Psoas babba

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki

Sakonni ga Psoas babba

Babban motsa jiki na Psoas shine motsa jiki da aka yi niyya wanda da farko yana ƙarfafawa da kuma shimfiɗa babban tsoka na psoas, babban tsoka mai zurfi wanda ke haɗa kashin baya zuwa kafafu. Yana da amfani ga 'yan wasa, masu gudu, da kuma mutanen da ke da ayyuka masu zaman kansu kamar yadda yake inganta matsayi mafi kyau, inganta sassauci, da kuma taimakawa wajen hana ƙananan ciwon baya. Mutum zai so ya yi wannan motsa jiki don haɓaka ƙarfin gaske, haɓaka motsi gaba ɗaya, da rage haɗarin rauni a cikin ayyukan yau da kullun da wasanni.

Yanayinta: tsammanin nuni a nuni Psoas babba

• Fara da durƙusa a gwiwa na dama, tare da ƙafar hagu a gabanka, shimfiɗa a ƙasa.
• Tsaya baya madaidaiciya, shigar da tsokoki na ciki, kuma ku jingina gaba zuwa hips ɗin ku na hagu yayin da kuke riƙe gwiwa ta dama a cikin ƙasa.
• Ya kamata ku ji mikewa a gaban kwatangwalo na dama. Riƙe wannan matsayi na kimanin 20-30 seconds.
• Maimaita wannan shimfidawa a gefe guda ta hanyar canza matsayin durkusawa.
• Yi wannan motsa jiki sau 3-5 a kowane gefe, ko kuma kamar yadda ƙwararrun lafiyar ku suka ba da shawarar.

Lajin Don yi Psoas babba

• Ci gaba a hankali: Yana da mahimmanci don ci gaba a hankali a cikin motsa jiki. Babban Psoas shine tsoka mai mahimmanci, kuma wuce gona da iri na iya haifar da rauni. Fara da sauƙi mai sauƙi kuma yayin da kuke samun ƙarfi da sassauci, zaku iya ci gaba zuwa ƙarin motsa jiki na ci gaba.
• Dumi-dumi: Koyaushe dumama kafin ka fara motsa jiki. Wannan yana taimakawa wajen shirya tsokoki don motsa jiki kuma yana rage haɗarin rauni. Kyakkyawan ɗumi na iya zama tsalle-tsalle mai haske ko wasu jacks masu tsalle.
• Kuskure na yau da kullun - Ƙarfafawa: Kuskuren gama gari da mutane ke yi shine wuce gona da iri na P

Psoas babba Tambayoyin Masu Nuna

Shi beginners za su iya Psoas babba?

Haka ne, masu farawa zasu iya yin motsa jiki da ke yin niyya ga psoas manyan tsoka, amma ya kamata su fara tare da motsi masu sauƙi kuma a hankali su ci gaba da motsa jiki masu rikitarwa kamar yadda ƙarfin su da sassauci ya inganta. Yana da mahimmanci a yi amfani da tsari da dabara mai kyau don guje wa rauni. Yin shawarwari tare da ƙwararrun ƙwararrun motsa jiki ko likitan motsa jiki na iya zama da amfani don tabbatar da cewa an yi atisayen daidai. Wasu motsa jiki na abokantaka sun haɗa da tafiya na Psoas, shimfiɗar malam buɗe ido, da kuma tsayin daka na hip flexor.

Me ya sa ya wuce ga Psoas babba?

• Iliopsoas wani rukuni ne na tsokoki wanda ya ƙunshi Psoas major da Iliacus, waɗanda suka rabu a cikin ciki, amma suna haɗuwa a cikin cinya.
• Psoas tertius wani nau'i ne mai ban mamaki na manyan Psoas wanda za'a iya samuwa a cikin ƙananan kashi na mutane.
• Psoas quartus wani bambance-bambancen da ba kasafai ba ne, wanda aka kwatanta da ƙarin zamewar tsoka daga manyan Psoas.
• Psoas manyan da aka raba Unilateral, wani nau'in nau'in halittar jiki da ba kasafai ba, yanayi ne inda Psoas manyan ya kasu kashi biyu daban-daban a gefe daya na jiki.

Me suna da abin da ya sanya ɗaukehawa ga Psoas babba?

• Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙaƙa na Ƙadda ) ya yi na musamman ya yi niyya da kuma shimfiɗa Psoas manyan, yana ƙarfafa sassauci da ƙarfinsa, wanda ke da mahimmanci don kiyaye daidaiton lafiya tsakanin tsokoki na gaba da na baya na hip.
• Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙarfafawa na Ƙarfafawa na Ƙarfafa ) yana taimakawa wajen ƙaddamar da ƙananan baya da kuma shimfiɗa Psoas manyan, inganta matsayi mafi kyau da kuma rage haɗarin ƙananan ciwon baya, al'amari na yau da kullum lokacin da Psoas babba ya kasance m ko rashin daidaituwa.