Psoas mɛjɔ

• Parti ya muntu: Mbili
• Empandika: Nuwolikoliya lomobwoya

Okuwandikira ku Psoas mɛjɔ

di Psoas Major εksεsayz na wok we dεn tכk bכt we de fכs fכ strכng εn strεch di psoas major mכsul, we na dip kכr mכsul we de kכnekt di spayna to di leg dεm. I fayn fɔ atlet, rɔna, ɛn pipul dɛn we gɛt wok we dɛn kin sidɔm bikɔs i kin mek dɛn tinap fayn, i kin mek dɛn ebul fɔ chenj, ɛn i kin ɛp fɔ mek dɛn nɔ gɛt pen na dɛn bak. Wan go want fɔ du dis ɛgzampul fɔ mek di kɔr trɛnk go bifo, fɔ mek i ebul fɔ muv ɔlsay, ɛn fɔ ridyus di risk fɔ injuri we i de du ɛvride ɛn spɔt.

Okukubidde ku: Nkugiyigisa Psoas mɛjɔ

• Start bay we yu nil dɔŋ na yu rayt ni, wit yu lɛft fut bifo yu, flat na grɔn.
• Kip yu bak stret, ɛnjɔy yu bɛlɛ mɔsul dɛn, ɛn ledɔm bifo insay yu lɛft hip we yu de kip yu rayt ni prɛs na grɔn.
• Yu fɔ fil se yu strɛch na di fɔs pat pan yu rayt hip. Hol dis posishon fo lek 20-30 sekond.
• Ripit dis strɛch na di ɔda say bay we yu chenj di we aw yu de nil dɔŋ.
• Du dis ɛgzampul 3-5 tɛm na ɛni say, ɔ lɛk aw yu fitnɛs pɔshɔnal tɛl yu.

Amakulu mu kubiteekamu Psoas mɛjɔ

• Smɔl smɔl fɔ go bifo: I impɔtant fɔ mek yu go bifo smɔl smɔl pan yu ɛgzampul dɛn. di Psoas major na wan sεnsitiv mכsul, εn if yu du am pasmak, i kin mek yu wund. Start wit simpul strɛch ɛn as yu de gɛt trɛnk ɛn fleksibiliti, yu kin go to mɔ advans ɛgzampul dɛn.
• Wom-ap: Ɔltɛm wam yusɛf bifo yu bigin fɔ du ɛksɛsayz. Dis kin ɛp fɔ rɛdi yu mɔsul dɛn fɔ di wokɔt ɛn i kin mek yu nɔ gɛt bɔku injury. Gud wam-ap kin bi layt jog ɔ sɔm jomp jack.
• Kɔmɔn Mistek - Ɔva strɛch: Wan kɔmɔn mistek we pipul dɛn kin mek na fɔ ɔva strɛch di P

Psoas mɛjɔ Ebitala by'omuyigiriza

Mwebale kuteekamu Psoas mɛjɔ?

Yes, di wan dεm we de bigin kin du εksεsayz dεm we de tכk bכt di psoas major mכsul, bכt dεn fכ stat wit simpul muvmεnt dεm εn sכmtεm dεn muv to mכr komplεks εksεsayz dεm as dεn trεnk εn fleksibiliti de bכku. I impɔtant fɔ yuz di rayt fɔm ɛn tɛknik fɔ mek yu nɔ wund. If yu tɔk to pɔsin we sabi bɔt fitnɛs ɔ pɔsin we de mɛn yu bɔdi, dat kin fayn bak fɔ mek shɔ se dɛn du di ɛgzampul dɛn di rayt we. Sɔm ɛgzampul dɛn we pɔsin kin du we i de bigin fɔ du am na di Psoas mach, bɔtaflay strɛch, ɛn tinap hip fleksɔ strɛch.

Ki kitiibwa eby'okukozesa omuntu Psoas mɛjɔ?

• di Iliopsoas na wan grup fכ mכsul dεm we kכmכt fכ di Psoas major εn di Iliacus, we dεn sεparayt na di bכdi, bכt dεn de miks insay di tכŋ.
• di Psoas tertius na wan rare vεryushכn fכ di Psoas major we yu kin fכnshכn pan sכm pasεnshכn pan pipul dεm.
• di Psoas quartus na כda rare vεryushכn, we dεn kכl adishכnal slip fכ mכsul frכm di Psoas major.
• di Yunilateral divayd Psoas major, we na wan rare anatomical variation, na wan kכndishכn we di Psoas major de split insay tu difrεnt pat dεm na wan say na di bכdi.

Eby'okukozesa omulungi okugabana n'eby'omanyi Psoas mɛjɔ?

• di lכw lכng εksεsayz de spεshal tכk εn strεch di Psoas mεjכr, we de εnhans in fleksibiliti εn trεnk, we implεnt fכ mεnten hεlty bεlε bitwin di antεriכr εn posita mכsul dεm na di hip.
• di Sit fכd Fכld εksεsayz de εp fכ lכng di lכw bכk εn strεch di Psoas mεjכr, we de mek di pכsichכ bεtεh εn ridyus di risk fכ lכw bכk pen, we na kכmכn tin we di Psoas mεjכr tayt כ i nכ balans.