Psoas wamkulu

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

Ukuxhumana kwe Psoas wamkulu

Zochita za Psoas Major ndizochita zolimbitsa thupi zomwe zimalimbitsa ndi kutambasula psoas yaikulu minofu, minofu yakuya yomwe imagwirizanitsa msana ndi miyendo. Ndizopindulitsa kwa othamanga, othamanga, ndi anthu omwe ali ndi ntchito zongokhala chifukwa zimalimbikitsa kaimidwe bwino, zimathandizira kusinthasintha, komanso zothandizira kupewa kupweteka kwa msana. Wina angafune kuchita izi kuti awonjezere mphamvu, kuwongolera kuyenda bwino, komanso kuchepetsa chiwopsezo cha kuvulala pazochitika zatsiku ndi tsiku ndi masewera.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Psoas wamkulu

• Yambani mwa kugwada pa bondo lanu lakumanja, ndi phazi lanu lakumanzere kutsogolo kwanu, pansi.
• Sungani msana wanu mowongoka, gwirani minofu ya m'mimba mwanu, ndikutsamira kutsogolo m'chiuno mwanu chakumanzere ndikuyika bondo lanu lakumanja pansi.
• Muyenera kumva kutambasula kutsogolo kwa ntchafu yanu yakumanja. Gwirani izi kwa masekondi 20-30.
• Bwerezani kutambasula uku kumbali ina posintha malo anu ogwada.
• Chitani izi 3-5 mbali iliyonse, kapena malinga ndi akatswiri anu olimbitsa thupi.

Izinto zokwenza Psoas wamkulu

• Kupita Pang'onopang'ono: Ndikofunikira kuti mupite patsogolo pang'onopang'ono muzolimbitsa thupi zanu. Psoas yaikulu ndi minofu yovuta, ndipo kupitirira malire kungayambitse kuvulala. Yambani ndi kutambasula kosavuta ndipo pamene mukupeza mphamvu ndi kusinthasintha, mukhoza kupita ku masewera olimbitsa thupi apamwamba.
• Kutenthetsa: Muzitenthetsa nthawi zonse musanayambe kuchita masewera olimbitsa thupi. Izi zimathandiza kukonzekera minofu yanu yolimbitsa thupi komanso kuchepetsa chiopsezo cha kuvulala. Kutentha kwabwino kumatha kukhala kuthamanga pang'ono kapena kudumpha ma jacks.
• Kulakwitsa Kwambiri - Kuwonjeza: Kulakwitsa kofala komwe anthu amapanga ndikokulitsa P

Psoas wamkulu Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Psoas wamkulu?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi omwe akulunjika ku minofu yayikulu ya psoas, koma ayenera kuyamba ndi kusuntha kosavuta ndipo pang'onopang'ono apite ku zochitika zovuta kwambiri pamene mphamvu zawo ndi kusinthasintha zikuyenda bwino. Ndikofunikira kugwiritsa ntchito mawonekedwe ndi njira yoyenera kuti musavulale. Kufunsana ndi katswiri wolimbitsa thupi kapena physiotherapist kungakhale kopindulitsa kuonetsetsa kuti masewerawa achitika molondola. Zochita zina zoyambira zoyambira zimaphatikizanso kuyenda kwa Psoas, kutambasula kwa gulugufe, ndi kuyimirira chiuno flexor kutambasula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Psoas wamkulu?

• Iliopsoas ndi gulu la minofu yomwe imakhala ndi Psoas yaikulu ndi Iliacus, yomwe imasiyanitsidwa pamimba, koma imagwirizanitsa mu ntchafu.
• Psoas tertius ndi kusiyana kosowa kwa Psoas yaikulu yomwe imapezeka mwa anthu ochepa.
• Psoas quartus ndi kusiyana kwina kosowa, komwe kumadziwika ndi kuwonjezereka kwa minofu kuchokera ku Psoas yaikulu.
• The Unilateral inagawanika Psoas yaikulu, kusiyana kosowa kwa anatomical, ndi chikhalidwe chomwe Psoas yaikulu imagawanika kukhala magawo awiri osiyana mbali imodzi ya thupi.

Izinto zokufunda ezishisa ezivumelekile Psoas wamkulu?

• Zochita zolimbitsa thupi za Low Lunge zimayang'ana makamaka ndi kutambasula Psoas yaikulu, kupititsa patsogolo kusinthasintha kwake ndi mphamvu zake, zomwe ndizofunikira kwambiri kuti mukhale ndi thanzi labwino pakati pa minofu yam'mbuyo ndi yapambuyo ya chiuno.
• Kuchita masewera olimbitsa thupi a Seated Forward Fold kumathandiza kutalikitsa msana wam'munsi ndi kutambasula Psoas yaikulu, kulimbikitsa kaimidwe kabwinoko komanso kuchepetsa chiopsezo cha kupweteka kwa msana, nkhani yodziwika bwino pamene Psoas yaikulu imakhala yolimba kapena yosagwirizana.