Tikamaganizira za minofu ya mchiuno, timakonda kuganiza kuti minofu imatha kutsogolo komanso minofu yaikulu, yomwe ndi kumbuyo kwake. Komabe, pali miyendo ing'onoing'ono isanu ndi umodzi yomwe ili ndi maudindo ofunika kwambiri mu chiuno, kuyenda kwa mwendo ndi mchiuno, komanso kupanga kulera kudzera m'mimba. Izi ndi minofu yakuya 6 ndipo ndi ofunikira kwambiri kudziwa.
M'munsimu ndi mawu ophweka, ndi zongopeka chabe za phunzirolo, pamalo ndi zochitika za minofu yakuya yachisanu ndi chimodzi.
Zomwe Masisitere Oyimba Achisanu ndi chimodzi Amadzichitira
Gulu la minofu yam'chiuno yotchedwa yakuya zisanu ndi chimodzi ndi minofu yazing'ono, mkati mwa mchiuno mwake, yomwe imasinthasintha mwendo m'chiuno. Zomwe zikutanthawuza muzochitika ndizomwe amachotsa mwendo kunja. Pamene, mu Pilates kapena gulu lina lolimbitsa thupi, alangizi akuti "mutembenuzire mwendo wanu m'thumba la mchiuno", akufuna kuti mulowe nawo asanu ndi awiri. Kwa osewera, izi ndizofunikira "kutembenuka" minofu.
Zozama zisanu ndi chimodzi, zokhudzana ndi minofu ina, zimakhalanso zowonongeka. Mwachitsanzo, pamene mukuyenda, zozama zisanu ndi ziwiri zimathandiza kukhazikika ndi kutsegula mchiuno wa mwendo wothandizira (omwe samasunthira patsogolo mosavuta.) Pamene miyendo yakhazikika, kutanthauza kuti sangathe kuyankha minofu yakuya asanu ndi imodzi, kuyambitsa zozama zisanu ndi chimodzi kusuntha tailbone, pubic bone ndi iliac msana (pamwamba, kutsogolo kwa chingwe champhongo) mmwamba.
Imeneyi ndi ntchito yokweza komanso yowonongeka, yothandiza kwambiri kwa onse, makamaka anthu omwe akukumana ndi mavuto okhudzana ndi kupsyinjika kwa hip monga bursitis ndi nyamakazi.
Pamene mumagwiritsa ntchito kukulitsa kunja kwa ntchafu pamtunda womwe umakwera pansi pamtunda wanu pafupi ndi mafupa anu pamene mukusunga miyendo yanu, mumagwiritsa ntchito mphuno, ndi mapepala, zozama zisanu ndi chimodzi.
Zochita ngati mapiritsi a pakhosi ndi phulusa la mapewa kumene miyendo iyenera kukhala yofanana koma mapiko akukwera, atakhala mafupa amafika pamadzulo, ndipo kutalika kwa msana kumatanthawuza mtundu umenewu. Kuwonjezera kwina ndikuti ntchafu zamkati zimatsutsana ndi kuzunjika kwa kunja kwazitali zisanu ndi chimodzi. Choncho, mukamagwira ntchito zisanu ndi ziwiri zakuya, mumagwira ntchito m'kati mwanu.
Kumene Misampha Yakunja Yambiri Yomwe Ali
Zozama zisanu ndi chimodzi zimatchulidwa chifukwa zimakhala mkatikati mwa m'chiuno, pansi pa zolemekezeka kwambiri, ndi gluteous maximus. Zonse zimagwirizanitsa mkati mwa mkati mwachitsulo chachikulu chomwe chiri babu pamwamba pa ntchafu ya mafupa anu omwe amapita mu mchiuno. Amakwera kumadera osiyanasiyana pafupi ndi mapiko a pansi.
Mitsempha yachisanu ndi iwiri ya mchiuno, kuchokera pamwamba pa fanasi mpaka pansi:
- piriformis
- gemellus wapamwamba
- obturatur internus
- gemellus wotsika
- obturatur kunja
- quadratus femoris
Chifukwa chakuti zisanu ndi ziwiri zakuya zili pansi pa gluteus maximus, makamaka imodzi mwa minofu yamphamvu kwambiri m'thupi lanu, nthawi zambiri imaphimbidwa ndi iyo. Anthu ambiri amayesa kupeza zotsatira zachisanu ndi chitatu choyambitsa minofu mwa kukupukuta misozi. Izi zikhoza kuyambitsa kupanikizana kuzungulira mchira ndi sacrum, ndi kulepheretsa ufulu kuyenda m'chuuno.
Ndiponso, pa kuyang'anira njira za glut njira zowonjezera patsogolo kwa glutes (minofu yamtundu). Kuphunzira kuyambitsa zozama zisanu ndi chimodzi kungathandize anthu ena kupeza chidziwitso chakuthupi chomwe chingathe kuwathandiza kuti athe "kutseka". Pamene muli ndi glutes ndi asanu ndi limodzi akugwira ntchito mofanana muli ndi ntchito yabwino kwambiri, ndipo mwinamwake kuyang'ana, chiuno ndi malo.
Ndizosangalatsa kuona kuti mitsempha yambiri ya m'munsi imayendayenda ndi kuzungulira minofu yakuya isanu ndi umodzi. Mitsempha yamtunduwu imasunthira piriformis ndipo minofu yambiri ya piriformis imapangitsa kuti anthu ena azivutika kwambiri.
Ntchito Yaikulu Yachisanu ndi chimodzi
Tikuyembekeza kuti kumayambiriro kwa minofu yakuya yachisanu ndi chimodzi kudzakuthandizani kuzindikira zomwe zikuchitika m'thupi lanu. Amene akufuna kudziwa zochuluka za zochita za munthu aliyense minofu ayenera kufunsa bukhu la anatomy.
Timaphunzitsa kuti timadziwa zambiri za Pilates. Hip kutsegula ndi mpira wochita masewero ndi zabwino kwambiri pa izo. Pano pali masewera ochepa a Pilato komwe mungadziwe zozama zisanu ndi ziwiri mukuchita, kutembenuzira miyendo, ndi / kapena kubweretsa sacrum patsogolo ndikuchotsani chophatikizira chachingwe:
- Nthawi iliyonse imene mumagwiritsa ntchito Pilates kapena malo ambiri.
- Zochita zomwe zimagwiritsa ntchito Frog Legs
- Zochita masewera zimakhala ngati phazi pamtambo
Zotsatira:
> Calais-Germain, B. Anatomy of Movement. Eastland Press; 2007.
> Misampha ya Deep Hip Rotator. Expert Anatomy.
> Myers, Tom, Deep Six, gawo 1., massaagetherapy.com