m'thupi, ndi mitsempha ya pansi (PFM) kuti musamangoyenda. Chifukwa cha ntchitoyi yosaoneka koma yofunika kwambiri ya multifidus, kugwiritsa ntchito zithunzi panthawi yomwe ili pamalo apamwamba ingathandize kuthandizira multifidus ndikuthandizira kulumikizana ndi TA ndi PFM.
Mwa njira, Lee akunena kuti pakakhala ululu wochedwa kupwetekedwa mmbuyo, nthawi zambiri zimakhala zochedwa kuchedwa pa gawo la multifidus, kapena sizimatulutsa konse.
Ndipo pokhapokha mutapanga kanthu kuti mukonze izi, akuwonjezera, kuwonongeka kwa thupi komwe kuli kosauka kapena kosapereka multifidus kudzakhalabe ngakhale ululu wanu utatha.
Mitundu yambiri imathandizanso kuti mgwirizano wa sacroiliac ukhale wosasunthika, makamaka mukamachita masewera olimbitsa thupi monga kutsika masitepe, kuthamanga, miyendo ndi zina.
Mitundu ya Rotatores
Pamunsi pa multifidus pali mabotolo. Mofanana ndi multifidus, ma rotatores ndi minofu yaying'ono mbali iliyonse ya msana. Zili ngati mawonekedwe a quadrilateral ndipo zimagwirizanitsa pang'onopang'ono za vertebrae.
Koma mosiyana ndi multifidus, omwe malo ena ochezera nawo amawombera, zowonjezera zimayikidwa pa lamina ya vertebra yomweyo. La lamina ndi gawo losiyana la mtundu wa anatin; imakhala mbali ya mphete ya bony yomwe imamangiriridwa ku thupi lozungulira. Kupanga utoto, kumbali inayo, (kuphatikizapo kusinthasintha) kumachokera ku ndodo ya bony mumayendedwe.
Rotatore Action
Zonse zazing'ono zam'mbuyo, kuphatikizapo zowonongeka (ndipo, monga momwe tafotokozera pamwambapa, multifidus,) zimapanga kupatsirana kwa msana , ndipo zimathandizira kuthamanga kwina (kutsogolo kwa mbali) ndi kusinthasintha.
Monga gawo la timuyi, zowonjezera zingathandize pazochitikazi, koma monga momwe mudzawonere motsatira, ali ndi ntchito zina zingapo zomwe zimawasiyanitsa ndi ogwirizanitsa anzawo.
Choyamba, ntchito yapaderadera ya rotatores siidziwika bwino. Pamene iwo ali ndi magulu ena onse a msana wam'mimba (omwe takambirana pamwambapa), chifukwa cha kukula kwake, amakhala osokonezeka pokhudzana ndi kutulutsa mpweya wamtundu uliwonse. Mmalo mwake, zimaganizidwa kuti zitsulo zimathandizira kulimbikitsa kapena kukhazikitsa msana.
Kuphatikizana ndi zomwe zimapangitsa kuti msana ugwirike, zitsulo zimagwiranso ntchito ngati kuyendayenda, kupereka ndemanga zokhudza malo enieni a mafupa a msana omwe amakhudza. Kafukufuku wa 1986 wofalitsidwa m'magazini yotchedwa American Surgery anapeza zinthu zambiri zamagulu (zam'mitsempha zomwe zimamveka bwino, kuthamanga kwa minofu ndi zinthu zofananako) muzitsulo zochepa zomwe zimatchedwa rotatore brevis kusiyana ndi minofu ya msana. Chifukwa cha izi, olembawo amalemba kuti zomwe zowonjezera zamasewera zimakhala zokhudzana ndi momwe mumatha kumvetsetsa malo omwe mumakhala nawo m'mbuyo komanso kuti mumasinthasintha kwambiri (kutchedwa kuti proprioception) kusiyana ndi kusunthira gawo lanu la msana .
> Chitsime:
> Kendall, F., McCreary, E. Provance, P. Minofu: Kuyesa ndi Ntchito. Baibulo lachinayi. Williams & Wilkins. Baltimore, MD. 1993
> Diane Lee & Associates. Maphunziro a minofu yakuya ya pachimake. Webusaiti ya Diane Lee & Associates. http://www.dianelee.ca/article-training-deep-core-muscles.php
> Moore, K., Dalley, A. Kachilombo ka Anatomy Yoyambitsa. Chachisanu. Kusindikiza. Lippincott, Williams & Wilkins. 2006. Baltimore. Philadelphia, PA
MacDonald. David A., Moseley, G. Lorimer, Hodgesa, Paul, W. Multifidus: Kodi umboniwu umathandizira zikhulupiliro zachipatala? Onaninso. Buku Therapy. 2006. http://bodyinmind.org/wp-content/uploads/McDonald-et-al-2006-Man-Ther-MF-review-paper.pdf
> Nitz AJ, Peck D. Kuyerekeza kwa mitsempha ya minofu m'magazi akuluakulu ndi ang'onoang'ono a epaxial omwe amagwirizanitsa. Am Surgery.May 1986. http://www.ncbi.nlm.nih.gov/pubmed/2422993