Minofu ya psoas ndi mitsempha ya m'munsi yomwe ili mkati mwathupi, pafupi kwambiri ndi msana ndi mkati mwa mafupa a m'chiuno ndi mafupa. Kuzama kwake, kuphatikizapo mfundo yakuti psoas imachokera ku mbali zisanu za lumbar vertebrae, zimatanthawuza kuti zimathandiza kwambiri m'moyo wathanzi. Psoas ndi minofu yothamanga, monga momwe zimakhalira ndi quadriceps minofu.
Mumagwiritsa ntchito psoas yanu mukamayenda, kuthamanga, kukwera masitepe, kukhala pansi, kusewera masewera kapena kuchita chilichonse chomwe chimafuna kupindika pachiuno.
Anatomy
Psoas imayambira kumbali ya lumbar vertebrae ndipo, kupanga mawonekedwe a katatu, amawongolera mu tendon yomwe imaika pang'onopang'ono mkati mwa mfupa wa ntchafu yotchedwa trochanter. Paulendo wake wopita kumalo otsika pang'ono, psoas amakumana ndi minofu ina yotchedwa Iliacus. Iliacus ndi minofu yaikulu, yomwe imakhala mkati mwa mfupa. Pamodzi ma illiacus ndi minofu ya psoas (yomwe imatchedwa minofu ya soopsoas) amagwira ntchito kuti asintumikize.
Momwe Kutsekemera kwa Hip Kukugwira Ntchito
Kusokoneza mgwirizano wa chiuno kungakhale chimodzi mwa njira ziwiri. Mukhoza kukweza mwendo wanu, kapena mutha kupindika thunthu lanu. Tanena kale za kukweza mwendo. Iyi ndi kayendetsedwe kawirikawiri komwe kumachitika mokongola kwambiri zomwe mukuchita. Kuchokera pokhala pansi pa marathon kuti apange mabedi a ana, chikhodzodzo ndi chinthu chofunikira kwambiri cha thupi.
Kugwedeza pa -chiwiri mawonekedwe a chiuno-kumaphatikizapo kusunga miyendo yanu ndikuyimitsa thunthu lanu.
Chenjezo: Pomwe akugwedeza, anthu ambiri amalakwitsa kumbuyo kwawo. Anthuwa nthawi zambiri amakhulupirira kuti amatha kusintha mosavuta. Iwo sali_iwo akuzungulira misana yawo. Chizoloŵezi chobwezeretsa ichi chikhoza kubadwa chifukwa chosadziwa za thupi.
Kuti mugwiritse ntchito psoas minofu kuti mugwedezeke, simungathe kubwereranso kumbuyo kwanu. Zotsatirazi zimachokera ku chiuno.
Psoas ndi Sit Up Zochita
Chinthu chinanso chosadziwika bwino chokhudza ntchito ya psoas minofu ikukhudzana ndi kuchita masewera olimbitsa thupi. Anthu ambiri, pofunafuna minofu yabwino kwambiri, amakhulupirira kuti akukhala mopanda malire ngati amagwiritsa ntchito mphasa (psoas ndi quadriceps) panthawi yotsiriza ya kayendetsedwe kake - pamene thumba lanu lidzafika pansi. Amakhulupirira kuti kukhala pansi kumayenera kugwira ntchito yanu, kotero ngati abs sakugwira ntchito, mukuyenga.
Koma izi siziri choncho.
Zomwe zimachitikadi pakakhala pansi ndi minofu yafupipafupi kuti ubweretse mutu, khosi, mapewa ndi thoracic msana. Pamene mimba imachepetsanso mokwanira, sangathe kubweretsa thunthu lanu pansi. Mwa kuyankhula kwina, abs ikhoza kukubweretsani inu mbali ya njira.
Ndipotu, minofu ya m'mimba sichidutsa mchiuno. Izi zikutanthauza kuti sangagwirizane ndi zochita zowonekera. Tsono pamene abs akukutengerani inu momwe angathere, zipsyinjo za mchiuno zimalowa mkati kuti zitsirize ntchitoyo.
Mphuno ya psoas imathandizanso kuti pakhale mkhalidwe wofunikira. M'malo ambiri, zimathandiza kusungunuka pang'ono pang'onopang'ono, komwe kumathandizira kukhala ndi lumbar.
Pokhapokha minofu ya psoas ikugwirizanitsa, kapena imodzi ikugwira ntchito yochuluka kuposa yina, psoas action amachititsa thunthu kumbali. Chochita ichi chimatchedwa kuthamanga kwambuyo.
Zotsatira za Zovuta Kapena Zofooka
Pamene minofu yanu imakhala yolimba kapena yofupikitsa, mukhoza kuyamba kubwerera kumbuyo, makamaka pamene mumatsutsa mimba yanu. Ngati psoas yanu ili yofooka, zikhoza kukhala zovuta kuti musinthe chida chanu chotsatira. Izi zingakulepheretseni kukwera masitepe, kuyenda kumtunda, kuchoka pamalo omwe mukugona kumbuyo kwanu (supine) kapena kukonzekera kuimirira pamalo omwe mukukhala.
Chitsime:
Kendall, Florence Peterson, McCreary, Elizabeth Kendall, ndi Provance, Patricia Geise. Misampha Kuyesedwa ndi Kugwira Ntchito ndi Kutuluka ndi Kupweteka. 3rd. Baltimore, Maryland: Williams & Wilkins, 1983.