Ngati mumagwira ntchito mu ofesi, muzigwira ntchito mwakhama kapena mutangokhala ndi nkhawa zambiri m'moyo mwanu, mwayi wanu wamtundu wa trapezius umakhala wolimba nthawi zonse. Izi ndi minofu yomwe imadutsa pamwamba pa mapewa anu.
Matenda a trapezius amakhala ndi chizoloŵezi choipa cholepheretsa khosi, mkono, ndi kutsogolo kwanu kumbuyo. Mukathetseretsa ndi kumasula dera lino, mwinamwake mukumva bwino, mwakweza thupi lanu lapamwamba ndikuwonjezera mphamvu yanu.
Vuto ndiloti, ambiri a ife sitiri ndi aphunzitsi omwe amatsagana ndi ife pochita zonse zomwe tikuchita, nthawi zomwe timakhala zolimba. Choncho ngati palibe wina amene mumakhala womasuka kuti afunse kupaka minofu, mungafunikire kuzisamalira nokha kapena mupitirizebe kuvutika chifukwa cha kulemera kwa minofu yowumitsa kwambiri
Choncho ngati mukuchita masewera olimbitsa thupi kuti mukhale amsampha omwe mumakhala mumsampha wothandizira odwala, apa pali njira yosavuta yomwe imatenga mphindi zisanu kuti isamalize - ndipo ndi yophweka kwambiri.
Misala Mitembo Yanu ya Trapezius (Mitsempha Yotsika)
Chinthu choyamba ndiko kupeza malo anu otchedwa trapezius muscle . Uwu ndi minofu yaikulu ndi magawo atatu osiyana mmadera atatu a kumbuyo kwanu, akuyang'ana pansi pa fupa lanu, pamapewa anu ndi kumbuyo kwanu.
Koma chifukwa cha njirayi, muyenera kupeza malo apamwamba (kachiwiri, pamwamba pa mapewa.) Mbali iyi ya mitsempha yotchedwa trapezius imatchedwa chapamwamba trapezius (kapena misampha yapamwamba, yaifupi.)
Kuti mupeze, tambani mkono umodzi kutsogolo kwa thupi lanu kuti muthe kukweza dzanja lanu pamwamba pa mapewa ena. Zikomo! Mutha kuzindikira malo omwe ali patsogolo pa njirayi.
Kenaka, tipeze chiyambi cha misampha yapamwamba, mwachitsanzo, pamene minofu imagwirizana ndi fupa. Chiyambi cha misampha yapamwamba ndi nkhani yovuta, koma pa zolinga zathu, tidzachezera malo ake awiri.
Yoyamba ili pansi pa phaga lanu, pafupi ndi pakati pa nsana yanu. Kuphunzira bwino ndi kuyamba pomwepo ndi zala zanu ndikuwonetsa minofu kumbuyo kwa khosi lanu kumalo omwe mapewa amayamba kufalikira.
Ngati mutayika, yesetsani kupeza vertebra pansi pa khosi lanu (kumbuyo) mtundu umenewo umatulutsa. Icho chimatchedwa C-7 ndipo ndi chimodzi mwa malo otsika a trapezius. Pa mbali zonse za bumpyo, mukhoza kuyenda zala zanu pang'onopang'ono kapena pansi pa minofu kuti muthezenso chiyambi cha chigaza, zomwe takambirana pamwambapa.
Ngati mukanakhala odziwa masewera , mungakonde kupezanso ndi palpation (zomwe munachita mwa kukhudzidwa ndi minofu kumalo ena) kuika (mapeto ena) a misampha ya trapezius. Kuti mukhale ndi nkhawa zofunikira komanso zothandiza kupanikizika monga momwe tafotokozera m'munsiyi, izi sizikufunikira. Zoonadi, kulembedwa kwa misampha yapamwamba ndi yovuta kwambiri (ndipo n'kovuta kuti mumvetsetse bwino) kusiyana ndi chiyambi.
Yesani Upper Trapezius Self-Massage Technique
Kodi mwakonzeka kuyesa izi? Chabwino, tiyeni tipite!
ZOYENERA, ndibwino kuti mupange phewa limodzi panthawi imodzi.
Kuyambira pamunsi pa khosi, gwiritsani ntchito dzanja limodzi kuti muweramitse minofu yomwe ili pamwamba pa phewa pambali pa dzanja lomwe mukuligwiritsa ntchito. Zochitazo zikufanana ndi mtanda wophika mkate.
Gwiritsani ntchito pang'onopang'ono, mwachidule, mukuyang'ana kumbali ya mkono muzinthu zozizwitsa. Gwiritsani ntchito kupanikizika komwe kumapangitsa kusiyana, komabe kumverera bwino (ndi kotetezeka.) M'munda wa mankhwala opaka misala , timatcha ichi "kuvulaza bwino." Bweretsani maulendo 2-3 kumbali iyi ndiyeno muzichitanso kachiwiri kumbali ina.
Ndipo apa pali chinsinsi chimodzi chofunika kwambiri kuti mutenge njira yodzikongoletsa yokha: Pumulani ndi kusangalala!