Hip Flexor ndi Stabilizing Muscle
Psoas minofu ndi gawo lalikulu la thupi labwino . Yang'anani kumene izo ziri, zomwe zimachita, ndi momwe zingakhalire zathanzi. Kuti tiyankhe funso linalake, bulu amatchulidwa.
Malo a Psoas Muscle
Psoas yaikulu ndi minofu yaikulu yomwe imagwira pansi pamtunda wa thoracic (T12) komanso pamtunda wa lumbar (kupyolera mu L4), kenako imayenderera mu mbale yachitsulo, pansi pampando wa chiuno, ndipo imagwira pamwamba ya chikazi ( ntchafu fupa ).
Ndi minofu yokha yomwe imagwirizanitsa msana ndi mwendo.
Psoas sizifanana ndi zambiri zamtundu wa minofu. Simungathe kuziwona, ndipo anthu ambiri sangathe kusintha kapena kuwamasula monga momwe mungagwiritsire ntchito quad kapena bicep. Ndi minofu yakuya, yomwe ikukhudzidwa ndi zovuta zovuta ndi zokuyankhulana kudzera pamutu ndi m'munsi mwa thupi.
Momwe Akukukhudzirani
The psoas mwachizolowezi amaona ngati chiuno kusintha . Hip flexors ndi minofu yomwe imabweretsa thunthu ndi mwendo pamodzi. Imeneyi imathandizanso kuti minofu ikhale yotetezeka komanso ikuthandizira kuyendetsa msana. Pomalizira, muzochita zomwe mbali imodzi imagwirizana osati yina, psoas zothandizira kugulira. Ndikofunika kuzindikira kuti minofu ya psoas imagwira ntchito yokhazikika , imatalika kutsogolo kwa msana m'malo mofupikitsa poyesera.
Popeza kuti psoas ndi kupindika kwa minofu, zochitika zomwe zimaphatikizapo zochitikazo zimalimbikitsidwa.
Pamene mwendo uli pamalo okonzeka, psoas imathandiza kusintha mazenera. Kupukuta kwa Pilates kungakhale chitsanzo cha kusamuka koteroko. Pamene miyendo imayikidwa, psoas imathandizira kubweretsa chiwindi kupita kumoto, monga momwe amachitira masabata a Pilates . Komabe, minofu ya psoas ndi yolimba ndipo imagwiritsidwa ntchito mopitirira muyeso mwa anthu ambiri-nthawi zambiri zomwe zimabweretsa ululu wammbuyo , makamaka ululu wopweteka kwambiri kumalo komwe psoas ali ndi zizindikiro zambiri.
Psoas Akuyang'ana
Zizoloŵezi zolakwika za kuikapo minofu ndi kusinthasintha kwa minofu, ndipo nthawi zina kupititsa patsogolo, zimapanga malo omwe psoas akufunika kuti ukhale wokhazikika nthawi zonse. Sungathe kubwerera kumalo osaloŵera mbali komwe angayankhe ndi kusintha kwa msana, msana, ndi mwendo. Zochita zolimbitsa thupi ndizozizoloŵezi zofala kwambiri kuti athetse psoas. Komabe, kuyesetsa kulumikizana n'kofunika, kapena mapapu sagwiritsidwa ntchito pang'onopang'ono ponena za psoas.
Kugwira Ntchito ndi Psoas Muscle
Makhalidwe abwino amaika chidwi kwambiri pamtima ndipo anthu akuyang'anitsitsa kukula kwa mphamvu za psoas. Maganizo ena osiyana kwambiri a njira zabwino zogwirira ntchito ndi minofu ya psoas aonekera. Liz Koch wakhala akuphunzitsa za psoas kwa zaka zambiri. Amalongosola mitsempha yokhudzana ndi mitsempha imeneyi ngati mthenga wa pakatikati. Amatsutsa lingaliro lakuti ntchito yaikulu ya psoas ili ngati chiuno chakumapeto.
Koch akufotokoza zambiri zomwe zimamvetsetsa zomwe zikuchitika mu nkhani ya Pilates Digest :
"Imatiuza nkhani yokhudza mtengo wofunikira womwe umatchulidwa kuti chinthu choyambirira chomwe chimachokera ku zinthu zonse. Pakati pazithunzizi, psoas imakula kuchokera pakati pa anthu komanso ndi mthenga wa pakatikati wa mitsempha. . "
Koch siyekha m'malingaliro ake. Ambiri mu Pilates ndi kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka ntchito amayendetsa ulemu watsopano kwa chidwi ndi nzeru za psoas muscle. Amawona ntchito yawo ndi imodzi yokhala ndi malo abwino kwambiri chifukwa cholephera kugwira ntchito yake-yomwe ili kale katswiri wodziwika-osati kuyesa kapena kusokoneza psoas palokha.
Poyang'ana kutsogolo kwabwino ndi kulumikizana bwino, monga momwe mumachitira ku Pilates, kumapatsa mpata mwayi wokhala womasuka komanso womvera mlatho pakati pa msana ndi thupi kuti zikhale. Monga sitepe yoyamba, Liz Koch amalimbikitsa kusintha maimidwe anu kuti mukhaledi pansi pa mafupa anu.
Ndicho chimene mungathe kuchita pakalipano.
Chitsime:
> Calais-Germain B. Anatomy of Movement . Seattle: Eastland Press; 2014.