I-multifidus isekela umqolo kwaye iyisihlunu esibalulekileyo ngasemva ukubonelela amandla nangona incinci. Iintlungu ezisezantsi yimeko eqhelekileyo, kwaye imithambo yemisipha ye-multifidus inokunceda ukunika isiqabu.
Yintoni i-Multifidus?
Ukuzinzisa ngowona msebenzi uphambili yalo msipha, obhityileyo kwaye udibanisa amacandelo amathathu adibeneyo kwaye uzinzise kwinqanaba ngalinye, ngokutsho kwenqaku likaJulayi 2013 elipapashwe kwi-Journal of Physical Therapy Science. Njengoko igama layo libonisa, i-multifidus yenziwe ngeemisipha ezininzi ezifakwe kwikholamu ye-vertebral. Yahlulahlulwe yangamaqela amabini ezihlunu: ezingaphezulu nezinzulu.
Ekubeni i-vertebrae iyimfuneko, inika intshukumo efunekayo kwi-physiology yabantu, i-multifidus ibonelela. ukuzinza ukunceda ukugcina i-vertebrae yomelele kwaye isempilweni, ukuphepha ukuchithwa kwamalungu.
I-lumbar multifidus isebenza i-stabilizers enqamlezayo yesisu kunye nezihlunu ze-pelvic ze-back back kunye ne-pelvis ukuvumela iziphelo zakho ukuba zihambe ngokukhululekile ngelixa ugcina uzinzo oluphambili. Xa le misipha yenzakele, unokuziva iintlungu ezidluliselwe ecaleni kwe-vertebrae ekufutshane okanye kwicala le-abs yakho.
Amandla angundoqo kunye nokuzinza kubaluleke kakhulu kwimpilo ye-lumbar multifidi. Ingundoqo isebenza njengeyunithi, kunye nokungasebenzi ngenxa yokuqina okanye ukunciphisa imisipha kunye nokwandisa kwezinye iindawo zomzimba, ezifana ne-quadriceps kunye ne-hamstrings, kunokufaka isandla kwiintlungu ezisezantsi.
Undoqo wakho unamaqela amaninzi emisipha., kubandakanywa i-multifidi, i-diaphragm, i-pelvic floor, kunye nesisu esinqamlekileyo. Ukubandakanya le misipha njengeyunithi kuya kunceda ukubonelela ngokuzinza okuphezulu kumqolo kunye nokunciphisa iintlungu ezisezantsi kunye nokwandisa ukuzinza.
Imithambo emi-3 yokuphucula izihlunu zakho ze-multifidus
Iingcali zincoma i-hip flexibility exercises for the hamstrings, hip flexors, kunye ne-gluteal muscles ukukhulula intlungu ephantsi. Le mithambo ibandakanya i-quadriceps yolulaI-hip flexor stretch, i-adductor stretch, i-hamstring stretch, i-hamstring stretch, i-lateral IT band stretch, i-C-stretch ye-IT band, kunye ukolula kwegluteal. Olu luhlu lulandelayo lwe-multifidus lubonelelwa yiYunivesithi yasePrinceton.
Umthandazo, ikati, inkamela
- Ngena emgangathweni ngemilenze emine, amadolo akho abekwe phantsi kwesinqe kwaye izandla zakho zibe banzi kancinane kunobubanzi bamagxa, iincam zakho zeminwe zijonge phambili.
- Kwinqanaba lomthandazo, khupha umoya njengoko uhleli ezithendeni zakho, uthoba intloko yakho kwaye ubeka isilevu sakho phantsi njengoko ulungisa iingalo zakho. Esi simo sikwabizwa ngokuba sisimo somntwana.
- Kwinqanaba lekati, phefumlela kwaye uvale umva wakho phezulu njengoko uvala i-abs yakho, womisa iqhosha lakho lesisu kumnqonqo wakho. Gcina isilevu sakho sibambekile.
- Kwinqanaba lenkamela, khupha kwakhona njengoko uhlisa isisu sakho kwaye wandisa isilevu sakho kwisilingi. Hlala kwindawo yokuthandaza njengoko ubuyisela isilevu sakho.
- Phinda ulandelelwano amaxesha amahlanu.
ibhulorho ethambekele kwiingqiniba
- Lala phantsi ujonge phantsi kwaye ubeke iingalo zakho phantsi. Phakamisa isinqe sakho ukuze iingalo zakho neenzwane zikuxhase.
- Gcina i-core yakho iqinile kwaye ibuyele ngqo.
- Bamba kule ndawo imizuzwana ye-15, uqhubela phambili imizuzwana ye-15 ngokuphindaphinda ngalunye, ukuya kumzuzu omnye.
- Yenza uphindaphindo oluhlanu ukuya kwe-10.
igciwane elifile
- Lala phantsi, kwaye wandise amalungu akho ukuya kwisilingi, amadolo akho abekwe phantsi kwesinqe sakho kwaye izandla zakho zibe banzi kancinane kunobubanzi bamagxa, iminwe kunye neentende zezandla zijonge phambili.
- Yenza i-core yakho kwaye ugcine umqolo wakho ngokuthe tye njengoko usebenzisa i-hamstrings, i-glutes, kunye nezihlunu ezisezantsi ukuphakamisa umlenze omnye emhlabeni ngelixa uphakamisa ingalo echaseneyo ngexesha elifanayo, unciphisa umva wakho kwindawo yokuqala.
- Phinda kwakhona i-10 reps kwicala ngalinye.
Hlala ubona ugqirha wakho okanye umqeqeshi wezemidlalo ukuba unentlungu engasemva ehlala ixesha elide kuneveki okanye ezimbini. Ugqirha wakho unokukuxilonga kwaye uya kukwazi ukuxelela ukuba yeyiphi inxalenye yomva wakho owenzakeleyo ukwenzela ukuba umqeqeshi womzimba okanye umqeqeshi wezemidlalo unokuncoma ukuzivocavoca okusebenza kuwe kunye nemeko yakho ethile.