Iliacus

• Inhloko yeziNdawo: Timichokanyira
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Iliacus

Kuchita masewera olimbitsa thupi kwa Iliacus ndi masewera olimbitsa thupi omwe amalimbitsa ndi kutambasula minofu ya Iliacus, yomwe ndi yofunika kwambiri kuti chiuno chisunthike komanso kuti mukhale ndi kaimidwe koyenera. Ndizopindulitsa makamaka kwa othamanga, ovina, ndi anthu omwe amakhala nthawi yayitali, chifukwa amatha kusuntha, kuchepetsa kupweteka kwa msana, komanso kusintha thupi lonse. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungapangitse kuti muzichita bwino pazochitika zosiyanasiyana zolimbitsa thupi, kupewa kuvulala kokhudzana ndi chiuno, komanso kusinthasintha.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Iliacus

• Yambani mwa kugwada pansi ndi bondo limodzi, ndikuyika phazi lina kutsogolo kwanu, bondo lopindika.
• Pang'onopang'ono tambani m'chiuno mwanu kutsogolo, kusunga msana wanu molunjika, mpaka mutamva kutambasula m'chiuno cha mwendo wakumbuyo. Uku ndikutambasula minofu yanu ya Iliacus.
• Gwirani malowa kwa masekondi 20-30, kukumbukira kupuma mozama.
• Pang'onopang'ono kumasula kutambasula ndi kusintha miyendo, kubwereza zolimbitsa thupi kumbali inayo.
• Chitani kutambasula uku 3-5 mbali iliyonse kuti mupeze zotsatira zabwino.

Izinto zokwenza Iliacus

• Kutenthetsa Moyenera: Musanayambe kuchita masewera olimbitsa thupi, ndikofunikira kuti mutenthetse thupi lanu kuti mukonzekeretse minofu ndi mafupa kuti mugwire ntchitoyo. Izi zingathandize kupewa kuvulala komanso kukulitsa mphamvu ya masewera olimbitsa thupi. Yambani ndi ma cardio opepuka, monga kuyenda kapena kuthamanga, kutsatiridwa ndi matanthwe amphamvu omwe amalunjika m'chiuno.
• Gwiritsani Ntchito Mafomu Olondola: Pochita masewera olimbitsa thupi omwe amalunjika ku Iliacus, monga mapapu kapena chiuno chotambasula, ndikofunikira kugwiritsa ntchito mawonekedwe olondola. Sungani msana wanu mowongoka, pachimake chanu, ndipo onetsetsani kuti mawondo anu sadutsa zala zanu mukamapuma. Mawonekedwe olakwika sikuti amachepetsa mphamvu ya masewera olimbitsa thupi, koma angayambitsenso kuvulala.
• Osathamanga: Ndikofunikira kuchita masewera olimbitsa thupi pang'onopang'ono komanso mosamala. Izi zimakuthandizani kuti mukwaniritse

Iliacus Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Iliacus?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Iliacus, koma ayenera kuyamba pang'onopang'ono komanso motsogoleredwa ndi katswiri wolimbitsa thupi. Iliacus ndi minofu ya m'chiuno ndipo ndikofunika kuilimbitsa kuti ikhale yabwino, yokhazikika, komanso yoyenda. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kugwiritsa ntchito mawonekedwe ndi njira yoyenera kuti musavulale. Ngati wina akumva kupweteka kapena kusapeza bwino, ayenera kusiya masewerawa nthawi yomweyo ndikufunsana ndi dokotala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Iliacus?

• Minofu ya Psoas Major nthawi zambiri imakhala m'magulu a Iliacus minofu chifukwa cha machitidwe awo ophatikizana pa mgwirizano wa chiuno.
• Minofu ya Psoas Minor ndi minofu yaying'ono yomwe imagwira ntchito limodzi ndi Iliacus.
• Rectus Femoris ndi minofu ina yomwe ili mbali ya chiuno chosinthika ndipo imagwira ntchito limodzi ndi Iliacus.
• Minofu ya Sartorius, minofu yayitali kwambiri m'thupi la munthu, imalumikizananso ndi Iliacus pamayendedwe ena.
• Gluteus Maximus, ngakhale kuti si flex flexor, ili pafupi ndi Iliacus ndipo ingakhudze ntchito yake.

Izinto zokufunda ezishisa ezivumelekile Iliacus?

• Mapapo ndi ntchito ina yaikulu yomwe imathandizira Iliacus chifukwa imaphatikizapo kusinthasintha kwa m'chiuno ndi kutambasula, motero kumagwira ntchito ya Iliacus mu ntchito yake yoyamba, yomwe imathandiza kupititsa patsogolo kuyenda ndi kukhazikika kwa chiuno.
• The Seated Butterfly Stretch ndi ntchito yothandiza yomwe imathandizira Iliacus pamene imatambasula chiuno cha ntchafu ndi minofu yamkati ya ntchafu, zomwe zimathandiza kuchepetsa kulimba kapena kupsinjika kulikonse mu Iliacus, potero kumawonjezera ntchito yake ndi kusinthasintha.