Iimpawu ze-Quad zeTight kunye nendlela ezibhekiselele ngayo kwi-Down Back Pain

Ingaba imisipha yakho yecad? Ukuba ngaba (njengokuba bathambekele ekubeni baninzi abantu), banokudala ingxaki engapheliyo yokunyamezela . Kukho iindlela ezimbini eziphambili ezenzekayo, kwaye kaninzi bobabini badlala ngexesha elifanayo.

Okokuqala, ngokukrazula phambili kwepilvis phantsi, i-quads eqinile ingakhokelela kwimisipha engaphantsi kwaye ibuhlungu. Okwesibini, ii-quads eziqinileyo zinokufaka isandla kwiimfudu ezibuthathaka.

Imisipha ye-Hamstring yi-quads 'ephikisayo; zifumaneka emva kwethanga lakho.

Zombini iziganeko zichaphazela ukulungelelaniswa kweplavic, ekuye, kunokuchaphazela akho amanqanaba okuhamba kunye neentlungu.

Nantsi eyenzekayo:

I-Quight Quads I-Pelvis Down

I-quadriceps zingama-muscle of front-of-thigh. Kulo-4 olubandakanya leli qela, enye ukuba, i-rectus femoris, ifakwe kwi-pelvis (kwindawo eyaziwa ngokuba yi-anic upper superior yaac spine, okanye i-ASIS efutshane). Oku kuthetha ukuba i-rectus femoris yodwa kwiqela le-quadriceps eliwela i-joint hip (kunye nokutshintshwa kweziphumo apho.)

Gcina izinto zilula ngokucinga nge-ASIS yakho njengengxenye yangaphambili yesithambo sakho se-hip. Ngokwentetho yakho, i-ASIS yindawo ongayibamba ngayo.

Xa i-quads, kwaye ngokukodwa i-rectus femoris, ixininise kakhulu, iyakudonsa ithambo le-hip, elize licebise lonke i-pelvis phantsi, okanye phambili, kwindawo ebizwa ngokuba yi-pelt.

Ngenxa yokuba umgudu wesiphambano phakathi kwamathambo amabini ase-hip ngemuva kweplavis, njengoko i-pelvis ifakwe kwisigxina esiphezulu nge-quads zakho eziqinileyo, i-lumbar spine iyahamba nayo. Oku kufaka ukwandisa i-arch kwindawo yakho ephantsi. I-arch ephezulu ephantsi, ebizwa ngokuba yi-lordosis ngokweqile, ihlala ihamba kunye nezihlunu ezinzima (ezibuhlungu).

I-quightrice ye-quadriceps nayo inokubangela ukuba ubuthathaka obuthathaka okanye obuthathaka.

I-Quight Quads Overpower Hamstrings

Ngomlenze, imisipha yokuxhamla ifakwe kumathambo akho ahleliyo (loo mathambo amancinci onokuvakalelwa ngawo xa uchitha ixesha elide esihlalweni sakho.) Ukuba unempilo emihle ngokubanzi, kunokwenzeka ukuba kukho iphimbo elaneleyo kwiintambo zakho zantoni nawuphi na ixesha lokutsala i-pelvis yakho ngaphantsi kwexesha. Oku kuyinto entle, kuba inceda ukugcina i-pelvis kwindawo efanelekileyo kakhulu.

Kodwa ininzi yale ntoni ye-muscle ekhusela iyakwazi ukulahleka ukuba ii-quadriceps zakho zizinzile. Xa ii-quads zakho zinzima kakhulu, njengoko i-pelvis idibaniswa phambili, kukho ukuphakanyiswa okuhambelanayo ngasemva, kufuphi nalapho amathambo ahleliyo. Oku kubeka isithintelo "ngokulula," njengoko abagqirha bathanda ukuthetha. Ukuba awukuqinisi izithintelo kunye nokwelula iifowuni zakho, mhlawumbi iintsimbi zilahlekelwa amandla azo okuxhasa i-pelvic yakho kunye nezikhundla zomgcini.

Uyazi Njani Xa i-Quadriceps Iyakwazi?

Ngenxa yenkcubeko yethu yokuhlala, kwaye ngokukodwa ixesha esichithayo lihleli imihla ngemihla, ininzi yethu sinayo i-quadriceps eqinile.Ixesha elithe xa usichitha esihlalweni, unamandla ngakumbi - kunye nezihlunu zakho ezingaphantsi - uya kufumana.

Ngaphandle kokuvavanya ngokukhawuleza kwendlela yokuphila, uyazi njani ukuba ii-quads zakho zinzima kakhulu?

Ukuya kugqirha wakho kunye / okanye umphathiswa wenyama ukuze uhlalutyo lwesithuba sokugqibela mhlawumbi yindlela echanekileyo kwaye ethembekileyo yokufumanisa indlela oomandla ngayo imisipha yakho ye-quadriceps. Kodwa zikhona iimvavanyo ezimbalwa zokuhlola ozithandayo. Umzekelo:

1. Zama ukuma uphakamise iinqununu zakho phambili. (Push ukusuka kumathambo akho ahleliyo ukwenzela ukujolisa kumgangatho ochanekileyo.) Unokuhamba phambili kangakanani na kwaye uvakalelwa njani? Ukuba unentlungu kunye / okanye umda, unokuba ne-quadriceps eqinile.
2. Ukuba unokwazi ukuthatha isikhundla sendawo apho umlenze omnye uphambili (kwaye ugobile) phambi komnye, kwaye umlenze ongemuva uphawule, zibuze umbuzo ofanayo no-# 1. Yintoni uvakalelwa ngayo phambi kwesikhumba sakho somlenze ongemuva?
3. Ukuba wenza i-yoga, nenye enye indlela yokuxelela ukuba ii-quads zakho zinzima kakhulu ukucinga nge-Warrior II yakho (eyaziwayo njengeVirabhadrasana II). Oku kuyimeko apho umlenze wakho wangaphambili ugobile kwaye umlenze wakho ongemuva uhamba ngqo. Ukuba unayo imisipha ye-quadriceps (kunye ne- psoas ) eqinile, uya kuwuva kumlenze wakho ongemuva kule ndawo.

1. Olunye u-yoga luquka izibonakaliso zokubhaliweyo ze-quadriceps eqinile yinkamela. Ikamela elibekayo libeka i-quads elula. Ukusuka kwindawo eguqa ngayo, kwaye kuxhomekeke kwinqanaba lakho lokukwazi (kunye nokuguquguquka), ukuhlawula ngokukhawuleza, kunye nenjongo yokugqibela yokubamba amaqatha akho emva kwakho. Qinisekisa ukuba uguqula i-pose ukuze ufumane nayiphi na intlungu okanye imiba enxulumene nayo. Ukuba ufuna ukuvuselela nokuguqula iimeko ezininzi ukwenzela ukunyamezela intlungu, amathuba okuba i-quadriceps yakho iyanzima.

1. Ekugqibeleni, ukuba unako ukuthinteka kalula iinzwane zakho ngexesha ugoba kwiindawo zakho zokunyakaza ( kwaye akusikho umva wakho osezantsi ), oku kukunye uphawu olubonakalayo ukuba i-quads yakho ingaba nzima kakhulu.

Yintoni ongayenza kwii-Quad zakho zeTight

Ukulungiswa kwemisipha engapheliyo ye-quad ngokuqinisekileyo ilula ngokwaneleyo-yabanlula! Nazi ezimbalwa ukuba uqalise: i-Quadriceps idibanisa.