Transversus abdominus

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Transversus abdominus

Zolimbitsa thupi za Transversus Abdominus ndizomwe zimalimbitsa thupi kwambiri zomwe zimalimbana ndi minofu yakuzama yamimba, kumathandizira kukonza kaimidwe, kukhazikika, komanso mphamvu zam'kati zonse. Ndizoyenera kwa aliyense kuyambira oyamba olimbitsa thupi mpaka othamanga apamwamba, makamaka omwe akufuna kupititsa patsogolo kukhazikika kwawo kuti azichita bwino pamasewera kapena zochitika zatsiku ndi tsiku. Anthu angafune kuchita izi chifukwa sizimangothandiza kupanga chigawo cholimba, chokhala ndi toni, komanso kuchepetsa chiopsezo cha ululu wammbuyo ndi kuvulala mwa kukonza chithandizo cha msana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Transversus abdominus

• Ikani manja anu pamimba panu, mkati mwa mafupa a m'chiuno mwanu, kuti mumve minofu ikugwira ntchito.
• Pumirani mozama ndipo pamene mukutulutsa mpweya, jambulani pang'onopang'ono m'mimba mwanu kupita ku msana wanu osasuntha nsana kapena chiuno.
• Gwirani kukokera uku kwa masekondi 5 mpaka 10 mukupitiriza kupuma bwinobwino.
• Tulutsani kusinthasintha ndikubwereza zochitikazo kwa 10 mpaka 15 kubwereza.

Izinto zokwenza Transversus abdominus

• **Njira Yopumira**: Kupuma kumagwira ntchito yofunika kwambiri pakuchita izi. Pumani mpweya mozama ndikutulutsa mpweya kwinaku mukukoka batani lamimba kupita ku msana wanu. Izi zidzathandiza Transversus abdominus bwino. Pewani kugwira mpweya wanu chifukwa kungapangitse kuthamanga kwa magazi ndikuchepetsa mphamvu ya masewera olimbitsa thupi.
• **Mayendedwe Olamuliridwa**: Sikuti mutha kuchita masewera olimbitsa thupi mwachangu, koma bwino bwanji. Pangani mayendedwe pang'onopang'ono ndikuwongolera kuti mugwire bwino minofu. Pewani kuchita masewera olimbitsa thupi mothamanga chifukwa izi zingayambitse mawonekedwe osayenera komanso kuvulala.
• **Kusasinthasintha**: Monga zolimbitsa thupi zina zilizonse, kusasinthasintha ndikofunikira pazotsatira. Kuchita masewera olimbitsa thupi nthawi zonse kumathandiza kulimbikitsa minofu

Transversus abdominus Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Transversus abdominus?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi kuti alimbitse minofu ya Transversus Abdominis. Ndikofunikira kuti muyambe ndi masewera olimbitsa thupi osavuta ndikuwonjezera pang'onopang'ono mphamvu zanu ndi kupirira kwanu zikukula. Nawa machitidwe osavuta oyambira: 1. Kupendekeka kwa Pelvic: Gona chagada mawondo ndi mapazi pansi. Limbitsani minofu ya m'mimba yanu ndikupendekera chiuno chanu m'mwamba. Gwirani kwa masekondi angapo, ndikumasula. 2. Belly Button Imakoka: Khalani kapena imani molunjika. Pumirani ndi kukokera mimba yanu molunjika ku msana wanu, ndikuchita Transversus Abdominis. Gwirani kwa masekondi angapo, ndikumasula. 3. Ma Slide a Chidendene: Gona chagada ndi mawondo ndi mapazi pansi. Pang'onopang'ono tsitsani chidendene chimodzi mpaka mwendo wanu ukhale wowongoka, ndikusunga msana wanu pansi. Tembenuzani chidendene chanu kubwerera pamalo oyambira ndikubwereza ndi mwendo wina. 4. Nsikidzi Yakufa: Gona chagada

Yintoni imibalabala enzima yale nhliziyo emangalisayo Transversus abdominus?

• Nthawi zina, imatha kutchedwa minofu ya transversalis.
• Anthu ena anganene kuti minofu yodutsa pamimba.
• Amadziwikanso kuti gawo lakuya kwambiri la minofu ya m'mimba.
• M'munda wa anatomy, nthawi zina amatchedwa minofu yopingasa ya pamimba.

Izinto zokufunda ezishisa ezivumelekile Transversus abdominus?

• Zochita za "Dead Bug" zimagwira ntchito mogwirizana ndi Transversus Abdominus monga zimafuna kuti muzisunga pachimake pamene mukusuntha miyendo yanu, motero kumapangitsa kuti minofu ikhale yolimba komanso yolamulira.
• Zochita zolimbitsa thupi za "Pelvic Tilt" ndizopindulitsa chifukwa zimalunjika kumunsi kwa Transversus Abdominus, kuwongolera kukhazikika kwanu komanso kuthandizira kukonza kaimidwe komanso kuchepetsa ululu wammbuyo.