Ukuzivocavoca Okungumongo Nokwe-Hip Ukulungisa Isimo Se-Lordosis

-Delile

• Ukubuka konke
• Ukuhlala sitshekele okhalo ebholeni
• Ab crunches nge transverse abdominus (TA) activation
• Izimbungulu ezifile
• Izandiso ze-Hip ezinomdwebo wokudweba
• I-hamstring curl
• Ukuthatha

Ukubuka konke

I-Hyperlordosis, ebizwa nje ngokuthi yi-Lordosis, ukugoba okungaphakathi ngokweqile komhlane ongezansi, kwesinye isikhathi kubizwa ngokuthi yi-swayback.

Kungenzeka kubantu bayo yonke iminyaka futhi kuvame kakhulu ezinganeni nabesifazane abancane. Kungenzeka kwabesifazane ngesikhathi sokukhulelwa nangemva kokukhulelwa, noma kubantu abahlala isikhathi eside.

I-Lordosis ingadala izimpawu ezinjengezinhlungu ezisezingeni eliphansi, izinkinga zemizwa, futhi ihlotshaniswa nezimo ezibucayi njenge-spondylolisthesis. Kwabanye abantu, kubangelwa ukuma kabi kwesikhumba.

Lapho i-pelvis itshekela phambili kakhulu, ithinta ukugobeka komhlane ongezansi, okwenza umuntu abukeke sengathi unamathela ngezansi. Inani elincane le-Lordosis lijwayelekile, kepha ijika eleqile lingadala izinkinga ngokuhamba kwesikhathi.

I-Lordosis imvamisa kungenxa yokungalingani phakathi kwemisipha ezungeze amathambo okhalo. Imisipha ebuthakathaka esetshenziselwa ukuphakamisa umlenze iye phambili (i-hip flexors) ihlanganiswe nemisipha eqinile esetshenziselwa ukugoba emuva (i-back extensors), ingadala ukunyuka kwe-pelvic, ukunciphisa ukuhamba komhlane ongezansi.

Omunye uthole ukuthi ukuqinisa i-glutes, imisipha, kanye nemisipha yesisu kungasiza ekudoneni i-pelvis ekuvumelaneni okufanele, kuthuthukise i-Lordosis. Lokhu kungasiza ukunciphisa izinhlungu, kwandise umsebenzi, futhi kuthuthukise ikhono lokwenza imisebenzi yansuku zonke kalula.

Ukuhlala sitshekele okhalo ebholeni

Lokhu kuvivinya umzimba kusiza ukuletha ukuqwashisa ngokuma kwesinqe, kanye nokwelula nokuqinisa isisu kanye nemisipha yangemuva yokwelula.

Izinsiza kusebenza ziyadingeka: ukuzivocavoca ibhola

Imisipha yasebenza: i-rectus abdominis, i-gluteus maximus, ne-erector spinae

1. Hlala ebholeni lokuzivocavoca izinyawo zakho zibanzi kancanyana kune-hip-wide apart, amahlombe emuva, nomgogodla ongathathi hlangothi. Khetha ibhola elivumela amadolo akho ukuthi abe ku-90-degree angle lapho uhleli izinyawo zakho ziphansi phansi.
2. Gobisela okhalweni lwakho bese uzungeze iqolo lakho elingezansi ngokuthola izisu zakho. Zizwe sengathi uzama ukuletha ithambo lakho le-pubic enkingeni yakho yesisu. Bamba imizuzwana emi-3.
3. Tshekisa izinkalo zakho kolunye uhlangothi bese ugoba umhlane wakho. Zizwe sengathi ukhipha ibhande lakho lomsila ngaphandle. Bamba imizuzwana emi-3.
4. Phinda izikhathi eziyi-10, ukushintshanisa izinkomba.
5. Qedela amasethi ama-3.

Ab crunches nge transverse abdominus (TA) activation

Ukuqinisa izibilini kungasiza ekulungelelaniseni okungcono kwe-pelvic kubantu abane-pelvis ekhonjiwe phambili.

Izinsiza kusebenza ziyadingeka: umata

Imisipha yasebenza: i-rectus abdominis, isisu esijikelezayo

1. Lala phansi ngomhlane imilenze yakho igobile nezinyawo ziyisicaba phansi. Beka izandla zakho ngemuva kwekhanda lakho noma uziwele esifubeni sakho.
2. Phefumulela ngaphakathi. Njengoba uphefumula uphume, donsela inkinobho yakho yesisu emgogodleni wakho, ufake imisipha yakho yesisu eguqukayo, isicubu esisonga i-midline yakho njenge-corset.
3. Phakamisa ikhanda lakho namahlombe amasentimitha ambalwa ukusuka phansi ukuze wenze i-crunch, ngenkathi ugcina ukushibilika esiswini sakho.
4. Buyela endaweni yokuqala, phumula, bese uphinda izikhathi eziyi-10.
5. Qedela amasethi ama-3 kuye kwangama-5.

Izimbungulu ezifile

Lokhu kuvivinya umzimba okunamandla kusiza abantu ukuthi balondoloze umgogodla ozinzile ngesikhathi sokuhamba kwemilenze nezingalo. Ihlose imisipha yesisu esinqamulelayo, ebalulekile ekuqiniseni umgogodla.

Izinsiza kusebenza ziyadingeka: umata

Imisipha yasebenza: isisu esinqamulelayo, i-multifidus, i-diaphragm, ne-hip flexors

1. Lala phansi ngomhlane izingalo nemilenze yakho kukhombe ngqo kude nomzimba.
2. Thatha umoya ojulile ungene futhi lapho ukhipha umoya, donsela inkinobho yakho yesisu emgogodleni wakho futhi uzizwe sengathi uthambisa umhlane wakho ubheke phansi ngaphandle kokuhambisa izinkalo.
3. Yehlisa ingalo yakho yesobunxele nomlenze wangakwesokudla ngasikhathi sinye kuze kube yilapho zindiza phezulu ngamasentimitha ambalwa ngaphezu komhlaba.
4. Buyela endaweni yokuqala bese uphinda ngakolunye uhlangothi. Phinda izikhathi eziyishumi.
5. Qedela amasethi ama-3 kuye kwangama-5.

Izandiso ze-Hip ezinomdwebo wokudweba

Lokhu kuvivinya umzimba kungakhuphula amandla nokuzinza emisipheni yangaphansi emuva kanye nesifunda se-pelvic, kwehle i-Lordosis.

Izinsiza kusebenza ziyadingeka: umata

Imisipha yasebenza: i-gluteus maximus, i-hamstring, i-erector spinae

1. Lala phansi esiswini sakho nezingalo zakho zikhululekile eceleni kwakho noma zifakwe ngaphansi kwekhanda lakho. Yelula imilenze yakho ngqo ngemuva kwakho.
2. Adonse umoya kakhulu. Njengoba ukhipha umoya, dweba inkinobho yakho yesisu ibheke emgogodleni, uhlanganise imisipha yakho eyinhloko. Ngokufanelekile kufanele uzizwe sengathi uzama ukuphakamisa isisu sakho kumata ngaphandle kokuhambisa umgogodla.
3. Ngenkathi ubambe lesi sivumelwano, phakamisa umlenze owodwa kumata cishe ngamasentimitha ayisithupha. Gxila ekubandakanyeni imisipha emikhulu yezinqa.
4. Bamba imizuzwana emi-3, ubuyele endaweni yokuqala. Phinda izikhathi eziyishumi.
5. Phinda ngomunye umlenze. Qedela amasethi ama-3 ohlangothini ngalunye.

I-hamstring curl

Imisipha yimisipha emikhulu eyehlela emuva kwethanga. Imisipha eqinile futhi eguquguqukayo ingasiza ukusekela ukuqondanisa kwe-pelvic engathathi hlangothi.

Izinsiza kusebenza ziyadingeka: ibhendi lokumelana

Imisipha yasebenza: hamstrings (semitendinosus, semimembranosus, ne-biceps femoris), imisipha yethole (gastrocnemius), kanye ne-hip flexors (sartorius, gracilis, ne-popliteus)

1. Bopha ibhande lokumelana neluphu ezungeze ipali noma into eqinile.
2. Lala phansi ngesisu ngezinyawo zakho unyawo noma ezimbili kude nepali.
3. Loop ibhande elizungeze iqakala lakho.
4. Gobisa idolo lakho bese udonsela iqakala lakho ngasezinqeni zakho kude nepali.
5. Zama ukuhlukanisa ukuhamba uye emlenzeni osebenzayo, ugcine konke okunye kusathule ngangokunokwenzeka. Kufanele uzwe ukunyakaza kwehle ngemuva kwethanga.
6. Phinda izikhathi eziyi-15, bese uphinda ngakolunye uhlangothi.
7. Qedela amasethi ama-3 ohlangothini ngalunye.

Ukuthatha

Ukulungisa isimo esibi kanye ne-Lordosis eyeqile kungavimbela izimo ezinzima zomhlane nomgogodla.

Kubhekwe imiphumela yokuzivocavoca kwe-lumbar ekusebenzeni nasezingeni le-Lordosis kubantu abanezinhlungu ezingapheli ezibuya emuva. Bathole ukuthi izivivinyo zokuzinzisa, njengalezo ezichazwe ngenhla, zisebenza kangcono kunokwelashwa okulondolozayo kokuthuthukisa ukusebenza kanye ne-angle yokugoba ngemuva.

Njalo thintana nodokotela wakho ngaphambi kokuqala uhlelo lokuzivocavoca ukuze uqiniseke ukuthi kukulungele. Uma lokhu kuvivinya umzimba kubangela ukwanda kobuhlungu, yeka ngokushesha bese ufuna usizo.

Ubuhlungu noma ubunzima ngokuhamba okuhambisana ne-Lordosis eyeqile kungaba uphawu lwesimo esibi kakhulu futhi kufanele kuhlolwe udokotela noma i-chiropractor. Izimo ezejwayelekile ze-lumbar hyperlordosis zingadinga ukuhlinzwa futhi azikwazi ukwelashwa ngokuzivocavoca kuphela.