Ua ʻike anei ʻoe i kēia mau mea e pili ana i kou glutes?

Ua noʻonoʻo maoli paha ʻoe i kou mau glutes? Hoʻohana mākou iā lākou no nā mea he nui i ko mākou ola o kēlā me kēia lā, ʻeā? Akā i ka hapa nui o ka manawa ʻaʻole mākou e noʻonoʻo nui iā lākou. No laila i kēia lā e kamaʻilio mākou e pili ana i kahi ʻāpana koʻikoʻi o kou kino, ʻo ia hoʻi nā glutes. ʻAʻole wale kēia o kou mau puʻupuʻu, he mea nui loa hoʻi lākou no kou kaulike, ka neʻe ʻana, a me ke olakino o ke kua.

He aha kēia mau ʻiʻo gluteal? E ʻike kākou maʻalahi!

I ka ʻōlelo maʻalahi, ʻo kou "glutes" nā ʻiʻo i loko o kou puʻupuʻu. Hana ʻia lākou i ʻekolu mau ʻāpana nui:

• ʻO Gluteus Maximus: ʻO kēia ka ʻiʻo nui loa a ikaika loa o nā mea ʻekolu.
• Gluteus Medius: He ʻiʻo waena kēia.
• ʻO Gluteus Minimus: ʻO kēia ka mea liʻiliʻi loa o nā ʻiʻo ʻekolu.

E noʻonoʻo iā lākou me he mau kaikunāne ʻekolu e hana pū ana. ʻO nā glutes kekahi o nā hui ʻiʻo nui loa a kaumaha loa i loko o kou kino. ʻO ka loaʻa ʻana o nā glutes ikaika e kōkua i ka mālama ʻana i kou pelvis i paʻa a kākoʻo i ke kaumaha o kou kino i kou neʻe ʻana.

No ke aha he mea nui kēia mau ʻiʻo gluteal iā mākou? He aha kā lākou hana?

Kākoʻo kou mau glutes i kou pelvis. Ua like kēia pelvis me ke kumu o kou iwi axial. No laila, he mea nui loa kēia mau ʻiʻo no ka hoʻoneʻe ʻana i ke kaumaha o kou kino. E noʻonoʻo e pili ana i ia mea, kōkua kēia mau glutes i aneane nā hana āpau āu e hana ai i kēlā me kēia lā, e like me ka noho ʻana, ke kū ʻana, ka hele wāwae ʻana, ke piʻi ʻana i nā alapiʻi, ka holo ʻana, a me ka lele ʻana.

Kōkua pū kēia mau glutes i ka hoʻopaʻa ʻana i kou mau hono ʻūhā ke neʻe ʻoe. Mālama lākou i kou pelvis mai ke kūlou ʻana i kekahi ʻaoʻao ke kau ʻoe i ke kaumaha ma kekahi wāwae, a mālama lākou i kou mau iwi ʻūhā i loko o ko lākou mau lua ke neʻe ʻoe i kou mau ʻūhā. Ua like lākou me nā heleuma ma luna o ka moku, e hāʻawi ana i kou kino i ke kūpaʻa.

He aha ka mea e hana ʻia i ka ʻiʻo Gluteus Maximus?

ʻO kou gluteus maximus paha ka ʻiʻo nui loa a ikaika loa i loko o kou kino. Hoʻohana nui ʻia ia i ka wā e pono ai ʻoe i ka mana e neʻe i mua, no ka laʻana ke kū ʻoe, hele, holo, a piʻi paha i nā alapiʻi. Pono kēia mau neʻe āpau iā ʻoe e hoʻolōʻihi i kou iwi ʻūhā (femur).

ʻO ka ʻiʻo gluteus maximus ka mea e kōkua iā ʻoe e kaulike i kou mau pūhaka a mālama i kou kino i luna i kou noho ʻana, e hana ana e kūʻē i ka umekaumaha. Kōkua nō hoʻi ia i ke kākoʻo ʻana i kou kino i kou kū ʻana ma kekahi wāwae, me nā ʻiʻo gluteal ʻē aʻe.

He aha ka mea e hana ʻia i nā ʻiʻo Gluteus Medius a me Gluteus Minimus?

Hana pū ka Gluteus Medius lāua ʻo Gluteus Minimus e kōkua iā ʻoe e huki a hoʻohuli i kou ʻūhā i loko a i waho. He mea nui nō hoʻi lāua no ka mālama ʻana i kou ʻūhā a me kou pelvis i ke kūpaʻa i kou hele ʻana.

ʻAuhea maoli kēia mau glutes?

Aia kou ʻāpana gluteal ma hope o kou pelvis, kahi e hui ai kou iwi kuamoʻo me kou mau wāwae. Hoʻopili kou mau ʻiʻo gluteal i nā iwi pelvic, ʻo ia hoʻi ka ilium, he iwi ākea a piʻo ma nā ʻaoʻao ʻelua o kou iwi ʻūhā.

ʻAʻole wale kou mau puʻupuʻu ka mea me nā glutes, akā ʻo lākou ka mea nui loa a kokoke loa i ka ʻili . ʻO lākou nā mea e hoʻoponopono i kou mau puʻupuʻu a hana i ka hapa nui o ka hana ma ia wahi. Eia kekahi, aia nā ʻiʻo liʻiliʻi a hohonu e kōkua ana i kēia hana.

Aia i hea ka Gluteus Maximus?

ʻO ka gluteus maximus ka ʻiʻo nui ma loko o kou puʻupuʻu, kokoke loa i ka ʻili. Hoʻomaka ia ma kekahi mau wahi o kou pelvis, hoʻopuni a puni kou kua, a hoʻopili i kou iwi ʻūhā (femur).

Uhi kēia ʻiʻo gluteus maximus i kahi ʻāpana o kāu gluteus medius, nā ʻūhā ʻaoʻao hohonu, a me nā hoʻomaka o kou mau hamstrings. Inā ʻoe e kau i kou lima ma luna o kou puʻupuʻu i kou piʻi ʻana i kahi ʻanuʻu, e ʻike ʻoe i kēia ʻiʻo e ʻūlū ana.

He aha nā ʻāpana kino ʻē aʻe e hana pū ai ka ʻiʻo Gluteus Maximus?

Hoʻopili kou ʻiʻo gluteus maximus i nā ʻiʻo palupalu ʻē aʻe e hana i kahi ʻōnaehana i kapa ʻia ʻo "posterior oblique sling." ʻO kēia mau "anatomy slings" a i ʻole "myofascial slings" he mau pūnaewele o nā ʻiʻo e hana pū ana ke neʻe ʻoe. E noʻonoʻo iā ia e like me kahi pūnaewele i hana ʻia me nā kaula laholio he nui i hoʻopili ʻia.

Hoʻomaka kēia Posterior Sling mai kou mau ʻiʻo hope (Latissimus Dorsi), a laila hele ma kou mau puʻupuʻu a pili i ka ʻūhā ʻē aʻe. Ma ke ala, hele pū ia ma waena o kahi ʻiʻo i kapa ʻia ʻo "Thoracolumbar Fascia". ʻO kāna hana nui ka mālama ʻana i kou pelvis a me kou kino i paʻa.

Aia ma hea ʻo Gluteus Medius a me Gluteus Minimus?

He ʻiʻo ākea ke ʻano o ka gluteus medius, e like me ke ʻano o ka peʻahi. Aia ia ma waena o ka gluteus maximus a me ka gluteus minimus. Uhi ia i ka ʻili o ka ilium, hohola ma waena o ka ʻūhā, a pili i ka piko o ka iwi ʻūhā.

Aia ke kua o kēia ʻiʻo ma lalo o ka gluteus maximus, a aia ke alo ma lalo o ka fascia hohonu o ka ʻūhā. Uhi ka ʻiʻo gluteus medius i ka ʻiʻo gluteus minimus liʻiliʻi, akā he ʻano peʻahi hoʻi, ʻoi aku ka liʻiliʻi ma mua o ia.

He aha nā ʻāpana ʻē aʻe e hana pū ai ka Gluteus Medius lāua ʻo Gluteus Minimus?

ʻO kou gluteus medius a me ka gluteus minimus he ʻāpana ia o kahi ʻōnaehana i kapa ʻia ʻo "lateral sling." Hoʻopaʻa kēia lateral sling i kou ʻūhā, kaulike iā ia, hoʻohuli iā ia, a hoʻoneʻe iā ia mai kēlā ʻaoʻao a i kēia ʻaoʻao. Hoʻomaka kēia sling ma kou ʻūhā, a laila holo i lalo i kou ʻūhā a hiki i kou kuli.

Hoʻomaka ia me kahi ʻiʻo liʻiliʻi ma ka ʻūhā i kapa ʻia ʻo Tensor Fascia Lata a hoʻopau me ka Iliotibial Band. Hoʻopili ʻia nā ʻiʻo ʻekolu ma kēia kaula ʻaoʻao e ke aʻalolo hoʻokahi. ʻO ia ka Superior Gluteal Aʻalolo.

He aha nā kūlana olakino e hiki ke hoʻopilikia i ko mākou mau ʻiʻo gluteal?

Aia kekahi mau kūlana maʻamau e hiki ke hoʻopilikia i kā mākou glutes, a he mea maikaʻi hoʻi e ʻike iā lākou.

ʻEha o ke aʻalolo Gluteal

Inā ua hōʻino ʻia ke Aʻalolo Gluteal Superior, ka mea e hoʻopili ai i nā ʻiʻo o ka Lateral Sling, hiki i nā ʻiʻo ke lilo i nāwaliwali a hana ʻole paha. Hiki i kēia ke paʻakikī i ka hana ʻana i kekahi mau neʻe ʻana, e like me ka hoʻoneʻe ʻana i ka ʻūhā mai kēlā ʻaoʻao a i kēia ʻaoʻao a me ka hoʻohuli ʻana iā ia.

Eia kekahi, ʻaʻole hiki i kēia mau ʻiʻo ke mālama i ka pelvis i ka paʻa i ka wā e hele ana. Hiki i kēia ke alakaʻi i kahi ʻano hele wāwae i kapa ʻia ʻo "Trendelenburg Gait". Ua ʻike paha ʻoe e hoʻoluliluli ana kekahi poʻe i ko lākou mau ʻūhā mai kēlā ʻaoʻao a i kēia ʻaoʻao ke hele lākou. ʻO kēia paha kekahi kumu o kēia ʻano. I ka ʻōlelo maʻalahi, ke hāpai ʻoe i kekahi wāwae, hāʻule kekahi ʻūhā.

ʻO nā kumu maʻamau no kēia:

• Ka haki ʻana o ka ʻūhā a i ʻole ka haki ʻana o ka ʻūhā.
• ʻO nā ʻoki ʻūhā, no ka laʻana, ke ʻoki pani ʻūhā.
• Ka Inikini Intramuscular i Kuhihewa ʻia.
• Nā maʻi paʻa a i ʻole kaomi ʻana o nā aʻalolo.

I kekahi manawa, hiki ke hōʻino ʻia ka "Inferior Gluteal Acid" e kaohi ana i ka ʻiʻo Gluteus Maximus no kēia mau kumu. Inā hana ʻia kēia, hiki ke paʻakikī loa ka hana ʻana i nā mea e like me ke kū ʻana a i ʻole ke piʻi ʻana i nā alapiʻi.

Ka nāwaliwali o ka ʻiʻo Glute a me ka pale ʻana

ʻAʻole hana maoli kou ʻiʻo gluteus maximus. Hana wale ia i ka wā o nā neʻe mana e like me ke kū ʻana, ka holo ʻana, a me ka lele ʻana. No laila , inā ʻoe e noho ma kahi hoʻokahi no ka manawa lōʻihi , nāwaliwali a luhi ia no ka mea ʻaʻole i hoʻohana pono ʻia.

E noʻonoʻo e pili ana i ia mea, ua like ia me ka mīkini i hoʻohana ʻole ʻia, e popo a pau ka hana ma hope o kekahi manawa.

Inā he ʻeha a paʻa paha i nā ʻiʻo ʻē aʻe, hiki i kēlā ke pale i kāu glutes mai ka hana pono ʻana. Hiki i kēia ke alakaʻi i nā kaulike ʻole o nā ʻiʻo, a i ka nāwaliwali ʻana o nā glutes, hāʻule ka nui o ke kaumaha ma luna o nā ʻiʻo a me nā ʻiʻo ʻē aʻe.

Ua ʻike nā kauka hiki i nā ʻiʻo gluteal nāwaliwali ke hana i nā ʻano ʻeha like ʻole. Nā laʻana:

• ʻO ka Dead Butt Syndrome / Gluteal Amnesia: ʻO kēia ka manawa e "poina" ai nā ʻiʻo gluteal i kā lākou hana. He mea maʻamau kēia i ka poʻe e noho lōʻihi ana.
• Ka ʻūmiʻi ʻana o ka Hamstring.
• ʻEha Kua Lalo.

Hiki i nā glutes nāwaliwali ke kōkua i nā ʻeha hoʻohana nui ʻana, ʻoiai lākou e kau nei i ke kaumaha hou aʻe ma nā ʻiʻo ʻē aʻe.

• ʻO ka Gluteal Tendinopathy - ka mumū ʻana o nā aʻalolo o nā ʻiʻo gluteal.
• ʻO Trochanteric bursitis - kahi maʻi mumū e kū mai ana a puni ka hui ʻūhā.

He aha kaʻu e hana ai e mālama i ke olakino o koʻu glutes?

He mea nui ka neʻe ʻana no ke olakino o kou ʻōnaehana musculoskeletal. Pēlā nō hoʻi no kou mau glutes. ʻO ka neʻe olakino a mau ka lāʻau lapaʻau maikaʻi loa no ka pale ʻana i nā ʻano ʻeha ʻiʻo āpau.

Inā koi kāu hana iā ʻoe e noho no ka manawa lōʻihi, pono ʻoe e hana i nā hana e pale aku ai i ka pōʻino e hiki ke hana - nā mea e like me ka dead butt syndrome. ʻO ka hoʻomaha mau ʻana e ala aʻe a hele a puni, a me ka hana ʻana i kou wahi hana ergonomic, a i ʻole ma ke ʻano e paipai ai i ke olakino maikaʻi, hiki ke kōkua.

Hiki i nā hoʻomaʻamaʻa kikoʻī ke kōkua i ka pale ʻana a me ka mālama ʻana i nā pilikia glute. No ka laʻana, hiki i nā hoʻomaʻamaʻa e hoʻoikaika i kou ʻiʻo ke hoʻoikaika i kāu mau ʻōnaehana sling lateral a me posterior, me kou mau glutes.

Inā loaʻa iā ʻoe kahi pilikia me kou glutes, he manaʻo maikaʻi e ʻike i kahi mea hoʻōla kino. Hiki iā ia ke kuhikuhi i nā hoʻomaʻamaʻa kikoʻī e kūpono i kou kūlana. Hiki iā ʻoe ke ʻimi i ka ʻōlelo aʻoaʻo mai kahi mea hoʻomaʻamaʻa haʻuki e pili ana i nā hoʻomaʻamaʻa glute.

Ma ke ʻano he ʻano, ua nui aʻe ko mākou mau puʻupuʻu ma hope o ko mākou oki ʻana i ka hele ʻana ma ko mākou mau lima a hoʻomaka e hele ma ko mākou mau wāwae. No ka mea, ʻo lākou ka mea e mālama ai i ko mākou kino i ke kaulike a me ke kū pololei i ka wā e noho ai, kū ai, hele ai, a holo ai.

No laila, i mea e mālama ai i kēia olakino, pono mākou e hoʻomau i ka hana ʻana i kēlā mau neʻe āpau - ʻo ia hoʻi, pono mākou e hoʻomaʻamaʻa i ko mākou glutes ma ke ʻano kaulike.

Inā pili kou mau glutes i kahi maʻi olakino, e lilo ka hoʻoikaika kino i mea nui loa i kāu kaʻina hana hoʻoponopono hou.

ʻO ka mea hope loa, e hoʻomanaʻo i kēia (Leka Lawe-Home)

No laila, mai nā mea a mākou i kamaʻilio ai i kēia lā, maopopo paha iā ʻoe ke koʻikoʻi o kou mau ʻiʻo hope, a i ʻole nā ​​​​glutes, i kou kino.

• ʻAʻole wale ke nānā aku o nā glutes ikaika i ka maikaʻi, he mea nui hoʻi ia no kou neʻe ʻana, ke kūpaʻa, a me ke olakino o ke kua.
• Mai noho ma kahi hoʻokahi no ka manawa lōʻihi. I nā manawa hiki, e ala a hele wāwae iki, e hoʻoikaika kino i kou kino.
• E hoʻohui i nā hoʻomaʻamaʻa e pili ana i kou glutes i kāu hana maʻamau. Hiki iā ʻoe ke hoʻomaka me nā hoʻomaʻamaʻa maʻalahi e like me squats, lunges, a me nā glute bridges.
• Inā loaʻa iā ʻoe ka ʻeha mau ma kou puʻupuʻu, nā pūhaka, a i ʻole ke kua i lalo, e ʻimi pono i ke kōkua lapaʻau . ʻO ka nāwaliwali o nā glutes paha ke kumu.

E hoʻomanaʻo, e like me nā ʻāpana ʻē aʻe o kou kino, he mea nui ka mālama ʻana i kou mau glutes no ke ola olakino. No laila, mai poina e hāʻawi i kēia mau "limahana leo ʻole" o ʻoukou i kahi nānā iki e hoʻomaka ana i kēia lā!

ʻUala gluteal , glutes, ʻuala buttock, gluteus maximus, gluteus medius, gluteus minimus, maʻi butt make, nā hoʻomaʻamaʻa glute, ʻeha buttock