Imisipha egcina i-Toppling Oversideways
I-gluteus medius muscle ngumsizi ojonge umxube ohlala kwicala lakho. Le ndawo ibeka i-gluteus medius njengesihluthulelo esisisigxina se-posture, kunye nendima ebalulekileyo kwimpilo emva. Njengoko uza kubona, i-gluteus medius iyisisindo se-hip abductor, kunye nomsizi onokuchasana (ukuchasana kuthetha ukuchasana) izihlunu zangaphakathi zomlenze (ezibizwa ngokuba zi-adductors.)
UGluteus Medius - Yintoni Ekhethekileyo Ngayo?
Igalelo eliphawulekayo le-gluteus muscle muscle yinto yokuba ikugcina ungagxininisi ngapha nangapha xa uhamba uze ume. Inceda ukugcina i-pelvis ivumelanisiwe, izinzile kwaye iyalinganisekile, ngokuhamba, okuyimfuneko yokusebenzisa ngonyango kunye nokukhusela ukulimala nokulawula intlungu.
Umsebenzi oqaqambileyo kodwa ongenakukungawunaki umsebenzi we gluteus medius ukugcina ulungelelwano lwe-hip xa umela ngomlenze owodwa. Oku kuthetha ukuba idlala indima ekuhambeni, ekusebenzeni nasekusebenziseni ukulinganisela kokuma. Kulo mandla, iikontrakthi ze-gluteus medius isometrically - ngamanye amazwi, akukho ntshukumo edibeneyo yenzeka nangona i-muscle isebenza.
Idibeneyo: Hlaziya iMiscle Your Poscle
I-Gluteus Medius - i-Anatomy ne-Movement
I-gluteus medius ivela kummandla wangaphandle we-ilium. (I-Ilium yintsiba yakho ye-hip.) Ihamba ngaphantsi - iyancipha njengoko ihamba-ukuyifaka kwiqela elikhulu leethambo elisekho ngaphandle kwethambo lesinye.
Le ngxube yethambo libizwa ngokuba yi-trochanter enkulu. Ukuba unokuzibona ngeso sihlunu ukusuka kwicala, ungayibona njengomfanekiso womqhubi oqala kwi-trochanter enkulu (apho ibukeka ngathi i-stem) kunye nabalandeli baze baphumelele ukugubungela kwicala le-bone hip njengoko kuchaziwe ngasentla.
I-gluteus medius ingenye yezihlunu eziliqela - nganye kwindawo yabo kunye nezo zodwa ezizenzekelayo malunga ne-hip joint - edibanisa ithambo lethanga kunye ne-pelvis.
Umsebenzi we-gluteus medius ukuwuthabatha umlenze, ngokubhekiselele kwi-pelvis.
Kodwa ukuthunjwa kungenzeka nakwezinye iindlela, kwakhona. Xa usima ngeenyawo zakho zityalwe kwaye zimile, mhlawumbi unako ukuguqula isiqu sakho kwelinye icala. Ngelixa uhlangothi olude lugxininisa luquka inxalenye yesigxina, luquka ukukhwela kwe-pelvic. Ifilosofi isilungisa ngexesha lokubanjwa kwezinto ezifezekileyo kufezwa ngezinto ezi-2: Ukuqhekeka kwe-gluteus medius kwicala elifanayo, kunye nokuhamba kwecala ye-pelvis kumgama ochaseneyo kumzamo wokulondoloza ibhalansi (oku kuhambelana nenkohlakalo yokubambisana). Uyabona, lolu hlobo lokubanjwa kwe-hip luyinkimbinkimbi kunokuba ushukumise umgca ongaphantsi ukuya kwicala, njengoko kubandakanya umlenze, i-pelvis, kunye ne- hip action.
Ukuhamba kunye kunye noCwangciso lwakho loPhando lweZonyango
Kutheni le nto? Ewe, abantu abaninzi banokuqonda okuncinane kokuhamba ngokubambisana. Bacinga, umzekelo, ukuba umsebenzi wodwa wemisipha ye-hip efana ne-gluteus medius kukuthatha umlenze kude nomgca wendawo yomzimba. Kodwa intlangano nganye emzimbeni inamathambo amabini okanye ngaphezulu. Ukuhambelana kunokwenzeka nakweyinye - kunye nelinye ithambo eliseleyo. Ukukwazi oku kunokukunceda ukukhetha ukhetho lwakho lwezonyango kwiinjongo zakho, imeko kunye / okanye inqanaba elincomekayo lomngeni.
Ngendlela, ezininzi iinkqubo zonyango okanye zokulungisa ezijolise ekunciphiseni ubuhlungu beentlungu eziphantsi zibandakanya ukuqinisa nokwenza ulwahlulo lwazo zonke izihlunu ezijikeleze ukudibanisa kwe-hip. Oku kungenxa yokuba ukudibanisa i-hip kukubalulekileyo ekuzinzileni komzimba nasekuhambeni. Enyanisweni, abantu bavame ukukholelwa-nokuba baqaphele okanye bengaqinisekanga-ukuba inkxaso ye- lumbar spine kufuneka ivela kumva kunye nemisipha yomqobo. Nangona ngokuqinisekileyo akunakonakalisa ukuba nale mizimba ibe yimeko enhle, amaxesha amaninzi ithuba lokuxhasa ubunzima bomzimba kunye nokuhamba kwinqanaba eliphantsi-apho ulungelelaniso lungcono-lulahlekile.
Le ndawo ibandakanya, eqinisweni, i-tropter kunye ne-trochanter enkulu, njengoko kuchaziwe ngasentla. Ngaphandle kwamandla omzimba we-muscle kunye nokuguquguquka komzimba, ukuhamba komzimba wakho kungancinci kwimeko yokuwa, okungakhokelela ekuncintiseni okungadingekile okanye ekulayisheni kumalungu omgudu wakho.
Ezihlobene: Zama i-Basic Basic Exercise Programme
Imithombo:
UMorell, uKeith, uL. kunye noDalley, uArthur, F. I-Anatomy ye-Clinically Oriented. I-5 Edition. ULippincott, Williams noWilkins, i-Wolters Klower Inkampani.
I-Tortera, iGerard J. Imigaqo ye-Human Anatomy. 6th Edition. Biological Sciences Textbooks, Inc. eNew York. 1996. Baltimore. 2006.