Kwa anthu omwe ali ndi ululu wam'munsi, kumatha kukhala kulimba kwa minofu ya quadricep kumayambitsa zizindikiro ndi zovuta za kaimidwe. Kodi kudziwa zizindikiro za kulimba kwa quadricep kungathandize kupewa kupweteka komanso kupewa kuvulala?
Kupsinjika kwa Quadriceps
Minofu ya quadriceps ili kutsogolo kwa ntchafu. Mphamvu zomwe zingayambitse kupweteka kosalekeza komanso zovuta za kaimidwe zitha kuchitika nthawi imodzi ndi izi:
Kuthina kwa Quadricep kumayambitsa kupweteka kwa msana pamene chiuno chikoka.
Mitsempha yolimba ya quadriceps imayambitsa kufooka kwa minofu ya hamstring.
Awa ndi minofu yotsutsana kumbuyo kwa ntchafu.
Kupanikizika ndi kupanikizika kwa hamstrings kungayambitse ululu wammbuyo ndi mavuto.
Kulumikizana kwa pelvic kumakhudzidwa, kumayambitsa mavuto a kaimidwe ndi kuwonjezeka kwa zizindikiro zowawa. (Sai Kripa, Harmanpreet Kaur, 2021)
Kulimba kwa Quadriceps Kumakokera Pelvis Pansi
Imodzi mwa minofu inayi mu gulu la quadriceps:
Rectus femoris imamangiriza ku fupa la m'chiuno pamtunda wapamwamba kwambiri wa iliac, womwe ndi mbali ya kutsogolo kwa fupa la m'chiuno.
The rectus femoris ndi minofu yokhayo yomwe imadutsa m'chiuno, yomwe imakhudzanso kuyenda.
Kukhala ndi thanzi labwino komanso kamvekedwe ka minofu ya hamstring kumathandizira kuti chiuno chikhale bwino kumbuyo.
Izi ndi zolondola chifukwa zimathandiza kusunga malo abwino.
Kuthina kwa Quadricep kumatha kuyambitsa momwe chiuno chimapendekera kutsogolo ndi kumbuyo kumbuyo ndikutambasula kwambiri minyewa.
Ululu ndi kuwawa ndizotsatira zachizolowezi
Kupanda mphamvu ya hamstring ndi kutambasula kwa quadriceps kungachititse kuti hamstrings kutaya mphamvu zawo zothandizira malo oyenerera a pelvic ndi msana. (Bungwe la American Council on Exercise. 2015)
Kudziwa Pamene Quads Akumangirira
Anthu nthawi zambiri samazindikira kuti ma quadriceps awo ndi olimba, makamaka omwe amathera nthawi yayitali atakhala.
Nthawi yochulukirapo pampando imatha kupangitsa kuti quadriceps ndi minofu ya m'mbuyo ikhale yolimba.
Anthu akhoza kuyesa mayeso angapo kunyumba:
Kuyimirira
Kankhirani mchiuno patsogolo.
Kankhirani kuchokera ku mafupa okhala kuti mukhale pamlingo woyenera.
Kodi chiuno chimapita kutali bwanji?
Kumveka chiyani?
Ululu ukhoza kusonyeza quadriceps yolimba.
Mu A Lunge Position
Ndi mwendo umodzi kutsogolo ndi kupinda kutsogolo kwa mzake.
Mwendo wakumbuyo ndi wowongoka.
Kodi mwendo ukupita patsogolo bwanji?
Kumveka chiyani?
Kodi kutsogolo kwa chiuno pa mwendo wakumbuyo kumamva bwanji?
Mwendo Wopindika
Imani ndi mwendo wakutsogolo ndi mwendo wakumbuyo wowongoka.
Kusapeza bwino kwa mwendo wakumbuyo kungatanthauze quadriceps yolimba.
Pamalo Ogwada
Arch kumbuyo
Gwira akakolo
Sinthani malo kuti mukonze zowawa zilizonse kapena zolumikizana.
Kumvetsetsa Ululu Wamaphunziro Ochepa Kwambiri: Zotsatira ndi Chiropractic Solutions
Zothandizira
Kripa, S., Kaur, H. (2021). Kuzindikira maubwenzi pakati pa kaimidwe ndi kupweteka kwa odwala opweteka m'munsi: ndemanga yofotokozera. Bulletin of Faculty of Physical Therapy, 26(34). doi.org/doi: 10.1186/s43161-021-00052-w
Król, A., Polak, M., Szczygieł, E., Wójcik, P., & Gleb, K. (2017). Ubale pakati pa zinthu zamakina ndi kupendekeka kwa pelvic mwa akulu omwe ali ndi komanso opanda ululu wammbuyo. Journal of back and musculoskeletal rehabilitation, 30 (4), 699-705. doi.org/10.3233/BMR-140177
Sadler, SG, Spink, MJ, Ho, A., De Jonge, XJ, & Chuter, VH (2017). Kuletsa kwa lateral kupinda kwa kayendetsedwe ka kayendetsedwe kake, lumbar lordosis, ndi kusinthasintha kwa hamstring kumaneneratu kukula kwa ululu wochepa wammbuyo: kuwunika mwadongosolo maphunziro omwe akuyembekezeka kukhala gulu. BMC musculoskeletal disorders, 18 (1), 179. doi.org/10.1186/s12891-017-1534-0
Kwa anthu omwe ali ndi ululu wa khosi kapena mkono ndi zizindikiro za mutu wa migraine akhoza kukhala kuvulala kwa splenius capitis. Kodi kudziwa zomwe zimayambitsa ndi zizindikiro zake kungathandize othandizira azaumoyo kupanga dongosolo lothandizira lamankhwala?
Splenius Capitis Minofu
Splenius capitis ndi minofu yakuya yomwe ili kumtunda kwa msana. Pamodzi ndi splenius cervicis, imakhala ndi gawo lapamwamba - limodzi mwa atatu - a minofu yam'mbuyo yam'mbuyo. The splenius capitis imagwira ntchito ndi splenius cervicis, minofu yaing'ono yomwe ili pansi pake, kuti ithandize kuzungulira khosi ndikutsitsa chibwano pachifuwa, chomwe chimatchedwa kusinthasintha. Kukhala ndi thanzi labwino ndikofunikira chifukwa kumathandiza kuti mutu ukhale wosalowerera ndale.
Kuyambira pakatikati pa msana pa C3 mpaka T3, splenius capitis imapanga miyeso pakati pa 7th cervical vertebra kupita ku 3rd kapena 4th thoracic vertebrae, yomwe imasiyanasiyana kwa anthu osiyanasiyana.
Minofu imayika pa nuchal ligament, umene uli mtsempha wamphamvu wa pakhosi.
Minofu ya splenius capitis imamangirira mmwamba ndi kunja, kulumikiza ku chigaza.
The splenius capitis ndi cervicis amaphimba paraspinals ofukula, omwe ali ozama ndipo amakhala ndi gawo lapakati la minofu yam'mbuyo yam'mbuyo.
Minofu ya splenius imawoneka ngati bandeji ya paraspinals ndi minofu yowongoka yomwe imakhala yozama kwambiri.
Minofu ya splenius imagwira zigawo zakuya izi pamalo oyenera.
Minofu iyi imayambira pakati pa msana ndipo palimodzi imapanga mawonekedwe a V.
M'mbali mwa V ndi wandiweyani, ndipo chapakati indentation ndi osaya.
ululu
Ndi zachilendo kuti anthu azimva ululu wokhudzana ndi kuvulala kwa splenius capitis. Ululu wamtunduwu umadziwika kuti splenius capitis syndrome. (Ernest E, Ernest M. 2011)
zizindikiro
Mutu womwe umabwera chifukwa chovulala nthawi zambiri umafanana ndi mutu waching'alang'ala. Zizindikiro za splenius capitis syndrome ndi izi:Ernest E, Ernest M. 2011)
Matenda a Postural orthostatic tachycardia ndi matenda omwe amachititsa kuti mutu ukhale wopepuka komanso umakhala wopweteka pambuyo poyima. Kodi kusintha kwa moyo ndi njira zosiyanasiyana zingathandize kuchepetsa ndikuwongolera zizindikiro?
Postural Orthostatic Tachycardia Syndrome - POTS
Matenda a Postural orthostatic tachycardia, kapena POTS, ndi chikhalidwe chomwe chimasiyana molimba kuchokera ku pang'onopang'ono mpaka kulephera. Ndi POTS:
Kugunda kwa mtima kumawonjezeka kwambiri ndi malo a thupi.
Matendawa nthawi zambiri amakhudza achinyamata.
Anthu ambiri omwe ali ndi postural orthostatic tachycardia syndrome ndi amayi azaka zapakati pa 13 ndi 50.
Anthu ena ali ndi mbiri ya banja la POTS; anthu ena amanena kuti POTS inayamba pambuyo pa matenda kapena kupsinjika maganizo, ndipo ena amati inayamba pang'onopang'ono.
Nthawi zambiri imathetsa pakapita nthawi.
Chithandizo chingakhale chopindulitsa.
Kuzindikira kumatengera kuyesa kuthamanga kwa magazi ndi kugunda kwa mtima / kugunda kwa mtima.
zizindikiro
Matenda a postural orthostatic tachycardia amatha kukhudza achinyamata omwe ali ndi thanzi labwino ndipo angayambe mwadzidzidzi. Nthawi zambiri zimachitika pakati pa zaka zapakati pa 15 ndi 50, ndipo amayi ndi omwe amadwala matendawa kusiyana ndi amuna. Anthu amatha kukumana ndi zizindikiro zosiyanasiyana pakangopita mphindi zochepa atayimirira kuchoka pa kunama kapena kukhala pansi. Zizindikiro zimatha kuchitika pafupipafupi komanso tsiku lililonse. Zizindikiro zodziwika kwambiri ndi izi: (National Institutes of Health. National Center for Advancing Translational Sciences. Genetic and Rare Disease Information Center. 2023)
nkhawa
Lightheadedness
Kumva ngati mwatsala pang'ono kukomoka.
Palpitations - kumva kugunda kwa mtima mwachangu kapena kosakhazikika.
If kuthamanga kwa magazi kumatsika ndikuyima ndikuyambitsa zizindikiro monga kuwala kwamutu, kumadziwika kuti orthostatic hypotension.
ngati kuthamanga kwa magazi kumakhalabe kwabwinobwino, koma kugunda kwa mtima kumathamanga kwambiri, ndi POTS.
Zomwe zimayambitsa postural orthostatic tachycardia syndrome ndizosiyana mwa anthu koma zimagwirizana ndi kusintha kwa:
Dongosolo lamanjenje la autonomic, kuchuluka kwa mahomoni a adrenal, kuchuluka kwa magazi, komanso kusalolera bwino kwa masewera olimbitsa thupi. (Robert S. Sheldon et al., 2015)
Autonomic Nervous System
Dongosolo lamanjenje la autonomic limayang'anira kuthamanga kwa magazi ndi kugunda kwa mtima, zomwe ndi gawo la dongosolo lamanjenje lomwe limayang'anira ntchito zamkati zathupi monga chimbudzi, kupuma, ndi kugunda kwa mtima. Si zachilendo kuti kuthamanga kwa magazi kutsika pang’ono ndipo kugunda kwa mtima kumathamanga pang’ono poimirira. Ndi POTS, zosinthazi zimawonekera kwambiri.
POTS imatengedwa ngati mtundu wa dysautonomia, womwe ndi kuchepetsa malamulo dongosolo lamanjenje la autonomic.
Matenda ena angapo amaganiziridwanso kuti akugwirizana ndi dysautonomia, monga fibromyalgia, matenda opweteka a m'mimba, ndi matenda otopa kwambiri.
Sizidziwikiratu chifukwa chake matendawa kapena mitundu ina ya dysautonomia imayamba, koma zikuwoneka kuti pali chikhalidwe cha mabanja.
Pakuyezetsa kumeneku, kuthamanga kwa magazi ndi kugunda kwake kumayesedwa kangapo atagona patebulo komanso pamene tebulo likusunthidwa kuti likhale lolunjika.
Kusiyanitsa kusiyana
Pali zifukwa zosiyanasiyana za dysautonomia, syncope, ndi orthostatic hypotension.
Pakuwunika konseko, wopereka chithandizo chamankhwala amatha kuyang'ana zina, monga kuchepa kwa madzi m'thupi, kuchepa kwa kupuma kwa bedi lalitali, komanso matenda a shuga a neuropathy.
Mankhwala monga okodzetsa kapena kuthamanga kwa magazi angayambitsenso zofanana.
chithandizo
Njira zingapo zimagwiritsidwa ntchito poyang'anira POTS, ndipo anthu angafunike njira zosiyanasiyana. Wothandizira zaumoyo amalangiza kuti aziwunika pafupipafupi kuthamanga kwa magazi ndi kugunda kwa mtima kunyumba kuti akambirane zotsatira zake mukapita kukayezetsa.
Kafukufuku wasonyeza kuti anthu omwe ali ndi POTS, pafupifupi, amakhala ndi zipinda zazing'ono zamtima kusiyana ndi anthu omwe alibe vutoli.
Kuchita masewera olimbitsa thupi nthawi zonse kumawonjezera kukula kwa chipinda cha mtima, kugunda kwa mtima pang'onopang'ono, ndikusintha zizindikiro. (Qi Fu, Benjamin D. Levine. 2018)
National Institutes of Health. National Center for Advancing Translational Sciences. Genetic and Rare Disease Information Center (GARD). (2023). Postural orthostatic tachycardia syndrome.
Sheldon, R. S., Grubb, B. P., 2nd, Olshansky, B., Shen, W. K., Calkins, H., Brignole, M., Raj, S. R., Krahn, A. D., Morillo, C. A., Stewart, J. M., Sutton, R., Sandroni, P., Friday, K. J., Hachul, D. T., Cohen, M. I., Lau, D. H., Mayuga, K. A., Moak, J. P., Sandhu, R. K., & Kanjwal, K. (2015). 2015 heart rhythm society consensus statement of the diagnosis and treatment of postural tachycardia syndrome, inappropriate sinus tachycardia, ndi vasovagal syncope. Kuthamanga kwa mtima, 12 (6), e41-e63. doi.org/10.1016/j.hrthm.2015.03.029
Kwa anthu omwe amagwira ntchito pa desiki kapena malo ogwirira ntchito komwe ntchito yambiri imachitika atakhala pansi ndikuwonjezera chiopsezo cha matenda osiyanasiyana, kodi kugwiritsa ntchito desiki yoyimirira kungathandize kupewa mavuto a minofu ndi mafupa ndikuwongolera thanzi lalifupi komanso lalitali?
Ma Desk Oyimilira
Zoposa 80% za ntchito zimachitidwa pampando wokhala. Ma desiki oyimilira atsimikizira kuti amathandizira. (Allene L. Gremaud et al., 2018) Desiki yokhazikika yosinthika imapangidwa kuti ikhale kutalika kwa munthu payekha. Madesiki ena amatha kutsitsa kuti agwiritse ntchito mutakhala. Madesiki awa akhoza kusintha:
Kuyenda kwa magazi
Ululu wammbuyo
Energy
Focus
Anthu omwe sakhala okhazikika amatha kuchepa kupsinjika maganizo, nkhawa, ndi chiopsezo cha matenda aakulu.
Limbikitsani Kaimidwe ndi Kuchepetsa Kupweteka Kwambiri
Kukhala kwa nthawi yayitali kungayambitse kutopa komanso kusapeza bwino. Zizindikiro za ululu wammbuyo ndi zomverera ndizofala, makamaka pochita machitidwe osayenera, akulimbana kale ndi mavuto omwe alipo kale, kapena kugwiritsa ntchito desiki lopanda ergonomic. M'malo mongokhala kapena kuyimirira tsiku lonse la ntchito, kusinthana pakati pa kukhala ndi kuyimirira kumakhala kwabwino kwambiri. Kuyeserera kukhala ndi kuyimirira pafupipafupi kumachepetsa kutopa kwa thupi komanso kutsika kwa msana. (Alicia A. Thorp et al., 2014) (Grant T. Ognibene et al., 2016)
Malinga ndi CDC, anthu asanu ndi mmodzi mwa 10 ku US ali ndi matenda amodzi osatha, monga shuga, matenda amtima, sitiroko, kapena khansa. Matenda osachiritsika ndi omwe amayambitsa kufa ndi kulumala, komanso chiwopsezo chachikulu chazovuta zaumoyo. (Centers for Disease Control and Prevention. 2023) Ngakhale kuti kufufuza kwina kuli kofunika kuti muwone ngati ma desiki oima angachepetse chiopsezo cha matenda aakulu, kafukufuku wina adayang'ana kuti adziwe kugwirizana pakati pa nthawi yokhala pansi ndi chiopsezo cha matenda aakulu kapena imfa. Ofufuza adanena kuti kukhalapo kwa nthawi yaitali kumagwirizanitsidwa ndi zotsatira zoipa za thanzi mosasamala kanthu za zolimbitsa thupi. (Aviroop Biswas et al., 2015)
Kukhazikika kwa Maganizo Kwabwino
Kukhala kwa nthawi yaitali kumachepetsa kuyenda kwa magazi. Izi kuchepa kwa magazi kupita ku ubongo kumachepetsa kugwira ntchito kwachidziwitso ndikuwonjezera chiopsezo cha matenda a neurodegenerative. Kafukufuku wina adatsimikizira kuti anthu athanzi omwe amagwira ntchito nthawi yayitali adachepetsa kuthamanga kwa magazi muubongo. Kafukufukuyu adapeza kuti kuyenda pafupipafupi pafupipafupi kungathandize kupewa izi. (Sophie E. Carter et al., 2018) Kuima kumawonjezera kufalikira kwa magazi ndi mpweya. Izi zimathandizira kugwira ntchito kwachidziwitso, zomwe zimathandizanso kukulitsa chidwi komanso kukhazikika.
Kupsinjika Maganizo ndi Kuchepetsa Nkhawa
Makhalidwe amasiku ano amakhala ndi makhalidwe ambiri ongokhala.
Komabe, pali zochepa zokhuza kuwopsa kwaumoyo wamaganizidwe akukhala chete kwanthawi yayitali. Pakhala pali maphunziro ochepa omwe cholinga chake ndi kuwongolera kumvetsetsa kwa anthu. Kafukufuku wina adayang'ana gulu la okalamba, omwe amawapangitsa kuti azidziwonetsa okha zomwe amakonda kukhala pa TV, intaneti, ndi nthawi yowerenga. Izi zidafaniziridwa ndi kugoletsa kwawo pawokha pa Center of Epidemiological Studies Depression sikelo. (Mark Hamer, Emmanuel Stamatakis. 2014)
Ofufuzawo adapeza kuti machitidwe ena ongokhala ndi ovulaza kwambiri thanzi lamalingaliro kuposa ena.
Ofufuza amanena kuti zotsatira zake zimachokera ku zochitika zosiyana za chilengedwe ndi chikhalidwe cha anthu zomwe zikuchitika. (Mark Hamer, Emmanuel Stamatakis. 2014)
Kafukufuku wina adawona kugwirizana komwe kungathe pakati pa khalidwe lokhala chete ndi nkhawa.
Kuphatikizira desiki yoyimilira pamalo ogwirira ntchito kungathandize kuchepetsa zotsatira zoyipa za machitidwe ongokhala, zomwe zimapangitsa kuti ntchito ziziyenda bwino, kukhala ndi thanzi labwino m'maganizo ndi thupi, komanso malo abwino ogwirira ntchito kwa anthu omwe ntchito nthawi yayitali pa desiki kapena malo ogwirira ntchito.
Kumvetsetsa Ululu Wamaphunziro Ochepa Kwambiri: Zotsatira ndi Chiropractic Solutions
Zothandizira
Gremaud, AL, Carr, LJ, Simmering, JE, Evans, NJ, Cremer, JF, Segre, AM, Polgreen, LA, & Polgreen, PM (2018). Kugwiritsa Ntchito Gamifying Accelerometer Kumawonjezera Zochita Zolimbitsa Thupi za Ogwira Ntchito Okhazikika muofesi. Journal of the American Heart Association, 7(13), e007735. doi.org/10.1161/JAHA.117.007735
Thorp, AA, Kingwell, BA, Owen, N., & Dunstan, DW (2014). Kuthetsa nthawi yokhala panyumba ndi kuyimirira pang'onopang'ono kumathandizira kutopa komanso kusapeza bwino kwa minofu ndi mafupa pakati pa anthu onenepa kwambiri / onenepa kwambiri ogwira ntchito muofesi. Mankhwala Ogwira Ntchito ndi Zachilengedwe, 71(11), 765-771. doi.org/10.1136/oemed-2014-102348
Ognibene, GT, Torres, W., von Eyben, R., & Horst, KC (2016). Zotsatira za Sit-Stand Workstation pa Ululu Wosatha Kwambiri: Zotsatira za Mayesero Osasinthika. Journal of Occupational and Environmental Medicine, 58 (3), 287-293. doi.org/10.1097/JOM.0000000000000615
Ma, J., Ma, D., Li, Z., & Kim, H. (2021). Zotsatira za Pantchito pa Sit-Stand Desk Intervention pa Zaumoyo ndi Zantchito. International Journal of Environmental Research and Public Health, 18(21), 11604. doi.org/10.3390/ijerph182111604
Biswas, A., Oh, PI, Faulkner, GE, Bajaj, RR, Silver, MA, Mitchell, MS, & Alter, DA (2015). Nthawi yokhala pansi komanso kuyanjana kwake ndi chiopsezo cha matenda, kufa, komanso kugona m'chipatala mwa akuluakulu: kuwunika mwadongosolo komanso kusanthula meta. Annals za mankhwala amkati, 162 (2), 123-132. doi.org/10.7326/M14-1651
Carter, SE, Draijer, R., Holder, SM, Brown, L., Thijssen, DHJ, & Hopkins, ND (2018). Kupuma pafupipafupi kumalepheretsa kuchepa kwa magazi muubongo komwe kumakhudzana ndi kukhala kwanthawi yayitali. Journal of Applied Physiology (Bethesda, Md.: 1985), 125 (3), 790-798. doi.org/10.1152/japplphysiol.00310.2018
Hamer, M., & Stamatakis, E. (2014). Kafukufuku woyembekezeredwa wamakhalidwe ongokhala, chiwopsezo cha kupsinjika maganizo, ndi kuwonongeka kwa chidziwitso. Mankhwala ndi sayansi pamasewera ndi masewera olimbitsa thupi, 46 (4), 718-723. doi.org/10.1249/MSS.0000000000000156
Teychenne, M., Costigan, SA, & Parker, K. (2015). Mgwirizano pakati pa machitidwe osakhazikika komanso chiopsezo cha nkhawa: kuwunika mwadongosolo. BMC Health Public, 15, 513. doi.org/10.1186/s12889-015-1843-x
Kuvala kunja kapena mkati mwa nsapato mofulumira kuchokera ku zinthu monga zizolowezi zolemetsa kudzasokoneza mphamvu za kinetic zomwe zimamasulira mmwamba, bondo, chiuno, ndi m'munsi kumbuyo zomwe zimayambitsa zizindikiro zowawa m'magulu onsewa.
Genetics ndi Heredity
Nthawi zina chifukwa chake ndi cholowa.
Mwachitsanzo, matenda a Scheuermann ndi chikhalidwe chimene amuna achinyamata amayamba kutchulidwa kyphosis pamapindikira mu thoracic msana. (Nemours. Ana Health. 2022)
Funsani Chiropractic Medical Chiropractic ndi Functional Medicine Clinic kuti muwunikire, ndipo tiloleni tikuthandizeni popanga chithandizo chamunthu payekha komanso kukonzanso.
Njira Yopita ku Machiritso
Zothandizira
Czaprowski, D., Stoliński, Ł., Tyrakowski, M., Kozinoga, M., & Kotwicki, T. (2018). Kusagwirizana kosagwirizana ndi kaimidwe ka thupi mu ndege ya sagittal. Scoliosis ndi matenda a msana, 13, 6. doi.org/10.1186/s13013-018-0151-5
Nejati, P., Lotfian, S., Moezy, A., & Nejati, M. (2015). Kuphunzira kwa mgwirizano pakati pa kutsogolo kwa mutu ndi kupweteka kwa khosi kwa ogwira ntchito ku ofesi ya ku Iran. Magazini Yapadziko Lonse ya Occupational Medicine ndi Environmental Health, 28 (2), 295-303. doi.org/10.13075/ijomeh.1896.00352
Nair, S., Sagar, M., Sollers, J., 3rd, Consedine, N., & Broadbent, E. (2015). Kodi kutsika komanso kuongoka kumakhudza mayankho a kupsinjika? Kuyesa kosasintha. Psychology yaumoyo : magazini yovomerezeka ya Division of Health Psychology, American Psychological Association, 34 (6), 632-641. doi.org/10.1037/hea0000146
Silva, AM, de Siqueira, GR, & da Silva, GA (2013). Zotsatira za nsapato zazitali zazitali pamaimidwe a thupi la achinyamata. Revista paulista de pediatria : orgao oficial da Sociedade de Pediatria de Sao Paulo, 31(2), 265-271. doi.org/10.1590/s0103-05822013000200020
Kwa anthu achikulire omwe akukumana ndi vuto la kaimidwe, kugona, kugona, ndi kupweteka kwa msana, kodi kuwonjezera masewera olimbitsa thupi a nthiti kungathandize kubweretsa mpumulo ndikuletsa vutoli kuti lisaipire?
Kulimbitsa Kukhazikika
Ndizofala kugwirizanitsa chikhalidwe chakumbuyo chakumbuyo ndi zaka, koma zinthu zina zingayambitsenso mavuto. (Justyna Drzał-Grabiec, et al., 2013) Nthiti ndi chiuno ndizofunika kwambiri pakupanga thupi ndipo zimakhala ndi pakati. Ngati mapangidwe a mafupawa atakhala olakwika chifukwa cha kusakhazikika bwino, minofu yomwe imamangiriza pa iwo imakhala yolimba, yofooka, kapena yonse iwiri, ndipo minofu yozungulira iyenera kubwezera, zomwe zimapangitsa kuti vutoli likhale loipitsitsa komanso kuvulala kwina.
Makhalidwe osayenera amatha kuyambitsidwa ndi nthiti yomwe imakanikizira pansi pa fupa la pelvic.
Kuyimirira kumatsutsana ndi kuzindikira kwa thupi, zomwe zimapangitsa kuti munthu amve momwe nthiti ndi mayendedwe akumbuyo amakhudzira chiuno ndi m'munsi.
Kafukufuku wofalitsidwa mu International Journal ya Yoga akuwonetsa kuti njira yabwino yoyambitsira pachimake ingakhale kuphatikiza mitundu yosiyanasiyana ya machitidwe a yoga muzochita. (Mrithunjay Rathore et al., 2017) Minofu ya ab imalumikizana ndi malo osiyanasiyana a nthiti ndipo imagwira ntchito pa kaimidwe, kugwirizanitsa, ndi kukhazikika. Ofufuzawo adazindikira minofu iwiri, obliques akunja, ndi mimba yodutsa, monga chinsinsi cha kaimidwe koyenera.
Core Strength
Zothandizira
Drzał-Grabiec, J., Snela, S., Rykała, J., Podgórska, J., & Banaś, A. (2013). Kusintha kwa thupi la amayi omwe ali ndi zaka. BMC geriatrics, 13, 108. doi.org/10.1186/1471-2318-13-108
Rathore, M., Trivedi, S., Abraham, J., & Sinha, MB (2017). Kulumikizana kwa Anatomical kwa Core Muscle Activation mu Zosiyanasiyana Zosiyanasiyana za Yogic. Magazini yapadziko lonse ya yoga, 10 (2), 59-66. doi.org/10.4103/0973-6131.205515
Papegaaij, S., Taube, W., Baudry, S., Otten, E., & Hortobágyi, T. (2014). Kukalamba kumayambitsa kukonzanso kwa cortical ndi msana kuwongolera kaimidwe. Malire mu ukalamba neuroscience, 6, 28. doi.org/10.3389/fnagi.2014.00028
