Imisipha emancinci emfutshane ifake i-punch power punch.
I-multitifidus kunye ne-rotatores ziimisipha ezimbini ezisekuhlaleni eyaziwa njengoluhlu olujulile lwezilwanyana zangasemva zangaphakathi.
Umqolo unalo (inokudideka) inani lamaqela kuquka uluhlu olubanzi lwe-extrinsic olushukumisela kakhulu umgca ophezulu kwaye lunceda ngokuphefumla, kunye nohlu olubanzi lwangaphakathi, olujongene nokuhambisa umlenze ngokwawo.
Ngaphakathi ngalinye lala macala ahlukeneyo ahlukeneyo ahlukeneyo kunye / okanye amaqela omzimba.
Uluhlu olungenangqiqo luqulethe izihlunu onokuziqhelanisa nezilwanyana zakho, i-rhomboids okanye i- paraspinals (nje ukubiza ezimbalwa.) Kodwa xa singena kwi-intrinsics, kwaye ngokukodwa ubunzulu obunzulu be-intrinsics, sinokuthetha ngezidumbu Andizange ndive ngaphambili. Masivule.
Uluhlu olujulile lwangaphakathi luyilo, njengoko igama libonisa, kuluhlu lwangaphakathi lwe-intrinsic. (Ezinye izalathisi zangaphakathi zizodwa kwaye ziphakathi.) Kwakhona njengoko igama libonisa, iisiphako ezinqamlezileyo zingaphakathi kwintsimi, xa uziqhathanisa nezinye izisipha zangemva.
Iimisipha ezine ziquka ubunzulu obunzulu bemisipha yangemva. Ukusuka ngokugqithiseleyo kuya kunzulu bayi - semispinalis , i-multitifidus, i-rotatores kunye ne- interpinalis kunye ne-intertransversii. Eli nqaku lixhalabele kakhulu kwi-multitifidus kunye ne-rotatores.
Multifidus Muscles
Imisipha ye-multifidus iqulethwe izikhwebu eziphindaphindiweyo zemisipha emfutshane eyenza enye yezinga elilodwa le-vertebral ngalinye, kwaye lifakwe njenge-triangles. Ezi nxantathu zitholakala ngaphesheya komlanjana, zidibanisa kwiinkqubo ezijikelezayo kunye neentlobo.
I-multifidus ihlukaniswe ibe yiindawo ezihambelana nemimandla esemininzi yomgudu wakho.
Ezi ziza kuba ngumlomo wesibeleko (intamo), i-thoracic (emkhatsini we-back and upper), i-lumbar (i-back back) kunye ne-sacral (i-sacrum bone). I-muscle ifakela kuwo onke ama-vertebrae emgulini ngaphandle kwe-atlas, eyona thambo lokuqala entanyeni.
Umsebenzi we-multitifidus ukwandisa (cinga ngokuguqula) umlenze wakho. Kwakhona kunomthelela ekujikelezeni (ukujibilika) komgudu kude nomda womzimba apho bafumane khona. Kwaye ekugqibeleni, i-multitifidus inegalelo ekuguquleni, ebizwa ngokuba yi-latal flexion.
I-multifidus, njenge-rotatores kunye nezinye izihlunu zangasemva, zidlala indima kwindawo yokujonga kunye nokuzinza komgudu. Ngokutsho kukaDiane Lee, we-Canadian physiotherapist, i-multitifidus isebenza ngokubambisana ne -bdominus yakho ehamba phambili (TA,) isisifo esisisigxina kakhulu emzimbeni, kunye nemisipha yomzimba we-pelvic (PFM) ukuzinzisa indawo yakho-ngaphambi kokuba ungeze ukunyakaza. Ngenxa yalo msebenzi oqapheleyo kodwa obalulekileyo we-multitifidus, usebenzisa umfanekiso xa uhlala kwindawo ephakamileyo kunokunceda ukufumana i-multitifidus kwaye uncede ukulungelelanisa isenzo sayo kunye ne-TA ne-PFM.
Ngendlela, u-Lee uthi xa kukho intlungu ephantsi, kubakho ukuphendula okulibazisekile kwinxalenye ye-multitifidus, okanye ayiyikusebenza kuyo yonke into.
Kwaye ngaphandle kokuba wenze into ekulungiseni le nto, uyongezelela, ukungasebenzi komzimba okudalwe ngumntu onobuqili okanye ongekho owenzela i-multitifidus kuya kuhlala nangemva kokuba intlungu yakho ihambe.
I-multifidus idlala indima ekuzinzekeni kwe-sacroiliac ngokuzinzileyo, ngokukodwa xa wenza ukunyakaza okukhulu komzimba osezantsi, njengokunyuka kwezitepsi, ukuqhuba, ukuqhuba umlenze kunye nokunye.
Rotatores Muscle
Ngaphantsi kwe-multifidus ikhona i-rotatores. Njenge-multitifidus, i-rotatores ziintsundu ezincinci zihlala ngapha nangapha. Ziye zenziwe njenge-quadrilateral kwaye zinamathele kwinkqubo ejikelezayo ye-vertebrae.
Kodwa ngokungafani ne-multitifidus, esinye isayithi esinamathintelo yinkqubo ye-spinous, i-rotatores ifaka kwi-lamina ye-vertebra efanayo. I-lamina yinto ehlukileyo ye-anatomy; iyingxenye yendandatho yebony ehlanganiswe nomzimba we-vertebral. Inkqubo ye-spinous, ngakolunye uhlangothi, (kunye nenkqubo ejikelezayo) ivela kwindandatho yebony ngendlela ye-projectile.
Rotatore Action
Uluhlu lwangaphakathi lwangemuva, kuquka i-rotatores (kwaye, njengoko kuchaziwe ngasentla, i-multifidus,) ivelisa ukongezwa komthunzi , kwaye incedisa ukujikeleza kwesikhala (ukugoba kwecala) kunye nokujikeleza (ukujika).
Njengengxenye yeqela, i-rotatores inokufaka isandla kulezi zenzo, kodwa njengoko uza kubona ngokulandelayo, baneminye imisebenzi emibini eyahlula kubo abakontrakontrakthi babo.
Okokuqala, umsebenzi oyingqayizivele we-rotatores awaziwa kakuhle. Ngethuba baqokelelane nazo zonke ezinye iintlobo zomsila (umxholo okhankanywe ngasentla), ngenxa yobukhulu babo obukhulu, basemngciphekweni ongenakucinga xa kuvela ekuveleni ngokwenene nasiphi na isichukumiso sentsholongwane. Kunoko, kucingelwa ukuba ii-rotatores zidlala indima ekuqiniseni okanye kuzinzisa umlenze.
Ngokubambisana negalelo labo ekuqiniseni umgudu, i-rotatores isebenza njengendlela yokubeka esweni isilathisi, ukunika ingxelo malunga nendawo echanekileyo yamathambo omgulane ayichaphazelayo. Ucwaningo luka-1986 lwanyatheliswa kwiphepha le- American Surgery lafumana ezininzi izihlunu ze-muscle (iziphetho zesigulane esicinga isikhundla sakho, ukuxhatshazwa kwemisipha nezinto ezifanayo) kwii-rotatores ezimfutshane (ezibizwa ngokuba yi-rotatore brevis) kunezinye izihlunu zasiphapini. Ngenxa yoko, abalobi babhala ukuba indima i-rotatores edlalwa yinto eninzi malunga nokukwazi kwakho ukuqonda isikhundla sesimo sakho esisezantsi kunye neqondo lokuxhatshazwa kwemisipha okanye ukuguquguquka (okubizwa ngokuba ngumnini-mhlaba) kunokuba uhambele loo nxalenye yomqolo wakho .
> Umthombo:
> Kendall, F., McCreary, E. Izibonelelo, P. Imizimba: Ukuvavanya kunye neMisebenzi. 4 edition. Williams & Wilkins. Baltimore, MD. 1993
> Diane Lee & Associates. Ukuqeqeshwa kwiimisipha ezinzulu zengundoqo. Iwebhusayithi kaDiane Lee & Associates. http://www.dianelee.ca/article-training-deep-core-muscles.php
> Moore, K., Dalley, A. I-Anatomy ye-Clinically Oriented. Isihlanu. Uhlobo. Lippincott, Williams & Wilkins. 2006. Baltimore. Philadelphia, PA
> MacDonald. UDavid A., Mosesley, G. Lorimer, Hodgesa, Paul, W. I-multifidus engqungquthela: Ngaba ubungqina buxhasa iinkonzo zeklinikhi? Uhlolo. Uncedo lweNcwadi. 2006. http://bodyinmind.org/wp-content/uploads/McDonald-et-al-2006-Man-Ther-MF-review-paper.pdf
> Nitz AJ, Peck D. Ukuthelekiswa kwamaqondo okuxubile kwemisipha kwiimfumba ezinkulu kunye ezincinci ze-epaxial ezenza ngokudibeneyo. Ngaba Ukhuphelo Ngomhla ka-1986. http://www.ncbi.nlm.nih.gov/pubmed/2422993