Multifidus

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

Ukuxhumana kwe Multifidus

Zochita zolimbitsa thupi za Multifidus ndizochita zolimbitsa thupi zomwe zimapangidwira kulimbikitsa minofu ya multifidus, yomwe imagwira ntchito yofunika kwambiri pakuthandizira msana komanso thanzi la msana. Zochita izi ndizopindulitsa makamaka kwa anthu omwe akuvutika ndi ululu wam'munsi, omwe akuchira kuchokera ku opaleshoni ya msana, kapena aliyense amene akufuna kupititsa patsogolo mphamvu zawo komanso kukhazikika. Pochita masewera olimbitsa thupi a Multifidus nthawi zonse, munthu amatha kuchepetsa ululu wammbuyo, kupititsa patsogolo kaimidwe, ndi kuchepetsa chiopsezo cha kuvulala kwa msana m'tsogolomu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Multifidus

• Tengani mpweya wozama ndikutulutsa mpweya, gwirani pachimake chanu ndikukweza mkono umodzi ndi mwendo wina, kuwasunga kuti agwirizane ndi thupi lanu.
• Gwirani malowa kwa masekondi pang'ono, poyang'ana kugwedezeka kwa minofu ya multifidus, yomwe ili mkati mwa msana wanu motsatira msana.
• Pumani mpweya pamene mukutsitsa pang'onopang'ono mkono wanu ndi mwendo kubwerera kumalo oyambira.
• Bwerezani izi mbali inayo, kukweza mkono ndi mwendo wina, ndikupitirizabe kusinthasintha mbali zomwe mukufuna kubwereza.

Izinto zokwenza Multifidus

• Gwirani Minofu Yoyenera: Multifidus ndi minofu yakuya yomwe imayendera msana. Kuti muchite izi, muyenera kuyang'ana kwambiri kugwirizanitsa minofu m'munsi mwa msana wanu. Cholakwika chofala ndikugwiritsa ntchito minofu yayikulu, yachiphamaso monga glutes kapena hamstrings. Kuti mupewe izi, yesetsani kuwona minofu ya Multifidus ndikuyang'ana pakuchita nawo.
• Modekha komanso Mokhazikika: Chitani masewerawa pang'onopang'ono komanso mowongolera. Izi si masewera olimbitsa thupi, koma kukhazikika ndi kupirira. Kuthamangira kusuntha kapena kugwiritsa ntchito mphamvu kungayambitse kuvulala ndipo sikungagwirizane ndi Multifidus bwino.
• Kupuma Mokhazikika: Osatero

Multifidus Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Multifidus?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Multifidus. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuyamba pang'onopang'ono ndikuwonjezera mwamphamvu kuti musavulale. Multifidus ndi minofu yakuya yomwe imayenda motsatira msana, ndipo masewera olimbitsa thupi omwe amawongolera amakhala ophweka ndipo amaphatikizapo kusuntha kosaoneka bwino. Nthawi zonse tikulimbikitsidwa kufunafuna chitsogozo kuchokera kwa katswiri wolimbitsa thupi kuti muwonetsetse mawonekedwe ndi njira yoyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Multifidus?

• Cervical Multifidus: Ichi ndi gawo la minofu ya multifidus yomwe ili m'dera la khosi.
• Thoracic Multifidus: Gawo ili la minofu ya multifidus lili kumtunda ndi pakati kumbuyo.
• Lumbar Multifidus: Izi zikutanthauza gawo la minofu ya multifidus yomwe ili kumunsi kumbuyo.
• Sacral Multifidus: Ichi ndi gawo la minofu ya multifidus yomwe imapezeka m'dera la sacral, pafupi ndi pansi pa msana.
• Deep and Superficial Multifidus: Awa si magawo osiyana koma amatchula zigawo za multifidus minofu. Multif yakuya

Izinto zokufunda ezishisa ezivumelekile Multifidus?

• Plank: Kuchita masewera olimbitsa thupi kumaphatikizapo minofu yambiri kuphatikizapo multifidus. Pogwira thupi molunjika kuchokera kumutu mpaka kumapazi, kumalimbitsa pakati, kuphatikizapo multifidus, kulimbikitsa kaimidwe bwino komanso kuchepetsa ululu wammbuyo.
• Ma Deadlifts: Ma Deadlifts amafunikira kumbuyo kolimba komanso pachimake, kuphatikiza ma multifidus, kuti apange mawonekedwe oyenera komanso kuphedwa. Amalimbitsa ma multifidus powafuna kuti akhazikitse msana ndikuwongolera kayendetsedwe ka msana panthawi yokweza.