Hip Flexor uye Kusimudzira Musungo
Iyo psoas muscle ndiyo chikamu chinokosha chepfungwa yakasimba . Tarisa pane kuti chii, chii chainoita, uye kuti unochengetedza sei. Kuti apindure mumwe mubvunzo wakajairika, inonzi yakadaro-mbongoro.
Nzvimbo yePsoas Muscle
Iyo psoas inokosha musimba mukuru unosungira pasi pegwenzi re thoracic (T12) uye pamwe chete nemakumbo emakumbo (kuburikidza neL4), zvino inomhanya nepakati pembiya yepilvic, ichidzika pamusoro pepamberi pekubatanidzwa kwechiuno, uye inosunga kumusoro yevakadzi ( thigh bone ).
Ndiyo musungo chete unobatanidza musana kumakumbo.
Iyo psoas haina kufanana nemamwe akawanda anozivikanwa masimba. Iwe haugone kuzviona, uye vanhu vazhinji havagoni kuchinja kana kuisunungura pane zvavanoda sezvamungaita quad kana bicep. Iyo misi yakadzika, inobatanidzwa mukufamba kwakaoma uye kutaurirana kuburikidza nechepakati uye chikamu chepasi chemuviri.
Nzira Iyo Psoas Inokukurudzira Iwe
Iyo psoas inowanzoonekwa se hip flexor . Hip flex flexors masumbu anounza chitunha uye gumbo zvinoswedera pamwechete. Ikowo mamiriro ekusimudzira musimba uye anobatsira pakururamisa lumbar (pasi) musana. Pakupedzisira, mune zviito apo rumwe rutivi rwemasungano uye kwete imwe, iyo psoas aids kurutivi-bending. Zvakakosha kucherechedza kuti psoas muscle inoshanda nekushandura kwemaoko , iyo yakatenderera mberi nechepamberi pepamusoro pane kungopfupisa pakuedza.
Sezvo psoas mushure wekuyerera, maitiro anosanganisira maitiro ezvokufamba anonzi anosimbisa.
Apo gumbo riri mune chinzvimbo chakasimbiswa, psoas inobatsira flex torso. Pilates roll-up yaizova muenzaniso wekufamba ikoko. Kana torsi yacho yakagadziriswa, psoas inobatsira kuunza chidya kusvika pamhuto, sekuPilates knee folds exercise . Zvisinei, mishonga yepsoas yakaoma uye yakashanda zvakawandisa kune vanhu vakawanda-mamiriro ezvinhu anowanzokonzera kurwadza shure , kunyanya kurwadziwa kwekusuruvara kwakanyanya munzvimbo iyo psoas ine zvinyorwa zvakawanda.
Psoas Stretches
Nzira dzisina kunaka dzekugadzirisa uye kusungirirwa kwemisungo, uye dzimwe nguva kudarika-kudzidziswa, kuumba mamiriro ezvinhu apo psoas inodiwa kuti igare yakasimba. Haikwanise kudzokera kunzvimbo isina kwaakarerekera iyo inogona kugadzirisa nekushandura kwemashanduki emusana, pelvis, uye gumbo. Lunge maitiro anoshandiswa kunonyanya kufanirwa kutambanudza psoas. Zvisinei, kurongedza kurongeka kunodiwa, kana mapapu haashandisi zvishoma maererano ne psoas.
Kushanda nePsoas Muscle
Kubudirira kwetsika kunowedzera kuisa pfungwa pamusoro uye vanhu vari kutarisa zvakadzama kuhupamhi hwehutano hwepsoas. Mamwe maonero akasiyana zvakasiyana-siyana pamusoro penzira dzakanakisisa dzekushanda pamwe nemapusias muscle tava pachena. Liz Koch ave achidzidzisa pamusoro pemapasita makumi emakore. Anotsanangura iyi nerve-rich rich muscle semutumwa wepakati yenheyo system. Anopikisa pfungwa yokuti psoas 'basa guru rinoita sa hip flexor zvachose.
Koch anorondedzera dzakawanda mazinga ekunzwisisa psoas nenzira iyi mune imwe nyaya mu Pilates Digest :
"Inotaurira nyaya pamusoro pemiti inokosha inonzi" primitive streak "iyo zvinhu zvose zvinobuda mukati memazamu aya psoas inokura kunze kwevanhu pakati pevanhu uye iri mutumwa wepakati yenheyo yehurongwa; . "
Koch haasi oga mukufunga kwake. Vakawanda muPirate uye masangano ezvematongerwo enyika vari kukurudzira ruremekedzo rutsva rwekunzwa uye huchenjeri hwepsoas muscle. Vanoona basa ravo sechimwe chekusika mamiriro ezvinhu akanaka kuti psoas kuita basa rayo-iyo yave ikozvino nyanzvi yepamusoro-pane kuedza kudzidzisa kana kupindira ne psoas pachayo.
Kufunga nezvekugara zvakanaka uye kurongeka kwakakodzera mukufamba, sezvamunoita muPirate, kunopa psoas mukana wekuve wakasununguka uye unopindira bhiriji pakati pemukona uye pasi pasi kuti zvinogona kuva. Sechitamba chekutanga, Liz Koch anokurudzira kuchinja mararamiro ako kuitira kuti iwe ugare wakagara pamapfupa ako.
Icho chinhu chaunogona kuita iye zvino.
Kunobva:
> Calais-Germain B. Anatomy of Movement . Seattle: Eastland Press; 2014.