I-latissimus dorsi musungo mutema wakakura unosangana diagonally kumusoro kumusoro kwese. Iine chimiro chakafanana nemapapiro uye zvimwe zvezviito zvayo mapapiro-saizvozvowo, zvichiita kuti zvive zvese zvinotaridzika uye zvine simba zvine simba.
Kuwana Latissimus Dorsi
I-latissimus dorsi misungo (lats) inosangana nemisungo kumativi ose kumashure. Dzinotanga muboka rakakura rinotanga pa 7th thotic vertebrae uye rinopfuurira kusvika ku sacrum (ona zvikamu zvemupaka).
Mutsipa wakadzika sezvaunofamba uchikwira kumativi ose emakwenzi uye unogadzirisa zvishoma sezvinoita tendon (tendons yakanamatira musungo kusvika pfupa) inoputira pasi pezasi kwema humerus (kumusoro kwepamusoro pfupa, kusungirirwa mberi kwepamusoro pee humerus mu bicipital grove.
Mabasa eLatissimus
Mhuka idzi, sezvazvinonyanyozivikanwa mukurovedza muviri, dzinonyanya kushandiswa kwemisungo kunyange dzichionekwa kumashure. Vanotambanudza ruoko kubva papfudzi munzira nhatu: Vanosvinudza mafudzi uye vanotora ruoko kumashure - kuwedzera . Vanotora ruoko parutivi rwomuviri - kutengesa . Vanoshandura ruoko mukati-mukati-kati.
Apo mafudzi ari munzvimbo yakagadzikana, chimwe chezviito-kufanana nezviito zve latissimus dorsi zvinobatsira kusimudza chikamu chemuviri, mhinzwa, kumusoro. Kukwezva ndeye muenzaniso unozivikanwa weiyi ye lat yekuvhima.
Latissimus Dorsi Anoita
Iye zvino zvaunoziva kuti masikati anofamba sei mumuviri, unogona kutanga kufungidzira kuti zvipi zvekufambisa zvinogadzira nguva yekudzidzira.
Mukuwedzera kune chin ups, lat kudonha ndeimwe yezvinozivikanwa zvikuru yeex lat maitiro. Iwe unogona kuona kuti nei - iko kusanganiswa kwekuunza maoko pasi uye mune pedyo nemuviri sezvo kune kukwira kumusoro kwedu. Asi chins ups uye lat dzinodonha dzinoda mashandisirwo emichina uye iyi isiti yePilates.
Saka ngatitarisei kuti mamwe maPirates mathematiro ekushandisa anoshandisa sei latissimus dorsi muscle. Pilates izere muviri wose; hatiwanzoiti kuita basa rinongoratidzira musungo mumwe chete asi latsiti inobatsira mune zvakawanda zvedzidzo.
Kudzidzira izvo zvinotora ruoko rukuru kumashure uye mukati kune midline yemuviri inoshanda masikati. Mimwe mienzaniso inosanganisira:
Dart
Double Double Leg Kick
Mutsipa Dzokera shure
Rocking
Zvakawanda zvekudzidzira kwatinoita kunamatira pamakumbo nemashure emakumbo edu akamanikidzwa kurwisana kunogona kuiswa munharaunda iyi zvakare. Kunyange zvazvo ruoko rwepamusoro harwuoneki ruchidzokera kumashure, fudzi rinowedzera uye simba riripo. Dhiraira , bhiriji refudzi uye jack banga ndiwo mienzaniso.
Zvishoma zvinyengeri, asi zvinokosha, zviyero zvakaderera shure kumusimudza kuburikidza ne thoracic musana tinowana kubva kumakungu apo pfudzi iri mune zvakasimudzwa. Iwe unogona kunzwa uku kubatanidzwa kwemakwenzi muzviito zvakadai se swan prep , plank uye Pilates kusimudza kana iwe ukasimudza maoko ako ose pasi uye uchidhonza zvakare pasi. Kune mikana yakawanda yekuwana zviitiko zvose zve latissimus muPirates equipment exercises. Chifuko kuwedzera, kuvhomora mabhanhire, kureba kwenguva refu uye kwenguva yakareba kumashure ndeye mienzaniso kubva kuchinja.
Zvadaro pane Cadillac inokwidza, maitiro anoshandiswa ne-push in bar, Ped-a-Pull maoko omushandiro emabasa uye mazhinji akawanda.
Pakupedzisira Reflections paLatissimus Dorsi
Imwe yenzira dzakanakisisa dzekutaridzika mumakungu ndeyekufungisisa kuti ino musimba une simba inomuka sei nekureba kwepamusoro uye nemhepo yakasimuka kumusoro uye kunze kwemaoko, semapapiro. Sezvinovhenekera, inozarura fudzi uye ruoko kumashure. Sekudzivirira, rinounza ruoko nebandauko pedyo nemuviri. Inobatsirawo pakusimudza torsi mumakonti nemagariro akachengeteka. Pandinofunga nezvemhando idzi dzekufamba, ndinofunga nezvenzira iyo mapapiro anogona kusimudzira muviri kumusoro.
Liz Koch, nyanzvi yemusana wepsoas , inoratidza kuti latissimus inobatanidzwa kune psoas nemasimba emakungu ari kusimudza uye kunze uye simba repsoas riri kufamba pasi. Anotaura kuti psoas iri pedyo nepakati uye inotitora mukati uye lati iri mishonga yepamusoro inotungamirira simba redu kunze.
Dzidza zvakawanda pamusoro pehutano hwakasimba
Dzidza zvakawanda pamusoro psoas naPilates kubva kuLiz Koch
> Sources:
> Anatomy of Movement, Calais-Germain
> Core Awareness Newsletter, Liz Koch, 8/3/2011
> Pilates Anatomy, > Isacowitz > uye Clippinger
> Maitiro uye Basa reMutumbi, > Thibodeau > naPatton