Pezani Ulemerero Wanu Kuti Mugwiritse Ntchito Mogwirizana ndi Zomwe Mumapanga Zochita
Kuika chiuno mwamphamvu ndi kofunika kuti mukhale ndi thanzi labwino labwino, kuyenda moyenera, komanso nthawi zina masewera olimbitsa thupi. Pali mapulogalamu ambiri ochita masewera olimbitsa thupi amene mungachite kuti mukhale ndi mphamvu zokhudzana ndi minofu. Mapulogalamu ena ndi oyambitsa , ndipo mapulogalamu ena amapereka machitidwe apamwamba opititsa patsogolo .
Mtundu wanu wamagetsi ndi umodzi mwa minofu yofunika kwambiri yomwe imathandiza kuti mukhale m'chiuno ndi pakhosi. Ili pambali pa mchiuno mwako ndipo ikugwira ntchito pokweza phazi lako kumbali. Zimayesetsa kusunga mlingo wa pelvis pamene mukuima pamlendo umodzi kapena pamene mukuyenda ndi kuthamanga.
Kufooka kapena kuperewera kwa chifuwa cha mpweya wa gluteus medius kungayambitse mavuto monga:
- Matellofemoral stress syndrome
- Kupweteka kwa njoka
- Matenda omwe amatha kusokonezeka
- Kuwonjezeka kwa vuto la ACL
- Kupweteka kwa ankle ndi phazi
Kafukufuku wina amasonyeza kuti diso lanu la gluteus lili ndi udindo wothandiza kuti mwendo wanu ukhale ndi malo abwino pomwe muthamanga, kudumphira, kapena kutsika pang'onopang'ono . Kufooka kapena kusauka kwa ntheumuscular yanu ya minofu ya gluteus medius kungachititse kuti m'chiuno mwako mawondo alowetse mkati, kuika kuwonjezeka kwachisoni kupyolera m'chiuno, bondo, ndi minofu.
Chimodzi mwa zolinga zazikuluzikulu za pulogalamu yolimbikitsana ya hip ziyenera kukhala kupititsa patsogolo ntchito yanu ya gluteus medius.
The isometric gluteus medius zochitika ndi ntchito imodzi yomwe ingathandize kumanga maziko okhwima olimba.
Kodi Zochita Zolimbitsa Thupi Zolimbitsa Thupi Zomwe Zimapanga Zimatheka Bwanji?
Ngati muli ndi ululu wa ululu, kupweteka kwa bondo , kapena mwana wamphongo ndi ululu wa mitsempha, chitani kafukufuku wanu wa thupi kuti mukhale ndi mphamvu ya gluteus medius muscle.
Ngati ali ofooka, ayambe kulimbikitsa mwa kuchita zofanana ndi zomwe amagwiritsa ntchito. Zochitazo zimathandiza:
- Limbikitsani kugwiritsira ntchito mankhwala osokoneza bongo komanso kuwombera minofu ya gluteus medius.
- Limbitsani mphamvu yanu ya gluteus muzitsulo zinazake.
- Onetsetsani kuti mukuyenera kukhala ndi chiuno choyenera m'chuuno mwanu mukamachita masewera olimbitsa thupi.
Mwachidziwikire, maseĊµero olimbitsa thupi a gluteus medius ayenera kukhala maziko a pulogalamu iliyonse yosavuta kapena yopititsa patsogolo yakuthandizira.
Kuchita Zolimbitsa Thupi Zolimbitsa Thupi la Gluteus Medius
Kuti muyambe kugwiritsira ntchito gluteus medius kulimbitsa thupi, tsatirani malangizo awa osavuta. Musanayambe izi, kapena pulogalamu yina iliyonse, lankhulani ndi dokotala wanu kuti muonetsetse kuti masewero olimbitsa thupi ndi abwino. Kuthamanga kwa wodwala wanu kuti muyambe kufufuza bwinobwino kumatha kukhala koyambitsanso musanayambe kuyambitsanso kachipangizo ka gluteus medius kulimbitsa thupi.
- Pezani mkanda, mutseke, ndipo muteteze m'maiko anu onse.
- Kunama mbali imodzi. Mtundu wa gluteus medius umene mukuchita ukuyenera kukhala pamwamba.
- Gwirani miyendo yonse molunjika, ndipo ndi lamba kumbali ya mitsempha yanu, kwezani mmwamba mwendo wanu. Muyenera kuimirira mpaka pali vuto la belt m'makutu anu.
- Pamene lambalo liri lolimba, likanizani mosapita m'kati mwake ndikugwiritsira ntchito minofu yanu ya gluteus pamphuno mwanu.
- Gwirani chingwecho kwa masekondi asanu ndi limodzi, ndipo pang'onopang'ono mutulutse vutoli mwa kuchepetsa mwendo wanu.
- Bwerezerani zochitikazo mobwerezabwereza mobwerezabwereza, kenaka mutembenuzire kumbali yanu ndikubwezeretsanso zojambulazo pa chiuno chanu china.
Zochitazo zikhoza kubwerezedwa kawiri kapena katatu patsiku kuti zithandize kusintha kogwirira ntchito kwa gluteus miyendo yanu. Pamene mphamvu yanu yodzisintha yakula, mukhoza kupita ku machitidwe opititsa patsogolo kwambiri a hip. Mungafune kuti mupitirize kuchita masewera olimbitsa thupi a gluteus medius kangapo pa sabata kuti mupitirize kupindula kwanu ndi mphamvu yanu yodabwitsa.
Mawu ochokera
Kuyika m'chiuno mwamphamvu kungakuthandizeni kupewa matenda ambiri a minofu mumapiko anu, mawondo, ndi mabotolo. Maso olimba amathandiza kusungunuka kwachitsulo kanyonga kuti musagwe pamene mukuyenda ndi kudumphira. Mabondo anu ayenera kukhalabe pazwanje zanu mukagwa kuchokera kudumphira. Pogwiritsa ntchito chiwerengero cha gluteus medius kulimbitsa thupi, mungakhale otsimikiza kuti muli ndi maziko olimba omwe mungamange pulogalamu yanu yowonjezera chiuno.