Ukunyanzelisa Ukuzivocavoca kwe-Pec Minor Muscle kunye neNyawo Yakho

1 -

Ukunyanzelisa umzimba

Iingcali zithi abo bethu basebenza kwideskiti zethu ixesha elide kufuneka bathathe ikhefu-mini ukugcina izandla zethu nangemva. Kwimaphepha elandelayo iminyathelo ngesinyathelo-sinyathelo somzimba ophezulu ophezulu wokuzilolonga umzimba.

Ndiyayithanda le sifuba ngenxa yokuba "ifumana" imisipha yomzimba ebalulekileyo ebizwa ngokuba yi-pectoralis encinci. (Oku ngakumbi malunga nezantsi.)

Enyanisweni, uphando olwenziwe ngo-2006 olupapashwe kwi- Journal of Elbow kunye ne-Surgery Surgery lafumana indlela yokwelula i-pectoralis muscle encinci oyifunayo kweli nqaku kukhokelela ekunyukeleni komzimba (oko kukuthi ufuna ukufezekisa ukuze ufezekise imizimba yomzimba kunye neenzuzo ezihamba nayo) kuneentsholongwane ezimbini zokunwebisa ngokubhaliweyo (ngokubanzi ngokubonelelwa ngamathambo emzimbeni kunye / okanye ukuxuba.)

I-pectoralis encinci imisipha encinci ibandakanyeke kakhulu (ikakhulukazi phakathi kwabasebenzi be-ofisi) imeko yokumisa i- kyphosis . Unokuba nolwazi olunzulu ne-kyphosis ngegama elithi "langoku".

Ngandlela-thile, xa i-muscle encinci ye-pec iqina, idonsa phambili emagxeni ahamba phambili, oko kukuthi ujikeleze kwakhona kwi-kyphosis okanye ukwandisa ukujikeleza osele kukho. Ngoko enye indlela ongayilungisa ngayo "u-hunch back" kukuba welula le muscle ebalulekileyo.

2 -

Qalisa indawo

1. Yimele ejongene nekona kunye ne-posture evulekile. Beka iinyawo zakho ukuze zilandelane kunye, uze uguqe ngamadolo. Oku kufuneka kukuncede uhlale ukhululekile njengoko kunokwenzeka ngexesha lokuhamba, kwaye ukhusele amanxulumano akho, ngokunjalo.
2. Gcina amehlo akho phambili, kwaye i-chin yakho idibanise entanyeni yakho (kodwa ungayigxina into.)
3. Bhala, uze uphume kwaye ubambe ngesisu sakho kwisisu sakho.

3 -

Umgca wePec

I-stretch ye-pec ekhoneni ifana ne-push-up eludongeni, ngaphandle kokuba ugxininiso lubekwe ekuhlaleni kwisimo esenza ukuba izihlunu zesifuba zakho zande. Nazi izinto ezisisiseko.

1. Beka izibopho zakho kunye neentende kumacala onke eludongeni kwinqanaba elikwinqanaba.
2. Inhale.
3. I-Exhale, kwaye udonsa imisipha yakho engaphantsi kwisisu sakho, uncike eludongeni. Kuphela kufuneka uhambe kwinqanaba apho uziva kunzima kodwa kungabangela ukuba buhlungu okanye buhlungu. Kubaluleke kakhulu ukuhambisa umzimba wakho wonke njengeyunithi, kwaye ungaphenduli naliphi na ikhonkco.
4. Bamba isikhundla esiphakathi kwemizuzwana emi-5 ukuya ku-30, uze ubuye uqale.

4 -

Khu seleko kunye neNtsebenzo

Umele uzive ululale kwindawo yakho engasentla, kodwa ungayidluli. Lawula inqanaba lomngeni ngokuguqula umgama wakho eludongeni. Unokuzama ude ufumene umgama ovumela ukuba ugcine unobulungisa, ukhululekile, kodwa usenomngeni wakho wokukufumana apho njengelinye iqela lomgcini.

Xa wenza lo msebenzi, uya kuzuza ngokubeka esweni isithuba sakho somzimba wakho xa uhamba. Oku kuyinyaniso ngokukodwa kwiminqweno. Iminqweno kufuneka ihlale iqonde-akufanele iguqule okanye igobe ukukunceda ufeze intshukumo. Ukuba udinga uncedo, vele uhambe ezinyaweni zakho ukuya eludongeni, kunoko.

Ngendlela, enye yeentlobo zam ozithandayo ukutyula i-quadriceps. I-Quight quads ihamba ngendlela yokuhamba kakuhle. Kukho iindlela ezimbalwa umntu onokuqala okanye umntu oqinileyo ongakwazi ukuhamba malunga nale nto. Khetha enye uze uhambe nayo.

> Imithombo:

> Borstad, J., Ludewig, P. Ukuqhathaniswa kwamathathu elula kwi-pectoralis encinci. NgoMeyi-Juni 2006. http://www.ncbi.nlm.nih.gov/pubmed/16679233

> Ubume beBhayibhile uMoffat, Marilyn, PT Ph.D. kunye neVickery, uSteve. Umbutho we-American Physical Therapy Association Incwadi yoLondolozo lweZakhiwo kunye nokuCocwa. Iincwadi ze-Owl. UHenry Holt kunye neNkampani, LLC. ENew York, eNew York, ngo-1999. Tyalela uze ufinyelele p.236