Ukwehluleka kwe-TVA imisipha yomzimba kuvame ukuhlobene nobuhlungu obunzima bokubuya
Kungenzeka ukuthi awuzange uzwe ngesisipha somzimba se-abdominis (TVA), kodwa kuyisisindo esibaluleke kakhulu esisebenza njengesimo sokuqiniswa kuzo zonke izimpande eziphansi futhi eziyisisekelo. Ngenye yezinhlanzi eziyinhloko ezizinzile zokuqinisa imisipha yomgogodla. I-TVA ebuthakathaka ivame ukungesinye sezizathu eziningi abantu abangase babe nakho ubuhlungu obubuhlungu bokubuyela emuva. Uma ubheka ukunciphisa ubuhlungu obuphansi emuva, ukungeza umzimba othile wokuqinisa umzimba wakho we-TVA kungasiza.
Imisipha ye-TVA iqhubekela phambili
I-TVA yizingqimba ezijulile zesisindo somzimba futhi igijima phakathi kwezimbambo nesikhumba, ngokuqondile ukusuka phambili kuya emuva. Uma kusebenziwe, imisipha ye-TVA idala "i-corset" yemvelo ejulile ezungeze izitho zangaphakathi kanye nomgogodla we-lumbar. Lokhu kusebenze kugubha udonga lwesisu, kugcizelela i-viscera (izitho zangaphakathi), kusekela izitho zangaphakathi futhi kusize ukuxosha umoya ngesikhathi sokuphuma emoyeni. Umsebenzi oyinhloko wemisipha ye-TVA ukuqinisa umgogodla ngesikhathi sokunyakaza okubandakanya izingalo nemilenze.
Ukuqinisa imisipha yakho ye-TVA
Uma imisipha ye-TVA ibuthakathaka, udonga lwamathumbu luzoqala ukuqhuma phambili futhi i-pelvis ingashintsha phambili futhi ikhulise i-lordosis (i-curvature yangaphakathi) emgodleni. Lokhu kungaholela ngemuva kokukhulelwa futhi kungase kuhlotshaniswe nokuzuza kwesisindo noma ukungabi nokuzivocavoca. Ucwaningo lwamuva lubonisa ukuthi imisipha ye-TVA ebuthakathaka ingase ibeke icala lobuhlungu obuphansi emuva. Sebenzisa lawa macebiso ukuze uthole umzimba wokuqinisa ukulwa nobuhlungu obuphansi.
Indlela Yokwenza I-Abdominis Eguqukayo (i-TVA)
Ngokuvamile kunezindlela ezimbili zokuqalisa imisipha ye-TVA yokuqiniswa kombono othuthukile.
- Ukuqhafaza
Ukukhwabanisa kubhekisela ekuvaleni kwe-TVA nge-intanethi ngokuthola izinsizwa zesisu futhi uzibambe ngokuqinile ngaphandle kokunyakaza. Uma ugwaza, cabanga ukuthi ulungele ukushaya isikhumba sakho, noma ulungiselela ukuphakamisa into enzima. Umgomo ukuqinisa imisipha ngaphandle kokuncelisa, noma ukwandisa isisu sakho. Ukuze usebenze i-TVA ngokukhwabanisa, uzogcina ubambe isometric kule ndawo kumasekhondi angu-6 kuya kwangu-10. Dedela bese uphinda izikhathi eziningana.
- Ukulandela
Ukuhamba phambili kubhekisela enkambeni yokuvuselela i-TVA eyenzekayo lapho uncelisa futhi ucindezela isisu. Ukuze wenze le nqubo, vumelanisa isisu sakho bese udonsela inkinobho yakho esiswini ukuze uyenze isisu sakho sibe mncane ngangokunokwenzeka. Uma usuqedile lokhu kuqhutshwa, gcina ukubamba kwe-isometric yalesi simo esicindezelekile imizuzwana engu-6 kuya kwezingu-10. Khulula futhi uphinde.
Ukubheka ukuqinisa imisipha ye-TVA
Ukutholakala kwe-bracing kutholakale ukuthi kuphumelela kakhulu ekuqiniseni umgogodla we-lumbar kune-hollowing. Ukuqhaqhazela kubangela ukukhishwa kweqembu lonke lezinsizwa, ikakhulukazi i-TVA. Indlela engcono kakhulu yokusebenzisa inqubo yokuqhaqhazela ukuvumelanisa nokubamba isisu (ungasuki emathunjini njengokungena ekuthungeni) futhi uqhubeke nokuphefumula nokuphuma. Ungazijwayeza ukukhipha ngesikhathi uhlezi, uhamba, noma ulele phansi. Inqubo yokukhwabanisa ingasetshenziswa ngesikhathi sokusebenza kwesisu nesisu.
Ukuzivocavoca okwengeziwe kwemisipha ye-TVA
Uma usungenza kusebenze imisipha ye-TVA, ungathuthukela emisebenzini elandelayo yazo yonke imisipha yomzimba kanye nenhloko:
- Iplanki
- Plank Side
- Ukuzivocavoca ngebhayisikili
- USihlalo weCaptain's Exercise
- I-Crunch Leg Leg
- I-Crverse ephindaphindiwe
- Umdabu (Basic) Crunch Abdominal
Imithombo:
I-Hauggaard A, i-Persson AL. Ukuqiniswa okucacile koMgogodla Ukuzivocavoca Ezigulini Ezinezinhlungu Ezibuhlungu Ezibuhlungu - Ukubuyekezwa Okuhlelekile. Phys Ther Rev 2007; 12: 233-48.
UHodges PW, uRichardson CA., Ukuphikisana Kwama-Postural Contraction we-Transversus Abdominis e-Low Back Pain Ehlanganiswa Nokuhamba Kwe-Lower Limb. J Disinal Disord. 1998 Feb; 11 (1): 46-56.
I-Nicholas Institute of Sports Medicine ne-Athletic Trauma, i-Low Back Pain ne-Lumbar Stabilization Ukuzivocavoca, [http://www.nismat.org/ptcor/lbp].