Kune vose asi vakangwarira kwatiri, kurarama nekushanda muzana remakore rechi21 kunogona kuunza kukanganisa kwakakura mukufamba. Kunyange zvazvo izvi zvine zvigaro zvayo, iwe unofanirwa kunge uchiziva zvipingamupinyi. Kune rimwe, misumbu inoramba isingashandisi nguva yakawanda yezuva inowanzoita kuti iwe upinde mumasimba uye kukupa marwadzo.
Imwe tsvina yakadaro, inozivikanwa seyepamusoro trapezius, inowedzera hupamhi hwepamusoro pemapfudzi ako, uye inonyanya kutarisana nemhando iyi yekutambudzika.
Iwe unogona kuzvitsvakira izvi pachako uchinyatsocherechedza. Zvibvunze kuti:
- Ndingaita sei zvakanaka mapepa angu, uye kunyanya, pasi?
- Ndinoshungurudzika here kana kuti ndisina kunzwisisika kunzwisiswa kumusoro kwebamwe mapepa - kana maviri ose?
Kana mafudzi ako achifambisa ishoma uye / kana kune marwadzo munharaunda, imwe kana mbiri yako yepamusoro trapezius misungo inogona kunge iri kupera. Nenzira, mazano anowanikwa ekuti chikamu chikuru hachisi chechiremba uye chiri nyore kuita.
Tight Misungo Kuda Kuchengeta Zvakanaka
Tight upper trapezius musungo anowanzopindura zvakanaka pakurapa kurapa. Uye nokuti ivo varipo zvakadai kuti iwe unokwanisa kusvika kune wako, unogona kufunga kuedza nzira yekuzvidzivirira.
Iyo yakakwirira yepepezius muscle, pamwe nemamwe mitsipa yemapfudzi yakadai se infraspinatus, inowanzova isina hutano hwekuvandudza marwadzo myofascial trigger points. Mushonga wokurapa unyanzvi mune unyanzvi hwemyofascial release ungakwanisa kukubatsira pano.
Uyezve, chidzidzo che 2018 chakabudiswa mu Journal of Sports Rehabilitation chinoratidza kuti yakaoma yenziyo inogona kubatsira kuderedza marwadzo uye zviratidzo zvakabatana zvinopfuurirwa nehutu hunotora.
Mufananidzo Mukuru
Vanhu vazhinji vanofunga kuti misungo yakakwirira, sezvavari kunowanzonzi shomanana, zvose zviripo. Chikonzero cheizvi chinogona kunge chiri chokuti misungo yakakwirira inowanzoita kuti iwe uzive zvakanyanya pazvinenge zvichioma kana kuti kwete "kufara." Asi muzvokwadi, kune zvikamu zvitatu kune trapezius muscle.
Iyi Nzvimbo Nhatu dzeTrapezius Muscle
Mutsara we trapezius unogoverwa muzvikamu zvitatu: Ipamusoro-firi, yakatokurukurwa, midzi yepakati, inonzi katikati trapezius, uye midzi yakadzika, iyo inonzi, iwe wakazvifungidzira, misungo yakadzika.
Kupatsanurana kuve kwakasiyana, zvikamu zvakasiyana zvemuviri uyu ndezvekushanda. Mune mamwe mazwi, nzvimbo imwe neimwe inoita chimwe chinhu chakasiyana.
Ngationgororei.
Mabasa eTrapezius Muscle
Mutsipa we trapezius unoshanda sevari mbiri yekusimudzira uye kushandiswa kwemisungo. Zviito zvakakurumbira iwe unogona kuziva pane iyo trapezius inosanganiswa inosanganisira kushungurudza mapepa ako, kubata, kutendeuka nekuwedzera mutsipa wako uye kuchengeta mapepa ako epasi pasi.
Iyo yakakwirira trapezius, chikamu chinopinda napamusoro pepamusoro pemapfudzi ako, chinogona kusimudzira, kana kukwidza, bhandi rako rebandu. Iyo inobatsirawo kukura, kutenderera uye kutenderera mutsipa wako, iyo inobatsira yekudzosa musoro wako kumashure, kune rumwe rutivi uye kuishandura iyo, maererano. Iko kutenderera basa kunotora musoro kune rumwe rutivi rwakasvibira iyo mutsipa uye musaga wefudzi iripo.
Nekukwirira kwemafudzi chiito chepamutemo chepamusoro chetrapezius muscle, iyi haisi nguva dzose chinhu chakanaka. Kana iwe ukashanda padhesiki, kana basa rako rinosanganisira kutyaira kukuru, iwe unogona kunge uchiziva ruzivo urwu rwekutanga.
Apo bhanhire repafudzi rinokurudzirwa nenzira inoramba iripo uye isingagumi, inotungamirira pakuita zvisakarurama zvingaita kuti misungo yakasimba isingaperi yakasimba. Chigumisiro chinogona kunge chiri kurwadziwa, kushamisika kuderera uye kurasikirwa kwemutsipa kuchinjika munzvimbo iyoyo.
Pamwe chete nemisungo yakadzika, iyo yakakwirira trapezius inobatsirawo kutenderera fudzi rako kumusoro. Iko kusangana kunoitika kana iwe ukasimudza ruoko rwako kune rumwe rutivi, unopa mafudzi ako, mutsipa, uye kumusoro kumusoro zviri mukuenzanirana kwakanaka uye misumbu yako inoshanduka.
Pakati peti trapezius inobatsira kuunza mapepa emafudzi, kumucheto. Zvakare, kana iwe ukagara padhesiki kana kuti uchityaira zuva rose izvi zvinogona kuratidza kushandiswa kwakanaka kwekudzivirira kana kutarisira zvakanyanya kyphotic posture munzvimbo iyoyo.
Pakati peti trapezius inobatsirawo kugadzikana pafudzi panguva dzedzimwe sangano.
Uye pakupedzisira, pasi retrapezius muscle inoshandiswa nepamusoro uye pakati-spin spinezing action yekuunza bhanhire refudzi pasi. Ichi ndicho chiito chinopesana kune icho chepamusoro trapezius chataurwa pakutanga kwechikamu chino.
Mutumbi weTrapezius seMuseve Unoputika
Iyo trapezius inoshandiswa kufema kufema musumbu . Izvi zvinoreva kuti inobatsira kuzarura chiduku chiduku chekufema muhomwe yepamusoro. Asi panzvimbo yekutendeseka pamusana uyu kuti utsigire kufema, funga kugadzirisa kukwanisa kwemuviri wako wepakutanga uye ane simba yekufema mutsipa, diaphragm, uyewo musimba wekusimudzira.
> Kwakabva:
> Kamali, F. Kufananidzirwa kweUpper Trapezius uye Infraspinatus Myofascial Trigger Point Therapy neDry Needling Mukumusoro Vanomhanya Nechirwere Chekubatana Nechipfuva Impingement Syndrome. J Sport Rehabil. Jan 2018.
> Kendall, Florence, McCreary, Elizabeth Kendall, Provance, Patricia Geise. Misungo Kuedza uye Kushanda 4th ed. Williams naWilkins. Baltimore, Maryland, 1993.