UkuJonga umzimba kunye neGlutes Workout. Owasetyhini ononcumo oMnyama onxibe iimpahla eziMnyama wenza idonki ekhaba umthambo ngokuphakamisa umlenze kwi-Yoga Mat, iBut yoQeqesho kunye neHamstring, ejonge kwiLaptop Screen emgangathweni.
I-Gluteus Maximus Muscle iyona nto inkulu kwaye ingaphandle kwemisipha ye-gluteal. Isuka kwi-sacrum kunye ne-coccyx, iinxalenye zekholamu yomgogodla, ukuya kwi-femur. Enye Izihlunu ze-gluteal ziquka i-gluteus minimus kunye ne-medius. Ngamnye unendima kumsebenzi oqhelekileyo wezinqe kunye nemilenze. Baqhelene nokuqina okukhokelela kubuhlungu, iintlungu, kunye neentlungu ezijikeleze isinqe kunye nangaphakathi kunye nokujikeleza. mathupha.
Contents
Kukho imisipha emithathu engasemva:
Kukho elinye iqela lemisipha ye-diagonal phantsi kwe-gluteus minimus edibanisa kwi-femur. Eyona nto iphezulu yi-piriformis efakwe kwi-sacrum. I-nerve ye-sciatic kunye nemithambo emikhulu ihamba ngaphantsi kwayo.
Umsebenzi ophambili wemisipha kukuvula isinqe kwaye utyhale imilenze ngaphandle. Ukuhlala ixesha elide kunciphisa izihlunu ze-gluteal ezibangela ukuba ziqine, zinciphise umsebenzi oqhelekileyo we-hip. Izihlunu ze-gluteal zichaphazeleka kwi-tightness ebangelwa ukusetyenziswa ngokugqithiseleyo kunye nokungabikho kophuhliso / amandla. Oku kunokuphuhlisa i-tender / tight muscle bands eziphazamisa umsebenzi oqhelekileyo wemisipha. Ukufumana umzekelo wento eyenzekayo cinga ukuguquguquka kunye nenkontileka enye yezihlunu ze-bicep 6-10 iiyure ngosuku. Kuya kuba buhlungu kakhulu, kuqinile, kwaye kuthambile.
Iimbaleki kunye nabantu abasebenzayo ngokwasemzimbeni banokuba nezihlunu eziqinileyo ze-gluteal. Oku kunokubangela ukuqaqamba kwemisipha emva komdlalo/umthambo. Imisebenzi enzima inyanzelisa imisipha ye-gluteal ukuba isebenze ixesha elingaphezulu ukuxhasa umva kunye namadolo. Imidlalo efuna ukuvuselelwa kwemisipha yomlenze ibandakanya:
Abantu abahamba nge-gait engaqhelekanga basengozini yokuxhatshazwa kwemisipha. Kwenzeka ntoni ukuba izihlunu ziba lukhuni ukusuka kwizikhundla ezingaqhelekanga. Oku kubeka uxinzelelo olongezelelweyo kumqolo kunye nezihlunu ze-hip kwaye zenza kube mandundu ukuma kwazo zonke. Izihlunu ze-hip nazo zifakwe kwi-pelvis, kwaye xa izihlunu ziqala ukuqina ziyakwazi ukutsala imisipha ye-gluteal. Ukucaphuka kwe-joint sacroiliac nako kunokubeka uxinzelelo kwi-piriformis, ebangela i-spasms echaphazela imisipha ye-gluteal. I-Piriformis muscle spasms inokubeka uxinzelelo kwi-nerve ye-sciatic, ebangela i-sciatica.
Uviwo luya kuba yimfuneko ukufumanisa ukuba intlungu okanye intlungu ibangelwa ukuvuvukala kwemisipha okanye esinye isizathu. Iimpawu ze-Sciatica kunye neengxaki kwinqanaba le-hip elibandakanya i-gluteus minimus kunye ne-medius inokuvakala emlenzeni. Uviwo lubandakanya ukubona kunye nokuziva ukuphendula kwemisipha, iimpendulo, ukunyathela ngokusebenzisa uluhlu lweendlela zokuzivocavoca kunye nokunyakaza okubandakanya imisipha eyahlukeneyo. Unyango oluqhelekileyo lubandakanya:
Ukuqina kwi-glutes kunokulawulwa ngonyango lwe-chiropractic. Oku kuquka:
Ukuzivocavoca okulula kunokunceda ukubandakanya kunye nokomeleza imisipha. Ezi ziquka:
Abantu abahlala ixesha elide, abawufumani ngokwaneleyo umsebenzi womzimba, kwaye banokutya okungekho mpilweni banokufumana ukuxhathisa kwe-insulin. Oku kwenzeka xa i-insulin ingakwazi ukuthutha iswekile yegazi egqithisileyo iphuma egazini kunye nemisipha. A isifundo bafumanisa ukuba abasetyhini ababehlala iiyure ezisibhozo ngosuku babenethuba elongezelelweyo lokuphuhlisa isifo seswekile. Isifo seswekile sinokutyekela ekubeni namafutha amaninzi ngaphakathi emzimbeni, ngakumbi i-visceral fat. Oku kukhuthaza ngakumbi ukumelana ne-insulin. I-Diabetics iphinda ilahlekelwe ngokukhawuleza kobunzima bemisipha njengoko ikhula, iqinisa iimpawu kunye nokuchaphazela ngakumbi ukubunjwa komzimba.
Cochrane, uDarryl J et al. "Ngaba ukusetyenziswa kwexesha elifutshane le-gluteal kuphucula ukusebenza kwemisipha?" Uphando kumayeza ezemidlalo (Shicilela) vol. 25,2 (2017): 156-165. doi:10.1080/15438627.2017.1282358
UCoratella, uGiuseppe et al. "Ukusebenza kwe-Gluteal, iThanga, kunye ne-Lower Back Muscles kwii-Squat ezahlukeneyo zeSquat ezenziwa ngabakhi bomzimba abaKhuphisanayo: iimpembelelo zoQeqesho lokuchasa." Ijenali yamazwe ngamazwe yophando lokusingqongileyo kunye nempilo yoluntu vol. 18,2 772. 18 Jan. 2021, doi:10.3390/ijerph18020772
Distefano, Lindsay J et al. "I-gluteal muscle activation ngexesha lokuzilolonga okuqhelekileyo." Ijenali yonyango lwamathambo kunye nonyango lomzimba vol. 39,7 (2009): 532-40. doi:10.2519/jospt.2009.2796
UKalyani, uRita Rastogi et al. "Ukulahleka kwemisipha enxulumene neminyaka kunye nesifo: umphumo wesifo seswekile, ukutyeba, kunye nezinye izifo." I-lancet. Isifo seswekile kunye ne-endocrinology vol. 2,10 (2014): 819-29. doi:10.1016/S2213-8587(14)70034-8
Selkowitz, uDavid M et al. Yeyiphi imithambo ejolise kwizihlunu zegluteal ngelixa unciphisa ukusebenza kwe-tensor fascia lata? Uvavanyo lwe-Electromyographic kusetyenziswa ii-electrode ezinocingo olucolekileyo. Ijenali yonyango lwamathambo kunye nonyango lomzimba vol. 43,2 (2013): 54-64. doi:10.2519/jospt.2013.4116
Umgangatho wobuchule wokuSebenza *
Ulwazi olulapha ku "Ukuqina, ukuqaqanjelwa, izihlunu eziqaqambileyo kunye nokuKhutshwa kweChiropractic"Akujoliswanga ukuthatha indawo yobudlelwane obubodwa kunye nomntu oqeqeshiweyo wezempilo okanye ugqirha onelayisensi kwaye akusiyo isiluleko sonyango. Sikhuthaza ukuba wenze izigqibo zezempilo ngokusekelwe kuphando lwakho kunye nentsebenziswano kunye nochwepheshe bezempilo abaqeqeshiweyo.
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Umda wethu wolwazi ilinganiselwe kwiChiropractic, i-musculoskeletal, amayeza omzimba, impilo, igalelo le-etiological ukuphazamiseka kwe-viscerosomatic ngaphakathi kweentetho zeklinikhi, ezinxulumene ne-somatovisceral reflex clinical dynamics, i-subluxation complexes, imiba yezempilo ebuthathaka, kunye / okanye amanqaku amayeza asebenzayo, izihloko kunye neengxoxo.
Sibonelela kwaye sibonise intsebenziswano yeklinikhi neengcaphephe kumacandelo ahlukeneyo. Ingcali nganye ilawulwa ngumsebenzi wabo wobugcisa kunye negunya labo lokufumana iphepha-mvume. Sisebenzisa iiprothokholi ezisebenzayo zempilo kunye nempilo entle ukunyanga nokuxhasa ukhathalelo lokwenzakala okanye ukuphazamiseka kwenkqubo ye-musculoskeletal.
Iividiyo zethu, izithuba, izihloko, imixholo, kunye nokuqonda zibandakanya imiba yezonyango, imiba, kunye nezihloko eziyelelene kwaye zixhase ngokuthe ngqo okanye ngokungathanga ngqo umda wokuziqhelanisa wethu.
I-ofisi yethu izamile ngokufanelekileyo ukubonelela ngeengcaphulo ezixhasayo kwaye ichonge uphando olufanelekileyo lophando okanye izifundo ezixhasa izithuba zethu. Sinikezela ngeekopi zophando ezixhasayo ezifumanekayo kwiibhodi ezilawulayo nakuluntu ngesicelo.
Siyaqonda ukuba sigubungela imicimbi efuna inkcazo eyongezelelweyo yokuba inganceda njani kwisicwangciso esithile sokhathalelo okanye inkqubo yonyango; ke, ukuqhubeka nokuxoxa ngombandela ongentla, nceda ukhululeke ukubuza UDkt Alex Jimenez, DC, okanye qha ga mshelana nathi 915-850-0900.
Silapha ukunceda wena kunye nosapho lwakho.
Iintsikelelo
UDkt Alex Jimenez D.C., I-MSACP, RN*, I-CCST, IFMCP*, I-CIFM*, I-ATN*
email: qeqeshi@elpasofunctionalmedicine.com
Ilayisenisi njengoGqirha weChiropractic (DC) kwi Texas & New Mexico*
Texas DC Ilayisensi # TX5807, New Mexico DC Ilayisensi # I-NM-DC2182
Unikwe Ilayisensi njengoMongikazi oBhalisiweyo (RN*) in Florida
Florida License RN Ilayisensi # I-RN9617241 (Nombolo yolawulo. 3558029)
Ubume obubambeneyo: ILayisensi yeeNkcazo ezininzi: Ugunyaziswe Ukuziqhelanisa I-40 States*
UGqr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
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