Sihlala phantsi, sima, sihamba, sibaleka... Usenokuba awuzange ucinge ngeqela lemisipha elikhulu nelinamandla emzimbeni wethu elisinceda senze konke oku. Ezo zimisipha ezisemaqatheni ethu. Ngokwezonyango, ezi sizibiza ngokuba zimisipha ye-gluteal. Ngokwesiqhelo, abantu abaninzi bazibiza ngokuba 'zii-glute'. Ke namhlanje, masithethe ngeenkcukacha ezithe vetshe ngeli qela lemisipha elingakhathalelwanga, kodwa elibaluleke kakhulu.
Zithini iiGluteal Muscles?
Ngamafutshane, ezi zimisipha ezisemazantsi eempundu zakho. Zikwindawo esezantsi embilinini wethu. Okumangalisayo kukuba, zezinye zezona misipha zinkulu nezinzima emizimbeni yethu.
Ezi zihlunu zegluteal zahlulwe zibe ziinxalenye ezintathu eziphambili. Njengomkhuluwa, umntakwethu ophakathi, kunye nomntakwethu omncinci.
- I-Gluteus maximus: Le yeyona msipha inkulu neyomeleleyo.
- I-Gluteus medius: Le yeyona iphakathi ngobukhulu.
- I-Gluteus minimus: Le yeyona msipha incinci kwezi zintathu.
Ezi zintathu zisebenza kunye njengeqela ukuze kube lula uninzi lweentshukumo zethu. Makhe sijonge ngokusondeleyo ezi zihlunu zintathu.
| Izihlunu | Inkcazo |
|---|---|
| I-Gluteus maximus | Yile nto idala imilo yeempundu. Yiyo eyona msipha inkulu nenamandla kakhulu kumphezulu. |
| I-Gluteus medius | Imile okwefeni. Ifumaneka phantsi kwe-gluteus maximus, ngasethanjeni lesinqe. |
| I-Gluteus minimus | Lo umile okwefeni, kodwa uncinci ngobukhulu. Lo ngumzimba onzulu kakhulu. Oko kukuthi, phantsi kwe-gluteus medius. |
Zithini iingenelo zezi zihlunu emizimbeni yethu?
Ezi zihlunu zintathu zisebenza kunye ukukunceda uhambe ngokukhuselekileyo. Khawucinge nje, ngaphandle kwazo, besingenakukwazi nokuma sithe nkqo. Nazi ezinye zezona misebenzi yazo iphambili:
- Ukuxhaswa kobunzima bomzimba: Ezi zihlunu zinceda ekuxhaseni ubunzima bomzimba wakho wonke ongasentla xa umi kwaye uhamba.
- Ukugcina i-pelvis yakho izinzile: Khawuthelekelele umi uphakamise umlenze omnye. Ezi zihlunu zisebenza kunye ukugcina i-pelvis yakho izinzile, ikugcine uthe nkqo kwaye ungathambeki kwelinye icala.
- Ukugcina ilungu lesinqe lizinzile: Oku kunceda ukudibanisa amathambo esinqe kunye nokuwagcina eqinile njengoko ithanga lakho lishukuma.
Sisebenzisa la malungu omzimba kwimisebenzi emininzi esiyenzayo yonke imihla. Umzekelo:
- Ukuhlala nokuma
- Ukuhamba ngeenyawo
- Ukuphakamisa imilenze, njengokunyuka izinyuko
- Ukubaleka
- Ukutsiba
Wonke umntu unomsebenzi okhethekileyo!
Nangona ezi zihlunu zisebenza njengeqela, nganye inemisebenzi ethile eyabelwe yona.
I-Gluteus maximus: Le yeyona misipha inkulu neyomeleleyo emzimbeni wethu. Isetyenziswa kakhulu nanini na xa ufuna amandla okuya phambili, njengokuma, ukubaleka, okanye ukunyuka izinyuko. Ikwanceda ukugcina umqolo wakho uthe tye kunye nezinqe zakho zilungelelene xa uhleli. Ukuba uchukumisa izinqe zakho njengoko umi esitulweni, uya kuziva le misipha iqinile.
I-Gluteus medius kunye ne-minimus: Ezi zihlunu zimbini zisebenza kunye ukunceda ukuhambisa amathanga akho. Ezi zihlunu zimbini zibaluleke kakhulu ekuthathweni nasekujikelezisweni kwamathanga.
Zeziphi iingxaki kunye nezifo ezinokwenzeka kwezi zihlunu?
Ixesha elininzi, sicinga ngezi zihlunu kuphela xa iimpundu zethu zibuhlungu ngosuku olulandelayo emva kokuzilolonga. Kodwa kukho iingxaki ezahlukeneyo zempilo ezinokuzichaphazela. Abantu abahlala kwindawo enye ixesha elide banokuba neengxaki ngakumbi.
Eyona nto ibalulekileyo kukuba ukuba ezi zihlunu ziba buthathaka, iziphumo zinokubonakala nakwezinye iindawo, njengentlungu yomqolo kunye nentlungu yamadolo.
Ngezantsi kukho ezinye zeengxaki eziqhelekileyo ezichaphazela ezi zihlunu.
| Ingxaki / imeko yezonyango | Kalula nje... |
|---|---|
| Ukulimala kwemithambo-luvo ye-Gluteal | Ukonakala kwemithambo-luvo elawula ezi zihlunu. Le meko inokubangelwa kukuphuma kwesinqe, ukwaphuka kwethambo, iingxaki ezivela kutyando lwesinqe, okanye umonakalo ovela kwiinaliti ezithile. Oku kunokubangela ukuba izihlunu zingasebenzi kakuhle kwaye zingakwazi ukuhamba ngokuqhelekileyo. |
| Ubuthathaka bemisipha ye-glute | Le yeyona ngxaki ixhaphakileyo. Ezi zihlunu ziba buthathaka kuba azisetyenziswa ngokwaneleyo. Ukuhlala esitulweni imini yonke, ukungazilolongi, njl.njl. kunokwenza buthathaka ngakumbi i-gluteus maximus. Abanye abantu babiza le "dead butt syndrome." |
| Ukuthintela i-glute | Oku kuthetha ukuba ngesizathu esithile izihlunu ze-gluteal azisebenzi kakuhle. Oku kunokwenzeka ngenxa yentlungu okanye ukuxinana kwezinye izihlunu ezikufutshane, okubangela ukuba izihlunu "zicime". Umzimba emva koko uzama ukubuyisela imisipha ngokusebenzisa ezinye izihlunu. Oku kunokukhokelela kwiimeko ezibizwa ngokuba yi-gluteal tendinopathy kunye ne-trochanteric bursitis. |
Ndingazigcina njani izihlunu zam zegluteal ziphilile?
Eyona mpendulo ilula nelungileyo koku kukuhlala usebenza . Inceda ukugcina yonke inkqubo yakho yemisipha isempilweni, kungekuphela nje kwamalungu akho omzimba.
Ngaba ungumntu ohlala phantsi uninzi lwemini?
Ngoko ke, zama ukongeza ezinye zezi zinto kwimisebenzi yakho yemihla ngemihla.
- Vuka rhoqo: Musa ukuhlala esitulweni iiyure ezininzi ngexesha. Ukuba kunokwenzeka, vuka uhambehamba ubuncinane kanye ngeyure. Nokuba usele amanzi okanye uhambahamba nje licebo elihle.
- Indlela echanekileyo yokuma: Xa uhleli, hlala phantsi esitulweni sakho uze ugcine umqolo wakho uthe nkqo.
- Ukuzilolonga: Kukho imithambo eqinisa amathambo entanyeni. Ukuzilolonga okufana nokuqubha, ukutyibiliza imilenze, kunye neebridges kulungile koku. Nangona kunjalo, ukuba unengxaki efana nentlungu yomqolo, qiniseka ukuba uqhagamshelana nogqirha wakho ngaphambi kokuba uqalise naluphi na umthambo.
- Inkxaso yoNyango loMzimba: Ngamanye amaxesha, ukuba ezi zihlunu zibuthathaka, kunokuba luncedo kakhulu ukufuna uncedo logqirha wezonyango. Banokuyila inkqubo yokuzilolonga efanelekileyo kuwe.
Khumbula, ukuba iintlungu zakho ezimpundu azipheli emva kweentsuku ezimbalwa zokuphumla, musa ukuzityeshela. Ngokuqinisekileyo bonana nogqirha ukuze ufumane unobangela.
Nangona singacingi ngayo loo nto, ezi zihlunu zegluteal zisebenza ngokungathethiyo emzimbeni wethu. Zihlala zisebenza ukuze zisigcine sime nkqo kwaye zenze kube lula ukuhamba kwethu. Ke ngoko, ukunika ezi zihlunu ingqalelo efunekayo nokuzigcina ziphilile kubaluleke kakhulu kwimpilo yethu iyonke.
Umyalezo Wokuya Ekhaya
- Izihlunu zegluteal zezinye zezona zihlunu zinkulu nezinamandla emzimbeni, ezikwizinqe zakho.
- Ezi zihlunu zinceda ukugcina umzimba wakho ulungelelene kwaye uzinzile ngalo lonke ixesha uhamba, ubaleka, uma, okanye uhlala phantsi.
- Ukuhlala kwindawo enye ixesha elide kakhulu yeyona nto ibangela ukuba ezi zihlunu zibe buthathaka, nto leyo enokubangela iintlungu emqolo nasedolweni.
- Ukuphila ubomi obusempilweni nokwenza umthambo ofanelekileyo kunokwenza ezi zihlunu zihlale ziphilile kwaye zomelele.
- Ukuba unentlungu ezimpundu ezihlala iintsuku ezingaphezu kwezimbalwa, kubaluleke kakhulu ukuba ungayityesheli kwaye ufune iingcebiso zonyango .
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