Apo patinofunga nezvehuputi hwemhuputi, tinowanzofunga nezvehuputi hwemapapiro mberi uye mushure mutsvuku, iyo gluteus maximus , kumashure. Iko kune, zvisinei, zvitanhatu zviduku zvakasikwa zvine basa rinokosha mukuperera kwehup, kufamba kwegumbo uye chiuno, pamwe nekusika kusimuka kuburikidza nemapanga. Idzi ndidzo dzakadzika midzi mitanhatu uye dzakakosha zvikuru kuziva.
Pasi iri sumo iri nyore, nechinangwa chechidzidzo chemaatomy, pane nzvimbo uye chiito chemakumbo matanhatu akadzika.
Izvo Zvakadzama Zitanhatu Hip Muscle Do
Iboka rezviputi zvechiuno zvinonzi yakadzika matanhatu ndezvisikwa zviduku zviduku, mukati mukati mehudyu, izvo zvinotenderera mushure muhudyu. Izvozvo zvinoreva nenzira inoshanda ndeyokuti vanofuratira gumbo kunze. Apo, muPirates kana mune rimwe chikwata chekufananidzira, murayiridzi anoti "tora mutsoka wako kunze kwechikwata chechiuno", vanoda kuti iwe uite zvakadzika matanhatu. Kune vatambi, izvi zvinokosha "kuchinja" misumbu.
Iyo yakadzama nhanhatu, muchikwirirana nemamwe mishonga, inewo hip stabilizers uye hip extensors. Paunofamba, somuenzaniso, mvura yakadzika mitanhatu inobatsira kugadzikana uye inozarura chiuno chegumbo rebasa (iyo isingasununguki mberi mberi) Kana makumbo akaiswa, zvinoreva kuti haakwanisi kupindura kumadzika matanhatu zvakadzika nokubuda, kushandisa zvakadzika zvitanhatu kutamisa tailbone, pubic bone uye iliac musana (kumusoro, mberi kwemukoko weputi) kumusoro.
Icho chiito chekusimudza uye chekudzikamisa, chinobatsira zvikuru kune vose, kunyanya vanhu vanotambura nezvinetso zvakabatana nekanyengeri hup (bpitis) uye arthritis.
Paunenge uchinge waita kunze kwechikwata chehudyu mumhepo inosimudza pasi pechipfuva chako pedyo nemapfupa ako uchigara uchichengetedza makumbo ako pakatarisa, iwe uri kutora mukana wekuvhara, uye mapepa uye kusimudza musana, unhu hwe yakadzika matanhatu.
Kuita sepilvic curls uye bhulogi pefudzi apo makumbo anofanirwa kugara akafanana asi mapapiro anomuka, mapfupa akagara akasviba pamabvi, uye mutsara wemapapiro acho anoreva kuti rudzi urwu rwemabasa. Imwe yezvimwe ndeyekuti mukati mahudyu unopikisa kutenderera kwekunze kweakadzika matanhatu. Nokudaro, paunoshandisa yakadzika yako matanhatu, iwe unoshanda mukati mako mahudyu .
Ikoko Deep Deep Hip Muscle Ndizvo
Iyo yakadzika mitanhatu inotora zita rayo nokuti yakadzika mukati memucheka, pasi pezvinyorwa zvinoremekedzwa zvakanyanya, iyo gluteous maximus. Izvo zvose zvinonamatira mukati memukati mhepo yakakura iyo ndiyo bhuru riri pamusoro pechidya chako chehudyu inopinda muhudyu. Dzinofanirwa kune dzimwe nzvimbo dzakapoteredza pasi pepasi.
Iyo yakadzika midzi nhanhatu yehuputi, kubva kumusoro kwehuti kusvika pasi:
- piriformis
- gemellus mukuru
- obturatur internus
- gemellus akaderera
- obturatur externus
- quadratus femoris
Nemhaka yokuti yakadzika matanhatu iri pasi pe gluteus maximus, inowanzo imwe yemisimba yakasimba mumuviri wako, inowanzovharwa nayo. Vanhu vazhinji vanoedza kuwana mhedzisiro yemvura yakadzika mitanhatu yechisimba kuburikidza nekudzikisa maziso avo. Izvi zvinogona kutungamirira kumanikidziro akaipoteredza tailbone uye sacrum, uye inodzivisa rusununguko rwokufamba pachiuno.
Uyewo, pamusoro pekutsvaga mararamiro anoreva kupfurikidza kwekutsvaga kwejemusi (musiti mutsva). Kudzidza kugadzirisa zvakadzika zvitanhatu kunogona kubatsira vamwe vanhu kuwana ruzivo rwenyama runogona kuvabatsira kuti vawedzere "kuvhara". Paunenge uine glits uye zvakadzika matanhatu zvakashanda zvakaenzana iwe une basa rakanaka kwazvo, uye zvichida kutarisa, hup uye butt nzvimbo.
Zvinonakidzawo kuziva kuti vazhinji vane mishonga yakadzika midzi vanofamba mukati uye vakakomberedza midzi mitanhatu yakadzika. Sciatic nerve, kunyanya, inofambisa piriformis uye hutsika huzhinji hwepiriformis hunoita kuti pave nemarwadzo asina kunaka mune vamwe vanhu.
The Deep Deep in Action
Isu tinotarisira kuti kusunungurwa kune zvakadzika midzi nhanhatu huputi kuchakubatsira kuona chiito chavo mumuviri wako. Vaya vanoda kuda zvakawanda pamusoro pemabasa ega ega mushure mumwe nomumwe vanofanira kuongorora bhuku rakanyatsozivikanwa.
Tinodzidzisa kuziva kwatinoita zvakadzama zvakanyanya muPirates. Hip inotanga nebhokisi yekudzidzira yakanaka kwazvo kune iyo. Pano pane mashoma maPirates maitiro apo iwe ungaona zvakadzama zvitanhatu mukuita, zvose zvakashandura makumbo zvinobuda, uye / kana kuunza sacrum mberi uye kudonhedzera kubatana kwechiuno:
- Chero chero nguva iwe unoshandisa Pilates mamiriro kana kuti yakareba yakasimuka.
- Kudzidzira kunoshandisa Frog Legs
- Footwork zvinoshandiswa sezvikwata pamat
Sources:
> Calais-Germain, B. Anatomy of Movement. Eastland Press; 2007.
> Deep Hip Rotator Muscles. Expert Anatomy.
> Myers, Tom, Deep Six, chikamu 1., massaagetherapy.com