Kan thu a, kan ding a, kan kal a, kan tlan... Kan taksa chhunga taksa peng lian ber leh chak ber pakhat, heng zawng zawng ti tura min puitu hi i ngaihtuah lo mai thei. Chu chu kan hnute chhunga thau awmte chu an ni. Damdawi lamah chuan hengte hi gluteal muscles kan ti a. Thumal hman danah chuan mi tam tak chuan ‘glutes’ an ti bawk. Chuvangin vawiin hian he ngaihthah, mahse pawimawh tak tak muscle group chungchang hi chipchiar deuhin han sawi ila.
Gluteal Muscles te hi engte nge ni?
A awlsam zawngin, hengte hi i hnute chhunga thau awmte chu an ni. Kan core hnuai ber ah an awm a ni. Mak tak maiin kan taksaa taksa peng lian ber leh rit ber pawl an ni.
Heng gluteal muscle te hi hmunpui pathum ah an inthen a. Unaupa lian, unaupa lai tak, leh unaupa te ang maiin.
- Gluteus maximus: Hei hi ruh lian ber leh chak ber a ni.
- Gluteus medius: Hei hi a lian lo ber a ni.
- Gluteus minimus: Hei hi a pathum zingah chuan a te ber a ni.
Heng pathumte hian team angin kan thawk dun a, kan movement tam zawk hi a awlsam phah hle. Heng taksa ruh pathumte hi ngun zawkin han thlir ila.
| Tihrawl | Hrilhfiahna |
|---|---|
| Gluteus sang ber (Gluteus) a ni | Hei hi a bul berah chuan hnute pianzia siamtu a ni. A chunglam atanga taksa peng lian ber leh chak ber a ni. |
| Gluteus medius a ni | Fan ang maia insiam a ni. Gluteus maximus hnuaiah a awm a, hip bone lam a ni. |
| Gluteus minimus a ni | Hei pawh hi fan ang deuh a ni a, mahse a lian zawkah chuan a te zawk. Hei hi taksa ruh thuk ber a ni. Chu chu gluteus medius hnuaiah a ni. |
Heng taksa ruhte hian kan taksa tan eng hlawkna nge a neih?
Heng taksa peng pathumte hian him taka i che theih nan an thawk dun a ni. Ngaihtuah teh, anmahni tel lo chuan kan ding nghet thei lo ang. An hnathawh ber thenkhat chu hetiang hi a ni:
- Body weight support: Heng muscle te hian i ding leh i kal laiin i taksa chunglam zawng zawng rit zawng a support thei a ni.
- I pelvis nghet taka vawn: I ke pakhat chawi sangin i ding ang tih han ngaihtuah teh. Heng muscle te hian i pelvis chu a nghet reng theih nan an thawk dun a, ding chungin i ding reng a, a sir khatah i innghat lo.
- Hip joint nghet taka vawn: Hengte hian hip joint ruh te chu a inzawm khawm tir a, i kekawr a kal zel angin a nghet reng thei bawk.
Nitin hna pangngai kan tih tam takah hian heng glutes te hi kan hmang thin. Entir nan:
- Thut leh ding chhuak
- Kal
- Leg lifts, stairs chhoh ang chi te
- Tlan
- Jumping a ni
Mi zawng zawng hian hna bik kan nei vek!
Chûng ruhte chu pâwl anga thawk mah se, pakhat zel hian hna bik ruat an nei a ni.
Gluteus maximus: Hei hi kan taksa ruh lian ber leh chak ber a ni. Hma lam pan tur chuan chakna i mamawh apiangin hman a ni ber a, chu chu ding chhuak, tlan, emaw, stairs chhoh te hi a ni. Tin, i thut laiin i hnungzang a dinglam a, i hips a balance theih nan a pui bawk. Chair atanga i ding laiin i hnute i khawih chuan he ruh hi a nghet tih i hria ang.
Gluteus medius & minimus: Heng muscle pahnih te hian an thawk dun a, i kekawrte chu an che thei a ni. Heng muscle pahnih hi a bik takin thighs abduction leh rotation atan an pawimawh hle.
Heng taksa peng hrang hrangah hian eng harsatna leh natna nge lo awm thei?
A tam zawkah chuan heng ruh te hi exercise kan tih zawh hnua kan hnute a na a nih chauhvin kan ngaihtuah thin. Mahse hriselna lama harsatna chi hrang hrang, anmahni nghawng thei a awm. A bik takin hmun khata rei tak ṭhute hian heng harsatnate hi an nei nasa hle.
A pawimawh ber chu heng ruh te hi a chak lo a nih chuan a nghawng chu hmun dangah a lang thei a, chu chu hnungzang na leh khup na te hi a ni.
A hnuaia tarlan te hi heng taksa peng hrang hrangte tichhe thei harsatna tlanglawn thenkhat tarlan a ni.
| Buaina / damdawi lam dinhmun | A awlsam zawngin... |
|---|---|
| Gluteal nerve hliam a awm | Heng muscle te control tu nerve te tihchhiat. Hetiang dinhmun hi hip dislocation, ruh tliak, hip surgery avanga harsatna awm, injection thenkhat avanga chhiatna thleng thei a ni. Hei hian taksa ruhte chu a tichak lo thei a, a pangngaiin a che thei lo thei bawk. |
| Glute muscle chak lohna | Hei hi buaina tam ber a ni. Heng muscle te hi an hman tawk loh avangin an chak lo thin. Nilengin chair-a thut, exercise lak loh, etc. hian a bik takin gluteus maximus a tichak lo thei hle. Mi thenkhat chuan hei hi "dead butt syndrome" an ti bawk. |
| Glute tihkhawtlai a ni | Hei hian eng emaw chhan vangin gluteal muscle te hi a thawk tha lo tihna a ni. Hei hi a bul hnaia tissue dangte natna emaw, tightness emaw vang a ni thei a, chu chuan taksa ruhte chu "a off" tir thei a ni. Chumi hnuah taksa chuan taksa peng dang hmangin a compensate a tum a ni. Hei hian gluteal tendinopathy leh trochanteric bursitis tih ang chi natna a thlen thei a ni. |
Engtin nge ka gluteal muscle te hi ka hrisel theih ang?
Hei hi chhanna tha ber leh awlsam ber chu active taka awm hi a ni . I glutes chauh ni lovin i musculoskeletal system zawng zawng hrisel taka awm tir a ni.
Ni tam zawk thut thin mi i ni em?
Chuvangin, heng thil thenkhat hi i nitin nunphungah hian dah belh tum ang che.
- Tho fo rawh: Chair-ah darkar tam tak ṭhu suh. A theih chuan tho la, darkar khatah vawi khat tal kal kual rawh. Tui in tur emaw, kal kual mai mai emaw pawh hi thil tha tak a ni.
- Posture dik: Thut laiin i chair-ah hnunglam hawiin i hnungzang chu dinglam hawiin dah la.
- Exercise: Glutes tichaktu exercise a awm. Chumi atan chuan squats, lunges, leh bridges ang chi exercise te hi a tha hle. Mahse, hnungzang natna ang chi harsatna i neih chuan eng exercise pawh i tan hmain doctor rawn hmasa phawt ang che.
- Physical Therapy Support: A chang chuan heng ruh te hi a chak lo a nih chuan physical therapist tanpuina lak hi a \angkai hle thei a ni. I tana tha tur exercise program an design thei a ni.
Ni engemaw zat chawlh hnua i hnute natna a reh loh chuan ngaihthah suh tih hre reng ang che. A chhan hriat tumin doctor hmu ngei ang.
Kan ngaihtuah ngai lo nain heng gluteal muscle te hi kan taksa silent worker an ni. Min ding reng tur leh kan che vel awlsam zawk nan an thawk reng a ni. Chuvangin heng ruhte hi a tul anga ngaihsak leh hrisel taka vawn hi kan hriselna pum pui atan a pawimawh hle.
Take-Home Thuchah a ni
- Gluteal muscles hi taksaa muscle group lian ber leh chak ber pawl a ni a, i hnute chhungah a awm a ni.
- Heng taksa pengte hian i kal apiangin, i tlan apiangin, i ding apiangin, i thut apiangin i taksa chu a inthlau leh nghet tlat turin a pui thin.
- Hmun khata rei tak ṭhut hi heng ruhte chak lohna chhan lian tak a ni a, chu chuan hnungzang leh khup na a thlen thei a ni.
- Active lifestyle nun leh exercise dik tak tih hian heng muscle te hi a ti hrisel a, a tichak thei bawk.
- Ni engemaw zat aia rei hnute na i neih chuan ngaihthah loh a, damdawi lam thurawn lak a pawimawh hle.
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