Kwa onse koma tcheru kwambiri, kukhala ndi kugwira ntchito m'zaka za zana la makumi awiri ndi ziwiri kungabweretse mavuto aakulu. Ngakhale kuti izi zili ndi ubwino wake, muyenera kudziwa zovutazo. Kwenikweni, minofu yomwe imakhalabe yofooka kwa nthawi yambiri imakhala yovuta kwambiri kuti ikhale yopweteka ndi kukupweteketsani.
Mtundu umodzi woterewu, wotchedwa trapezius wamtunda, umatambasula pamwamba pa mapewa ako, ndipo umakhala wovuta kwambiri.
Mutha kudzifufuza nokha pogwiritsa ntchito malingaliro osavuta. Dzifunseni kuti:
- Ndikhoza bwanji kusuntha mapewa anga mmwamba, makamaka, pansi?
- Kodi ndimamva kupweteka kapena kumva zovuta pamwamba pa mapewa - kapena onse awiri?
Ngati kuthamanga kwanu kuli kochepa ndipo / kapena kulipweteka m'deralo, imodzi kapena zonse ziwiri zamtundu wa trapezius zingakhale zochepa. Mwamwayi, zothetsera vutoli zilipo kuti mbali zambiri sizochiza ndi zosavuta kuzigwiritsa ntchito.
Misampha Imene Imakonda Kuchita Misala Yabwino
Matenda apamwamba otchedwa trapezius nthawi zambiri amayankha bwino mankhwala odzoza. Ndipo chifukwa chakuti zilipo kotero kuti mungathe kukhala nokha, mungaganize kuyesa njira yodzikongoletsa.
Mitundu yapamtunda ya trapezius, pamodzi ndi minofu yambiri yamtundu monga infraspinatus, imakhala yopanda chitsimikizo chothandizira kukula kwa myofascial trigger points. Katswiri wothandizira masewera olimbitsa thupi angakuthandizeni pano.
Komanso, phunziro la 2018 lofalitsidwa mu Journal of Sports Rehabilitation limasonyeza kuti osowa chithandizo chowuma angathandize kuchepetsa ululu ndi zizindikiro zokhudzana nazo zomwe zikupitilizidwa ndi mfundo zowonongeka.
Chithunzi chachikulu
Anthu ambiri amaganiza kuti misampha yapamwamba, monga momwe nthawi zambiri imatchulidwira mwachidule, ndizo zonse zomwe zilipo. Chifukwa cha izi zikhoza kukhala kuti misampha yakumtunda imakulolani kuti mudziwe bwino kwambiri pamene ali olimba kapena osakhala "okondwa." Koma zenizeni, pali magawo atatu pa trapezius minofu.
Malo Atatu a Mtundu wa Trapezius
Mitsempha yotchedwa trapezius imagawidwa m'madera atatu: Zipangizo zam'mwambazi, zomwe zatchulidwa kale, zigawo za pakati, zomwe zimatchedwa trapezius pakati, ndi zotsika pansi, zomwe zimatchedwa, inu mumaganiza kuti, misampha ya m'munsi.
Kugawidwa kukhala magawo osiyana, osiyana a minofuyi ndi za ntchito. M'mawu ena, dera lirilonse limachita zosiyana.
Tiyeni tione.
Ntchito za Trapezius Muscle
Mitsempha yotchedwa trapezius imagwira ntchito monga stabilizer posachedwa komanso minofu. Zochita zambiri zomwe mungazindikire zomwe trapezius zikuphatikizapo zikuphatikizani mapewa anu, kutembenuka, kutembenuka ndi kutambasula khosi lanu ndikusunga mapewa anu kumbuyo kwanu.
Pamwamba trapezius, gawo lomwe limadutsa pamwamba pa mapewa anu, lingakhoze kukweza, kapena kubweretsa, lamba lanu la pamapewa. Zimathandizanso kutambasula, kuzungulira ndi kusinthasintha khosi lanu, zomwe zimabweretsa kubwezeretsa mutu wanu, kumbali ndi kutembenuza, motero. Ntchito yoyendayenda imatengera mutu kumbali yomwe khosili ndi minofu ilipo.
Pamene kukwera kwa mapewa kumagwira ntchito yapamwamba yamtundu wa trapezius, izi sizinali zabwino nthawi zonse. Ngati mumagwira ntchito pa desiki, kapena ntchito yanu imaphatikizapo kuyendetsa galimoto zambiri, mwinamwake mumadziwa bwino zomwe mwakumana nazo poyamba.
Pamene chikwama cha pamapewa chimawongolera nthawi zonse, chimayambitsa kusokoneza komwe kungapangitse misampha yapamwamba yolimba kwambiri. Zotsatira zake zikhoza kukhala zopweteka, kuyenda kochepa komanso kutaya khosi pamtunda.
Pamodzi ndi misampha ya pamunsi, trapezius yakumtunda imathandizanso kuti mutembenuzire mapewa anu kumtunda. Kusunthika uku kumachitika pamene mutambasula dzanja lanu kumbali, kupatula mapewa anu, khosi, ndi kumbuyo kumayendetsedwe bwino ndipo minofu yanu imasintha.
Pakati pa trapezius kumathandiza kubweretsa mapewa kumbuyo, kutsogolo kwa msana. Kachiwiri, ngati mutakhala pa desiki kapena kuyendetsa tsiku lonse izi zikhoza kusunthira bwino kuti muteteze kapena kuyendetsa kyphotic malo ambiri.
Pakati pa trapezius imathandizanso kuti zikhale zolimba pang'onopang'ono.
Ndipo potsiriza, mitsempha ya m'munsi yotchedwa trapezius imapatsidwa ntchito yapamwamba ndi yapakatikati ya msana kuti ikhale yolimbikitsana pobweretsa mthunzi wa phewa pansi. Izi ndi zosiyana ndi zomwe zapamwamba trapezius zomwe takambirana kumayambiriro kwa nkhaniyi.
Mtundu wa Trapezius ngati Mitsempha Yopuma
Trapezius ndizovuta kupuma minofu . Izi zikutanthauza kuti zimathandiza kutsegula chipinda chochepa chakumapeto kwa chifuwa. Koma mmalo modalira pa minofuyi kuti muthe kuwathandiza kupuma, ganizirani kukhala ndi mphamvu ya minofu yanu yoyamba ndi yamphamvu yopuma, mphuno, komanso minofu ya chikhalidwe.
> Chitsime:
> Kamali, F. Kufaniziridwa kwa Upper Trapezius ndi Infraspinatus Myofascial Trigger Point Therapy ndi Osowa Mwachangu Pamwamba Pamasewera Othamanga Ndi Amodzi Amodzi Akuphatikizidwa. J Sport Rehabil. Jan 2018.
> Kendall, Florence, McCreary, Elizabeth Kendall, Provance, Patricia Geise. Misampha Kuyesa ndi Kuchita 4th ed. Williams ndi Wilkins. Baltimore, Maryland, 1993.