Iyo psoas muscle ndeyecheka mushure mushure uri pasi mukati memuviri, pedyo zvikuru nemupfupa uye mukati memapfupa ehudyu nehudyu. Izvi zvakadzika, pamwe chete nechokwadi chokuti psoas inotangira kubva kumativi emishanu verumibrae lumbar, zvinoreva kuti inobata basa rinokosha mune utano hwekare. Iyo psoas inonzi hip flexor muscle, sezvinonzi musikana we quadriceps .
Iwe unoshandisa psoas yako paunofamba, kumhanyira, kukwira makwitefa, kugara, kutamba mitambo kana kuita zvakawanda zvinoda kubhururuka pachiuno.
Anatomy
Iyo psoas inotanga parutivi rwegungwa reganda uye, zvichiita chimiro chetatu, ichidzika pasi muchetoni inowedzera pachinguva chiduku mukati memusoro wehudyu yehudyu inonzi trochanter shoma. Panoenda kunzvimbo duku kudarika, psoas inosangana nemumwe musumbu unonzi iyoacus. Iacacus iguru, tsvina yakadzika inogara mukati memukati mako. Vose pamwe chete illiacus uye misungo yepsoas (inonzi musimboti weiyosososi) inoshanda kushandura mubatanidzwa wekuputika.
Kunyanya Kufungidzirwa kweShoko Kunoshanda
Kufunganya kubatana kwechiuno kunogona kuitika imwe yenzira mbiri. Iwe unogona kusimudza gumbo rako, kana iwe unogona kukotama trunk yako mberi. Tato taura nezvekusimudza gumbo. Ichi ndicho chikwata chinowanzoitika chinowanikwa mumatambo akawanda maunoita. Kubva kugara kugara kumhanya marathon kusvika pakuita vana vana, kubwinya kwechiuno ndicho chinhu chinokosha chemuviri.
Kusungira-rwechipiri rudzi rwekuputika kwechiuno-kunosanganisira kuchengetedza makumbo ako kumira uye kupeta trunk yako pasi.
Inyevero: Panguva yekugadzirisa, vanhu vazhinji vanoita chikanganiso chekudzoka shure kwavo. Vanhu ava vanowanzoita zvisiri izvo kuti vanotenda pavanenge vachibatana. Havasi-ivo vanokomberedza musana wavo. Iyi tsika inogadziriswa inogona kuberekwa kunze kwekushayikwa kwekuziva kwemuviri mechanics.
Kuti ushandise psoas muscle kuti ufukidze, haugoni kuvhara shure kwako. Chiito chinouya kubva muchiuno.
The Psoas uye Sit Up Maitiro
Imwe nzira yakajairika yakajeka pamusoro pebasa repsoas muscle rinosangana nekugara maitiro. Vanhu vazhinji, mukutsvaga kwemasimba emuviri akanaka, vanotenda kuti vari kuita zvigaro zvisina kunaka kana vakashandisa hip flexors (iyo psoas uye quadriceps) munguva yekupedzisira yesangano - kana trunk yako ichizadza kubva pasi. Vanotenda kuti kugara pasi kunofanirwa kushanda yako abs, saka kana abs isisiri kuita basa, uri kunyengedza.
Asi izvi hazvisizvo.
Zvinonyanya kuitika munguva yekugara pasi ndezviso zvemuviri zvinopfupika kuti uunze musoro wako, mutsipa, mapepa uye thoracic zvinyatsobuda pasi. Kana imwe nguva mimba dzanyatsopfupisa zvakakwana, hazvizogoni kuita kuti hurumende yako iri pasi. Mune mamwe mazwi, iyo abs inogona kukuunza chete chikamu chenzira.
Izvozvi, mishonga yemimba haisati yayambuka musungo wekuputika. Izvi zvinoreva kuti havagoni kuchinja chiito chekuputika. Saka kamwe apo abs yakakutora iwe kusvika paanokwanisa, chiuno chinosvina chinopinda mukati kuti chinopedzisa basa.
Psoas muscle inoitawo basa rinokosha mukugadzirisa. Munzvimbo dzakawanda, inobatsira kuchengetedza zvishoma zvinyorwa zvepakati pebhanhire, iro rinobatsirawo kuchengetedza maruva ako echinyakare.
Apo imwechete psoas muscle inobvumirana, kana imwe inobvumirana pane imwe, psoas action inobata truru yako kumativi. Ichi chiito chinonzi lateral kuruko.
Migumisiro yeChiratidzo kana Chiremara Psoas
Kana musuru wako wepsoas uchinge wakaoma kana kuti wakapfupika, iwe unogona kutarisa kune rekudzoka shure, kunyanya apo iwe unopikisa mimba yemimba yako. Kana psoas yako isisina simba, zvingangova zvakaoma kuti uchinje chiuno chako. Izvi zvinogona kukuvadza zvakanyanya kukwanisa kwako kukwira makwidza, famba kukwira, kukwira kubva panzvimbo yauri kurara pamusana wako (supine) kana kugadzirira kusimudza kubva pakagara.
Kunobva:
Kendall, Florence Peterson, McCreary, Elizabeth Kendall, uye Provance, Patricia Geise. Misungo Kuedza uye Kushanda Nechipfuva Nekutambudzika. 3rd. Baltimore, Maryland: Williams & Wilkins, 1983.