Kurasikirwa Mazano eBakuka Yako - Butt uye Back

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Kurasikirwa Mazano Okuda Kwako - Bhuku Rako Nekudzoka Kwako

Vanhu vakawanda vane mazamu mashoma - kana marwadzo mumashure avo mashoma anokonzerwa nekusava nemasumbu, kusavhiringidza kana kukonzera matambudziko - vanopedza nguva yakawanda vachidzokera kumashure. Zvavasingazivi ndezvokuti zvose zvinokonzera uye kusava nesimba mumisumbu inopoteredza mahudyu uye hutende inogona kuita basa guru mukurwadziwa kwavo.

Chimiro Chako Soro Mushure Kuti Udzikinure Huru Dzako Dzorugare

Nhengo dzenyeredzi idzi dzinenge dziri pedyo kana pedyo necheputi uye butt, uye dzinopfuura napamusoro pekubatanidzwa kwechiuno. Nenzira iyi, vanosimudzira kufamba kwehudyu, maererano nehudyu, kana kuti, nechemberi, mapepa ari pachidya. Nemhaka yokuti mapepa ari pasi pezasi pasi, uye nekuti musana wakabatanidzwa pakati pemapfupa maviri emapfupa mushure, mishonga iyi, painoshanda, inopa rubatsiro rwekunze kwako. Apo pavanowedzera zvakasimba, kunyanya apo vamwe vari kukunda kupfuura vamwe, zvinogona kugadzirisa marwadzo. Ndiyo nyaya yakafanana yekushaya simba mumisungo yehapi.

Yakafanana: Tsvaga Wakakwana Physiotherapist

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Tight Quads uye Tsika dzeSedentary

Ngatitange ne quadriceps, iyo huru yeboka remasumbu riri pamberi pehudyu yako.

Nhamba yevanhu vakawanda yakanyanya kukunda kupfuura minda yavo (hamstrings ndiyo quads 'inopesana nemisungo uye iri kumashure kwehudyu yako / pasi pemutsetse wako.) Uye izvi zvinonyanya kuitika mumasangano edu. Kugara zuva rose kunoshandisa quads yako mukufamba (zvichiita kuti isingaregi kuputika musimba) uye nyundo dzako pane imwe nzvimbo.

Zvose zviri zviviri uye zvinyundo zvinokonzerwa nemisungo miviri, iyo inoreva kuti inobata kufamba kune zvose zviri muchiuno chako uye nemabvi ako. Nechinangwa chekudzivirira musuru kana kuti kunonoka kunoratidzika kunorwadza kwepashure, mhedziso iyi misumbu iri pahudyu ndeyokunyanya kukosha kwedu. Apo iyo quad contract (uye inokunda basa remakumbo) vanogona kukwevera mapepa ako mberi uye kushandura mahudyu ako, izvo zvinogona kukurudzira rutsoka rwako pasi. Izvi zvinogona kuva chimwe chikonzero nei mushure mako mushure mushoma.

Nzira Yokugadzirisa Nayo Cheads, Zvakawanda Zvipfeko Zvinotungamidza uye Zvakawanda Zvikuru Lumbar Lordosis

Pane nzira mbiri dzekuderedza mberi kwechidimbu chepfudzi rako - uye kukanganisa kwakanyanya mumushure mako. Izvo zvose zvinosanganisira kurega zvakasimba quads. Ndinokurudzira kubatanidza nzira idzi sezvavanobatsirana zvakanaka.

• Tambanudza Quads yako. Kutarisa quads yako ndiyo nzira yakananga yekugadzirisa migumisiro yekugara kana imwe mhando ye quad muscle overuse.
• Simbisai Hamstrings yenyu. Kushanda nenyundo yako kunounza pasi pepurasitiki yako kumashure pedyo neshure kwehudyu yako. Nekudaro, izvi zvinotambanudza chiuno chako chingave chakanyanya kutarisa mberi, uko quadriceps iri.

Dambudziko rakakosha (maererano nevanopikisa nhengo dzomukati dzinokanganisa) rinogona kukutungamirira kuti uite zvishoma nezvishoma.

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Kukura Kwemazano Mazano Okugadzirisa Bhakaka - Chimiro Chako Hamstring Muscles

Apo zvinyorwa zve quadriceps muscle, zvinyundo zvinowedzera uye zvakasiyana. Kunyange zvazvo vanhu vakawanda vane kusanganiswa kwema quads akaoma uye hamstrings vasina simba, kunyanya kunamatira kunowanzove kwakanyanya, uye kunogona kutungamirira kune chinetso chekugadzirisa chinonzi flat flat back . Izvi zvinokonzerwa nokuti nhengo dzakasimba dzinosvitsa shure kwechikamu chezasi chemapapiro uye kumashure kwehudyu pamwe chete. Izvi, zvakare, zvinoderedza chiyero cheshese muzamu yako. Apo iyo yakaderera shure yemapapiro yakaderedzwa yakaderera kare, chigumisiro chinogona kunge chakanyanyisa kuderera shure.

Sezvo nechisimba chinonzi quadriceps muscle, pane nzira mbiri dzekutaurira kusununguka zvakaoma zvinyundo

• Tambanudza your Hamstrings
• Simbisai Quadriceps yako

Yakakosha Hamstring Muscles uye Your Low Back

Kana minda yako isisina simba, inogona kutungamirira kusakanganiswa kwemafupa ako kuitira kuti inowanikwa "yakanamatira" mumatope anterior. Izvi zvinowanzoitika kune vanhu vanogara pabasa uye vakakurukurwa mune slide yapfuura.

Hamstring simba inobatsira zvikuru kumuka nekudzika, somuenzaniso, apo iwe unokwira matanho kana kupinda mukati kana kunze kwechigaro kana motokari. Imwe miitiro mikuru yekubatsira kusimbisa mashamidho ndiro bhiriji , asi iwe unokwanisa chaizvo kutaura izvi uchishandisa nzira dzakawanda. Dzidza zvakawanda: 3 Yakasangana neStong Hamstrings uye Healthy Low Back.

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Kukura Kwemazano Mazano Okugadzirisa Bhakaka - Chimiro Chako Chesi Yakabuda

Iye zvino ngatitaurirei nezvekunze kwechiuno chako. Iri boka remasumbu rinoita basa rakakura pakuchengeta iwe kubva kune dzimwe nzvimbo, pamwe nekusimudzira chiuno chako apo iwe umire pamagumbo rimwe. (Funga nezvezvinoitika kana iwe uchifamba kana kumhanya, uye iwe paunenge uchienzanisa maitiro).

Apo vatengi vanowedzera zvakaoma, vanogona kutenderera mapepa kuenda kune kunze kwehudyu (kune rumwe rutivi.) Izvi, zvakare, zvingashandura ma mechanics emapapiro ako uye pasi kumashure kuitira kuti mapepa ari pasi kune rumwe rutivi uye pamusoro chimwe chacho. Izvi zvinowanzozonzi "hip-kuenda."

Kuti ichinjane nehup-hiking, musana wechipfuva unogona kutenderera mberi. Kana rukoko rwako rworudyi ruchikwira (uye mazamu ako ekunze ari kunze, ari kurutivi rworuboshwe), rutivi rwomukati kurutivi rworudyi rwomukaka wako runonzi convex, iyo inogona kusimbisa kana kudarika zvakanyanya misumbu kune iyo. Izvi zvinoreva kuti mumuenzaniso wedu misungo iri kuruboshwe rworuboshwe yako ingangove isina kusimba pane yakarurama.

Iko kusanzwisiswa kwemuviri hakusi kungoenderana chete nesimbi yakasimba kunze kwehudyu asi inowanzoonekwa mumamiriro ezvinhu e scoliosis, zvakare. Chero nzira, unogona kurwadziwa muhudyu, marwadzo kumashure kana maviri. Muchiuno chako chinogona kuderera uye iwe ungava wakaoma.

Nzira Yokugadzirisa Nayo Kushanda Kwechiuno Masumbu uye Oblique Pelvic Chidimbu

Sezvo ne quads uye hamstrings, pane nzira mbiri dzekusunungura chidya chekunze. Kuti zvive nemigumisiro yakanakisisa, ndinotaura kuvashandisa pamwe chete.

• Tambanudza Yenyu Yenze Yak
• Simbisa Yenyu Yako Gumbo, Aka Groin Muscles. Imwe nzira yekuita izvi ndeyekushanda pakero yako yemagetsi.
  

Akabatana: Wakashanda neBercercise Ball

Dzidza zvakawanda pamusoro pekuti maitiro emakumbo ekunze anozivikanwa sei sevanokurumidza kubata vhudzi vanosimudza chiuno nehudyu: Gluteus Medius Muscle

_Kunobva:

_{Boachie-Adjei, O. MD, Adult Scoliosis neA Low Lumbar Degenerative Disease uye Spinal Stenosis. Inobvunzurudzwa naDkt. Oheneba Boachie-Adjei Orthopedic Surgeon Emeritus, Chipatara Chekuvhiya Kunokosha. https://www.hss.edu/professional-conditions_adult-scoliosis-low-lumbar-degenerative-disease-spinal-stenosis.asp}

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Fitness Tips Relieving Backaches - Mamiriro Ehu Hwako Dzomukati

Chiuno chako chemukati, kana zviputi zvekugomera, zvakare anozivikanwa sevadductors vanoita basa mukusimudza kweplavic, uye naizvozvo kudivira kumativi kunotsanangurwa mune slide yapfuura.

Adductor chiito chinopesana neicho chechiuno chekunze. Saka kana mushure hwekunze huchibvumirana kana kuti hukaoma, vadzidzisi vanogona kutambanudzwa, kana zvimwe. Pavanenge vachishanda zvakanaka, vatengi vanobatsira kubhadhara iwe paunenge wakamira. Vanouyawo nehudyu (uye kumucheto kwakadzika) kumucheto pakati pemuviri wako. Asi pavanowedzera zvakasimba, vanogona kuchinja nzvimbo yako yepacvic uye kutambanudza avo vanobvisa, zvichiita kuti pave nechepakati pepadvic tilt iyo inokanganisa musana (iko kusanganisira mitsipa yakapoteredza musana) iyo yakafanana neyo yakatsanangurirwa yekunze kweputika musinga kusawirirana pane previous slide.

Vanhu vazhinji vane vasina simba vaduku, kunyange zvazvo vakaoma. Muchiitiko ichi, wedzera mukati mechidzitiro chekusimbisa kusanganiswa kwako, asi usakanganwa kutambanudza , zvakare.