Iko pfungwa yokuti dzimwe hutsika dzakagadzikana dzinogona kudzidziswa kuti dzibvumirane kubvumirana panguva yekuedza kudzivirira masangano ave kwenguva yakareba gwaro rezvesayenzi uye maitiro uye inopfuudzwa nevanodzidzisa pachavo, vadzidzisi vePilates nevamwe vakawanda vanoshanda nevanhu uye kuita basa . Kunyanya, masimba emimba yakadzika ari pakati penheyo iyi.
Yakadzika Mumakumbo Masumbu
Mvura yakadzika yemimba inonzi transversus abdominis, kana kuti TvA kwenguva pfupi. Vanorara pasi pemadziro emadzimai munoziva sematanho matanhatu kana rectus abdominis-avo vamunodzidzisa kuwana bhumba rakanaka rekugeza.
ITVA yakarongerwa seboka remasumbu rinokonzera kugadzikana kwepamusoro, uye saka rakasimudzirwa sezvakakosha pakudzivirirwa shure; uye, mazano acho anoenda, kuti kana iwe ukava musimba uyu uye uchidzidzira kuti ushande zvakajeka kwauri, mupfudzi uchadzivirirwa kusakuvara sezvaunoita.
"Buda" kana "kutora mukati" mudumbu nekuyamwa mumabondinis transversus, uye izvi zvichaisa torsi yako sechikwata chakanaka chinokwanisa kukurira kusimba kwekusimudza masimba nezvimwe mitambo. Pilates kunyanya ine zvakawanda zvokutaura pamusoro pekushandiswa kweTVA.
Nheyo dzezano
Zvinoratidzika kuti mhedzisiro yeruzivo urwu ndeye physiotherapy rehabilitation boka paYunivhesiti yeQueensland, Australia (Richardson 1996).
Zvisinei, zano racho rinoratidzika kunge rave rakatorwa zvakanaka kudarika chirevo chepakutanga, icho chaiva chekugadziriswa kwekukuvara shure uye kurwadziwa.
Zvaunoda Kuziva
Ndinofanira kubvuma kuti handina kumbobvira ndaita kana kuparidza "kupinda mukati," sezvo zvisingangoiti sechinhu chakanaka kana kunyange zvakakosha kwandiri. Kune rumwe rutivi, "kuputika" mitsipa yepamuviri yakagadzirira kushanda inoratidzika intuitive.
Iwe chete unofanirwa kukwira kana kuvhara pane bhari kuti uchinzwe kuti masumbu aya anowanzozvisunga sei pakuedza.
Izvo zvinoputika: Vazhinji vadzidzisi vanobvumirana kuti iyi nzira yekuputika seyokugadzirira chivharo chinenge chiri mukati mudumbu, uye kwete kuvhara kana kupinda mukati, ndicho chinhu chakakosha chemurovedzeri wekudzidzira uye nzira inokosha iyo munhu wose anobatanidzwa mukurovedza muviri kana Basa rekuita chero ripi zvaro rinogona kubatsirwa.
Kusimbisa ichi chemuviri wemutsipa-kumashure uye mberi kwechirwere-chinonyanya kukosha nekudzivirira nekukuvara.
Ngatisakanganiswa pano: Zvakakosha kunzwisisa mutsauko pakati pekukanda nekukanda mukati kana kuvhara. Bracing ndiyo yatinoda kuti iwe uite.
Izvo zvinenge zvisingabatsiri: Bracing haisi kubata kufema, kubvisa mudumbu kunze kana kuedza kusundira bhomba rako kuburikidza nemuswe wako (coccyx).
Edza kufanana nechinangwa chokuputika uye iwe unogona kuzviita chero kupi zvako, kunyange kutomhanya. Vakawanda vanotsungirira vanomhanya vane simba risina simba uye mushure mumuviri nokuti pasi pokuneta vanonyanyisa mukati mudumbu. Imwe boka rinogona kubatsirwa kubva kumadzimai emakumbo ari vashandi vehofisi uye vanhu vagere pamabasa kana kumba kwezuva rose.
Imwe yezvidzidzo zvekutanga zvekusimbisa musikana wemimba ndeyekuita .
Ona maZvondo Apamusoro eVadzidzisi Vatsva Vanorema kuti vatevedze kuburikidza nekugadzirisa kwekutanga uye mamwe maitiro.
> Sources:
> Barr KP, Griggs M, Cadby T. Lumbar kugadzikana: pfungwa huru uye mabhuku anhasi, Chikamu 1. Am J Phys Med Rehabil . 2005 Jun; 84 (6): 473-80. Kudzokorora.
> Chiu, Loren ZF. Inonyanya Kujeka Kunonoka Kuedza Kuita Zvinodiwa kune Vakatambira? Simba uye Kuenzanisa Journal 29: 1: 15-17, 2007
> Hodges PW, Richardson CA. Inefficient muscular stabilization ye-lumbar spine inobatanidza nehutano hwakacheka kumashure. A motor controlling review of transversus abdominis. Wakapona . 1996 Nov 15; 21 (22): 2640-50.