Yesetsani Kutambasula Ndi Thupi Lonse Lapansi
Pulogalamu iliyonse yochita masewera olimbitsa thupi, kaya kuchitira masewera olimbikitsa masewera olimbitsa thupi, kukhala ndi thupi labwino, kapena chifukwa cha mankhwala, ayenera kuphatikizapo mitundu itatu ya maphunziro. Izi ndi za mtima waumtima, kukana, zomwe mungamvetse ngati mphamvu yamaphunziro, ndi kusinthasintha, kumatchulidwa mochulukirapo masiku ano ngati maphunziro oyendetsa. Malingana ndi American Council on Exercise, pulogalamu yochiritsira yogwira bwino imayenera zonse zitatu.
Ndipo zitatu zonsezi zimathandiza kwambiri popewera kupweteka kwa msana.
Zochita Zochita ndi Ululu
Mwina simungagwirizanitse ntchito yochita masewera olimbitsa thupi ndi kuchepa kwa ululu, koma mgwirizano ulipo. Kusanthula meta kwa 2015 ku America Journal of Physical Medicine Rehabilitation inawunika maphunziro asanu ndi atatu omwe adalongosola zotsatira za kuphunzitsidwa kwachizoloŵezi chokhala ndi thupi labwino pazinthu zambiri zopweteka kulemekeza ndi odwala. Ofufuzawo anapeza kuti kuchita masewera olimbitsa thupi kunathandiziradi kuchepetsa kupweteka kwanthawi yaitali kwapakati komanso kulemala.
Kulimbitsa minofu yamtundu, kumbuyo, ndi mchiuno kungathandize kuthandizira kukhala ndi moyo wathanzi, ndipo motere mungapange maziko oletsa kuvulaza, kubwezeretsa, ndi ululu wokhudzana ndi minofu yozungulira yomwe ili pambali panu. Onani tsamba ili lophunzitsira kuti mudziwe zomwe mungachite.
Pamene tikutanthauza kusintha, makamaka, tikukamba za kuyenda.
Zolumikizana zofanana zogwirizana ndi kayendetsedwe ka kayendetsedwe ka njira zonse zomwe zingatheke palimodzi. Kusunthika kwenikweni kumakhala kosiyana pa mgwirizano umodzi. Kusiyana kumeneku kungadalire pazinthu zambiri kuphatikizapo mtundu wa mgwirizano, mwa kuyankhula kwina, kapangidwe ndi zomangidwe, kuphatikiza zaka zanu, amuna anu, ndi zina.
Ngakhale mgwirizano, mwachitsanzo, mapewa anu, amatha kumangidutsa, nthawi zambiri minofu yolimba, kukhalapo kwa minofu kapena zifukwa zina zimachepetsa kuchuluka kwa kayendetsedwe kake, ndipo chifukwa cha kusinthasintha, mukhoza kusonyeza bwino. Mukuona kuti mukusinthasintha mukakhala ndi ndalama zonse, kapena zambiri, za kayendetsedwe kamodzi komwe kamapangidwa.
Koma achikulire ambiri sakhala ndi zochuluka zowonjezera. Kwa iwo, nthawi zonse kuphatikizapo maphunziro othandizira monga gawo lililonse la masewera olimbitsa thupi akhoza kuthandizira kwambiri kugonjetsa ululu ndi kulemala.
Kutambasula, Fascia, ndi SMR kwa Thupi Lathunthu Lopita Patsogolo
Njira imodzi yokwaniritsira izi ndikutambasula. Kwa nthawi yayitali, kutambasula magulu amitundu yosiyanasiyana pambuyo pochita masewera olimbitsa thupi kunali njira yowonjezera. Koma pamene zaka zapita patsogolo, ndipo kafukufuku wina adachitidwa, osati kokha minofu yowonongeka yomwe yadziwika komanso yotsimikiziridwa, koma lingaliro lonse la kusinthasintha linayamba kusintha mu thupi lonse. Masiku ano, nthawi yophunzitsika, nthawi zambiri zimakhala zokhudzana ndi kutulutsa minofu, koma nthawi zina zimakhala zokhudzana ndi kumasula zozizwitsa, zomwe zimakhala ngati zophimba, zomwe zimayandikana ndi thupi lonse, kuchokera ku mafupa ndi minofu kupita ku ziwalo.
Ndipo izi ndizo njira zamakono zotulutsira (SMR) zomwe zimabwera mkati. Njira zodzimasula zokhazokha ndizochita zomwe mungadzipange nokha zomwe zimasintha kusintha kwa minofu ndi minofu yofewa.
N'chifukwa chiyani mukufuna kusintha izi? Anthu ambiri amanena kuti amachepetsa kupweteka, kumapangika patsogolo, ndikuyamba kuyenda bwino.
Njira za SMR zimayendetsa masewera othamanga kuchokera kumatope a tenisi, mipira ya golf, mipira ya mankhwala, ndi zipangizo zooneka bwino zomwe zimapezeka pazipatala.
Njira Yokonzera Myofascial (SMR) Yopangira Mkhosi, Mapepala, ndi Kumtunda Kumbuyo
Zambiri zalembedwera zokhudzana ndi ululu wa chiuno, ng'ombe, nsana, komanso mapazi.
Koma ngati khosi lanu latha, kumbuyo kwanu kumapweteka kapena mapewa anu sakhala "okonzeka" moyenera, mukhoza kupindula ndi gawo lomasulidwa lomwe limagonjetsa thupi lapamwamba.
Ngati izi zikukufotokozerani, ndipo ndinu masewera a njira yowonjezera kuti mukhale osasinthasintha, SMR yomwe ikugwira ntchito pansipa ndi yosavuta kutsatira. Zonse zomwe mukusowa ndi pulojekiti yamatope ndi mpira wa tenisi kapena awiri.
SMR kwa miyambo ya Rhomboid
Kodi munayamba mwamvapo ngati minofu yakum'mbuyo yam'mbuyo-yomwe ili pakati pa mapewa anu ndipo msana wanu waduka ndi wolimba? Ngati ndi choncho, mukhoza kupindula ndi SMR ndi minofu yanu ya rhomboid. Mitundu yanu ya rhomboids imagwirizanitsa mapewa anu pamphepete mwa msana ndipo imathandizira kumbuyo, kapena kumbuyo kumbuyo . Nthawi zina minofu imakhala yolimba chifukwa imakhala yofooka, ndipo nthawi zina zimakhala zolimba chifukwa cha kusalinganizana kwa minofu kumbali yomwe imagwira mapewa, khosi, mkono ndi / kapena mutu. Kuphatikiza kuli kotheka, nayenso.
Mitundu ya rhomboid imapanganso minofu ina yofunika yotchedwa steap scapula, kotero pamene muchita SMR pa rhomboids, mwinamwake mungasokoneze minofu imeneyi.
Minofu ya rhomboid ingasinthe momwe mapewa anu amakhalira kumtunda kwanu, zomwe zingathenso kumatsogolera kuuma, kupweteka komanso / kapena kutentha kwavotolo.
Kuti mugwiritse ntchito rhomboids mungagwiritse ntchito pulojekiti yamoto kapena mpira wa tenisi. Ngati mukugwiritsa ntchito pulojekiti yamoto, tangogona pansi pa galasi, yomwe iyenera kuikidwa m'kati mwa msana. Tsegulani manja anu kutsogolo, ndikuziphimba mosasunthika pamakona, kuti dzanja lililonse likhudze mbali ina. Malo amenewa amathandiza kutsogolo kwake, kutali ndi msana. Pumulani ndi kupumira kwa mphindi zingapo.
Mukhoza kuwonjezera kayendetsedwe koyambako poyambanso pulojekiti yamoto. Yambani mkati mwa m'mphepete mwa tsamba limodzi ndi kugubukira kumtunda wanu ndikubweranso. Pitirizani kupuma nthawi yonseyi.
Pambuyo pafupi 15-30 masekondi a kupukusa, sintha mbali.
Kuti mudziwe zambiri zokhudza minofu ya rhomboid, yesetsani kuyendetsa mpira pogwiritsa ntchito mpira wa tenisi mmalo mwake.
Masewera a Tennis kwa Masisitere Wanu Akutchedwa Occipital
Anthu ambiri ali ndi zomwe zimatchedwa kutsogolo kwa mutu, kumene, patapita nthawi, udindo wa mutu wapita patsogolo. Magazini yochepa kwambiri yomwe imakhalapo nthawi zambiri imayankhidwa poyang'ana kyphosis ndi kumbuyo kumbuyo.
Kupita patsogolo kumutu kungakhale chifukwa cha maola ambiri atakhala pa kompyuta ndipo makamaka akuyanjana ndi chinsalu. Zingathenso kupezeka kuntchito monga galimoto yoyendetsa galimoto. Zowonjezera zambiri, mwachitsanzo, kusintha nthawi zonse mutu ndi khosi kuti mutenge kukhala wochuluka kwambiri, kulipo.
Ng'onoting'ono kakang'ono pamutu mwanu mungathe kupanikizika minofu ndi zida zina zofewa. Pofuna kuthetsa izi, mungaganize kuti muli ndi zochitika ndi masewera anu a tenisi nthawi ndi nthawi. Nazi zomwe mungachite:
- Lembani kumbuyo kwanu ndi mawondo anu atawerama ndipo mapazi anu atagona pansi. Ikani manja anu pambali panu kapena muwoloke patsogolo panu monga momwe munachitira ndi ntchito ya rhomboid. Lolani chitonthozo chanu kuti chikhale chitsogozo chanu posankha pa malo a manja anu.
- Tengani mpweya kapena awiri, tonthola, ndipo mukhale pansi.
- Ikani mpira wa tenisi pfupa pamunsi pa chigaza chanu kumbuyo. Pezani "mfundo" yomwe mungaganize kuti chinachake chikuchitika kapena kusintha mu minofu yofewa pansi pa mpira, koma pamene sizingatheke kuti mulowemo. Muzikhala ndi mphindi zochepa zotsitsimula ndikupuma ndi mpira wa tenisi pamalo amenewo. Bwerezani kumbali inayo.
Ndipo mawu onena za malo: Malo omwe amachitiramo mpira wa tenisi amatchedwa pansi pa fupa lanu, amadziwika kuti occipital bone. Gulu la minofu yotchedwa sub-occipitals limagwirizanitsa pano ndipo limakhala lolimba kwambiri pamene mutu wanu suli wofanana ndi khosi lanu.
Matenda ena kuti atsimikizire "kutenga" ndi masewera anu a tenisi ndi semispinalis capitus. Minofuyi imathandiza kuti mazira achiberekero asamayende bwino ndipo, monga ma-occipitals, amathandiza kupititsa mutu wanu. Iyenso ndi udindo wotsogolera mutu kumbali. Mofanana ndi maseŵera am'madzi, mitsempha ya semispinalis imakhala pansi pa chigaza.
Kuti mupange zochitika zanu ndi masewera a tenisi pansi pa chigaza zowonjezera komanso zopuma, mukhoza kumanga chipangizo chanu cha SMR. Ndi zophweka kwambiri.
Tangolani masewera awiri a tenisi mumsewu, ndi malo omwe ali pansi pa chigaza chanu, ndi mpira umodzi wa tenisi kumbali yonse ya khosi lanu. Kugwiritsira ntchito chipangizo chanu cha SMR chikhoza kukupatsani mwayi wodalirika kwambiri, womwe ungathandize kupumula minofu yoyenera.
Kupititsa patsogolo Mtundu Wanu Wamtundu Wosuntha ndi SMR
Mphuno yamtunduwu, yomwe imagwirizana komanso imapereka zizindikiro zogwiritsira nthiti zanu, ili pamalo abwino kupereka chithandizo cha khosi lanu, lamba lanu ndi kulemera kwa mutu wanu. Izi zimathandizanso kumbuyo kumbuyo kuti athandize popewera kapena kulamulira kovulala.
Chifukwa cha ichi, bwanji osagwiritsira ntchito mphamvu yamagetsi ya thoracic pobwezeretsa kuyendayenda komwe kungakhale kochitika mderali? Ngati muli ngati anthu ambiri, minofu yolimba mumtsempha wa thoracic imachepetsa zingapo, zomwe mungathe kupotoza, kuzungulira, kusinthasintha, ndi kukulitsa. Kupukuta thovu ndi chida chabwino kwambiri cha SMR chochepetsa kuthamanga mu minofu yomwe imayambitsa kayendetsedwe kawo.
Lembani kumbuyo kwanu, ndi pulojekiti ya mphutsi yomwe imakhala pambali pang'onopang'ono. Bwerani mawondo anu ndi kuika mapazi anu pansi. Tengani kupuma kwakukulu, ndi kumasuka!
Pamene Mukuyenera-Ndipo Musayesere Kuyesera Zojambula Zojambula ndi Zina Zina za SMR
Ngakhale SMR imatchuka kwambiri padziko lonse lapansi komanso m'zipatala, nthawi zina sizoyenera kuchita. Ngati mwangomaliza kuvulaza kapena muli ndi matenda aakulu omwe amakhalapo monga fibromyalgia, kupukusa thovu, kupuma pa mipikisano ya tenisi, ndi zina zotero sizingakhale zanu. Njira yabwino yodziwira kuti ndikulankhulana ndi wothandizira wathanzi woyenera - kaya MD wanu kapena wodwalayo. Zifukwa zina zoperekera ku SMR zimaphatikizapo kukhala ndi ziwalo zomangirira ndi / kapena mavuto ozungulira. Pemphani dokotala kapena PT kuti awatsogolere ngati simukudziwa.
Koma ngati mwatulutsidwa kuti mukhale ndi thovu, zikhoza kukhala njira zabwino zothandizira minofu yamakono kuchokera kuvulala kapena kuchitidwa opaleshoni, kuchepetsa minofu yowonjezereka, kupititsa patsogolo, komanso, kuti mukhale osinthasintha komanso kuwonjezera thupi lonse.
> Zotsatira:
> Kutalika, A. Zowonjezera za Pulogalamu Yophunzitsa Zochita. Webusaiti ya American Council on Exercise. Jan 2016.
> Meng, X., et. al. Kugwiritsa ntchito ntchito ya aerobic pofuna kuchiza kupweteka kwapweteka kosatha: meta-analysis. Am J Phys Med Rehabil. May 2015.
> Robertson, M. Kutulutsidwa Kwadzidzidzi: Cholinga, Njira ndi Njira. Maphunziro a Robertson. 2008.