Mitsipa shoma shomanana inotakura zvakawanda zvekugadzirisa simba punch.
I-multitifidus uye rotatores ndiyo miviri miviri yakadzoka iyo inhengo yeboka rinozivikanwa semvura yakadzika yezvinonzi mushure mushure.
Mutsara ine (inogona kuvhiringidza) nhamba yemapoka kusanganisira yakazara yakareba extrinsic iyo iyo inonyanya kukwira kumusoro kwepamusoro uye inobatsira nekufema, pamwe chete nehuwandu hwemukati, hwakagadzirirwa nekufambisa musana wacho pachako.
Muchikamu chimwe nechimwe chezvikamu zvakakosha kupatsanura kune mamwe mavara uye / kana mapoka emasumbu.
Izvo zvisingatauri zvinyorwa zvine misumbu yaunogona kunge uchiziva semakisi ako, rhomboids kana paraspinals (kungoti vatumire vashomanana.) Asi patinopinda mukati, mukati memvura yakadzika yezvinonzi intrinsics, tinogona kutaura pamusoro pemasumbu handina kumbonzwa kare. Ngatitenderei.
Iyo yakadzika inoperera mukati, ndeye zita racho rinoratidzira, kune yose yakazara mukati. (Zvimwe zvikamu zvemukati ndezvomukati uye zviri pakati.) Uyewo sezvinoreva zita racho, mishonga iri mukati memvura yakadzika ndiyo inowanikwa pedyo nechepamusoro, kana iwe uchizvienzanisa nemamwe mushure mushure.
Misi miviri inosanganisira yakadzika yakadzika yezvinyama zvadzo zvekare. Kubva pamusoro pechipfuva kusvika pakadzika ndeye semispinalis , multifidus, rotatores uye interpinalis uye intertransversii. Nyaya iyi inonyanya kunetseka ne multifidus uye rotatores.
Multifidus Muscles
Mutsipa unobatanidza hunove huwandu hwemapfupa mapfupi anongoratidzira imwe chete yemhando yepamusoro imwe neimwe, uye iyo yakaumbwa seatatu. Izvi zvidzenga zvinowanikwa kune rumwe rutivi rwemutsana, kusungirirwa pamatenderedzwa uye zvinowanikwa.
Iyo yakawanda inoparadzaniswa kuita zvikamu zvinopindirana nezvikamu zvikuru zvepamusoro pako.
Izvi zvingava chibereko chemuviri (mutsi), thoracic (mukati uye kumusoro kumusoro,) lumbar (kumucheto) uye sacral (sacrum bone) Mutsipa unosungira pamiti yese yepaspabhe kunze kweatlasi, iyo ndiyo yekutanga (uye yepamusoro) pfupa yako mutsipa.
Basa re multifidus nderekuwedzera (funga nezvekugadzira) musana wako. Iyo inobatsirawo kutenderera (kusanganisa) kwemupenya kubva kune rumwe rutivi rwemuviri kwavari. Uye pakupedzisira, ma-multifidus anobatsira kumativi ekukomba, ayo anonzi lateral kuruko.
Iyo yakawanda yakaita seyakasvibiswa uye yakasvibira mushure mutsva, inobatsira pakuita zvakanaka uye musimba wemusana. Maererano naDiane Lee, Canadian physiotherapist, iyo inonzi multitifidus inobatanidza nechemberi yako bdominus (TA,) yakadzika mumasimba mumuviri, uye musimba wepelvic pasi (PFM) kuti ugadzikane nzvimbo yako-kunyange usati watanga kuwedzera. Nekuda kwebasa iri rakajeka asi rinokosha re multifidus, kushandisa zvidhori pavanenge vari panhovo yepamusoro kunogona kubatsira kubata multifidus uye kubatsira kubatanidza chiito chayo ne TA uye PFM.
Nenzira, Lee anotaura kuti kana pane kurwadziwa kwakanyanya kwepashure, kunowanzova kunonoka kuita pane chikamu che multifidus, kana kuti hachibvumi zvachose.
Uye kunze kwokunge iwe uchiita chimwe chinhu kugadzirisa izvi, anowedzera, kusagadzikana kwepanyama kwakagadzirwa nemunhu ane usimbe kana asingabatsiri multifidus kuchagara kunyange mushure mokunge marwadzo ako achienda.
Iyo yakawanda inobatsirawo mukubatana kwe sacroiliac, kunyanya kana iwe uchiita hurukuro huru yemuviri wakaderera wakadai sokukwira masitepisi, kumhanya, maitiro ekudzivirira uye nezvimwe.
Rotatores Muscles
Pasi pepasi pemiti inonzi multifidus inoratidzika. Sezvakaita multifidus, zvipembenene zvidiki zviduku zvinowanikwa kune rumwe rutivi rwemupaka. Iyo yakaumbwa se quadrilateral uye inonamatira pamutambo wepakati we vertebrae.
Asi zvakasiyana nemiti yakawanda, iyo imwe nzvimbo yekubatanidza iyo nzvimbo inotenderera, iyo inoshandiswa inowedzera paine marina ezvo vertebra. Iyo marina ndeye chikamu chakasiyana chezvinyorwa zvinonzi vertebral anatomy; iyo inoumba chikamu chengetani yebony iyo yakanamatirwa kune muviri wekupedzisira. Iko kusvinira, kune rumwe rutivi, (pamwe chete nehutenderedzwa hutsika) hunobva kune bony ring mufashoni.
Rotatore Action
Zvose zvakasara zvemashure, zvinosanganisira rotatores (uye, sezvakakurukurwa pamusoro apa, multifidus,) inobereka kuwedzera kwepamuviri , uye inobatsira nechekufamba kwemazhenje (kubhururuka nechepamusoro) uye kutenderera (kushandura).
Sechikamu chechikwata, kuchinja kunogona kuita kuti zviito izvi zviitike, asi sezvamuchaona zvinotevera, vanewo mamwe mabasa mamwe anovatsaura kubva kune avo vanobvumirana navo.
Kutanga, basa rakasiyana-siyana rezvipfeko hazvizivikanwi. Nepo ivo vachibatanidzwa nemamwe ose emusana wemasipiresi (zvinokurukurwa pamusoro), nekuda kwehukuru hwavo, ivo vari mumakemikari asingakanganisi pazvinouya pakubudisa chero chinangwa chepamuviri. Panzvimbo pacho, zvinofungidzirwa kuti rotatores inobatsira pakuomesera kana kuti kugadzirisa musana.
Pamwe pamwe nekugoverwa kwavo kunokonzerwa nemusana wepelinha, iyo inoshandiswa inoshandiswa semhando yekufamba-famba kuongorora, kupa mhinduro pamusoro penzvimbo chaiyo yemapfupa emuspinha inopinda. Kuongorora kwakaitwa muna 1986 kwakabudiswa mumagazini inonzi American Surgery yakawana humwe humwe hutundu hwepfungwa (mishonga yekuguma inonzwisisa nzvimbo yako, kushungurudzika kwemisimba nezvimwe zvakafanana) muzvishoma zvishoma (zvinonzi rotatore brevis) kupfuura mune imwe mitsipa yemupfupa. Nokuda kweizvi, vanyori vanotsanangura kuti basa iro rotatores inogona kutamba inowedzera pamusoro pekugona kwako kuona chinzvimbo chemuviri wako wakaderera uye chiyero chepfungwa dzemuviri kana kuti kushanduka (zvinonzi proprioception) kupfuura zvazviri chaizvoizvo kutamisa chikamu chemupendero wako .
> Kwakabva:
> Kendall, F., McCreary, E. Kupa, P. Masumbu: Kuedzwa nekushanda. 4th edition. Williams & Wilkins. Baltimore, MD. 1993
> Diane Lee & Associates. Kudzidziswa kumadzikidzi akadzika emukati. Diane Lee & Associates website. http://www.dianelee.ca/article-training-deep-core-muscles.php
> Moore, K., Dalley, A. Clinically Oriented Anatomy. Cheshanu. Muparidzi. Lippincott, Williams & Wilkins. 2006. Baltimore. Philadelphia, PA
> MacDonald. David A., Moseley, G. Lorimer, Hodgesa, Paul, W. Munyori wenyunyuta multifidus: Icho humwe uchapupu hunotsigira zvitendero here? Kudzokorora. Manual Therapy. 2006. http://bodyinmind.org/wp-content/uploads/McDonald-et-al-2006-Man-Ther-MF-review-paper.pdf
> Nitz AJ, Peck D. Kufananidza kwemasisita ekudzikisa mafungiro mumakumbo makuru uye maduku epaxial mushure anoita zvakasanganiswa zvakafanana. Am Surg.May 1986. http://www.ncbi.nlm.nih.gov/pubmed/2422993