Wi kin sidɔm, tinap, waka, rɔn... Sɔntɛm yu nɔ bin dɔn tink bɔt wan pan di big ɛn pawaful mɔsul grup dɛn na wi bɔdi we de ɛp wi fɔ du ɔl dis. Na dɛn mɔsul dɛn de na wi bɔdi. Fɔ mɛn pipul dɛn, wi kin kɔl dɛn tin ya di gluteal mɔsul dɛn. We dɛn yuz wɔd dɛn we dɛn kin tɔk, bɔku pipul dɛn kin kɔl dɛn bak ‘glute.’ So tide, lɛ wi tɔk smɔl mɔ bɔt dis mɔsul grup we dɛn nɔ de tek tɛm wit, bɔt we rili impɔtant.
Wetin na di Gluteal Muscles?
Fɔ tɔk am simpul wan, na dɛn mɔsul dɛn ya na yu bɔdi. Dɛn de na di bottom pat pan wi kɔr. I sɔprayz fɔ no se dɛn na wan pan di mɔsul grup dɛn we big ɛn ebi pas ɔl na wi bɔdi.
dis gluteal mכsul dεm dεn sheb to tri men pat dεm. Lɛk big brɔda, midul brɔda, ɛn smɔl brɔda.
- Gluteus maximus: Dis na di mɔsul we big pas ɔl ɛn we strɔng pas ɔl.
- Gluteus medius: Dis na di wan we gɛt midul saiz.
- Gluteus minimus: Dis na di smɔl mɔsul pan di tri.
Dɛn tri ya de wok togɛda as tim fɔ mek bɔku pan wi muvmɛnt dɛn izi. Lɛ wi tek tɛm luk dɛn tri mɔsul ya.
| Mɔsul | Tɔk bɔt |
|---|---|
| Gluteus maksimas we de na di bɔdi | dis na di fכs tin we de mek di bכtכm shep. Na di mɔsul we big pas ɔl ɛn we gɛt pawa pas ɔl na di wɔl. |
| Gluteus medius we de na di bɔdi | I shep lɛk fan. i de כnda di gluteus maximus, tכwεd di hip bon. |
| Gluteus minimus we de na di bɔdi | Dis bak shep lɛk fan, bɔt i smɔl pan saiz. Dis na di mɔsul we dip pas ɔl. Dat min se, ɔnda di gluteus medius. |
Wetin na di bɛnifit dɛn we dɛn mɔsul ya de gi wi bɔdi?
Dɛn tri mɔsul dɛn ya de wok togɛda fɔ ɛp yu fɔ muv fayn fayn wan. Jɔs tink se, if dɛn nɔ bin de, wi nɔ bin fɔ ivin ebul fɔ tinap stret. Na sɔm pan di men wok dɛn we dɛn kin du:
- di wet we yu de sɔpɔt yu bɔdi: Dɛn mɔsul ya de ɛp fɔ sɔpɔt di wet na yu wan ol ɔpa bɔdi we yu tinap ɛn waka.
- Fɔ mek yu bɔdi nɔ chenj: Imajin se yu tinap wit wan leg we yu es ɔp. dis mכsul dεm de wok tכgeda fכ mek yu bכdi stebul, we de mek yu tinap stret εn nכ de le wan sayd.
- fכ kip di hip jכint stebul: dεn ya de εp fכ kכnekt di bon dεm na di hip jכint tכgeda εn kip dεm stebul we yu thigh de muv.
Wi kin yuz dɛn glut ya fɔ bɔku pan di nɔmal wok dɛn we wi kin du ɛvride. Fɔ ɛgzampul:
- Sidɔm ɛn tinap
- De waka
- Leg lift, lɛk fɔ klaym stej
- De rɔn
- Fɔ jomp
Ɔlman gɛt spɛshal wok!
Pan ɔl we dɛn mɔsul dɛn ya de wok as grup, ɛni wan pan dɛn gɛt patikyula wok dɛn we dɛn dɔn gi dɛn fɔ du.
Gluteus maximus: Dis na di mɔsul we big ɛn strɔng pas ɔl na wi bɔdi. Dɛn kin yuz am mɔ ɛnitɛm we yu nid pawa fɔ go bifo, lɛk fɔ tinap, rɔn, ɔ fɔ klaym stej. I de ɛp bak fɔ mek yu bak stret ɛn yu hip dɛn balans we yu sidɔm. If yu tɔch yu bɔdi we yu tinap na chia, yu go fil se dis mɔsul tayt.
Gluteus medius & minimus: Dɛn tu mɔsul ya de wok togɛda fɔ ɛp fɔ muv yu shɔl. dis tu mכsul dεm implεnt spεshal fכ abdukshכn εn rotashכn fכ di tכŋ dεm.
Us prɔblɛm ɛn sik dɛn kin apin na dɛn mɔsul ya?
Bɔku tɛm, wi kin jɔs tink bɔt dɛn mɔsul ya we wi bɔt de at di nɛks de afta wi dɔn du ɛksɛsayz. Bɔt difrɛn kayn wɛlbɔdi prɔblɛm dɛn de we kin afɛkt dɛn. Pipul dɛn we kin sidɔm na wan ples fɔ lɔng tɛm kin gɛt dɛn prɔblɛm ya mɔ.
Di tin we impɔtant pas ɔl na dat if dɛn mɔsul ya wik, di ifɛkt kin sho na ɔda say dɛn lɛk bak pen ɛn ni pen.
Dis dɔŋ ya na sɔm prɔblɛm dɛn we kin apin we kin afɛkt dɛn mɔsul ya.
| Prɔblɛm / mɛdikal kɔndishɔn | Fɔ tɔk am simpul wan... |
|---|---|
| Gluteal nerve injuri we pɔsin kin gɛt | Damej pan di nerv dɛm we de kɔntrol dɛn mɔsul dɛm ya. Dis sik kin kam bikɔs yu hip de kɔmɔt na yu bɔdi, yu bon brok, yu gɛt prɔblɛm dɛn we yu du ɔpreshɔn pan yu hip, ɔ we sɔm injɛkshɔn dɛn dɔn pwɛl. Dis kin mek di mɔsul dɛn paralayz ɛn nɔ kin ebul fɔ muv nɔmal wan. |
| Glute mɔsul wik | Dis na di prɔblɛm we bɔku pipul dɛn kin gɛt. Dɛn mɔsul dɛn ya kin wik bikɔs dɛn nɔ kin yuz dɛn fayn. Fɔ sidɔm na chia ɔl di de, nɔ fɔ ɛksesaiz, ɛn ɔda tin dɛn kin mek di gluteus maximus wik mɔ. Sɔm pipul dɛn kin kɔl dis bak "dead butt syndrome." |
| Glute inhibishɔn | dis min se fכ sכm rizin di gluteal mכsul dεm nכ de wok fayn. dis kin apin biכs fכ pen כ tayt na כda tisu dεm we de nia, we de mek di mכsul dεm "tכn כf". Dɔn di bɔdi kin tray fɔ kɔmpɛns bay we i de yuz ɔda mɔsul dɛn. dis kin mek yu gεt kכndyushכn dεm we dεn kכl gluteal tendinopathy εn trochanteric bursitis. |
Aw a go mek mi gluteal mɔsul dɛn gɛt wɛlbɔdi?
Di bɛst ɛn simpul ansa fɔ dis na fɔ de aktif . I de ɛp fɔ mek yu ɔl yu mɔsul ɛn skel sistɛm gɛt wɛlbɔdi, nɔto jɔs yu glut.
Yu na pɔsin we kin sidɔm bɔku pan di de?
So, tray fɔ ad sɔm pan dɛn tin ya to di tin dɛn we yu kin du ɛvride.
- Get up often: Nɔ sidɔm na chia fɔ lɔng lɔng tɛm. If i pɔsibul, grap ɛn waka rawnd wan tɛm ɛvri awa. Ivin fɔ jɔs drink wata ɔ waka rawnd na fayn tin.
- Di rayt we fɔ tinap: We yu sidɔm, ledɔm bak na yu chia ɛn kip yu bak stret.
- Ɛksesaiz: Ɛksesaiz dɛn de we de mek di glut dɛn strɔng. Ɛksesaiz lɛk skwatin, lɔng, ɛn brij fayn fɔ dis. Bɔt if yu gɛt prɔblɛm lɛk bak pen, mek shɔ se yu go to yu dɔktɔ bifo yu bigin ɛni ɛksesaiz.
- Sɔpɔt fɔ Fizik Tɛrapi: Sɔntɛnde, if dɛn mɔsul ya wik, i kin rili ɛp fɔ aks fɔ ɛp frɔm pɔsin we de mɛn yu bɔdi. Dɛn kin disayn ɛksɛsayz program we go fayn fɔ yu.
Mɛmba se if yu bɔdi pen nɔ go afta sɔm dez we yu dɔn rɛst, nɔ ignore am. Fɔ tru, yu fɔ go to dɔktɔ fɔ no wetin mek i apin.
Pan ɔl we wi nɔ de tink bɔt am, dɛn gluteal mɔsul ya na di wan dɛn we de wok na wi bɔdi we nɔ de tɔk natin. Dɛn de wok ɔltɛm fɔ mek wi tinap stret ɛn mek i izi fɔ mek wi muv. So, fɔ gi dɛn mɔsul ya di atɛnshɔn we wi nid ɛn fɔ mek dɛn gɛt wɛlbɔdi rili impɔtant fɔ wi ɔl wɛlbɔdi.
Mɛsej we dɛn kin kɛr go na os
- di gluteal mכsul dεm na wan pan di big εn strכng mכsul grup dεm na di bכdi, we de na yu bכtכm.
- Dɛn mɔsul ya kin ɛp fɔ mek yu bɔdi balans ɛn stebul ɛvri tɛm we yu de waka, rɔn, tinap, ɔ sidɔm.
- Fɔ sidɔm na di sem pozishɔn fɔ tu lɔng na di men tin we kin mek dɛn mɔsul ya wik, we kin mek yu gɛt pen na yu bak ɛn yu ni.
- If yu liv aktif layf ɛn du di rayt ɛgzampul dɛn, dat kin mek dɛn mɔsul dɛn ya gɛt wɛlbɔdi ɛn strɔng.
- If yu gɛt pen na yu bɔdi we de te pas sɔm dez, i rili impɔtant fɔ mek yu nɔ ignore am ɛn go to dɔktɔ .
💬 Comments (0)
No kɔmɛnt nɔ de yet. Ad yu kɔmɛnt ya fɔ di fɔs tɛm.
Ad yu kɔmɛnt