Psoas wamng'ono

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

Ukuxhumana kwe Psoas wamng'ono

Zochita zolimbitsa thupi zazing'ono za Psoas ndizochita zolimbitsa thupi zomwe zimalimbitsa minofu yaying'ono ya psoas, zomwe zimathandizira kukhazikika kwabwino, kukhazikika kwapakati, komanso kuyenda bwino. Kuchita masewera olimbitsa thupi kumakhala kopindulitsa makamaka kwa othamanga, ovina, ndi anthu omwe amachita masewera olimbitsa thupi omwe amafunikira ma flex hip amphamvu komanso osinthasintha. Mwa kuphatikizira zolimbitsa thupi zazing'ono za Psoas muzochita zawo zolimbitsa thupi, anthu amatha kuchepetsa ululu wammbuyo, kuonjezera kusuntha kwawo, komanso kuwongolera magwiridwe antchito awo pamasewera osiyanasiyana ndi masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Psoas wamng'ono

• Imani molunjika ndi mapazi anu motalikirana m'lifupi.
• Kwezani bondo lanu lakumanja pang'onopang'ono molunjika pachifuwa chanu m'mwamba momwe mungathere popanda kukakamiza.
• Gwirani malowa kwa masekondi angapo, kuonetsetsa kuti msana wanu ukulunjika ndipo simukutsamira mmbuyo.
• Pang'onopang'ono tsitsani mwendo wanu wakumanja kubwerera kumalo oyambira.
• Bwerezani izi pa mwendo wanu wakumanzere. Yesetsani kubwereza 10 mpaka 15 mbali iliyonse.

Izinto zokwenza Psoas wamng'ono

• Kutenthetsa Moyenera: Musanayambe kuchita masewera olimbitsa thupi, ndikofunikira kutenthetsa thupi lanu moyenera. Izi zimawonjezera kutentha kwa thupi lanu ndi kutuluka kwa magazi ku minofu, kuphatikizapo Psoas, kuchepetsa chiopsezo cha kuvulala ndikupangitsa kuti minofu ikhale yowonjezereka.
• Mawonekedwe Oyenera: Pochita masewera olimbitsa thupi omwe akutsata Psoas, monga mapapu kapena kukweza mwendo, kusunga mawonekedwe oyenera ndikofunikira. Sungani msana wanu mowongoka ndikupewa kusuntha kulikonse kwadzidzidzi. Mawonekedwe olakwika angayambitse kuvulala ndipo sangayang'ane minofu.
• Kupita Pang'onopang'ono: Osathamangira kuchita masewera olimbitsa thupi kwambiri. Yambani ndi masewera olimbitsa thupi osavuta, otsika kwambiri ndipo pang'onopang'ono muwonjezere zovuta pamene mphamvu zanu ndi kusinthasintha zikuyenda bwino. Kugwira ntchito mopitirira muyeso kwa Psoas kungayambitse kupsinjika kwa minofu ndi kuvulala kwina.
• Kutambasula Kokhazikika

Psoas wamng'ono Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Psoas wamng'ono?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi akuloza minofu yaying'ono ya Psoas, koma ndikofunikira kuti muyambe pang'onopang'ono ndikuwonjezera mwamphamvu kuti musavulale. Minofu yaying'ono ya Psoas ndi gawo la gulu la hip flexor, ndipo masewera olimbitsa thupi nthawi zambiri amaphatikizapo kusuntha komwe kumagwira ntchito m'chiuno ndi kumbuyo. Zochita zolimbitsa thupi zina zoyenera kwa oyamba kumene ndi monga: 1. Kupendekeka kwa Pelvic: Gona chagada mawondo anu ndi mapazi ali pansi. Pang'onopang'ono pendekerani chiuno chanu m'mwamba ndikugwira kwa masekondi angapo, kenako ndikumasula. 2. Bondo Kuti Mutambasule Chifuwa: Mutagona chagada, kokerani bondo limodzi pachifuwa chanu ndikugwira kwa masekondi angapo. Bwerezani ndi bondo lina. 3. Khalani Patsogolo Patsogolo: Khalani pansi ndi miyendo yanu patsogolo panu. Pendekerani patsogolo pang'onopang'ono kuchokera m'chiuno mwanu, kufikira ku zala zanu. 4. Low Lunge: Yendani phazi limodzi kutsogolo kuti mulowe, bondo lanu lakumbuyo likhale pansi. Kankhirani m'chiuno patsogolo

Yintoni imibalabala enzima yale nhliziyo emangalisayo Psoas wamng'ono?

• Mwa anthu ena, minofu yaying'ono ya Psoas kulibe.
• Mwa zina, zikhoza kukhala mbali imodzi ya thupi.
• Nthawi zina, minofu yaying'ono ya Psoas imatha kusakanikirana ndi minofu yayikulu ya Psoas.
• Minofu imatha kugawidwa m'magawo awiri osiyana nthawi zina.
• Nthawi zambiri, minofu yaying'ono ya Psoas imatha kubwerezedwa mbali imodzi kapena mbali zonse ziwiri.

Izinto zokufunda ezishisa ezivumelekile Psoas wamng'ono?

• "Mapapo" angakhale opindulitsa kwa Psoas yaying'ono chifukwa imaphatikizapo kusuntha kofananako, kuthandizira kulimbikitsa minofuyi ndikuwongolera chiuno ndi kukhazikika kwapakati zomwe ndizofunikira kuti zikhale bwino komanso zogwirizana.
• "Zochita za mlatho" zimathanso kuthandizira Psoas yaying'ono pamene ikuyang'ana glutes ndi minofu ya m'chiuno, kulimbikitsa kaimidwe kabwino kamene kangathe kuchepetsa kupsinjika maganizo ndi kupsinjika komwe kumayikidwa pa Psoas wamng'ono.