Ngaba ufumana iintlungu kwiGluteus Max yakho? Inokuba ngamanqaku okuqalisa

intshayelelo

Amazantsi omzimba anezihlunu ezahlukeneyo ezivumela imilenze kunye neenyawo ukuba zijikeleze ukusuka kwindawo ukuya kwenye. Izihlunu ezahlukeneyo ezenza iziphelo ezisezantsi zomzimba ziyanceda uzinzise isinqe kwaye uvumele ukuhamba kwimilenze. I imilenze kunye nezihlunu ze-hip zinobudlelwane obuhlukeneyo kunye nesihlunu somzimba esinye esinceda umzimba osezantsi, kwaye yi-glutes, ngokukodwa i-gluteus maximus. Abantu abaninzi kufuneka baqonde ukuba i-glutes kufuneka isebenze xa usebenza. Xa i-glutes ingasebenzi, inokukhokelela kuyo yonke imimandla ephantsi, njenge ngasemva, izinqe, kunye namadolo, ukuthatha ubuninzi bobunzima obulayishiweyo emzimbeni. Oku kukhokelela ekuphuhlisweni kwamanqaku e-trigger ahambelana neentlungu ze-butt kunye ne-gluteus maximus, ebangela intlungu echazwe phantsi kwemilenze. Inqaku lanamhlanje lijonga imisipha ye-gluteus maximus, indlela amanqaku e-trigger ahambelana ngayo neentlungu ze-butt, kunye nokunciphisa intlungu kuhambelana namanqaku e-trigger kunye ne-gluteus maximus. Sithumela izigulane kubaboneleli abaqinisekisiweyo ababandakanya iindlela ezininzi kwimida yomzimba esezantsi, njengonyango lweentlungu ze-butt ezinxulumene namanqaku okuqalisa, ukunceda abantu abajongene neempawu zentlungu kunye nemisipha ye-gluteus maximus kufuphi kwaye ijikeleze imilenze ephantsi yomzimba. Siyazikhuthaza kwaye siyazixabisa izigulana ngokuzithumela kubaboneleli bethu bezonyango abanxulumeneyo ngokusekelwe kuxilongo lwabo, ngakumbi xa kufanelekile. Siyaqonda ukuba imfundo sisisombululo esihle kakhulu sokubuza ababoneleli bethu imibuzo entsonkothileyo ngokwesicelo sesigulana. UDkt Jimenez, DC, usebenzisa olu lwazi njengenkonzo yemfundo kuphela. isikhanyeli

Yintoni iGluteus Maximus?

 

Ngaba ukhe wafumana iintlungu ezinqeni zakho, umva ophantsi, nasemadolweni? Ngaba awukhululeki xa uzama ukuhlala phantsi? Okanye ngaba uneempawu ze-sciatic ezifana neentlungu ezihamba ukusuka empundu ukuya emlenzeni wakho? Le miba echaphazela imilenze ephantsi yomzimba inokunxibelelana kunye namanqaku e-trigger ecaleni kwe-gluteus maximus kwi-buttock. I igluteus maximus yeyona gluteus muscle inkulu eyenza imilo kunye nefom ye-buttock kunye ne-hip yeendawo zomzimba. I-gluteus maximus inokuza ngobukhulu obahlukeneyo ngokuxhomekeke kuhlobo lomzimba womntu. Lo mzimba mkhulu udlala indima ebonakalayo emzimbeni njengoko unceda ukugcina ukuma okuthe tye kumzimba ophezulu. Uphando lutyhila ukuba i-gluteus maximus yenye yezinto eziphambili ze-hip extensors, kwaye eminye yemisebenzi yayo ibandakanya ukwandisa kunye nokujikeleza ngaphandle kwamathanga. I-gluteus maximus, xa iqeqeshwe ngokufanelekileyo ngokuzilolonga, inokunyusa ubungakanani kunye namandla ngelixa ixhasa umzimba ophezulu. Nangona kunjalo, bambalwa abantu abaqaphela ukuba xa imisipha yabo ye-gluteus maximus ingaqeqeshwanga ngokufanelekileyo, inokukhokelela kwimibandela eyahlukeneyo enokubangela ukuba amanqaku aqalise ukuba enze kunye ne-gluteus maximus.

 

Amanqaku e-Trigger aNxulunyaniswe neentlungu zeBhut

 

Njengoko bekutshiwo ngaphambili, xa abantu bengaqinisi ngokufanelekileyo i-gluteus maximus ngokuzilolonga, kunokukhokelela kwiimpawu zentlungu ezingafunekiyo ezichaphazela umva ongezantsi, isinqe, kunye namadolo kumzimba osezantsi. Xa izihlunu ze-gluteus maximus zingasebenzanga ngokupheleleyo kumandla abo apheleleyo, ziyakwazi ukuphuhlisa zibe ngamanqaku okubangela ahambelana neentlungu ze-butt. Uphando lutyhila oko kubangela iingongoma okanye i-myofascial pain syndrome ehambelana ne-gluteus maximus inokuchaphazela indawo yokungena ye-nerve ephantsi ye-gluteal, ebangela intlungu kunye noluhlu olulinganiselwe lokunyakaza kumalungu. UDkt Janet G. Travell, MD, owabhala "Ubuhlungu beMyofascial kunye nokungasebenzi kakuhle," wachaza ukuba iimpawu ezibangelwa ngamanqaku asebenzayo anokubangela ukuba umntu angakhululeki kwaye abangele ukunyanzeliswa kwe-gluteus maximus. Kwangaxeshanye, amanqaku e-trigger ecaleni kwe-gluteus maximus anokunxibelelana neentlungu ezidluliselweyo ezinokubamba i-nerve ye-sciatic ebangela ukuba i-sciatica ichaphazele imilenze. Xa oku kwenzeka, eminye imiba emininzi inokuvela kwaye ichaphazele iziphelo ezisezantsi, ixelisa iintlungu ezisezantsi.

 

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Indlela yokukhupha amanqaku e-Trigger kwi-Gluteus Maximus-Ividiyo

Ngaba ufumana imvakalelo yokukrala kwimpundu yakho? Kuthekani ngokuva inzwa yombane isihla ngomlenze wakho? Okanye ngaba ujongene neentlungu ezisezantsi? Uninzi lwale miba ludibaniswa namanqaku e-trigger achaphazela i-gluteus maximus, ebangela intlungu ye-butt. I-gluteus maximus sisihlunu esikhulu, esingaphezulu esinceda ukuxhasa i-hips kunye nokuqinisekisa ukuba umzimba ophezulu unendawo emile. Xa imiba ichaphazela i-gluteus maximus, inokukhokelela kwiintlungu ezingafunekiyo kwi-back back, i-hips, namadolo, ebangela ukuba umntu abe nentlungu eqhubekayo. Oku kukhokelela ekuphuhlisweni kwamanqaku e-trigger ecaleni kwe-gluteus maximus, ngaloo ndlela ukulinganisa i-sciatica. Ividiyo engentla ibonisa apho iindawo zokubangela zifumaneka kwi-gluteus maximus kunye nendlela enokuthi idibanise ngayo ukuze ibangele intlungu ye-nerve ye-sciatica. Ividiyo iphinda ibonise indlela yokusebenzisa iindlela ezahlukeneyo zokukhulula iintlungu ezivela kwiindawo ezikhuphayo kunye nokunceda ukukhulula umsipha obanjwe ekubangeleni intlungu eyongezelelweyo kumzimba ophantsi.

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Ukunciphisa Intlungu eNxulunyaniswe ne-Trigger Points kunye neGluteus Maximus

 

Ekubeni i-gluteus maximus iyimisipha ebalulekileyo ebalulekileyo, kubalulekile ukuqinisa i-glutes ukukhusela intlungu ephantsi. Xa kufikwa ekuthomalaliseni iintlungu ezinxulunyaniswa namanqaku e-trigger ecaleni kwe-gluteus maximus, kukho iindlela ezahlukeneyo abantu abaninzi abangazisebenzisa ukukhulula uxinzelelo kwi-gluteus maximus kunye nawo wonke umzimba osezantsi. Izahlulo ezahlukeneyo ze-glute zinokunceda ukwandisa i-gluteus maximus muscle emva kokusebenza kunye nokunciphisa amathuba okubangela iintlungu kunye neentlungu ezigqithisiweyo. Enye indlela abantu abaninzi abafanele bayenze kukuguqa ngamadolo xa uphakamisa izinto ezinzima ukunciphisa umthwalo kumqolo osezantsi kwaye kubangele imiba engaphezulu kwi-gluteus maximus.

 

isiphelo

I-gluteus maximus sisihlunu esikhulu esingaphezulu esinomsebenzi obaluleke kakhulu emzimbeni. Esi sihlunu sinceda ngokwandisa kunye nokujikeleza ngaphandle kwamathanga kwaye kunceda ukugcina i-posture imile kumqolo ongaphezulu. Nangona kunjalo, imisipha ye-gluteus maximus ayiqeqeshwanga ngokufanelekileyo kwaye ingakhokelela kwimibandela engafunekiyo ebangela intlungu ebhekisiweyo kwi-hips, i-back back, kunye namadolo ahambelana namanqaku ashukumisayo. Ngethamsanqa nangona kunjalo, ngoqeqesho olufanelekileyo kunye nokwelula, umzimba ophantsi unokuthintela i-gluteus maximus ekuphuhliseni amaphuzu okuqalisa kunye nokunceda ukuphucula ukuma komntu.

 

Ucaphulo

Akamatsu, Flavia Emi, et al. "Isiseko seAnatomical seMyofascial Trigger Points yeGluteus Maximus Muscle." IBioMed yoPhando yeHlabathi, Hindawi, 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5733974/.

Elzanie, Adel, kunye noJudith Borger. "I-Anatomy, iBony Pelvis kunye neLungu elisezantsi, iGluteus Maximus Muscle." Ku: StatPearls [Internet]. Isiqithi saseTreasure (FL), StatPearls Publishing, 28 Mar. 2022, www.ncbi.nlm.nih.gov/books/NBK538193/.

Neto, Walter Krause, et al. "I-Gluteus Maximus Activation ngexesha lamandla aqhelekileyo kunye ne-Hypertrophy Exercises: ukuphononongwa okucwangcisiweyo." Ijenali yeNzululwazi yezeMidlalo kunye neMithi, IYunivesithi yaseUludag, 24 Feb. 2020, www.ncbi.nlm.nih.gov/pmc/articles/PMC7039033/.

Travell, JG, et al. Iintlungu ze-Myofascial kunye nokungasebenzi kakuhle: I-Trigger Point Manual: Vol. 2:Iindawo ezisezantsi. Williams & Wilkins, ngo-1999.

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