Kafukufuku amathandizira kuwonetsa bwino ntchito yopanga makoswe anu
Mudzapeza njira zambiri zowonjezera minofu ya gluteus, mitsempha yayikulu komanso yamphamvu yamphongo. Komabe, kafufuzidwe kafotokozedwa mu Journal of Orthopedic and Sports Physical Therapy kumathandiza kuthetsa chisokonezo china chokhudza "zozizwitsa zabwino kwambiri" zomwe zimagwiritsidwa ntchito panthawi yowonongeka kapena kuchiritsidwa.
Olemba pulojekitiyi amagwiritsira ntchito electromyography kuti azindikire ndikuyerekeza kukula kwa miyeso monga momwe gluteus maximus ndi gluteus medius zimathamangidwira, kuti mudziwe njira zochizira zomwe zimapangidwira bwino.
Kufunika kwa Mitundu ya Glutus
N'zosadabwitsa kuti kugwedeza kofooka kungabweretse mavuto ambiri, kuphatikizapo kumbuyo, kuchuta, ndi kupweteka kwa mawondo ndi kuvulala. Koma chodabwitsa n'chakuti anthu ambiri, ngakhale othamanga okondwerera, amafooka.
Chifukwa chake ndi chakuti lero ambirife timakhala nthawi yambiri tikukhala. Kukhala pansi kwa nthawi yaitali kungapangitse kukhala kolimba, kofupikitsa mapuloteni osakaniza ndi zowomba, ndi zofooka zofooka zomwe zimalephera kuwotcha bwino. Ochita masewera olimbitsa thupi omwe amapita kuchipatala nthawi zambiri amabwera kunyumba mndandanda wa masewera olimbitsa thupi. Kafukufukuyu amathandiza kuti ntchitoyi ikhale yogwira ntchito.
Kuyerekeza Kugwiritsa Ntchito Ulemerero mwa Kuchita Zofanana
Ochita kafukufuku anayeza kupweteka kwa minofu ya gluteus maximus ndi gluteus medius panthaŵi yomwe anthu ambiri amagwiritsira ntchito gluteus rehab ndi zochita zothandizira. Pogwiritsira ntchito electromyography, adatha kudziwa kuti ndi njira ziti zomwe zinapangitsa kuti minofu ikhale yovuta kwambiri. Zotsatira izi zingathandize akatswiri azachipatala, akatswiri a zamankhwala , komanso ngakhale othamanga amasankha kuti ndi zochitika ziti zomwe zingaphatikizepo kapena kuchoka ku rehab, pre-hab, kapena pulogalamu ya maphunziro oyambirira. Cholinga chachikulu cha zochitikazi ndikutentha bwino, kumanga kumbuyo kumbuyo, kuteteza kuvulaza kwapansi, ndi kusunga mgwirizano woyenera ndi biomechanics.
Malingana ndi kafukufukuyu, zochitika zomwe zimapanga kuchuluka kwamagetsi a electromyographic mu gluteus medius ndi gluteus maximus zikuphatikizapo zozizwitsa zomwe aliyense angachite ndi zing'onozing'ono kapena zopanda zipangizo.
Zochita Zapamwamba Zabwino za Glutus Maximus
Zochita zimenezi zimapanga kuchuluka kwa ntchito ya electromyographic mu gluteus maximus minofu ya gulu.
- Mbalame yamodzi : 59 peresenti yowonjezera
- Kupha mwendo umodzi: 59 peresenti yowonjezera
- Mbali, kutsogolo, ndi mapapu ozungulira: 41 mpaka 49 peresenti yowonjezera
Zochita Zapamwamba Zabwino za Glutus Medius
Zochita zimenezi zimapanga kuchuluka kwa ntchito ya electromyographic mu gluteus medius muscle group.
- Mbali-kubodza kubetcherako: 81 peresenti yowonjezera
- Mbalame yamagulu: 64 peresenti yowonjezera
- Bwalo loyendayenda likuyenda : 61 peresenti yothandizira
- Kupha mwendo umodzi: 58 peresenti yowonjezera
Kupanga Ntchito Yotamanda Kuchita Zochitika Zachikhalidwe
Malingana ndi zolinga zanu zonse za thupi, mungagwiritse ntchito mfundozi m'njira zosiyanasiyana. Mukhoza kuchita zochitika zonse mozungulira kuti mutenge kayendedwe ka mitundu yosiyanasiyana pamene mukulimbana ndi glutes. Kapena mungathe kuganizira zochitika zomwe zili pamwamba pa mndandandanda kuti mupeze "bongo kwa buck wanu" ndikupanga mphamvu ya minofu m'njira yodalirika.
Malinga ndi zotsatira, mfuti yamapazi ndi zozizwitsa zamagulu ndizomwe zimayendetsa pang'onopang'ono pa gluteus maximus ndi medius pa nthawi yomweyo.
Pofuna kugwiritsira ntchito gluteus medius, yesetsani kugwiritsira ntchito zipsinjo zotsalira. Imeneyi ndiyo njira yowonjezera yowonjezera gluteus medius, yomwe imathandiza kwambiri kuti chiuno ndi mapepala azigwirizana. Imeneyi ndi njira yofunika komanso yosalephereka kuti tipewe ululu wamondo. Mwachidule, aliyense angapindule mwa kuwonjezera kubwezeretsa nsalu kumalo awo.
Mng'oma wam'mwamba ndi chimbudzi chokhalira ndi zochitika zina ziwiri zomwe zingakhale zothandiza popewera ndi kubwezeretsa zowawa za thupi. Pakapita pang'onopang'ono, ndipo pakapita nthawi, mapapo amachititsa kuti asamapanikizidwe kwambiri ndipo nthawi zambiri amakhala osavuta komanso otetezeka kusiyana ndi masewera olimbitsa thupi kapena masewera olimba.
1 - Kamodzi kamodzi
Masewera osakwatira amodzi amapanga 59 peresenti yowonjezeredwa mu gluteus maximus ndi 64 peresenti yogwiritsidwa ntchito mu gluteus medius, ngati mukuchita bwino.
2 - Single Leg Deadlift
Ofufuzawa anapeza kuti kupweteka kwa mwendo umodzi kumapangitsa 59 peresenti kuyambitsa mu gluteus maximus ndi 58 peresenti yowonjezera mu glute medius.
3 - Mapulogalamu
Mbali, kutsogolo, ndi mapapu opangidwa m'magazi amapangidwa pakati pa 41 ndi 49 peresenti yomwe ikugwiritsidwa ntchito mu gluteus maximus mu phunziroli.
4 - Bandera Yotsatira Yendani
Malingana ndi kafukufuku, kuyenda koyendera pamsewu kunapangitsa kuti 61 peresenti ayambe kugwira ntchito mu gluteus medius.
5 - Kuphatikizidwa Kwambiri kwa Hip
Kafukufukuyu anapeza kuti kubereka kwapakati kumaphatikizapo 81 peresenti yowonjezera mu gluteus medius.
> Chitsime:
> Distefano LJ, Blackburn JT, Marshall SW, Padua DA. Gluteal Muscle Activation Pa Zochitika Zodziwika Zochiritsira. Journal of Orthopedics & Sports Masewera olimbitsa thupi . 2009; 39 (7): 532-540. lembani: 10.2519 / jospt.2009.2796. lembani: 10.2519 / jospt.2009.2796.