Ubuwazi lezi zinto ngama-glutes akho?

Wake wacabanga ngempela ngama-glute akho? Siwasebenzisela izinto eziningi ekuphileni kwethu kwansuku zonke, akunjalo? Kodwa isikhathi esiningi asicabangi ngawo kangako. Ngakho-ke namuhla sizokhuluma ngengxenye ebaluleke kakhulu yomzimba wakho, ama-glute. Lawa akuzona nje izinqe zakho, abaluleke kakhulu nasekulinganiseni kwakho, ukunyakaza, kanye nempilo yakho yomhlane.

Ziyini lezi misipha ye-gluteal? Ake sithole kalula!

Kalula nje, "ama-glute" akho yimisipha esezinqeni zakho. Yakhiwe izingxenye ezintathu eziyinhloko:

• I-Gluteus Maximus: Lona umsipha omkhulu nonamandla kakhulu kulaba abathathu.
• I-Gluteus Medius: Lesi imisipha enobukhulu obuphakathi.
• I-Gluteus Minimus: Lena yimisipha emincane kunazo zonke kwezintathu.

Cabanga ngabo njengezelamani ezintathu ezisebenza ndawonye. Ama-glute angenye yezinhlobo zemisipha emikhulu nesindayo emzimbeni wakho. Ukuba nama-glute aqinile kusiza ukugcina i-pelvis yakho izinzile futhi kusekela isisindo somzimba wakho njengoba uhamba.

Kungani le misipha ye-gluteal ibaluleke kangaka kithi? Zenzani?

Ama-gluteus akho asekela i-pelvis yakho. Le-pelvis ifana nesisekelo sohlaka lwakho lwe-axial. Ngakho-ke, le misipha ibaluleke kakhulu ekushukumiseni isisindo somzimba wakho. Cabanga ngakho, la ma-gluteus asiza cishe kuyo yonke imisebenzi yansuku zonke oyenzayo, njengokuhlala, ukuma, ukuhamba, ukukhuphuka izitebhisi, ukugijima, nokugxuma.

Lawa ma-glute aphinde asize ekuqiniseni amalunga akho enqulwini uma ushukuma. Avikela i-pelvis yakho ukuthi ingatsheki eceleni uma ubeka isisindo emlenzeni owodwa, futhi agcina amathambo akho enqulwini ema-socket awo uma ushukuma ama-hip akho. Afana nezikhonkwane emkhunjini, okwenza umzimba wakho uzinze.

Kwenzekani emsipheni we-Gluteus Maximus?

I-gluteus maximus yakho cishe iyisicubu esikhulu nesinamandla emzimbeni wakho. Isetshenziswa kakhulu uma udinga amandla okuqhubekela phambili, isibonelo uma usukuma, uhamba, ugijima, noma ukhuphuka izitebhisi. Konke lokhu kunyakaza kudinga ukuthi welule ithambo lakho lethanga (femur).

Imisipha ye-gluteus maximus yiyo ekusiza ukuthi ulinganisele izinqe zakho futhi ugcine umzimba wakho uqonde ngenkathi uhleli, usebenza ngokumelene namandla adonsela phansi. Iphinde isize ekusekeleni umzimba wakho uma umi ngomlenze owodwa, kanye neminye imisipha ye-gluteal.

Kwenzekani emisipheni ye-Gluteus Medius kanye ne-Gluteus Minimus?

I-Gluteus Medius ne-Gluteus Minimus ziyasebenzisana ukukusiza ukuthi ubambe futhi uphendule ithanga lakho ngaphakathi nangaphandle. Zibalulekile futhi ekugcineni inqulu yakho ne-pelvis zizinzile uma uhamba.

Zikuphi ngempela lezi zinqe?

Isifunda sakho se-gluteal sitholakala ngemuva kwe-pelvis yakho, lapho umgogodla wakho uhlangana khona nemilenze yakho. Imisipha yakho ye-gluteal inamathela emathanjeni e-pelvis, ikakhulukazi i-ilium, ithambo elibanzi, eligobile kuzo zombili izinhlangothi zethambo lakho le-hip.

Izinqe zakho akuzona zodwa ezine-glutes, kodwa yizona ezinkulu kakhulu futhi eziseduze nesikhumba . Yizo ezibumba izinqe zakho futhi zenza umsebenzi omningi kuleyo ndawo. Ngaphezu kwalokho, kunemisipha emincane, ejulile esiza kulo msebenzi.

Ikuphi i-Gluteus Maximus?

I-gluteus maximus iyisicubu esikhulu ngaphakathi kwezinqe zakho, esiseduze nesikhumba. Siqala ezindaweni eziningana e-pelvis yakho, sizungeze umhlane wakho, bese sinamathela ethangeni lakho lethanga (femur).

Lo msipha we-gluteus maximus umboza ingxenye ye-gluteus medius yakho, ama-deep lateral hip rotators, kanye nokuqala kwama-hamstrings akho. Uma ubeka isandla sakho ezinqeni zakho njengoba ukhuphuka isinyathelo, uzowuzwa lo msipha uncipha.

Yiziphi ezinye izingxenye zomzimba ezisebenza ngazo imisipha ye-Gluteus Maximus?

Imisipha yakho ye-gluteus maximus ixhumana nezinye izicubu ezithambile ukuze yakhe uhlelo olubizwa ngokuthi "i-posterior oblique sling." Lawa "anatomy slings" noma "myofascial slings" ayinethiwekhi yezicubu ezisebenza ndawonye uma uhamba. Cabanga ngakho njengewebhu eyenziwe ngamabhande amaningi enjoloba axhunywe ndawonye.

Le Posterior Sling iqala emisipheni yakho yangemuva (i-Latissimus Dorsi), bese idlula ezinqeni zakho bese ixhuma esinqeni esiphambene. Endleleni, idlula nasesicubuni esibizwa ngokuthi "i-Thoracolumbar Fascia". Umsebenzi wayo oyinhloko ukugcina i-pelvis yakho kanye nomzimba wakho kuzinzile.

Zikuphi i-Gluteus Medius ne-Gluteus Minimus?

I-gluteus medius iyisicubu esibanzi, esinomumo wefeni. Itholakala phakathi kwe-gluteus maximus ne-gluteus minimus. Imboza ubuso be-ilium, idlulele esinqeni, futhi inamathele phezulu kwethambo lethanga.

Ingemuva lalo msipha lingaphansi kwe-gluteus maximus, kanti ingaphambili lingaphansi kwe-fascia ejulile yesinqe. Umsipha we-gluteus medius umboza umsipha omncane, kodwa futhi ofana nowefeni, we-gluteus minimus, omncane kakhulu kunawo.

Yiziphi ezinye izingxenye ezisebenza ngazo i-Gluteus Medius ne-Gluteus Minimus?

I-gluteus medius yakho kanye ne-gluteus minimus yakho ziyingxenye yesistimu ebizwa ngokuthi "i-lateral sling." Le lateral sling izinzisa inqulu yakho, iyilinganise, iyijikelezise, ​​futhi iyishukumise kusukela kolunye uhlangothi kuya kolunye. Le sling iqala esinqeni sakho, bese yehla ethangeni lakho iye edolweni lakho.

Kuqala ngomsipha omncane, ongaphezulu okhalweni obizwa ngokuthi i-Tensor Fascia Lata bese uphela nge-Iliotibial Band. Zonke imisipha emithathu kulesi silayidi esiseceleni ivikelwe yinzwa efanayo. Leyo yi-Superior Gluteal Nerve.

Yiziphi izimo zempilo ezingathinta imisipha yethu ye-gluteal?

Kunezimo eziningana ezivamile ezingathinta amalunga ethu, futhi kuhle ukuzazi nazo.

Ukulimala Kwemizwa Ephakeme

Uma i-Superior Gluteal Nerve, egcina imisipha ye-Lateral Sling, yonakele, imisipha ingaba buthakathaka noma ingasebenzi. Lokhu kungenza kube nzima ukwenza ukunyakaza okuthile, njengokuhambisa isinqe sisuka kolunye uhlangothi siye kolunye nokusizungezisa.

Futhi, le misipha ayikwazi ukugcina i-pelvis izinzile ngenkathi ihamba. Lokhu kungaholela endleleni yokuhamba ebizwa ngokuthi "i-Trendelenburg Gait". Kungenzeka ukuthi uqaphele ukuthi abanye abantu banyakazisa izinqe zabo kusukela kolunye uhlangothi kuya kolunye lapho behamba. Lokhu kungaba esinye sezizathu zalesi simo. Kalula nje, uma uphakamisa umlenze owodwa, omunye umlenze uyawa.

Izizathu ezivamile zalokhu yilezi:

• Ukuqhekeka kwenqulu noma ukuphuka kwenqulu.
• Ukuhlinzwa kwe-hip, isibonelo, ukuhlinzwa kokufaka esikhundleni se-hip.
• Umjovo Wemisipha Ongafakwanga Kahle.
• Ukuboshwa Kwemizwa noma Izimpawu Zokucindezeleka.

Akuvamile ukuthi i-"Inferior Gluteal Nerve" elawula imisipha ye-Gluteus Maximus nayo yonakale ngenxa yalezi zizathu. Uma lokhu kwenzeka, kungaba nzima kakhulu ukwenza izinto ezifana nokuma noma ukukhuphuka izitebhisi.

Ubuthakathaka bemisipha ye-Glute kanye nokuvinjelwa

Imisipha yakho ye-gluteus maximus ivame ukungasebenzi. Isebenza kuphela ngesikhathi sokunyakaza kwamandla njengokuma, ukugijima, nokugxuma. Ngakho-ke uma uhlala endaweni eyodwa isikhathi eside , iba buthakathaka futhi ikhathale ngoba ayisetshenziswa kahle.

Cabanga ngakho, kufana nomshini ongasetshenziswa, uyagqwala bese uyeka ukusebenza ngemva kwesikhashana.

Uma kukhona ubuhlungu noma ukuqina kwezinye izicubu, lokho kungavimbela nama-gluteus akho ukuthi asebenze kahle. Lokhu kungaholela ekungalingani kwemisipha, futhi njengoba ama-gluteus eba buthaka, ukucindezeleka okwengeziwe kwehlela eminye imisipha nezicubu.

Odokotela bathole ukuthi imisipha ye-gluteal ebuthakathaka ingabangela izimo ezahlukahlukene zobuhlungu. Izibonelo:

• I-Dead Butt Syndrome / I-Gluteal Amnesia: Yilapho imisipha ye-gluteal "ikhohlwa" lokho ekwenzayo. Lokhu kuvamile kubantu abahlala isikhathi eside.
• Ukucindezeleka Kwemisipha Yesinqe.
• Ubuhlungu Emhlane Ongezansi.

Ama-glutes abuthakathaka nawo angabangela ukulimala okusetshenziswa ngokweqile, njengoba ebeka ingcindezi eyengeziwe kwezinye izicubu. Izibonelo:

• I-Gluteal Tendinopathy - Ukuvuvukala kwemisipha ye-gluteal.
• I-Trochanteric Bursitis - Isimo sokuvuvukala okwenzeka eduze kwe-hip joint.

Yini engingayenza ukuze ngigcine amalunga ami ephilile?

Ukunyakaza kubalulekile empilweni yesistimu yakho yemisipha. Kunjalo nangamathambo akho. Ukunyakaza okunempilo nokuvamile kuyindlela engcono kakhulu yokuvimbela zonke izinhlobo zobuhlungu bemisipha.

Uma umsebenzi wakho udinga ukuthi uhlale isikhathi eside, kufanele uthathe izinyathelo zokuvimbela umonakalo ongawubangela - izinto ezifana ne-dead butt syndrome. Ukuthatha ikhefu njalo ukuze uvuke futhi uhambehamba, nokwenza indawo yakho yokusebenza ibe ergonomic, noma ngendlela ekhuthaza impilo enhle, kungasiza.

Ukuzivocavoca okukhethekile kungasiza futhi ekuvimbeleni nasekuphatheni izinkinga ze-gluteus. Isibonelo, ukuzivocavoca okuqinisa ingaphakathi lakho kungaqinisa izinhlelo zakho ze-sling ezisemaceleni nangemuva, kufaka phakathi i-gluteus yakho.

Uma usuvele unenkinga ngama-gluteus akho, kuwumqondo omuhle ukubonana nodokotela wezokwelapha ngokomzimba. Angakunikeza izivivinyo ezithile ezifanele isimo sakho. Ungacela neseluleko kumqeqeshi wezemidlalo mayelana nokuzivocavoca ngama-gluteus.

Njengohlobo, amalunga ethu akhula kakhulu ngemva kokuba siyeke ukuhamba ngezandla zethu futhi saqala ukuhamba ngemilenze yethu. Lokho kungenxa yokuthi yiwona agcina imizimba yethu ilinganisekile futhi iqonde lapho sihlala, sima, sihamba, futhi sigijima.

Ngakho-ke, ukuze sigcine lokhu kuphilile, sidinga ukuqhubeka senza yonke leyo minyakazo - okusho ukuthi sidinga ukuzivocavoca amalunga ethu ngendlela elinganiselayo.

Uma imisipha yakho yamalunga ithintwa yisimo sempilo, ukuzivocavoca umzimba kuzoba yingxenye ebaluleke kakhulu yenqubo yakho yokuvuselelwa.

Okokugcina, khumbula lokhu (Umyalezo Wokuya Ekhaya)

Ngakho-ke, kusukela kulokho esikhulume ngakho namuhla, cishe uyaqonda ukuthi imisipha yakho yezinqe, noma ama-glutes, ibaluleke kangakanani emzimbeni wakho.

• Ama-glutes aqinile awagcini nje ngokubukeka kahle, abaluleke kakhulu nasekuhambeni kwakho konke, ukuzinza, kanye nempilo yomhlane.
• Gwema ukuhlala endaweni eyodwa isikhathi eside. Noma nini lapho kungenzeka, vuka uhambe kancane, unikeze umzimba wakho ukuzivocavoca okuncane.
• Engeza izivivinyo eziqondisa amalunga akho emisipha yesisu ohlelweni lwakho. Ungaqala ngezivivinyo ezilula ezifana nama-squats, ama-lunges, nama-glute bridges.
• Uma unezinhlungu ezingapheli ezinqeni zakho, ezinqeni, noma emhlane ongezansi, qiniseka ukuthi ufuna iseluleko sikadokotela . Ubuthakathaka bemisipha yamalunga kungaba yimbangela.

Khumbula, njengazo zonke ezinye izingxenye zomzimba wakho, ukunakekela amalunga akho kubalulekile empilweni enempilo. Ngakho-ke, ungakhohlwa ukunikeza laba "basebenzi abathule" bakho ukunaka okuncane kusukela namuhla!

Imisipha ye -gluteal, i-glutes, imisipha ye-buttock, i-gluteus maximus, i-gluteus medius, i-gluteus minimus, i-dead butt syndrome, ukuzivocavoca kwe-glute, ubuhlungu be-buttock