Chengetedza psoas yako uye iliac tsandanyama kukwira mabhasikoro emakomo zvakanyanya

Kana kukwira gomo uye bhasikoro kazhinji, isu tinonyanya kushandisa tsandanyama dzepasi. Tsandanyama dzehudyu dzako dzinokutendera kuti uite aya mabvi kuchinjika uye mafambiro ekuwedzera paunenge uchitsika. Iyo inonyanya kuzivikanwa ndeye quadriceps uye hamstrings. Nokudaro, tinowanzofunga nezvekuvachengeta patinochovha bhasikoro redu.

Pane imwe tsandanyama inoshandiswa zvakanyanya pakufambisa: iyo psoas-iliac muscle. Isu tinayo kumativi ose emusana.

Sezvinoratidzwa nezita racho, psoas muscle inoumbwa nemisoro miviri: psoas uye iliac.

Chaizvoizvo, iyi ndiyo lumbar chikamu chatinoshandisa pakufambisa. Iyo psoas tsandanyama musoro wakareba unofukidza iyo inotenderera uye lumbar vertebral miviri. Inodzika nekubuda yopfuura kuseri kwe pubic ramus. Inopera pane trochanter shoma yefemur, kureva, pachikamu chayo chemukati.

Musoro weiliac wakafanana nefeni. Inopinzwa mukati mese mukati meiriac crest. Mimhasuru fibers inodzika uye inobatana pamwe chete kuti igumise pane diki trochanter.

Musoro muduku wepsoas unogona kuva chikamu chepsoas iliac muscle, asi haina kugadzikana, zvinoreva kuti havasi vose vanayo. Inopinzwa pamberi pemuviri we 1st lumbar vertebra, inodzika uye inopera pabazi re pubic. Basa rayo nderokushandura torso mberi, sezvinoita musoro wepsoas, asi chiito chayo chinowedzera zvishoma.

Psoas yedu yekurudyi uye kuruboshwe (tinogona kungovaidza kuti psoas) ndiyo inonyanya kushanda pakugadzirisa mahudyu pane torso.

Paunenge uchiita bhasikoro rakasimba (kukwira bhasikoro, kuchovha bhasikoro mumugwagwa, nezvimwewo), Vari kudiwa zvakanyanya.

Iyi mhasuru ine humwe hunhu: iyo yakanyanya vascularized, iyo inovabvumira kubata marara emarara (anonzi toxin) anotenderera muropa. Iyo psoas inotakurawo kwete-so-inokwezva izwi "junk muscle". Pavanenge vari pasi pekunetseka kwakanyanya, ropa rakawanda rinotenderera kuburikidza navo, uye chepfu inogona kuiswa zvakanyanya. Kana iyo psoas muscle yakatambanudzwa zvishoma uye kune chepfu yakawanda mukati maro, inogona kupedzisira yadzokera shure, uye lumbago, rudzi rwemarwadzo ekudzokera shure, runogona kukura. Chepfu inogadzirwa nelactic acid semhedzisiro yemitambo, asi kwete chete: kunyanya kushandiswa kwefodya, doro uye / kana chikafu chakapfuma mumafuta, munyu kana shuga zvakare ndicho chikonzero chechirwere. Kusikwa kwehupfu mumuviri unogona kuvhara psoas muscle.

Kuchengeta psoas iliac muscle, ndine matipi mana:

1. Inwa mvura yakawanda nguva dzose muswere wose wezuva.

Kubva pahafu nehafu kusvika pamarita maviri. Hydration inobatsira kubvisa organic tsvina yakaunganidzwa mumutsara wepsoas. Attention, hatisi kutaura nezve pakarepo kunwa 1 litre kana imwe nehafu yemvura, izvi hazvina maturo. Inofanira kuva zvishoma nezvishoma kuitira kuti chepfu ibviswe kubva psoas muscle.

Uyewo yeuka kunwa nguva dzose paunenge uchikwira bhasikoro.

2. Tambanudza manheru ega ega kwemaminetsi mashanu kusvika gumi.

Uyezve, unogara uchichovha mabhasikoro emakomo mukati mesvondo rese.

Kune nzira dzakawanda dzekutambanudza iliopsoas muscle. Heino mimwe mienzaniso:

Kutsemuka kwepamberi

Kuruboshwe psoas muscle: Benda ibvi rako rekurudyi 90 ° uye udzose gumbo rako rekuruboshwe kumashure sezvaunokwanisa. Iyo bust inofanira kunge yakatwasuka. Kutambanudza kuruboshwe psoas muscle, unoda kuderedza pelvis yako pasi. Iyo yekupedzisira haifanirwe kutendeukira kuruboshwe, inofanira kuramba iri muaxis. Iwe unozofanirwa kugadzirisa chinzvimbo zvichienderana nekuti iwe unonzwa kutambanudza kuitika.

Ita zvakafanana kune rumwe rutivi rworudyi.

Kutambanudza uchishandisa tsigiro

Nheyo yacho yakafanana. Kune avo vane mabvi anorwadza, chiito ichi chakakodzera kupfuura chekare.

Kutambanudza kubva pamabvi kusvika pasi

Kutambanuka kwenguva refu

Siya tsoka imwe mumhepo kumucheto kwemubhedha. Benda ibvi rakapesana woribata pakati pemaoko ako. Iyo psoas yauri kutambanudza iri padivi pegumbo muvhu.

3. Dzivisa nzvimbo refu dzinopfupisa mhasuru dze iliac.

Ivo vanonyanya kudzivirirwa nekuti vanochengeta psoas tsandanyama dzako dzakadhonzwa mukati.

Iyi ndiyo nyaya, semuenzaniso, nechinzvimbo che fetus pamubhedha.

Mumwe muenzaniso inzvimbo yekugara, yakapetwa nepakati. Mufananidzo uri pazasi unoratidza yakanyanyisa nyaya yekupeta iyo inofanirwa kudzivirirwa.

Kazhinji, kana iwe ukagara wakagara zvakanyanya (kunyanya kubasa), yeuka kusimuka uye kutambanudza makumbo ako awa imwe neimwe (chero pazvinenge zvichiita, hongu).

4. Deredza manwiro aunoita fodya, doro uye/kana chinja kudya kwako.

Chokwadika, zano iri rinofanira kushandiswa kana uchiziva kuti uri kudyisa.

Kana ukasvuta fodya yakawanda pazuva kana kunwa magirazi maviri edoro zuva rega rega, ichi hachisi chinhu chinovhara zvakanyanya psoas yako. Zvakafanana nekudya (kunyangwe kana iwe uchikwira bhasikoro nguva dzose, iwe unofanirwa kungwarira zvakakwana kuti usanyanya kudya mukudya kwako).

Mukuwedzera, kuti kuremerwa kukuru kuitike, kunofanira kurebeswa. Izvi zvinoreva kuti kuwanda kwakatora mwedzi yakati wandei kunoda kugadziriswa. Kana uine zvimwe zvinokunetsa padanho rino, usazeze kubata varapi vane hunyanzvi vanogona kukubatsira.

mhedziso

Yeuka kutambanudza mimwe misumbu yako manheru mushure mekutambanudza psoas yako. Ndakataura nezve quads uye hamstrings pakutanga kwechinyorwa chino, asi iwe unogona zvakare kugara uchitambanudza musana wako, maoko, uye maoko sezvo zvichishandiswa kudzikamisa iwe pabhasikoro.