Ngaba ubuzazi ezi zinto malunga namalungu akho omzimba?

Ngaba wakha wacinga ngokwenene ngee-glutes zakho? Sizisebenzisela izinto ezininzi ebomini bethu bemihla ngemihla, akunjalo? Kodwa uninzi lwexesha asicingi kangako ngazo. Ngoko ke namhlanje siza kuthetha ngenxalenye ebaluleke kakhulu yomzimba wakho, ii-glutes. Ezi azizo nje iimpundu zakho, zikwabaluleke kakhulu ekulinganiseni kwakho, ekushukumeni, nakwimpilo yomqolo.

Zithini ezi zihlunu zegluteal? Masifumanise ngokulula!

Ngamafutshane, "iiglutes" zakho zizihlunu ezikwizinqe zakho. Zenziwe ziinxalenye ezintathu eziphambili:

• I-Gluteus Maximus: Le yeyona msipha inkulu neyomeleleyo kwezi zintathu.
• I-Gluteus Medius: Le yimisipha ephakathi ngobukhulu.
• I-Gluteus Minimus: Le yeyona mihlunu mincinci kwezi zintathu.

Cinga ngabo njengabazalwana abathathu abasebenza kunye. Iiglutes zezinye zezona qela zinkulu nezinzima emzimbeni wakho. Ukuba neeglutes ezomeleleyo kunceda ukugcina i-pelvis yakho izinzile kwaye kuxhasa ubunzima bomzimba wakho njengoko ushukuma.

Kutheni le nto ezi zihlunu zegluteal zibaluleke kangaka kuthi? Zenza ntoni?

Iiglutes zakho zixhasa i-pelvis yakho. Le pelvis ifana nesiseko se-axial skeleton yakho. Ke ngoko, ezi zihlunu zibaluleke kakhulu ekushukumiseni ubunzima bomzimba wakho. Cinga ngayo, ezi glutes zinceda phantse kuyo yonke imisebenzi yemihla ngemihla oyenzayo, njengokuhlala, ukuma, ukuhamba, ukunyuka izinyuko, ukubaleka, nokutsiba.

Ezi glutes zikwanceda ekuzinziseni amalungu akho esinqeni xa ushukuma. Zigcina isinqe sakho singatyeki ecaleni xa ubeka ubunzima emlenzeni omnye, kwaye zigcina amathambo akho esinqeni kwimiqolo yawo xa ushukumisa isinqe sakho. Zifana nee-ankile enqanaweni, zinika umzimba wakho uzinzo.

Kwenzeka ntoni kwisihlunu seGluteus Maximus?

I-gluteus maximus yakho mhlawumbi yeyona misipha mikhulu neyomeleleyo emzimbeni wakho. Isetyenziswa kakhulu xa ufuna amandla okuya phambili, umzekelo xa usukuma, uhamba, ubaleka, okanye unyuka izinyuko. Zonke ezi ntshukumo zifuna ukuba wolule ithambo lakho lethanga (i-femur).

Imisipha ye-gluteus maximus yileyo ikunceda ukulinganisela amanqe akho kwaye ugcine umzimba wakho uthe nkqo ngelixa uhleli, usebenza ngokuchasene nomxhuzulane. Ikwanceda ukuxhasa umzimba wakho xa umi ngomlenze omnye, kunye neminye imisipha ye-gluteal.

Kwenzeka ntoni kwimisipha yeGluteus Medius kunye neGluteus Minimus?

I-Gluteus Medius kunye ne-Gluteus Minimus ziyasebenzisana ukukunceda ukuba ubambe kwaye ujikeleze ithanga lakho ngaphakathi nangaphandle. Zikwabalulekile ekugcineni isinqe sakho kunye ne-pelvis zizinzile xa uhamba.

Ziphi kanye kanye ezi glutes?

Ummandla wakho we-gluteal ungasemva kwe-pelvis yakho, apho umqolo wakho udibana khona nemilenze yakho. Izihlunu zakho ze-gluteal zinamathela kumathambo e-pelvis, ngakumbi i-ilium, ithambo elibanzi, eligobileyo kumacala omabini ethambo lakho lesinqe.

Iimpundu zakho azizo zodwa ezineempundu, kodwa zezona zinkulu kwaye zikufutshane nolusu . Zezona zibumba iimpundu zakho kwaye zenza uninzi lomsebenzi kuloo ndawo. Ukongeza, kukho izihlunu ezincinci nezinzulu ezinceda kulo msebenzi.

Iphi iGluteus Maximus?

I-gluteus maximus sisihlunu esikhulu esingaphakathi kweempundu zakho, esikufutshane nolusu. Siqala kwiindawo ezahlukeneyo kwi-pelvis yakho, sijikeleze umqolo wakho, size sinamathele kwithambo lakho lethanga (i-femur).

Esi sihlunu se-gluteus maximus sigubungela inxalenye ye-gluteus medius yakho, ii-deep lateral hip rotators, kunye nokuqala kwe-hamstrings yakho. Ukuba ubeka isandla sakho kwiimpundu zakho njengoko unyuka inyathelo, uya kuziva esi sihlunu sincipha.

Zeziphi ezinye iindawo zomzimba ezisebenza ngazo izihlunu zeGluteus Maximus?

Imisipha yakho ye-gluteus maximus iqhagamshela kwezinye izicubu ezithambileyo ukuze yenze inkqubo ebizwa ngokuba yi-"posterior oblique sling." Ezi "anatomy slings" okanye "myofascial slings" zinethiwekhi zezicubu ezisebenzisanayo xa uhamba. Cinga ngayo njengewebhu eyenziwe ngeebhanti zerabha ezininzi ezidityanisiweyo.

Le Posterior Sling iqala kwimisipha yakho yangasemva (iLatissimus Dorsi), ize idlule kwiimpundu zakho ize iqhagamshelane ne-hip echaseneyo. Endleleni, idlula nakwi-tissue ebizwa ngokuba yi-"Thoracolumbar Fascia". Umsebenzi wayo ophambili kukugcina i-pelvis kunye ne-torso yakho zizinzile.

Ziphi iiGluteus Medius kunye neGluteus Minimus?

I-gluteus medius sisihlunu esibanzi, esimile okwefeni. Siphakathi kwe-gluteus maximus kunye ne-gluteus minimus. Sigubungela umphezulu we-ilium, sidlulela esinqeni, size sinamathele phezulu kwethambo lethanga.

Umva wale msipha ulele phantsi kwe-gluteus maximus, kwaye umphambili ulele phantsi kwe-fascia enzulu yesinqe. I-gluteus medius muscle igubungela umsipha omncinci, kodwa omile njengefeni, we-gluteus minimus, omncinci nangakumbi kunawo.

Zeziphi ezinye iindawo ezisebenza ngazo iGluteus Medius kunye neGluteus Minimus?

I-gluteus medius kunye ne-gluteus minimus yakho ziyinxalenye yenkqubo ebizwa ngokuba yi-"lateral sling." Le lateral sling izinzisa isinqe sakho, isilinganise, isijikelezise, ​​kwaye isishukumise ukusuka kwelinye icala ukuya kwelinye. Le sling iqala esinqeni sakho, ize yehle ethangeni lakho iye edolweni lakho.

Iqala ngesihlunu esincinci, esingaphezulu esinqeni esibizwa ngokuba yiTensor Fascia Lata size siphele nge-Iliotibial Band. Zonke izihlunu ezintathu kwesi silayi esisecaleni zigcinwa yimithambo-luvo efanayo. Leyo yiSuperior Gluteal Nerve.

Ziziphi iimeko zempilo ezinokuchaphazela izihlunu zethu ze-gluteal?

Kukho iimeko ezininzi eziqhelekileyo ezinokuchaphazela amathambo ethu, kwaye kulungile ukuzazi nazo.

Ukulimala kweMithambo yeGluteal

Ukuba iSuperior Gluteal Nerve, egcina izihlunu zeLateral Sling, yonakele, izihlunu zinokuba buthathaka okanye zingasebenzi. Oku kunokwenza kube nzima ukwenza iintshukumo ezithile, njengokuhambisa isinqe ukusuka kwelinye icala ukuya kwelinye nokusijikeleza.

Kwakhona, ezi zihlunu azikwazi ukugcina i-pelvis izinzile ngelixa uhamba. Oku kunokukhokelela kwindlela yokuhamba ebizwa ngokuba yi-"Trendelenburg Gait". Usenokuba uqaphele ukuba abanye abantu bashukumisa izinqe zabo ukusuka kwelinye icala ukuya kwelinye xa behamba. Oku kungaba sisizathu esinye sale meko. Ngamafutshane, xa uphakamisa umlenze omnye, elinye i-hip liyawa.

Izizathu eziqhelekileyo zezi:

• Ukuqhekeka kwesinqe okanye ukwaphuka kwesinqe.
• Utyando lwe-hip, umzekelo, utyando lokutshintsha i-hip.
• Inaliti Yezihlunu Engafakwanga Kakuhle.
• Ukuvaleka Kwemithambo-luvo okanye Iingxaki Zokucinezelwa.

Amaxesha amaninzi, i-"Inferior Gluteal Nerve" elawula izihlunu zeGluteus Maximus nayo inokonakala ngenxa yezi zizathu. Ukuba oku kuyenzeka, kunokuba nzima kakhulu ukwenza izinto ezifana nokuma okanye ukunyuka izinyuko.

Ubuthathaka beMisipha yeGlute kunye nokuThintela

Izihlunu zakho ze-gluteus maximus zihlala zingasebenzi. Zisebenza kuphela xa ushukuma ngamandla afana nokuma, ukubaleka, nokutsiba. Ngoko ke ukuba uhlala kwindawo enye ixesha elide , ziyaphela amandla kwaye zidiniwe kuba azisetyenziswa kakuhle.

Cinga ngayo, ifana nomatshini ongasetyenziswayo, uyagqwala uze uyeke ukusebenza emva kwexesha elithile.

Ukuba kukho intlungu okanye ukuxinana kwezinye izicwili, oko kunokuthintela iiglutes zakho ekusebenzeni kakuhle. Oku kunokubangela ukungalingani kwemisipha, kwaye njengoko iiglutes zibuthathaka, uxinzelelo olungakumbi luwela kwezinye izicwili kunye nezicwili.

Oogqirha bafumanise ukuba izihlunu ezibuthathaka ze-gluteal zinokubangela iintlobo ngeentlobo zeengxaki zentlungu. Imizekelo:

• Isifo Sokungakwazi Ukuphumla Kweempundu Ezifileyo / Ukungakwazi Ukuphumla Kweempundu EzineGluteal: Kulapho izihlunu ze-gluteal "zilibala" khona oko zikwenzayo. Oku kuqhelekile kubantu abahlala ixesha elide.
• Uxinzelelo lweHamstring.
• Intlungu Esezantsi Yomqolo.

Iiglutes ezibuthathaka nazo zinokuba negalelo ekulimaleni okugqithisileyo, njengoko zifaka uxinzelelo olongezelelekileyo kwezinye izicwili. Imizekelo:

• I-Gluteal Tendinopathy - Ukudumba kwemisipha ye-gluteal.
• I-Trochanteric Bursitis - Imeko yokudumba eyenzeka kufutshane nelungu lesinqe.

Ndingenza ntoni ukuze ndigcine amazinyo am ephilile?

Ukushukuma kubalulekile kwimpilo yenkqubo yakho yemisipha. Kunjalo nakwimisipha yakho. Ukushukuma okunempilo nokuqhelekileyo yeyona ndlela ilungileyo yokuthintela zonke iintlobo zeentlungu zemisipha.

Ukuba umsebenzi wakho ufuna uhlale ixesha elide, kufuneka uthathe amanyathelo okuthintela umonakalo onokubangelwa yiwo - izinto ezifana ne-dead butt syndrome. Ukuthabatha ikhefu rhoqo ukuze uvuke kwaye uhambehamba, kunye nokwenza indawo yakho yokusebenza ibe yeyomgangatho ophezulu, okanye ngendlela ekhuthaza impilo entle, kunokunceda.

Ukuzilolonga okuthile kunokunceda ukuthintela nokunyanga iingxaki ze-gluteus. Umzekelo, ukuzilolonga okuqinisa umbindi wakho kunokuqinisa iinkqubo zakho ze-sling ezisemacaleni nangasemva, kuquka ne-gluteus yakho.

Ukuba sele unengxaki nge-glutes yakho, kulungile ukubona ingcali yezonyango. Ingakunika umthambo othile ofanelekileyo kwimeko yakho. Ungacela iingcebiso kumqeqeshi wezemidlalo malunga nomthambo we-glute.

Njengohlobo oluthile, amathambo ethu akhula kakhulu emva kokuba siyekile ukuhamba ngezandla zethu saza saqala ukuhamba ngemilenze yethu. Kungenxa yokuba zizo ezigcina imizimba yethu ilungelelene kwaye ime nkqo xa sihleli, sima, sihamba, kwaye sibaleka.

Ngoko ke, ukuze sihlale sisempilweni, kufuneka siqhubeke nokwenza zonke ezo ntshukumo – oko kuthetha ukuba kufuneka sizilolonge ii-glutes zethu ngendlela elinganiselayo.

Ukuba amathambo akho achaphazeleka yimeko yempilo, ukuzilolonga kuya kuba yinxalenye ebaluleke kakhulu kwinkqubo yakho yokubuyisela umzimba kwimeko yesiqhelo.

Okokugqibela, khumbula oku (Umyalezo Wokuya Ekhaya)

Ngoko ke, ngokwezinto esithethe ngazo namhlanje, mhlawumbi uyaqonda ukuba zibaluleke kangakanani izihlunu zakho zempundu, okanye ii-glutes, emzimbeni wakho.

• Ii-glutes ezomeleleyo azibonakali zintle nje kuphela, zikwabaluleke kakhulu ekushukumeni kwakho, uzinzo, kunye nempilo yomqolo.
• Kuphephe ukuhlala kwindawo enye ixesha elide. Nanini na xa kunokwenzeka, vuka uhambehamba kancinci, unike umzimba wakho umthambo omncinci.
• Yongeza imithambo ejolise kwimisipha yakho yesisu kwinkqubo yakho yesiqhelo. Ungaqala ngemithambo elula efana ne-squats, i-lunges, kunye ne-glute bridges.
• Ukuba unentlungu engapheliyo ezinqeni zakho, esinqeni, okanye emqolo osezantsi, qiniseka ukuba ufuna ingcebiso kagqirha . Ubuthathaka bemisipha yangaphakathi busenokuba yimbangela.

Khumbula, njengayo yonke inxalenye yomzimba wakho, ukunyamekela amathambo akho kubalulekile ukuze ube sempilweni. Ngoko ke, ungalibali ukunika aba "basebenzi bathuleyo" ingqalelo ukususela namhlanje!

Izihlunu ze - gluteal, ii-glutes, izihlunu zeempundu, i-gluteus maximus, i-gluteus medius, i-gluteus minimus, i-dead butt syndrome, ukuzilolonga kwe-glute, iintlungu zeempundu