Kodi mumadziwa zinthu izi zokhudza glutes anu?

Kodi munayamba mwaganizirapo za matako anu? Timawagwiritsa ntchito pazinthu zambiri pa moyo wathu watsiku ndi tsiku, sichoncho? Koma nthawi zambiri sitimaganizira kwambiri za iwo. Lero tikambirana za gawo lofunika kwambiri la thupi lanu, matako. Awa si matako anu okha, komanso ndi ofunikira kwambiri pa thanzi lanu, kuyenda kwanu, komanso thanzi la msana.

Kodi minofu ya gluteal iyi ndi chiyani? Tiyeni tipeze yankho mosavuta!

Mwachidule, "glutes" yanu ndi minofu yomwe ili m'matako anu. Imapangidwa ndi zigawo zitatu zazikulu:

• Gluteus Maximus: Uwu ndiye minofu yayikulu komanso yamphamvu kwambiri pa minofu itatuyi.
• Gluteus Medius: Iyi ndi minofu yapakatikati.
• Gluteus Minimus: Iyi ndi minofu yaying'ono kwambiri mwa minofu itatu yonse.

Taganizirani za iwo ngati abale atatu omwe amagwira ntchito limodzi. Ma glute ndi amodzi mwa magulu akuluakulu komanso olemera kwambiri a minofu m'thupi lanu. Kukhala ndi ma glute amphamvu kumathandiza kuti chiuno chanu chikhale cholimba komanso kumathandizira kulemera kwa thupi lanu pamene mukuyenda.

N’chifukwa chiyani minofu ya gluteal iyi ndi yofunika kwambiri kwa ife? Kodi imagwira ntchito bwanji?

Matumbo anu amathandiza chiuno chanu. Chiuno ichi chili ngati maziko a mafupa anu a axial. Chifukwa chake, minofu iyi ndi yofunika kwambiri poyendetsa thupi lanu. Taganizirani izi, matumbo awa amathandiza pafupifupi zochita zonse za tsiku ndi tsiku zomwe mumachita, monga kukhala pansi, kuyimirira, kuyenda, kukwera masitepe, kuthamanga, ndi kulumpha.

Ma glute awa amathandizanso kulimbitsa mafupa anu a m'chiuno mukasuntha. Amateteza chiuno chanu kuti chisagwedezeke kumbali imodzi mukayika kulemera pa mwendo umodzi, ndipo amasunga mafupa anu a m'chiuno m'malo awo mukasuntha chiuno chanu. Ali ngati anangula pa sitimayo, zomwe zimapangitsa thupi lanu kukhala lolimba.

Kodi chimachitika ndi chiyani ku minofu ya Gluteus Maximus?

Minofu ya gluteus maximus ndi minofu yayikulu komanso yamphamvu kwambiri m'thupi lanu. Imagwiritsidwa ntchito kwambiri mukafuna mphamvu kuti mupite patsogolo, mwachitsanzo mukayimirira, kuyenda, kuthamanga, kapena kukwera masitepe. Kusuntha konseku kumafuna kuti mutambasule fupa la ntchafu yanu (femur).

Minofu ya gluteus maximus ndi yomwe imakuthandizani kuti chiuno chanu chikhale cholunjika bwino komanso kuti thupi lanu likhale loyima bwino mukakhala pansi, polimbana ndi mphamvu yokoka. Imathandizanso kuti thupi lanu likhale lolimba mukamayimirira ndi mwendo umodzi, komanso minofu ina ya gluteal.

Kodi chimachitika ndi chiyani ku minofu ya Gluteus Medius ndi Gluteus Minimus?

Gluteus Medius ndi Gluteus Minimus amagwira ntchito limodzi kuti akuthandizeni kunyamula ndi kuzunguliza ntchafu yanu mkati ndi kunja. Ndiwofunikanso kuti chiuno ndi m'chiuno mwanu zikhale zolimba mukamayenda.

Kodi ma glute awa ali kuti kwenikweni?

Malo anu okhala ndi gluteal ali kumbuyo kwa chiuno chanu, komwe msana wanu umakumana ndi miyendo yanu. Minofu yanu ya gluteal imalumikizana ndi mafupa a chiuno, makamaka ilium, fupa lalikulu, lopindika mbali zonse ziwiri za fupa lanu la chiuno.

Matako anu si okhawo omwe ali ndi ma glutes, koma ndi akuluakulu komanso oyandikira kwambiri pakhungu . Ndi omwe amapanga matako anu ndipo amagwira ntchito yambiri m'derali. Kuphatikiza apo, pali minofu yaying'ono komanso yozama yomwe imathandiza pa ntchitoyi.

Kodi Gluteus Maximus ili kuti?

Minofu ya gluteus maximus ndi minofu yaikulu yomwe ili mkati mwa matako anu, yomwe ili pafupi ndi khungu. Imayamba m'malo angapo m'chiuno mwanu, imazungulira kumbuyo kwanu, ndikulumikizana ndi fupa la ntchafu yanu (femur).

Minofu ya gluteus maximus iyi imaphimba gawo la gluteus medius yanu, ma rotator akuya a m'chiuno, ndi chiyambi cha hamstrings yanu. Ngati muyika dzanja lanu pamatako anu pamene mukukwera sitepe, mudzamva minofu iyi ikuchepa.

Ndi ziwalo zina ziti za thupi zomwe minofu ya Gluteus Maximus imagwira ntchito nazo?

Minofu yanu ya gluteus maximus imalumikizana ndi minofu ina yofewa kuti ipange dongosolo lotchedwa "posterior oblique sling." "Anatomy slings" kapena "myofascial slings" awa ndi maukonde a minofu omwe amagwira ntchito limodzi mukasuntha. Taganizirani ngati ukonde wopangidwa ndi mikanda yambiri ya rabara yolumikizidwa pamodzi.

Posterior Sling iyi imayamba kuchokera ku minofu ya kumbuyo kwanu (Latissimus Dorsi), kenako imadutsa m'matako anu ndikulumikizana ndi chiuno china. Panjira, imadutsanso mu minofu yotchedwa "Thoracolumbar Fascia". Ntchito yake yayikulu ndikusunga chiuno chanu ndi thupi lanu kukhala zokhazikika.

Kodi Gluteus Medius ndi Gluteus Minimus zili kuti?

Gluteus medius ndi minofu yotakata, yooneka ngati fan. Ili pakati pa gluteus maximus ndi gluteus minimus. Imaphimba pamwamba pa ilium, imafalikira m'chiuno, ndipo imamatira pamwamba pa fupa la ntchafu.

Kumbuyo kwa minofu iyi kuli pansi pa gluteus maximus, ndipo kutsogolo kuli pansi pa fascia yakuya ya m'chiuno. Minofu ya gluteus medius imaphimba minofu yaying'ono, komanso yooneka ngati fan, ya gluteus minimus, yomwe ndi yaying'ono kwambiri kuposa iyo.

Ndi ziwalo zina ziti zomwe Gluteus Medius ndi Gluteus Minimus amagwira ntchito nazo?

Ma gluteus medius ndi gluteus minimus anu ndi gawo la dongosolo lotchedwa "lateral sling." Ma lateral sling awa amalimbitsa chiuno chanu, amachilinganiza, amachizungulira, ndikuchisuntha kuchokera mbali imodzi kupita mbali ina. Ma sling awa amayambira m'chiuno mwanu, kenako amatsika pansi pa ntchafu yanu mpaka pa bondo lanu.

Imayamba ndi minofu yaying'ono, yapamwamba m'chiuno yotchedwa Tensor Fascia Lata ndipo imatha ndi Iliotibial Band. Minofu yonse itatu yomwe ili mu lateral sling iyi imayendetsedwa ndi mitsempha yomweyo. Umenewo ndi Superior Gluteal Nevve.

Ndi matenda ati omwe angakhudze minofu yathu ya gluteal?

Pali matenda ambiri omwe amakhudza minyewa ya m'mimba, ndipo ndi bwino kuwadziwa.

Kuvulala kwa Mitsempha ya Gluteal

Ngati Superior Gluteal Nevve, yomwe imasunga minofu ya Lateral Sling, yawonongeka, minofuyo imatha kufooka kapena kusagwira ntchito. Izi zingapangitse kuti zikhale zovuta kuchita mayendedwe ena, monga kusuntha chiuno kuchokera mbali imodzi kupita mbali ndikuchizungulira.

Komanso, minofu imeneyi singathe kusunga chiuno chili cholimba pamene mukuyenda. Izi zingayambitse kuyenda kotchedwa "Trendelenburg Gait". Mwina mwaona kuti anthu ena amagwedeza chiuno chawo kuchokera mbali imodzi kupita mbali akamayenda. Ichi chingakhale chifukwa chimodzi cha vutoli. Mwachidule, mukakweza mwendo umodzi, chiuno china chimatsika.

Zifukwa zodziwika bwino za izi ndi izi:

• Kusweka kwa chiuno kapena kusweka kwa chiuno.
• Opaleshoni ya m'chiuno, mwachitsanzo, opaleshoni yobwezeretsa m'chiuno.
• Jakisoni wa m'mitsempha wolakwika.
• Matenda a Mitsempha kapena Kupsinjika.

Kawirikawiri, "Inferior Gluteal Nevve" yomwe imalamulira minofu ya Gluteus Maximus imathanso kuwonongeka pazifukwa izi. Ngati izi zitachitika, zingakhale zovuta kwambiri kuchita zinthu monga kuimirira kapena kukwera masitepe.

Kufooka kwa Minofu ya Glute ndi Kuletsa

Minofu yanu ya gluteus maximus nthawi zambiri sigwira ntchito. Imagwira ntchito pokhapokha mukamayenda mwamphamvu monga kuyimirira, kuthamanga, ndi kulumpha. Chifukwa chake ngati mutakhala pamalo amodzi kwa nthawi yayitali , imafooka komanso kutopa chifukwa sikugwiritsidwa ntchito bwino.

Taganizirani, zili ngati makina osagwiritsidwa ntchito, zimatuluka dzimbiri ndipo zimasiya kugwira ntchito pakapita kanthawi.

Ngati pali kupweteka kapena kulimba m'minofu ina, zimenezo zingalepheretsenso minyewa yanu kugwira ntchito bwino. Izi zingayambitse kusalingana kwa minofu, ndipo pamene minyewa ya m'minofu imafooka, kupsinjika kwambiri kumagwera pa minofu ndi minofu ina.

Madokotala apeza kuti minofu yofooka ya gluteal ingayambitse matenda osiyanasiyana opweteka. Zitsanzo:

• Matenda a Dead Butt / Gluteal Amnesia: Apa ndi pamene minofu ya gluteal "imaiwala" zomwe imachita. Izi zimachitika kawirikawiri mwa anthu omwe amakhala nthawi yayitali.
• Kupweteka kwa Hamstring.
• Ululu Wam'munsi Wa Msana.

Mafupa ofooka a m'chiuno angathandizenso kuvulala mopitirira muyeso, chifukwa amaika mphamvu yowonjezera pa minofu ina. Zitsanzo:

• Gluteal Tendinopathy - kutupa kwa tendon ya minofu ya gluteal.
• Trochanteric Bursitis - Matenda otupa omwe amapezeka mozungulira cholumikizira cha m'chiuno.

Kodi ndingatani kuti matumbo anga akhale athanzi?

Kuyenda ndikofunika kwambiri pa thanzi la minofu ndi mafupa anu. N'chimodzimodzinso ndi mafupa anu. Kuyenda bwino komanso nthawi zonse ndi mankhwala abwino kwambiri opewera mitundu yonse ya ululu wa minofu.

Ngati ntchito yanu ikufuna kuti mukhale pansi kwa nthawi yayitali, muyenera kuchitapo kanthu kuti mupewe kuwonongeka komwe kungayambitse - zinthu monga dead butt syndrome. Kupuma nthawi zonse kuti mudzuke ndikuyenda, komanso kukonza malo anu ogwirira ntchito kukhala abwino, kapena mwanjira yolimbikitsa thanzi labwino, kungathandize.

Maseŵero olimbitsa thupi enaake angathandizenso kupewa ndi kuchiza mavuto a gluteal. Mwachitsanzo, maseŵero olimbitsa thupi omwe amalimbitsa pakati panu amatha kulimbitsa machitidwe anu a sling a mbali ndi kumbuyo, kuphatikizapo gluteal yanu.

Ngati muli kale ndi vuto la gluteus yanu, ndi bwino kuonana ndi katswiri wa physiotherapy. Iye akhoza kukupatsani masewera olimbitsa thupi omwe akugwirizana ndi vuto lanu. Mukhozanso kupempha upangiri kwa mphunzitsi wa masewera olimbitsa thupi okhudza masewera olimbitsa thupi a gluteus.

Monga mtundu wa nyama, mafupa athu a m'chiuno anakula kwambiri titasiya kuyenda ndi manja athu ndikuyamba kuyenda ndi miyendo yathu. Izi zili choncho chifukwa ndi omwe amathandiza kuti matupi athu azikhala olimba komanso owongoka tikakhala pansi, kuima, kuyenda, ndi kuthamanga.

Choncho, kuti izi zikhale zathanzi, tiyenera kupitiriza kuchita mayendedwe onsewo - zomwe zikutanthauza kuti tiyenera kuchita maseŵera olimbitsa thupi a glutes athu moyenera.

Ngati minyewa yanu ya m'chiuno yakhudzidwa ndi vuto la thanzi, kuchita masewera olimbitsa thupi kudzakhala gawo lofunika kwambiri pakubwezeretsa thupi lanu.

Pomaliza, kumbukirani izi (Uthenga Wopita Nawo Kunyumba)

Kotero, kuchokera pa zomwe takambirana lero, mwina mukumvetsa kufunika kwa minofu ya matako anu, kapena glutes, ku thupi lanu.

• Mafupa olimba a m'chiuno samangowoneka bwino okha, komanso ndi ofunikira kwambiri pakuyenda bwino, kukhazikika, komanso thanzi la msana.
• Pewani kukhala pamalo amodzi kwa nthawi yayitali. Nthawi iliyonse ikatheka, imirirani ndikuyenda pang'ono, zomwe zimapatsa thupi lanu masewera olimbitsa thupi pang'ono.
• Onjezani masewera olimbitsa thupi omwe amayang'ana kwambiri matumbo anu a m'mimba pa zochita zanu za tsiku ndi tsiku. Mutha kuyamba ndi masewera olimbitsa thupi osavuta monga squats, lunges, ndi glute bridges.
• Ngati mukumva kupweteka kosalekeza m'matako, m'chiuno, kapena pansi pa msana, onetsetsani kuti mwapeza upangiri wa dokotala . Kufooka kwa matumbo kungakhale chifukwa chake.

Kumbukirani, monga ziwalo zina zonse za thupi lanu, kusamalira mafupa anu ndikofunikira kuti mukhale ndi moyo wathanzi. Chifukwa chake, musaiwale kupatsa "antchito chete" anu awa chidwi kuyambira lero!

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