Dzidza nei Liz Koch Usingaidze Psoas Yako Hip Flexor
Iyo psoas muscle inenge yakadzika mukati memutumbi wemuviri. Kune avo vedu muPirates nemamwe masayenzi ezvesayenzi, uko kutarisa kune chinhu chikuru kunokosha, psoas inokosha asi isingazivikanwi. Nzwisiso yedu yezvinonzi psoas uye basa rayo mumuviri richiri kuchinja. Chimwe chezvikonzero zveiyo ndiro basa remudzidzisi Liz Koch, uyo ave achitsvaga, kudzidzisa, nekunyora pamusoro pemakore makumi matatu.
Mukubvunzurudzwa kwangu naLiz Koch, ndaida kutsvaga maitiro akasiyana-siyana emapsoas uyewo kuti ndingashanda sei ne psoas kuburikidza nekufambisa uye kusunungurwa nemamwe maPirate-mibvunzo chaiyo. Heino zvandakadzidza.
Nzira Yokuziva Nayo Kana Psoas Yenyu Yakasimba
Iyo psoas haisi yenyama chete (uye Pilates simba reimba musisi), asi iyowo inotangira mutumwa wepakati yenheyo system. Maererano naKoch, iyo psoas inoratidza kusakosha kwepfungwa dzako mukati mako kana kuti kupesana nenzira iyo muviri wako uri kutarisana nemagetsi.
Chiratidzo chakanyatsojeka chepsoas yakasimba ibvumirano muhudyu. Iyo psoas chaiyo inofamba pamusoro pebhoro remusoro wemudzimai kuitira kuti painenge yakasimba, iyo inopindira kutenderera muhomwe. Kushungurudzika, kurwadziwa, uye aches mucheperi kwechikwata chechiuno chiri zviratidzo zvesima zvakanyanya pasi psoas.
Munzvimbo yepamusoro psoas, chiratidzo chinonyanya kupararira mupfungwa yekubatana kana kukanganisa mune plexus yezuva.
Uku kukanganisika kunogona kukonzera diaphragm mberi kuitira kuti iwe uone kumira mumhepo, kufungidzira, kudzvinyirira, uye mimba yakadzikama. Kunyange zvazvo kurwadziwa kwakanyanya kumarwa kunobatanidza nehutano mukati me psoas, hukama hunokonzera ndeyechokwadi kune imwe nzira yakapoteredza: iyo yakasimba psoas inoshandisa mharidzo kusagadzikana pamutsana.
Chikonzero Nei Psoas Yako Ingave Yakasimba
Zvino, nei psoas yakaoma? Yakasimbiswa nokuti iri kubhadhara zvimwe zvinopesana pamwe chete pakati pe midline , kazhinji inowedzererwa kana kuti yakabvamburwa. MuPilates pasi, chinhu chekutanga chatinoona maererano neKo is sacral iliac (SI) kusanganisa kusanganisa uye / kana kusagadzikana kwepachesi. Apo psoas muscle inofanira kubhadhara nokuda kwekushaya simba, inotanga kupera. Nokufamba kwemazuva, kana tikasangana psoas mumutambo wakasimba wekutakura sezvizvi, inotanga kurasikirwa nemafambiro ayo ekutendesa; inoderera uye inoita kukakavara.
Ukama Pakati Penyu Psoas, Pelvis, uye SI Joints
Mutsanangudzo ye biomechanical ye psoas, psoas is flexor nokuti inouya kubva mberi kwemuviri kuenda mberi. Asi Koch haafungi nezvepsoas sa hip flexor nokuti psoas hairegi; iyo inokura ichibva mumutsana. Anofunga nezvazvo zvakare semutumwa we midline.
Zvinetso ne psoas zvinogona kuratidza kusungirirwa kwe sacroiliac / pelvic kusawirirana. Somuenzaniso, kana mapepa ako achifamba nemakumbo ako kana imwe yeaum inofamba pasina imwe, iwe uchange uine psoas zvinetso nokuti mapepa anofanira kunge ari kuita sechikamu chemukati, kwete kufamba nemakumbo.
Apo patinotaura pamusoro pekusimudza kwepachivic uye nevematongerwo enyika asina kurerekera muPirates, chatinofanira kutarisa ndechepakati yemagetsi, anodaro Koch.
Nyaya dzepsoas nhau dzinobva kumajoi sacroiliac (SI) ayo akapfuura akatambanudzwa kana kuti mitsipa yakabvaruka, iyo inoguma inopera uye inokanganisa misungo yepsoas.
Kazhinji, vanhu vanokuvadza SI yavo vachiita chimwe chiitiko uye vozoguma muPirate kuti vaporese. Iwe unogona kuwana chimwe cheyero ichocho shure nekushanda pamakumbo nemumhutu zvakapoteredza mapepa, asi pakupedzisira iwe unofanirwa kuporesa masangano sacroiliac. Kana zvisina kudaro, nguva iyo iwe unorasikirwa nezwi remuviri wako, kuputika kwemakumbo kunoratidzika zvakare, kutanga kutenderera zvakare.
Kuita Kudzidzisa Kunobatsira Sei Psoas Yako?
Maererano naKoch, kana zvasvika pakunyoresa uye mashoma psoas muscle, hazvisi izvo zvaunoita ndizvo zvaunoita.
Zvakawanda pamusoro pekufungidzira musati maitiro ekufambisa. Kana kushevedza mushure mekufambisa uku kuchengetedza psoas kudya, iwe uchatama kubva munzvimbo yakasiyana zvakanyanya kupfuura iwe kana iwe uchifunga kuti chinangwa chacho ndechekuchiita kana kuti chichigadzirisa neimwe nzira, icho chinoita kusimba nekugadzikana.
Nzira Yokurovedza Nayo Psoas-Friendly Approach
Chokutanga, haugone kuswedera kumitambo yemuviri wako uchifunga kuti musana wechipfuva wakamira uye mamakumbo ari kutamisa muviri. Mumuenzaniso wemumamonioni, muenzaniso weKoch unotevera, kufamba kose kunobva pachigadziko, uko ndiko kunotanga kuita basa.
Chokutanga, unofanira kutendera kuenda kune pfungwa yokuti iwe unofanira kutora. Icho kungoshanduka zvishoma kuti uende kubva pane pfungwa yokuti uri kutama kubva mumugariro wakagadzikana uchibva kune imwe nzvimbo yepamusoro, ndizvo zvaunoda. Asi izvi zvinoda imwe nhanho yekuziva, iyo inofanira kukurudzirwa.
Koch anotenda kuti izvi zvinogona kutanga nevadzidzisi vePilates, avo vanofanira kufambidzana nekuita basa uye kufamba maererano nematanda. Paunofunga nezvemavara, kutenderera kwemazwi zvakasiyana pane imwe nheyo. Semuenzaniso, psoas inoderedza uremu huri pasi pano apo mimba dzomukati dzinotaura pamusoro. Icho "chigumbu" chauri kutarisira panzvimbo yekudzora kufamba nekuvhara pasi zvisikwa. Kana iwe usingadzivisi simba rekukuvadza, asi panzvimbo pacho unofunga kuti runoyerera, Koch akati, iwe unogona kunzwa ruzha rwemhuka runosvika uye runotsigira izvi kufamba kwekusimudza.
Nzira Yekubatsira Sei Bvisa Psoas?
Maererano naKoch, yakanakisisa psoas kusunungurwa kwevanhu vazhinji, pakutanga pakutanga, inovaka zororo. Icho chinhu (kwete kuita) chinzvimbo, anodaro. Usati washandisa maitiro kana pakuguma kwezuva, zororo rakanaka rinoshandura izwi rose remutambo wenheyo iyo inobatanidzwa zvakabatana ne psoas yako. Yeuka, psoas yako inhume yepakati yenheyo system: bhiriji pakati pekumusoro nechepasi, pakati pehupi hwe enteric uye nehutano hwekutenda, uye rinoratidza mharidzo pakati pekunzwira tsitsi uye kuparadza. Pane zvakawanda zviri kuitika mukuzorora kwakanaka, asi iwe hausi kuzviita. Iwe unongobvumira kuti zviitike.
Zvimwe NezveLiz Koch
Liz Koch ndiye munyori weThe Psoas Book uye Core Awareness: Kuvandudza Yoga, Pilates, Kuvhidzira, uye Dhani pamwe nemamwe nyaya pamusoro pe psoas. 2011 yakaratidza makore makumi matatu emakore eThe Psoas Book . Anodzidzisa masangano maSouth America, Canada, uye Europe uye tereclasses inowanikwa kune vose.