Kuremara kweTV mumimba misungo inowanzoenderana nekunzwa kurwadziwa kwakanyanya
Iwe unogona kunge usati wakanzwa nezvemuviri wepabonde (TVA) mushure mutsva, asi ndiwo mutsara unokosha zvikuru unoshanda sechigadzirisa chese pasi pasi uye mumatumbo. Ndiyo imwe yenheyo huru yekusimudzira misumbu yemakumbo emakumbo. Terevhisi isina simba inowanzova chimwe chezvikonzero zvakawanda zvevanhu vanogona kunzwa kurwadziwa kunorwadza shure. Kana uri kutsvaga kuderedza marwadzo ekudzokera shure, kuwedzera mamwe maitiro ekusimbisa musimba wako weVAT unogona kubatsira.
TVA Muscles Run Deep
IAVV ndiyo yakadzika yepamusoro yemisungo uye inomhanya pakati pembabvu uye mapepa, kureba kubva kubva mberi kuenda kumashure. Kana ikashandiswa, mishonga yeVATA inoita yakadzika "corset" yakadzika mukati memitezo yechipfuva uye lumbar spine. Iko kushandiswa kunosvitsa rusvingo rwepamuviri, kunomesa vecera (nhengo dzomukati), kunotsigira nhengo dzomukati uye kunobatsira kudzinga mweya panguva yekudzimanikidza kumanikidzirwa. Rimwe basa guru remasvosve eVV nderokusimudzira musana panguva yekufamba kunosanganisira maoko nemakumbo.
Kusimbisa Matambudziko Ako VVA
Kana mishonga yeVV isisina simba, rusvingo rwemimba ruchazotanga kuenda mberi uye mapepa angangotenderera mberi uye kuwedzera lordosis (mukati mukati mekuputika) mumupendero. Izvi zvinogona kuguma mushure mokunge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge ugobatanidzwa nehupfumi kana kushaikwa kwekuita muviri Kuongororwa kwemazuva ano kunoratidza kuti musimba hweTV unogona kunge uri kukonzera marwadzo echeka kumashure. Shandisa izvi mazano ekusimbisa maitiro ekugadzirisa kurwadziwa kwakanyanya.
Nzira Yekuita Shanduko Abdominis (TVA)
Iko kune nzira mbiri dzekuita kuti mishonga yeVV iwedzere kugadzikana.
- Bracing
Kuputika kunoreva kushandiswa kwechidimbu kweVATA kuburikidza nekupindira mishonga yemuviri uye kuvabata zvakasimba pasina kufamba. Paunenge uchiputika, fungidzira kuti uri kugadzirira chigunha chemuviri wako, kana kugadzirira kusimudza chimwe chinhu chinorema. Chinangwa ndechekusimbisa mishonga musingamutsvaki, kana kuwedzera mimba yenyu. Kuti uite TVA nekunyorera, iwe uchachengetedza unyanzvi hwekusimudzira munzvimbo iyi kwemasekondi 6 kusvika ku10. Kusunungurwa uye kudzokorora kazhinji.
- Hollowing
Kunyorera kunoreva nzira yekuita TVA iyo inoitika apo iwe unoyamwa uye unoomesa mimba. Kuti uite chigadzirwa ichi, shandisa chibvumirano chako uye udzose bhomba rako kumakumbo ako kuitira kuti mimba yako ive duku zvingagona. Paunenge wapedza chikamu ichi, chengetedza unyanzvi hwekugadzirisa nzvimbo iyi yakamanikidzwa kwemasekondi 6 kusvika ku10. Kusunungurwa uye kudzokorora.
Kupihwa Kwekusimbisa VV Muscles
Bracing inowanikwa kuti yakanyatsobudirira mukugadzirisa mutsara weganda kupfuura kuvhara. Kubhadhara kunoguma mukati mekukanganiswa kwemukati weboka rose remasumbu, uye kunyanya TVA. Nzira yakanakisisa yekushandisa nayo nzira yekuputika ndeyekugombedzera uye kubata mimba (usadonha mumvura sezvinongoita kuvhara) uye ramba uchifema mukati nekunze. Iwe unogona kudzidzira kuputika paunenge ugare, uchifamba, kana kurara pasi. Iyo nzira yokuputika inogona kushandiswawo panguva yepamuviri uye yepamusoro yekushanda .
Zvimwe Zvidzidzo zveTV Muscles
Kana ukangokwanisa kushandura mishonga yeVATA, unogona kufambira mberi kune maitiro ekutevera ose emimba yemukati uye inonyanya:
- Plank
- Side Plank
- Bhasikoro Crunch Kuedza Kudzidzira
- Captain's Chair Exercise
- Vertical Leg Crunch
- Kudzorera Crunch
- Chimiro (Basic) Chirwere chemuviri
Sources:
Hauggaard A, Persson AL. Kunyatsotsinhanisa Kunonoka Kunoita Murairo Muvarwere Vane Pasi Rekurwadziwa - Ongororo Yakarongeka. Phys Ther Rev 2007; 12: 233-48.
Hodges PW, Richardson CA., Delayed Postural Contraction yaTransversus Abdominis muBurback Pain Inobatanidza Nekufamba kweBlack Limb. J Kugona kwepamuviri. 1998 Feb; 11 (1): 46-56.
Nicholas Institute of Sports Mushonga uye Athletic Trauma, Low Back Pain uye Lumbar Stabilization Kudzidzira, [http://www.nismat.org/ptcor/lbp].