Wako Wakadzika Ab
Imuviri wepamuviri (TA) musimba ndiyo yakadzika mumatumbo emimba. Inowedzera pakati pembabvu uye muchiuno, ichikomberedza chitunha kubva mberi kuenda kumashure. Uturu hwemutsipa uyu hunoenderera mberi, sezvinoita bhanhire rinotsigira kumashure rinogona kunge rakasakara. Nenzira iyi, pamwe nekupa mishonga yemazuva ano, mutsara unobuda mumimba unobatsira kuchengeta nekusimbisa nhengo dziri mukati medu.
Kutanga
Mutsipa wepamuviri wepamuviri unotangira munzvimbo dzakawanda. Iyo inopindirana nemukandanyama wako, iyo ndiyo musimboti mukuru wekupema, uye inonamatira kune mukati mukati memakwenzi ako matanhatu pasi. Mutsva, inosangana ne thoracolumbar fascia.
Pamberi pacho, mutsara wepamuviri wepamuviri unobatana nechepamberi kwemukati wehup bone (pane mukati maro) uyewo lateral (inonzi lateral nenzira yekunze) 1/3 chikamu chemugumo. Icho chinosungirirwa chine tsvina ine tsvina yezvigunwe zvinobatanidza zvinowedzera kubva mberi kwechipfupa chechiuno uye zvinosunga pa pubic symphysis pamwe.
Mutsipa wepamuviri wepamuviri unoisa purogiramu ye xiphoid, iyo iri duku duku rinotsimbera pasi kubva pasi pechifuva chako, linea alba, iyo inonzi tendon inotenderera kubva kumbabvu kuenda kumapanga uye inoparadzanisa kurudyi uye kuruboshwe mativi e pamusoro pechirungu rebdominus muscle, uye pubic symphysis pamwe chete.
Mabasa
Nokupfekedza muromo wepamuviri, mutsara wepamuviri wepamuviri unopa kugadzikana kwedu uye kutsigirwa kwezvikamu zviripo. Mutsipa wepamuviri wepamuviri unogonawo kubatsira nekudzimisa kwemhepo kuburikidza nekugadzirisa nhengo dzomuviri uye kuwedzerwa kudzvinyirira mumapapu.
Kutsigira kune Linea Alba
Sezvambotaurwa pamusoro, mumberi, mushure mutsva unobuda mumuromo unoenda kune linea alba.
Itaja alba inowedzera kurasikirwa nesimba rayo panguva yekuzvitakura. Kusimbisa musikana wemudumbu mushure mokunge mwana aberekwa kunogona kuva nzira yakanaka yekudzorera kutendeseka kune linea alba. Uyewo, apo linea alba isisina simba, lordosis inowedzera.
Basa muna Pilates
Chimwe chezvinhu zvakaita kuti Pilates ive yakasiyana-siyana yekudzidzira ndeyekubhadharwa kunowanikwa mukati memaviri emimba, kunyanya simba rayo rokubata mimba uye kugadzirisa chitunha. Iwe unogona kuwana manzwiro ekuti mushutu uyu unoshanda sei kana iwe uchikwevera kana kuseka, uchicherechedza nzvimbo yemimba yemutumbi wako sezvaunoita.
Kunyange zvazvo maPirates angave ariyo nzira yokutanga yekushandisa yekusimbisa kushanda nekushandisa TA kuti igare yakasimba, mumakumi emakore achangopfuura pfungwa yakabatwa. Mazuva ano, vadzidzisi vevanhu vari voga, varapi vemaviri uye maitiro ekuenzanisa vanoita zvimwe kunyanya kufunga nezvekushanda mumadziro emimba yakadzika, ayo, zvechokwadi, anosanganisira kudarika.
Ichokwadi, kutsvakurudza kwakawanda kwakaitwa, uye nzira dzakawanda dzekubatanidza maT muscle, pamwe chete nedzimwe nhengo dzemuviri, dzakagadzirwa mumakumi emakore apfuura.
Chii Chinonzi Core?
Mutsipa wepamuviri wepamuviri ndeimwe yemisumbu yakawanda inosanganisira chinangwa. Asi kana iwe uchikumbira 10 vanachiremba kana vadzidzisi vehupi kuti chii chaicho chiripo, iwe uchawana mhinduro 10 dzakasiyana.
Diane Lee, chirembatirapa weCanada uyo anonyanya kugadziriswa mumutumbi anozvitsanangura semuviri wemuviri uri pakati pemafupa echinyorwa uye pasi pepasi. Maererano nenotsanangudzo yaLee, nheyo yacho inosanganisira majoini ose mumapanga, lumbar spine uye chifuva. Izvi zvinoreva kuti misi miviri inenge isingagumi kune TA, zvinyorwa uye rectus mimba yemisimba; panzvimbo pacho, nheyo inopindirana nemimwe miviri yakawanda.
Izvozvo zvakati, mutsara wepamuviri wepamuviri, pamwe chete nechidimbu, pasi pepilvic uye mutsara unonzi lumbar unonzi multifidus ndiwo mafambisi anokosha ekugara zvakanaka uye kufamba uye nekuchengetedza marwadzo kumashure.
Lee anotaura kuti misumbu iyi inokugadzirira kufamba, uye kuti inofungidzirwa se "kutarisira." Kuti apedzisire, anotora nzira yekuziva kana achishanda nevarwere vake. Izvi zvinoreva kuti, vasati vapa varwere chirongwa chinowanzogadziriswa chekusimbisa chekuita anoshanda navo pakutsvaga nekugadzirisa izvi zvakadzika midzi. Kana zvisina kudaro, anotsanangura, murwere achafunga kuti vari kushandisa TA wavo, apo chaizvoizvo kuidzidzira kuchave kunotungamirirwa nemamwe masimba.
> Sources:
> Kendall, Florence Peterson, McCreary, Elizabeth Kendall, uye Provance, Patricia Geise. Misungo Kuedza uye Kushanda Nechipfuva Nekutambudzika. 3rd. Baltimore, Maryland: Williams & Wilkins, 1983.
> Lee, D., Core kudzidzisa vs kusimbisa - Ndeupi musiyano uye nei uchikosha. Diane Lee & Associates Physiotherapy. http://dianelee.ca/article-core-training-versus-strengthening.php