Iliocostalis

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Iliocostalis

Zochita zolimbitsa thupi za Iliocostalis ndizochita zolimbitsa thupi zomwe zimalimbitsa minofu yakumbuyo yakumbuyo, zomwe zimathandiza kuti kaimidwe kabwino komanso kukhazikika kwapakati. Ndi yoyenera kwa aliyense, kuyambira othamanga mpaka ogwira ntchito muofesi, omwe akufuna kulimbitsa mphamvu zawo zakuthupi ndikupewa kupweteka kwa msana. Anthu angafune kuchita izi kuti achepetse kukhumudwa kwa msana, kuwongolera thupi, komanso kuthandizira mayendedwe a tsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Iliocostalis

• Yambani ndi kugona chapamimba pa mphasa, miyendo yanu molunjika ndi manja anu atatambasula patsogolo panu.
• Onetsetsani kuti khosi lanu liri lopanda ndale, likugwirizana ndi msana.
• Pang'onopang'ono kwezani manja ndi miyendo yanu pansi nthawi yomweyo, mokwera momwe zilili bwino. Muyenera kumva minofu yanu yam'mbuyo, kuphatikizapo Iliocostalis, ikugwira ntchito.
• Gwirani malowa kwa masekondi angapo, kenaka muchepetse manja anu ndi miyendo pang'onopang'ono pansi.
• Bwerezani masewera olimbitsa thupi kuti muwerenge kuchuluka kwa ma reps ndi seti, kuonetsetsa kuti mukusunga

Izinto zokwenza Iliocostalis

• Kutenthetsa Mtima: Musanayambe masewera olimbitsa thupi, ndikofunikira kuti mutenthetse thupi lanu, makamaka minofu yam'mbuyo. Izi zingathandize kupewa kuvulala ndikukonzekera minofu yanu yolimbitsa thupi. Mutha kuchita ma cardio opepuka kapena masewera olimbitsa thupi oyambira pa izi.
• Fomu Yoyenera: Pochita masewera olimbitsa thupi, kukhalabe ndi mawonekedwe oyenera ndikofunikira. Mwachitsanzo, pakufa, sungani msana wanu molunjika, pindani m'chiuno ndi mawondo anu, ndipo sungani kulemera kwanu pafupi ndi thupi lanu pamene mukukweza. Mawonekedwe olakwika angayambitse kuvulala ndipo sangangolunjika ku Iliocostalis.
• Gwiritsani Ntchito Zolemera Zoyenera: Kugwiritsa Ntchito Zolemera Zomwe Zilinso

Iliocostalis Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Iliocostalis?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi omwe akulunjika ku Iliocostalis, yomwe ndi minofu mkati mwa gulu la minofu kumbuyo komwe kumadziwika kuti erector spinae. Komabe, ndikofunikira kuyamba ndi zolemera zopepuka komanso kuphunzira mawonekedwe oyenera kuti musavulale. Nthawi zonse tikulimbikitsidwa kukaonana ndi akatswiri olimbitsa thupi kapena othandizira thupi kuti muwonetsetse kuti masewerawa achitika moyenera komanso mosatekeseka. Zochita zina zomwe zingagwirizane ndi gulu la minofu iyi zimaphatikizapo zowonjezera kumbuyo, zowonongeka, ndi mitundu ina ya mizere. Kumbukirani kuti nthawi zonse muzitenthetsa musanachite masewera olimbitsa thupi ndikuziziritsa pambuyo pake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Iliocostalis?

• Iliocostalis Thoracis ndi mtundu winanso, womwe uli m'dera la thoracic ndipo umathandizira kukulitsa ndi kupindika msana wa thoracic.
• Iliocostalis Lumborum ndi gawo la Iliocostalis yomwe ili kumunsi kwa msana, yomwe imathandiza kutambasula ndi kupindika msana.
• Iliocostalis Intermedius ndi yosiyana kwambiri, yomwe imapezeka mwa anthu ena, ndipo imadutsa madera a thoracic ndi lumbar.
• Iliocostalis Dorsi, ngakhale kuti satchulidwa kawirikawiri, imatanthawuza kugwira ntchito kwa minofu ya Iliocostalis kumbuyo, kuthandizira kusuntha monga kutambasula ndi kusinthasintha.

Izinto zokufunda ezishisa ezivumelekile Iliocostalis?

• Hyperextensions ndi masewera ena omwe amathandizira Iliocostalis chifukwa amayang'ana makamaka minofu ya m'munsi, zomwe zimathandiza kupititsa patsogolo mphamvu ndi kusinthasintha kwa Iliocostalis.
• Kuchita masewera olimbitsa thupi kumakhala kopindulitsa chifukwa sikumangoyang'ana minofu yapakati ndi yakumtunda kumbuyo komanso kumagwira minofu ya m'munsi, kuphatikizapo Iliocostalis, motero kumalimbikitsa mphamvu zonse zammbuyo ndi kukhazikika.