Imisipha ye-hip iimisipha eziliqela ezizisa imilenze kunye ne-trunk kunye nentshukumo yokuhamba. Ziyakuvumela ukuba unyuse umlenze wakho okanye uguqe waya kwiphulo lakho kwaye uvumele ukuba ugobe i-torso yakho phambili kwi-hip. Iimisipha ezenza i-hip flexors ziquka i-psoas enkulu, i-iliacus, i-rectus femoris, i-pectineus, ne-sartorius muscle.
Yenzani i-Hip Flexors?
I-Flexion ithetha ukudonsa kunye.
Xa kukho izivumelwano zesikhumba se-flexor, ithabatha amathambo amabini ndawonye, ngokuqhelekileyo ukugoba ngentsebenziswano. Kwimeko yexp flexers, badibanisa amathambo omlenze namathambo omlenze okanye umlenze kwi-joint hip. Ukuba i-hip isele iguquguquke, njengokuba uhleli, ezi zihlunu azisebenzi. Ukuphila ngokuzigcina kunokukhokelela ekubeni unobuthakathaka obunamandla obuqinileyo kunye ne-hip flexers njengoko zihlala zihlala kwindawo efutshane. Bafuna ukufumana umsebenzi xa umile kwaye wenza izinto ezinjengokuphakamisa umlenze wakho ukuba ukhwele izitebhisi, ugijime okanye ugibele ibhasikidi.
Psoas Major Muscle
I-musso ye-psoas iyisiphako esisisigxina esidibanisa umlenze emlenzeni. Enyanisweni, ngumzimba kuphela owenza njalo. Igijima kwi-back your back in the pelvis, idlula phambi kwe-hip apho ifakela phezulu kwinkosikazi, ithambo lakho lesithambo.
Isacus Muscle
I-Iliacus yintlanzi, isisigxina, ehlala ngaphakathi ngaphakathi kwintlaka.
Inamathela kwi-pelvis kuya kwithambo lethanga (femur). Isenzo sazo esiyinhloko ukuguqula nokujikeleza umlenze.
Rectus Femoris Muscle
Esi sihlunu sisinye sezidumbu ezine ze-quadriceps, sidibanisa i-pelvis kwisithoni se-patellar of knee. Izikwele kunye nemiphunga isebenzisa i-rectus femoris.
I-Pectineus Muscle
I-pectineus muscle iyisisityambo esisigxina, esine-quadrangular esila ekhangeni eliphezulu langaphakathi.
Ngokuyinhloko ixanduva lokukhenkceka, kodwa liyakudlulisa kwaye lijikeleze umlenze.
Sartorius Muscle
I-sartorius muscle ngumsila omude omde ohlahla ubude bethanga ukusuka kwintlanzi ukuya emadolweni. Ingumzimba omude kunabo bonke emzimbeni womntu kwaye unceda ukuguqula idolo nomlenze.
Ukulimala
Ungakwazi ukuphazamisa okanye ukukrazula enye okanye ngaphezulu kwi-hip flexors yakho ukuba kutheni ukuhamba ngokukhawuleza okufana nezikhokelo zokutshintsha ngelixa usebenza okanye ukhaba. Imidlalo kunye nemidlalo yezemidlalo apho oku kwenzeka khona kubandakanya ukusebenza, ibhola lebhola, ibhola lebhola, ubugcisa bokulwa, kunye neHockey. Ubomi bemihla ngemihla, unokwenza uxinzelelo lwe-hip flexor xa usonga kwaye uwa okanye wenze utshintsho ngokukhawuleza. Uphawu oluyinhloko lwe-hip flexor ye-strap okanye inqabileyo yintsipho ye-hip iyintlungu kwindawo ekuphambi kwe-hip yakho apho ihlangene nomlenze wakho. Ngeentlungu, kunokuba nzima ukuhamba kwaye unokufuna ukusebenzisa iinqonga njengoko iphilisa.
Umthombo:
Inkathazo ye-Hip flexor - emva kokunakekelwa, i-MedlinePlus, iThala leNcwadi likaMatrika ka-US, 5/9/2015.