Ataweramuka msana minofu: ntchito ndi kulimbikitsa

Ataweramuka msana minofu ndi amphamvu kwambiri ndipo nthawi kumbuyoko. Mmenemo danga zonse pa mbali ya njira spinous ku nthiti. A yaitali, iye amapita mozungulira msana Tambasula. Umayamba kwa sacrum ndi chimafikira kwa m'munsi a Chigaza lapansi. Iye nawo mu kasinthasintha wa mutu ndi kutsitsa nthiti. Koma chachikulu ntchito minofu, kuwongola msana - kugwira thupi malo molunjika. Mu zamoyo wa kuyenda woongoka kudzera anakhala wamphamvu pakati pa minofu ya thunthu.

ndi akulu dongosolo Matenda a msana

Thupi pamalo pomwe kugwira ambiri kumbuyo minofu, abdominals ndi chifuwa. Oterewa dongosolo akulu, amene amateteza msana ndi ziwalo. Ena minofu izi ndi zofunika kwambiri ena - ntchito thandizo. Boma la ndime msana zimadalira thanzi la munthu Choncho, amphamvu minofu kumbuyo kwambiri, monga iwo akugwira vertebrae mu malo. kufunika kwake ndi kwakukulu, chifukwa iwo ali nawo pafupifupi onse kayendedwe.

Erector spinae minofu amanena kuti minofu kugona kwambiri. Iwo amachita ntchito chitetezo ndi kayendedwe ka msana. Iwo mulinso lamba dorsi, amene amayendetsa kuchokera thoracic kwa vertebrae khomo lachiberekero ndi nawo mu poto ndi kuweramira mutu. Ambiri minofu yaing'ono mitolo mpaka transversospinales kumbuyo.

Anaika pamwamba pa pamwamba izi: trapezius, lats, rhomboids m'munsi ndi chapamwamba serratus minofu.

kapangidwe

Nato minofu kumbuyo, omwe ndi ogwirizana pansi dzina lina "kuwongola msana minofu", zili pamodzi ndime msana. Iwo ndiwo pang'ono ndi lalikulu mitolo ya minofu minofu kuti angagwirizanitse kwa mafupa a chiuno, nthiti ndi njira yopingasa wa vertebrae lapansi. Iwo agawidwa magawo atatu pa mlingo wa chapamwamba lumbar vertebrae.

M'dera lumbar yaikulu minofu mitolo kuyambira mafupa a chiuno ndi sacrum. Pa nthawi imeneyi, ntchito ya extensor erector spinae minofu. Kuika kwa gawo lumbar pamwamba izo ikuchitika ku nthiti ndi njira yopingasa wa vertebrae lapansi. Choncho, gawo ili umatchedwanso iliac nthiti minofu.

Longissimus dorsi minofu Ufumuyo njira yopingasa wa vertebrae lapansi. Nthawi ankachita monga gulu limodzi iliac nthiti, koma ili medially.

Spinalis dorsi minofu Ufumuyo njira spinous wa thoracic ndi khomo lachiberekero vertebrae.

ntchito

Limatchedwanso ndi extensor kapena rectifier msana. Mlingo wa chitukuko cha minofu chimadalira pa kaimidwe wa gait anthu, msana thanzi. Iye nawo mu torso anaŵerama, bwino posungira. Iwo gwaa pamene kutsokomola, kayendedwe ka zakulera ndi m'kati defecation. Koma ena kuposa kuti kuwongola msana minofu amachita ntchito malo amodzi. Kumalimbikitsa thupi mu malo olungama ndiponso amaonetsetsa mtendere wa msana m'magulu onse. Ndi minofu imeneyi kuteteza msana zisaonongeke aliyense, isungeni pa malo olondola.

Kuchepetsa mbali munthu minofu imeneyi zimathandiza inu kuponya mmbuyo mutu wake ku kuwongola m'madipatimenti osiyanasiyana a msana m'munsi nthiti. Pamene kuchepetsa unilateral thupi lonse chopangidwa tilts pambali.

Kutanthauza erector spinae minofu

Izo zimatengera kaimidwe ndi thanzi msana ku ntchito yake. Ngati minofu imeneyi ndi ofooka kapena chidwi ndi matenda, gulu lililonse anthu amayambitsa kupweteka. Mabvuto ngakhale chabe kuti thupi oongoka. Ngati msana akufunitsitsa kusintha buku la thorax ndi pamimba, imbaenda matenda osiyanasiyana a ziwalo.

Mavuto nawo mu kugwira ntchito yake

Ataweramuka msana minofu kawirikawiri chinthu madandaulo mtima. Pa moyo, tingathe kupirira akatundu kwambiri. Ndipotu tiyenera kuthandiza msana bata m'magulu onse. Ndipo ngati pali vuto lililonse lidzigwira ntchito zake, msana wotaya zoyendayenda, anakhudzidwa ndi matenda osiyanasiyana. Nthawi zambiri amapezeka pa maganizo okwera, kawirikawiri weightlifting, chimfine. Iwo akhoza kukhala myositis, myalgia, lumbago. ululu komanso amapezeka osteochondrosis, osamukira vertebrae, intervertebral chophukacho.

Ngati chifukwa chogwira ntchito mopitirira muyeso attenuated erector spinae minofu, wosweka vertebrae bata. Pangakhale ululu chifukwa cha kuphipha ake kapena chifukwa cha siudzalandilidwa ngathi lamulo la mizu mitsempha. Makamaka nthawi zambiri amapezeka mu lumbar msana. Choncho, anthu kuchititsa yaitali mu malo amodzi, kapena pansi pa m'chiuno katundu mkulu, m'pofunika kuchita Zochita wapadera.

minofu Erector spinae: kuphunzitsa ndi kumasuka

The peculiarity wa minofu imeneyi ndi kuchira awo pang'onopang'ono. Choncho, atha nthawi zambiri osavomerezeka. Kulimbitsa thupi ndi kuphunzitsa mphamvu bwino kuchitidwa nthawi zoposa 2 sabata. The yonseyi m'kalasi m'pofunika monga Zochita yosangalala ndi kutambasula minofu imeneyi. Izi zidzathandiza kuti kuwachotsa kuphipha:

• Kusonyeza losavuta kumasuka minofu ya kumbuyo - zikuuluka pa mowa. Mu malo ichi, tikulimbikitsidwa kuti nditsalire mphindi zochepa 2-3 pa tsiku.
• Kukhala pa mpando, miyendo lonse kuika m'manja pansi. Pang'onopang'ono kutulutsa, alternately kupinda msana pa khomo lachiberekero, thoracic ndi lumbar msana, kukoka m'mimba. Pa zachifalansa kuti kuwongoka, kuwongola nsana wake mu dongosolo iwowo.
• Bodza pa nsana wanu, kukumbatirana mawondo ake miyendo wopindidwa. Pa zachifalansa ndi kukankhira mapazi anu m'manja mwake monga ngati kuyesera kuwongola iwo, kutulutsa - kuyanjanitsa mawondo ake ndi mutu wake.

Kodi kulimbikitsa minofu

Ataweramuka msana minofu amachita ntchito yaikulu ya kusunga thupi mu malo woongoka. Choncho n'kofunika kwambiri kulimbitsa minofu corset msana. Matenda ambiri a dongosolo minofu ndi mafupa ndi chifukwa chakuti ndi ofooka kwambiri erector spinae minofu. Chitani chingathandize kukulitsa:

• Mukhoza kuyamba ndi ochiritsira thunthu kupinda ku kuimirira. Ndiye kuonjezera katundu zolemera akuwonjezeka.
• Bodza pa mimba yanu pakama, mapazi kulemera. Pa zachifalansa ndi kukweza phazi, Yosefera matako ndi kukhala masekondi 5-8, kutulutsa - tiyeni iwo kusiya m'munsimu mlingo kwa bedi.
• zolimbitsa ofanana ikuchitika pamene thupi ndi thupi chapamwamba. Manja kumbuyo mutu wanu kapena m'chiuno mwanu, kukweza thupi, kupuma pa malo pamwamba masekondi 5-8.
• Kugonera mimba yake, manja kumbuyo kwake mutu wake. Kwezani thupi chapamwamba, successively kuwongola pa khomo lachiberekero, thoracic ndi lumbar msana. Gwirani ku malo masekondi 5-8.
• Kuyambira malo ali yemweyo. Manja kukokera patsogolo ndi zachifalansa imodzi kuukitsa thupi chapamwamba ndi miyendo.

Kuti kumbuyo minofu agwire ntchito zawo kuteteza msana ndi kuligwira mu malo olondola, iwo akufunika kulimbikitsidwa. Zolimbitsa thupi ili zofunika zonse, kugona pa mphasa mafupa ndi azipumira m'kati ntchito amangokhala.