Umqondo wokuthi imisipha ethile eqinisayo ingaqeqeshwa ukuze ivumelane ngokuzenzekelayo ngesikhathi sokuzama ukuvikela amalunga sekuyisikhathi eside isisayensi yezobuchwepheshe kanye nemikhuba futhi idluliselwa ngabaqeqeshi, abaqeqeshi bePilates nabanye abaningi abasebenza nabantu nokuzivocavoca . Ngokuyinhloko, imisipha emathunjini ejulile iphakathi nendawo yale miyalo.
Imisipha Yomzimba Ejulile
Imisipha yomzimba ejulile ibizwa ngokuthi i-transversus abdominis, noma i-TvA emfushane. Balala ngaphansi kwezicathulo zomzimba uyazi ukuthi iphakethe lesithupha noma i-rectus abdominis-yibo oqeqeshayo ukuthola isisu esihle sokugeza.
I-TvA ihloswe njengeqembu lezinsimba ezithonya ukuzinza komgogodla, ngakho-ke likhuthazwe njengabalulekile ekuvikeleni emuva; futhi, iseluleko siya, ukuthi uma uhlakulela le misipha futhi uqeqesha ukuba usebenze ngokulinganayo kuwe, umgogodla uzovikelwa ekulimazeni njengoba usebenza.
"Phuma" noma "ungene" ngesisu ngokusana ebhodini le-transversus, futhi lokhu kuzokubeka i-torso yakho njengeyunithi enamandla ekwazi ukumelana nokuhlukumeza isisindo kanye neminye imidlalo. I-Pilates ikakhulukazi iningi lokusho mayelana nokusetshenziswa kwe-TvA.
Iziqalo Zeluleko
Kubonakala sengathi umsuka walolu lwazi yiqembu le-physiotherapy yokuvuselela iqembu e-University of Queensland, e-Australia (i-Richardson 1996).
Kodwa-ke, iseluleko sibonakala sithathwe kakhulu ngaphandle kokuqukethwe kwangempela, okwakungenxa yokuvuselelwa kokulimala emuva nobuhlungu.
Okudingeka Ukwazi
Kumelwe ngivume ukuthi angikaze ngizifunde noma ngishumayele "ukungena," ngoba kwakungabonakali kuwusizo noma ngisho nokusebenza kimi. Ngakolunye uhlangothi, "ukubhoboza" izidumbu zesisu ezilungele umzamo kubonakala sengathi ziyinkimbinkimbi.
Kumelwe uyenze kuphela ukudonsa noma ukudibanisa ibha ukuze uzizwe ukuthi lezi musipha zizibophezele kanjani ngokuzenzekelayo ngomzamo.
Yikuphi ukukhwabanisa ukuthi: Abaqeqeshi abaningi bayavuma ukuthi le nqubo yokugwedla njengokungathi ilungiselela i-punch eboshiwe esiswini, hhayi ukugoqa noma ukungena, kuyisisekelo esiyisisekelo somqeqeshi wokuqeqesha kanye nenqubo eyisisekelo lapho wonke umuntu ohilelekile ekuzivocavoca noma Umsebenzi womzimba wanoma yiluphi uhlobo ungazuza.
Ukuqinisa lesi sisekelo semisipha-emuva nangaphambili kwesibindi-kubaluleke kakhulu ekusebenzeni nasekuvimbeleni ukulimala.
Akumelwe sidideke lapha: Kubalulekile ukuqonda umehluko phakathi kokubhikisha nokudweba noma ukukhipha. Ukukhwabanisa yilokho esifuna ukukwenza.
Yikuphi ukukhwabanisa akusiyo: Ukukhwabanisa akubambeli umoya, ukuxosha isisu noma ukuzama ukusunduza inkinobho yakho esiswini nge-tailbone yakho (coccyx).
Yenza isetshenziselwa umqondo wokuqhafaza futhi ungakwenza cishe noma yikuphi, ngisho nokugijima. Abagijimi abaningi abakhuthazelayo banamandla amancane okuqala kanye nokuma kwesisu ngoba ngaphansi kokukhathala basuke behluleka kakhulu endaweni yesisu. Elinye iqembu elingase lizuze kulabo abasemathunjini abasebenzisa ihhovisi labasebenzi basehhovisi kanye nabantu abahlezi emsebenzini noma ekhaya usuku lonke.
Esinye sezivivinyo eziyisisekelo zokuqinisa imisipha yesisu yisisindo .
Bheka Ukuqeqeshwa Kwami Okuphezulu Kwabaqeqeshi Abanesisindo Esisha ukuze kuqhutshekwe ngokuqakatheka okuyisisekelo nezinye izivivinyo.
> Imithombo:
> Barr KP, Griggs M, Cadby T. Lumbar ukuqiniswa: imiqondo esemqoka kanye nezincwadi zamanje, Ingxenye 1. Am J Phys Med Rehabil . 2005 Jun; 84 (6): 473-80. Buyekeza.
> Chiu, Loren ZF. Ingabe Ukuqiniswa Kwezimo Ezicacile Ukuzivocavoca Kudingekile Abadlali? Amandla kanye nesimiso Journal 29: 1: 15-17, 2007
> Hodges PW, uRichardson CA. Ukuqiniswa kwemisipha engasebenzi kahle ye-lumbar spine ehlotshaniswa nobuhlungu obuphansi emuva. Ukuhlolwa kwe-motor control ye-transversus abdominis. Isiphetho . 1996 Nov 15; 21 (22): 2640-50.