Latissimus dorsi minofu ndi minofu yambiri yomwe imayendayenda pamwamba kumbuyo. Lili ndi mawonekedwe ngati mapiko ndipo zina zake ndi mapiko monga momwe, zimapangitsa kuti minofu ikhale yolimbikitsa komanso yolimbikitsa.
Kupeza Latissimus Dorsi
Mitsempha ya latissimus dorsi (lats) ndi minofu ya pamwamba kumbali zonse za kumbuyo. Zimayambira mu gulu lalikulu lomwe limayambira pa 7th thotic vertebrae ndikupita mpaka sacrum (onani magawo a msana).
Minofu imakhala yochepa kwambiri ngati imayenderera pamwamba pambali pa nthitizi ndipo imapangitsa pang'ono pang'ono kukhala ndi tinthu (tendons kumagwiritsa ntchito minofu mpaka mafupa) imayendayenda pansi pa pansi pa mchere (pamwamba pa mkono wa fupa, wokuta pamwamba pamtunda wa humer mu bicipital grove.
Zochita za Latissimus
Matsukowa, monga amadziwidwira bwino mu masewera olimbitsa thupi, amatha kusuntha minofu ngakhale akuoneka kumbuyo. Amasuntha mkono kuchokera pamapewa m'njira zitatu: Amatsegula mapewa ndi kutengera mkono kumbuyo - kuwonjezera . Amagwira mkono pafupi ndi thupi - kutengeka . Iwo amasinthasintha mkono mkati - kuzungulira pakati.
Pamene mapewa ali pamalo okonzeka, chimodzi mwa zochitika ngati mapiko a latissimus dorsi amathandizira kupitiliza pakati pa torso, thorax, pamwamba. Kukwezera ndi chitsanzo chodziwikiratu cha mtundu woterewu.
Latissimus Dorsi Zochita
Tsopano kuti mudziwe momwe katsulo kamasunthira thupi, mukhoza kuyamba kufotokozera zomwe zimapanga machitidwe a lat.
Kuwonjezera pa chigwedezero, latonongeka ndi imodzi mwa machitidwe otchuka kwambiri a lat. Mukhoza kuona chifukwa chake - ndikophatikizapo kubweretsa zida pansi ndi pafupi ndi thupi monga palikumwamba kwa thunthu. Koma zowonjezera ndi kugwedeza pansi zimapanga makina olimbitsa thupi ndipo iyi ndi tsamba la Pilates.
Choncho tiyeni tiwone momwe masewera olimbitsa thupi a Pilato amagwiritsira ntchito latissimus dorsi minofu. Pilates ndizochita masewero olimbitsa thupi; Sitichita kawirikawiri masewero olimbitsa thupi limodzi koma mabokosi amathandizira machitidwe ambiri.
Zochita zomwe zimatengera mkono wapamwamba mmbuyo ndi mkatikatikati mwa thupi zimagwiritsa ntchito makoswe. Zitsanzo zina ndi izi:
Dart
Kick Kick Kick
Lembani Bwererani
Kudumpha
Ziphunzitso zambiri zomwe timachita pamataya omwe ali kumbuyo kwa mikono yathu yomwe ikugwedezeka pansi, ikhoza kuphatikizidwanso m'zinthu izi. Ngakhale kuti dzanja lakumwamba silikuwonekera kumbuyo, phewa likukula ndipo mphamvu ilipo. Kutseguka , bwalo lamagulu ndi jake mpeni ndi zitsanzo.
Zowonongeka, koma zofunikira, ndizomwe zimadutsa kumbuyo kusinthitsa kupyolera mumtsempha wa thoracic ife timachokera ku makoswe pamene mapewa ali pa malo okonzeka. Mungathe kumverera kuti mchitidwewu umagwiritsidwa ntchito pochita masewero monga swan prep , plank ndi Pilates kukankhira mmwamba ngati mutayimitsa manja anu pansi ndi kubwereranso pansi. Pali mwayi wochuluka wopeza zochitika zonse za latissimus muzochita za Pilates . Kuwonjezeka kwa chifuwa, kukoka ziboda, kutalika kwake ndi kutalika kwanthawi yayitali ndi zitsanzo kuchokera kwa okonzanso.
Ndiye pali Cadillac kukwera mmwamba, kuchita masewera olimbitsa thupi pogwiritsa ntchito bar, Ped-a-Kugwira ntchito za manja a manja ndi zina zambiri.
Zomwe Zimaganizira za Latissimus Dorsi
Imodzi mwa njira zamphamvu kwambiri zowonongera mu latsitsi ndi kulingalira momwe minofuyi yamphamvuyi imayambira kutalika kwa msana ndi kuphulika mmwamba ndi kutuluka mu mkono, monga mapiko. Monga extensor, imatsegula mapewa ndi mkono kumbuyo. Monga adductor, imabweretsa dzanja ndi mapewa pafupi ndi thupi. Zimathandizanso pokweza msolo pamodzi ndi khola labwino. Ndikaganizira mitundu imeneyi, ndikuganiza momwe mapiko angapangire thupi mmwamba.
Liz Koch, katswiri wa minofu ya psoas , amasonyeza kuti latissimus ndi wothandizana ndi psoas ndi mphamvu ya makoswe akukwera ndi kunja ndipo mphamvu ya psoas ikuyenda pansi. Amanena kuti psoas ili pafupi kwambiri ndipo imatitengera mkati ndipo makoswe ndi minofu yomwe imatulutsa mphamvu yathu kunja.
Dziwani zambiri za kukhazikika kwa shoulder
Dziwani zambiri za psoas ndi Pilates kuchokera ku Liz Koch
> Zotsatira:
> Chikhalidwe cha Maulendo, Calais-Germain
> Zolemba Zachidziwitso Chachikulu, Liz Koch, 8/3/2011
> Pilates Anatomy, > Isacowitz > ndi Clippinger
> Kapangidwe ka Ntchito, > Thibodeau > ndi Patton