Kufooka kwa mimba ya m'mimba nthawi zambiri kumakhudzana ndi ululu wowawa
Mwina simunamvepo za mitsempha ya abdominis (TVA), koma ndi minofu yofunika kwambiri yomwe imakhala yokhazikika pamsana wonse komanso m'mimba. Ndi imodzi mwazimene zimapangitsa kuti minofu ikhale yotetezeka. Nthawi zambiri TVA yofooka ndi imodzi mwa zifukwa zambiri zomwe anthu amamva ululu wopweteka. Ngati mukuyang'ana kuchepetsa kupweteka kwa msana, kuwonjezera zochitika zina zomwe zingakuthandizeni kulimbitsa thupi lanu la TVA zingakhale zothandiza.
Mitundu ya TVA imathamanga kwambiri
TVA ndi mimba ya m'mimba kwambiri ndipo imayenda pakati pa nthiti ndi pelvis, kutsogolo kutsogolo kupita kumbuyo. Pamene atsegulidwa, minofu ya TVA imapanga "corset" chakuya kuzungulira ziwalo za mkati ndi mphalapala. Ntchitoyi imayendetsa khoma la m'mimba, imagwiritsira ntchito viscera (ziwalo zamkati), imagwirizira ziwalo zamkati ndikuthandizira kutulutsa mpweya panthawi yopuma. Ntchito imodzi yaikulu ya minofu ya TVA ndiyo kukhazikitsa msana pamtundu umene umaphatikizapo mikono ndi miyendo.
Kulimbitsa Mitundu Yanu ya TVA
Ngati minofu ya TVA ili yofooka, khoma la m'mimba lidzayamba kutsogolo ndipo pakhosi likhoza kusunthira kutsogolo ndikuonjezera lordosis (mkati mkati mwake) mu msana. Izi zikhoza kuchitika pambuyo pathupi ndipo zingakhale zogwirizana ndi kulemera kwa thupi kapena kusachita masewera olimbitsa thupi. Kafukufuku waposachedwapa amasonyeza kuti zofooka za TVA zofooka zingakhale zolakwa za ululu wa m'mbuyo. Gwiritsani ntchito malangizo awa kuti mukhale olimbitsa thupi kuti muthetse kupweteka kochepa.
Mmene Mungagwiritsire Ntchito Kutsegula Abdominis (TVA)
Kawirikawiri pali njira ziwiri zomwe zingakhalire minofu ya TVA kuti ikhale yolimba kwambiri.
- Kuphulika
Kupunthira kumatanthauza kuvomereza kwapadera kwa VV pakugwirizanitsa minofu ya mimba ndikuzigwira mwamphamvu popanda kusuntha. Pamene mukugwedeza, taganizirani kuti mukukonzekera nkhonya mimba yanu, kapena kukonzekera kukweza chinthu cholemera. Cholinga chake ndi kuyimitsa minofu popanda kuyamwa, kapena kukulitsa mimba. Kuti muyambe TVA ndi kukwapula, mudzasungira chigwiridwe cha isometric m'malo awa kwa masekondi 6 mpaka 10. Tulutsani ndi kubwereza kangapo.
- Kutsika
Kutsika kumatanthawuza njira yowonjezera TVA yomwe imapezeka mukamayamwa ndikukakamiza mimba. Kuti mugwiritse ntchitoyi, yambani mkaka wanu ndikukweza batani anu kumtunda wanu kuti mimba yanu ikhale yaying'ono. Mukamaliza kusuntha, pitirizani kugwiritsira ntchito pangongole ya malo oponderezedwa kwa masekondi 6 mpaka 10. Tulutsani ndi kubwereza.
Kukwapula Kwa Kulimbikitsa Mitundu ya VV
Kuwombera kwapezeka kuti kumathandiza kwambiri kuimitsa msana wam'mimba kusiyana ndi kumira. Kuphulika kumabweretsa chisokonezo cha gulu lonse la minofu, makamaka TVA. Njira yabwino kwambiri yogwiritsira ntchito njirayi ndikutenga mgwirizano ndikugwiritsira ntchito mimba (musamamwe m'matumbo monga momwe mukufunira) ndipo mupitirize kupumira mkati ndi kunja. Mukhoza kumangokhalira kumenyedwa pamene mukukhala, mukuyenda, kapena kugona pansi. Njira yobwezera ingagwiritsidwe ntchito panthawi ya m'mimba komanso poyambira .
Zochita Zowonjezereka za Mitundu ya TVA
Mukatha kuyambitsa minofu ya TVA, mukhoza kupita ku zochitika zotsatirazi kwa mimba yonse ndi pamtima:
- Plank
- Plank Yoyera
- Kuchita Zochita Zolimbitsa Bicycle
- Mtsogoleri wa Captain
- Vuto Loyenda Limodzi
- Kusintha kwa Crunch
- Zachikhalidwe (Basic) Crunch Mimba
Zotsatira:
Hauggaard A, Persson AL. Kukhazikika Kwambiri Kwambiri Pakati pa Odwala Ndi Otsika Kwambiri Kumeneko - Kukonzekera Mwadongosolo. Phys Ther Rev 2007; 12: 233-48.
Hodges PW, Richardson CA., Kusiyanitsidwa kwa Postural Contraction ya Transversus Abdominis mu Low Back Pain Yogwirizana ndi Kutsitsimula kwa Lower Limb. J Kusokonezeka kwa Mthenda. 1998 Feb; 11 (1): 46-56.
Nicholas Institute of Sports Medicine ndi Athletic Trauma, Low Back Pain ndi Lumbar Stabilization Zochita, [http://www.nismat.org/ptcor/lbp].