Uma sicabanga ngemisipha ye-hip, sivame ukucabanga nge- flexible hip ngaphambili kanye nomsizi omkhulu we-butt, i- gluteus maximus , ngemuva. Kodwa-ke, kukhona imisipha encane eyisithupha enendima ebalulekile ngobuqotho be-hip, ukunyakaza komlenze nokuqhaqha, kanye nokudala ukuphakamisa phakathi kwesikhumba. Lezi yimisipha ejulile ayisithupha futhi kufanelekile ukwazi.
Ngezansi isingeniso esilula, nje ngesifundo se-anatomy, endaweni nasenzweni zemisipha ejulile eyisithupha.
Okushiwo Imisipha Eyisithupha Ejulile Ye-Hip
Iqembu lemisipha ye-hip elibizwa ngokuthi ama-deep deep isisethi semisipha encane, ngaphakathi ngaphakathi kwe-hip, eguqule ngokuhamba kwesikhathi umlenze ekuhlanganyeleni kwe-hip. Lokho kusho ukuthi ngokusemandleni ukuthi baphendulela umlenze wangaphandle. Uma, ku- Pilates noma kwenye isigaba sokuzivocavoca, umfundisi uthi "vula umlenze wakho esikhwameni se-hip", bafuna ukuthi uhlanganyele ezijulile eziyisithupha. Kubantu abadansa, lokhu kubalulekile "imisipha".
Amanzi ayisithupha, ekhonsathini neminye imisipha, abuye ahlasele ama-stenszers and hip extensors. Uma uhamba, isibonelo, usizo oluyisithupha olujulile luzoqinisa futhi luvule umlenze womlenze osebenzayo (lowo ongaqhubeki phambili ngokukhululekile.) Uma imilenze ihleliwe, okusho ukuthi abakwazi ukuphendula emisipha eyisithupha ngokuphuma, ukuvuselela ukujula okuyisithupha okuyisisekelo somsila, isifuba se-pubic kanye nomgudu we-iliac (phezulu, phambi kwethambo le-hip) phezulu.
Lokho kuyisenzo sokuphakamisa nokudambisa, esiwusizo kubo bonke, ikakhulukazi abantu ababhekene nezinkinga ezihambisana nokucindezelwa kwe-hip njenge-bursitis ne-arthritis.
Uma uhlanganisa ukugoqa kwangaphandle kwamathanga ekuvuthweni okuphakamisa ngaphansi kwe-butt yakho eduze kwamathambo akho lapho ugcina imilenze yakho isesikhundleni esimisiwe, usebenzise insimu yokuvula, kanye nesifuba nokuphakamisa umgogodla, izimfanelo ezinzulu eziyisithupha.
Ukuzivocavoca njengama- curls e-pelvic ne-bridge ehlombe lapho imilenze kufanele ihlale ihambisana nendawo kodwa i-pelvic iphakamisa, ihlala amathambo afinyelela ngamadolo, kanti umgogodla owedlule ubiza lolu hlobo lwesenzo. Enye inhlanganisela ukuthi amathanga angaphakathi aphikisana nokujikeleza kwangaphandle kwamathandathu ayisithupha. Ngakho-ke, uma usebenza eziyisithupha zakho ezijulile, usebenza amathanga akho angaphakathi .
Lapho imisipha yama-Hip ayisithupha ayisithupha
Izinhlanzi eziyisithupha ziba negama ngoba zijulile ngaphakathi kwe-hip, ngaphansi kwesisindo esivelele esidumile, i-gluteous maximus. Zonke zifaka ngaphakathi ngaphakathi kwe-trochanter enkulu eyilungu phezulu kwethanga lakho lethanga eliya esikhwameni se-hip. Baxhuma ezindaweni ezahlukene ezizungeze i-pelvis ephansi.
Imisipha emihle eyisithupha yama-hip, kusukela phezulu kwe-fan kuya phansi:
- i-piriformis
- i-gemellus ephezulu
- obturatur internus
- i-gemellus engaphansi
- obturatur externus
- quadratus femoris
Ngenxa yokuthi ayisithupha ejulile ingaphansi kwe-gluteus maximus, ngokuvamile eyimisipha enamandla kakhulu emzimbeni wakho, ngokuvamile ivinjwe yiyo. Abantu abaningi bazama ukuthola umphumela wesenzo esiyisisindo esijulile ngokucindezela izibhamu zabo. Lokhu kungaholela ekucindezeleni okuzungeze umsila kanye ne-sacrum, futhi kuvimbela inkululeko yokunyakaza esikhwameni.
Futhi, ngaphezu kokuqashwa kwama-glutes kusho ukuthuthukiswa kwe-glutes (imisipha ye-butt). Ukufunda ukucupha ezinzulu eziyisithupha kungasiza abanye abantu ukuba bathole ukuqwashisa ngokomzimba okungabasiza ukuba bafinyelele "ukuxhuma". Uma unezinhlanzi nezithupha ezijulile esebenza ngokulinganisela unomsebenzi ongcono kakhulu, futhi mhlawumbe ubheke indawo engcono kakhulu, indawo ye-hip no-butt.
Kuyathakazelisa futhi ukubona ukuthi izinzwa eziningi zomzimba ezincane zihamba futhi zizungeze imisipha eyisithupha. I-ncious sciatic, ikakhulukazi, ihamba ngemva kwe-piriformis futhi imisipha ye-piriformis engasebenzi kakhulu inomthelela ebuhlungu obunobuthi kwabanye abantu.
I-Deep Six in Action
Sithemba ukuthi lokhu kungeniswa emisipha ejulile ye-hip kuzokusiza uqaphele isenzo sabo emzimbeni wakho. Labo abangathanda ukwazi kabanzi mayelana nezenzo ngabanye zemisipha ngayinye kufanele baxoxe nencwadi enemininingwane eningi.
Siqeqesha ukuqwashisa kwethu ezintweni eziyisithupha ezijulile ePilates. Ukuvula i-Hip ngebhola yokuzivocavoca kuhle kakhulu kulokho. Nazi izindlela ezimbalwa zama-Pilates lapho ungase ubone khona okuyisithupha esenzakalweni, kokubili ukuguqula imilenze kukhishwa, futhi / noma ukuletha i-sacrum phambili nokudonsanisa ukuhlanganiswa kwe-hip:
- Noma kunini usebenzisa i- Pilates noma isikhundla esiphezulu.
- Ukuzivocavoca okusebenzisa i-Frog Legs
- Ukusebenza kwama- footwork kufana nokuhamba ngezinyawo
Imithombo:
> Calais-Germain, B. Anatomy of Movement. I-Eastland Press; 2007.
> Imisipha ye-Deep Hip Rotator. I-Anatomy Expert.
> Myers, Tom, Deep Six, ingxenye 1., massaagetherapy.com