Funda ukuthi kungani uLiz Koch engabibizi i-Psoas yakho i-Hip Flexor
Umzimba we-psoas ujulile emzimbeni womzimba. Kulabo abasePilates nakwezinye izayensi yokuzivocavoca, lapho ukunakekelwa komgogodla kubaluleke kakhulu, i-psoas iyisisindo esibalulekile kodwa esiyinkimbinkimbi. Ukuqonda kwethu ukuthi yini i-psoas futhi indima yayo emzimbeni isashintsha. Esinye sezizathu zalokho kungumsebenzi wobuchwepheshe uLiz Koch, oye waphenya, efundisa futhi wabhala mayelana ne-psoas iminyaka engaphezu kwamashumi amathathu.
Ekuxoxweni kwami noLiz Koch, ngifuna ukuhlola uhlobo oluyingqayizivele lwama-psoas kanye nendlela yokusebenza ne-psoas ngokunyakaza nokukhululwa ngemibuzo ethize ye-Pilates. Nakhu engikufundile.
Indlela Yokukwazi Uma I-Psoas Yakho Impela
I-psoas ayiyona nje imisipha eyinhloko kuphela (kanye ne- Pilates powerhouse muscle), kodwa futhi isithunywa sokuqala se-central central nerve system. Ngokusho koKoch, i-psoas ibonisa noma yikuphi ukungaqiniseki okusemqoka noma ukuphazanyiswa ngendlela umzimba wakho uphendula ngayo amandla adonsela phansi.
Uphawu olusobala kakhulu lwe-psoas eqinile luyisivimbelo esikhungweni se-hip. I-psoas ngokwempela ihamba phezu kwebhola lekhanda le-femur ngakho uma liqinile, liyanqanda ukujikeleza ekhoneni. Ukukhathazeka, ubuhlungu, kanye nama-aches phambi kwesikhwama se-hip yizimpawu ze-psoas ephansi ephansi.
E-psoas engenhla, uphawu oluvame kakhulu umqondo wokubamba noma ukuphazamiseka ku-plexus yelanga.
Lezi zingxabano zingashukumisela phambili umdwebo ukuze ubone umkhawulo ekuphefumuleni, ukudonsa, ukucindezela, nesisu esisodwa. Nakuba ubuhlungu obukhulu be-back emuva buhlotshaniswa nokuhlukumezeka ku-psoas, ubudlelwane obangela umphumela empeleni nakwezinye izindlela: i-psoas encane imilayezo yokungalingani emgodini.
Okwenza I-Psoas Yakho Ikwazi Ukubhekana Nakho
Manje, kungani i-psoas eqinile? Kuyinto eqinile ngoba inxephezela ukuphazanyiswa phakathi kwe- midline , evame ukugxila noma ukugwedla. Emhlabeni we-Pilates, into yokuqala esizoyibheka ngokusho koKoch yi-sacral i-sakac (i-SI) kanye nokungasebenzi kahle kwe-pelvic. Uma umsizi we-psoas kufanele uhlawulele ukungasebenzi, uqala ukunciphisa. Ngokuhamba kwesikhathi, uma sihlanganyela i-psoas esimweni sokubamba se-static njengale, iqala ukulahlekelwa ukuziphatha kwayo okunamandla; ihlehlisa futhi idale ukungezwani.
Ubuhlobo Phakathi Psoas, Pelvis, kanye nama-SI
Echaza incazelo ye-biomechanical ye-psoas, i-psoas iyinkimbinkimbi ngoba ivela phambili komzimba ohamba phambili. Kodwa uKoch akacabangi nge-psoas njenge- hip flexor ngoba i-psoas ayithathi hlangothi; ikhula ngempela emgodleni. Ucabanga ngakho njengesithunywa se-midline.
Izinkinga nge-psoas zingabonisa ukungalingani okuhlangene kwe-sacroiliac / kwe-pelvic. Ngokwesibonelo, uma i-pelvis yakho ihamba ngomlenze wakho noma i-leum ihamba ngaphandle komunye, uzobe nezinkinga ze-psoas ngoba isikhumba sesifuba kufanele sisebenze njengengxenye yomgogodla, hhayi ukuhamba ngomlenze.
Uma sikhuluma ngokuzinza kwe-pelvic ne-pelvis engekho hlangothi e-Pilates, lokho okumele siyibuke i-pelvis elinganiselayo, kusho uKoch.
Iningi lezimpikiswano ze-psoas zivela kumalungu e-sacroiliac (SI) aphelile noma ama-ligaments adiliziwe, ekugcineni aphuze futhi anciphise imisipha ye-psoas.
Izikhathi eziningi, abantu bazolimaza i-SI benza enye into bese bephela ePilates ukuze baphulukise. Ungathola okunye ukulinganisela emuva ngokusebenza ngezibelethweni nemisipha ezungeze isikhumba, kodwa ekugcineni kufanele uphulukise ama-sacroiliac. Uma kungenjalo, lapho ulahlekelwa ithoni le-musculature yakho, ukuphazanyiswa kwamagciwane kubonisa futhi, ukuqala ukujikeleza futhi.
Ukuzivocavoca kuthinta kanjani ama-Psoas akho
Ngokusho koKoch, uma kuziwa ekuzivocavoca nasezintweni ezinzima ze-psoas, akusikho okwenzayo ukuthi uyakwenza kanjani.
Kungaphezulu mayelana nomfutho ngaphambi kokuhamba komzimba. Uma umphumela ngemuva kokunyakaza ukugcina i-psoas supple, uzohamba endaweni ehluke kakhulu kunokuba ucabange ukuthi umphumela ukuwusebenzisa noma ukuwuqinisa ngandlela-thile, okudala ukuqina nokuqina.
Indlela Yokuzivocavoca Nge-Psoas-Friendly Approach
Okokuqala, awukwazi ukuhamba ngokunyakaza komzimba wakho ucabanga ukuthi umgogodla uphethile futhi imilenze iyathutha umzimba. Emfanekisweni we-embryonic, i-Koch imodeli ilandela, zonke izinyathelo zivela emgodini, lapho ukuqeqeshwa kufanele kuqale khona.
Okokuqala, kufanele uvumele ukuhamba komqondo okufanele uwenze. Kuyinto nje ishintsho esincane sokuphuma emcabangweni wokuthi uyasuka emgodini ozinzile ukuze uphume emkhatsini wokugcina , yilokho okufunayo. Kodwa lokhu kudinga izinga elithile lokuqwashisa, okumelwe lihlakulelwe.
UKoch ukholelwa ukuthi lokhu kungaqala ngabafundisi be-Pilates, okufanele bafinyelele ekuzivocavoca nasekuhambeni ngokwezigaba. Uma ucabanga ngezingqimba, ukuhamba kwenzwa kuhlukile kwendonga ngayinye. Ngokwesibonelo, i-psoas idlulisela isisindo phansi emhlabeni ngenkathi amathumbu we-toni eveza phezulu. Yilokho "ukuvuselela" owufuna kunokuba ulawule ukunyakaza ngokuvala izicubu phansi. Uma ungamelani nokuvuthwa komzimba, kodwa kunalokho umqondo ukugeleza kwayo, uKoch uthe, ungase uzizwe unomphumela ongokwemvelo oza phezulu futhi usekele lezi zinyathelo zokuphakama.
Indlela Yokusiza Ukukhulula I-Psoas Emandla
Ngokusho kukaKoch, ukukhishwa okukhulu kwe-psoas kubantu abaningi, okungenani ekuqaleni, kuphumula okwakheni. Kuyinto yokuba (hhayi ukwenza) isikhundla, uthi. Ngaphambi kokuzivocavoca noma ekupheleni kosuku, ukuphumula okwakhiwayo kuyashintsha yonke inkulumo yesimiso sezinzwa esiyinhloko esixhunyaniswe ngqo ne-psoas yakho. Khumbula, i-psoas yakho iyisithunywa se-central central system: i-bridge phakathi komzimba ophezulu naphansi, phakathi kobuchopho obungaphakathi nobuchopho, futhi uveza imibiko phakathi kokuzwelana nokuphazamiseka. Kuningi okuqhubekayo ekuphumuleni okwakheni, kodwa awukwenzi. Uvumela nje ukuthi kwenzeke.
Okuningi mayelana neLiz Koch
U-Liz Koch ungumbhali we- The Psoas Book no- Awareness Core: Ukwandisa i-Yoga, i-Pilates, i-Exercise, ne-Dance kanye nama-athikili amaningi e-psoas. U-2011 wabhalwa iminyaka engu-30 ye- The Psoas Book . Ufundisa ama-workshops kuwo wonke ama-US, eCanada, naseYurophu kanye nama-teleclasses avame ukutholakala kuwo wonke umuntu.