I-musso ye-psoas yintsikelelo ephantsi emzimbeni ophantsi kakhulu emzimbeni, ecaleni kakhulu nomgudu kunye nangaphakathi kwethambo le-hip kunye namathanga. Olu bunzulu, oludibaniswe nenyaniso yokuba i-psoas ivela kumacala amabini ama-vertebrae amahlanu, ithetha ukuba ibamba indima ebalulekileyo kwimpilo emva. I-psoas i-hip flexor muscle, njengoko i- quadriceps muscle.
Usebenzisa i-psoas yakho xa uhamba, ugijima, ukhuphuka izitebhisi, uhlale, udlale imidlalo okanye wenze nantoni nayiphi na into efuna ikhefu kwi-hip.
Anatomy
I-psoas iqala kwicala le-vertebrae kunye nelo, ibe yimilo engxantathu, igxotha kwi-tendon efaka ingqungquthela encinane ngaphakathi kwethambo lethanga elibizwa ngokuba ngumlingana omncinci. Ngendlela yayo eya kwi-trochanter encinci, i-psoas idibana nomnye umsila obizwa nge-iliacus. I-alacac iyinkulu, isisipha esicacileyo esihlala ngaphakathi ngaphakathi kwethambo lakho. Kanye kunye ne-illiacus kunye ne-psoas muscle (ebizwa ngokuba ngumsila we-iliopsoas) isebenza ukucwangcisa ukudibanisa kwe-hip.
Indlela i-Hip Flexion isebenza ngayo
Ukuxhamla ngokubambisana kwe- hip kunokwenzeka enye yeendlela ezimbini. Unokuphakamisa umlenze wakho, okanye ugoba umthi wakho phambili. Sithe sathetha ngokuphakamisa umlenze. Le ntshukumo eqhelekileyo eyenzeka kakhulu kumsebenzi wonke owenzayo. Ukususela ekuhlaleni ukuqhuba i-marathon ekwenzeni imibhede yabantwana, i-hip flexion iyisenzo somzimba esisisiseko.
Ukugquma ngaphezulu-uhlobo lwesibini lwe-hip flexion-lubandakanya ukugcina imilenze yakho imise kwaye uphonce iteksi yakho phantsi.
Igama lokulumkisa: Ngethuba lokulungisa, abantu abaninzi benza impazamo yokujikeleza umva wabo. Aba bantu bavame ukukholelwa ngokungahambi kakuhle ukuba baxhamla kwi-joint hip. Akunjalo-bajikeleza umqolo wabo. Umkhuba ojikelezayo ungabalwa ngenxa yokungabikho kolwazi ngeendlela zomzimba.
Ukusebenzisa i-psoas muscle yokuguqa ngaphezulu, awukwazi ukujikeleza umva wakho. Isenzo sivela kwi-hip.
I-Psoas kunye ne-Sit Up Exercises
Enye into engafanelekanga ngayo malunga nomsebenzi we-psoas muscle ihambelana nokuhlala ngokuzilolonga. Abantu abaninzi, ekufuneni imisipha yomzimba , bakholelwa ukuba benza iindawo ezingalunganga ukuba basebenzise i-hip flexors (i-psoas kunye ne-quadriceps) ngexesha lesigxina sokuhamba-xa i-trunk yakho ifike ngokupheleleyo phantsi. Bakholelwa ukuba ukuhlala kuhlala kufuneka usebenze i-abs yakho, ngoko ke ukuba i-abs ingenzi umsebenzi, ukopela.
Kodwa oku akunjalo.
Oko kwenzeka ngokwenene ngexesha lokuhlala phantsi izihlunu zesisu zisifudumele ukuzisa intloko, intamo, amahlombe kunye ne-thoracic. Emva kokuba izibilini zifinyelelise ngokupheleleyo, azikwazi ukwenza okunye ukuzisa i-trunk yakho phantsi. Ngamanye amagama, i-abs ingakukhupha kuphela inxalenye yendlela.
Enyanisweni, izihlunu zesisu azikwazi ukuwela i-joint hip. Oku kuthetha ukuba abanakuyichaphazela isenzo sokwenza i-hip. Ngoko xa i-abs ingakuthabatheli kangangoko banako, i-flexible hip igqithise ukugqiba umsebenzi.
Umzimba we-psoas udlala indima ebalulekileyo ekumiseni. Kwizona zikhundla ezininzi, kunceda ukugcina uhlangothi oluthile lwe-pelvis, oluye lunceda ukugcina ijika lakho eliqhelekileyo.
Xa omnye umsizi we-psoas unesivumelwano, okanye enye inkontileka ngaphezulu kwesinye, i-psoas isenzo sithatha isiqu sakho kwicala. Eli nyathelo libizwa ngokuba yi-latal flexion.
Iimiphumo zeTight or Powas
Xa i-musso ye-psoas iqina okanye ifutshane, unganamathela ekubuyiseni umva, ngakumbi xa unzima umngeni wakho wesisu. Ukuba i-psoas yakho ibuthakathaka, kuya kuba nzima ukuguqulela ukudibanisa kwakho. Oku kunokuchaphazela kakubi ukukwazi ukunyuka izitebhisi, hamba ukukhuphuka, uphakamise kwindawo olele kuyo (phambili) okanye ulungise ukuma kwindawo ehleli.
Umthombo:
UKendall, uFlorence Peterson, uMcCreary, u-Elizabeth Kendall, kunye neMpahla, uPatricia Geise. Uvavanyo lweMiscle kunye neSebenzi ngeXesha kunye neNhlungu. Yesithathu. Baltimore, Maryland: Williams & Wilkins, ngo-1983.