Kuswatura nomuzongoza tsandanyama: mabasa uye achisimbisa

Kuswatura nomuzongoza tsandanyama ndicho simba uye nguva kumashure. It anozadza zvose nzvimbo iri kana parutivi spinous pezvakaitwa kune mbabvu. A refu, iye anoenda kumativi muzongoza Stretch. Rinotanga kubva sacrum uye kunosvika kune mujinga dehenya. Iye paChikoro kutenderera musoro richikwidibira mbabvu. Asi chikuru kushanda tsandanyama, kuswatura musana - kuchengeta muviri nenzira yakarurama chinzvimbo. Mune shanduka akarurama kufamba kuburikidza chakava yakasimba pakati tsandanyama ari hunde.

kuti tsandanyama hurongwa Anatomy of muzongoza

The muviri zvakarurama nzvimbo abate vazhinji shure tsandanyama, abdominals uye chipfuva. Ivo vanoumba tsandanyama hurongwa, iyo inodzivirirawo musana uye nhengo dzomukati. Vamwe tsandanyama idzi kukosha, vamwe - kuita rutsigiro mabasa. Mamiriro ari musana mbiru kunoenderana utano hwevanhu, saka, simba shure tsandanyama zvinokosha zvikuru, sezvo ivo vanobatisisa vertebrae panzvimbo. kukosha kwavo kukuru, nokuti vanobatanidzwa zvinenge zvose mapato.

Erector spinae Tsandanyama anoreva tsandanyama nhema rakadzika. Vanoita basa kudzivirirwa uye kwebasa nomuzongoza. Ivo zvinosanganisira bhandi dorsi, izvo anomhanya kubva thoracal kune muromo wechibereko vertebrae uye paChikoro pani uye kurereka musoro. tsandanyama duku zhinji mwanda kumusoro transversospinales shure.

Akaisa pamusoro izvi pamusoro: trapezius, Lats, rhomboids, yakaderera uye yokumusoro serratus tsandanyama.

mamiriro

Deep musana tsandanyama, izvo vakabatana pasi zita rimwe "kuswatura nomuzongoza tsandanyama", dziri mumhenderekedzo musana mbiru. Ndivo vashoma zviduku tsapo kuti tsandanyama rinenge kuti vachikoshesa kuna chiuno, mbabvu uye transverse pezvakaitwa yacho vertebrae. Zvinonzi muzvikamu zvitatu pachiyero yokumusoro lumbar vertebrae.

Munguva lumbar nharaunda yakakura tsandanyama mwanda Uchabva chiuno uye sacrum. Panguva iyi, mashandiro ari extensor erector spinae netsandanyama. Vakaiisa kuna lumbar pamusoro chikamu voitakura kune mbabvu uye transverse pezvakaitwa yacho vertebrae. Saka, chikamu ichi chinonziwo iliac rumbabvu tsandanyama.

Longissimus dorsi tsandanyama vasiyana transverse dzinotsanagura ari vertebrae. Chinowanzoonekwa sevanhu rimwe chikwata pamwe iliac rumbabvu, asi riri medially.

Spinalis dorsi tsandanyama vasiyana spinous dzinotsanagura ari thoracal uye remuromo vertebrae.

mabasa

Zvinonzi zvakare kunzi extensor kana rectifier nomuzongoza. The mwero Kugadzirwa tsandanyama kunoenderana mamiriro ose gait kwevanhu, muzongoza utano. Iye paChikoro mutumbi Bends, nepakati chengetedzo. It achiomesa kana vangakosora, kwebasa diaphragm uye nedanho defecation. Asi kunze kuti kuswatura nomuzongoza tsandanyama anoita kunofambira mberi basa. Inoramba muviri ari akarurama chinzvimbo uye kunovimbisa kutsiga nomuzongoza mune mafambiro zvose. Zviri tsandanyama idzi kuchengetedza nomuzongoza chero zvaparadzwa, kuuita yakarurama chinzvimbo.

Rutapudzo nomunhu zvikamu tsandanyama ichi kunoita kuti kukanda musana musoro wake shure kutwasanudza mumadhipatimendi akasiyana-siyana nomuzongoza, yakaderera rumbabvu. Apo yaitsigira divi rutapudzo muviri wayo kugadzirwa tilts kurutivi.

Zvichireva erector spinae tsandanyama

It zvinoenderana mamiriro uye musana utano kubva basa rake. Kana tsandanyama ichi simba kana akarova nehosha, chero kufamba kwevanhu kunokonzera marwadzo. Matambudziko kunyange chete kuchengeta muviri vakarurama. Kana nomuzongoza ndeyokubvisa, kuchinja Vhoriyamu thorax uye dumbu, iyo inotungamirira zvirwere zvakasiyana-siyana nhengo dzomukati.

Matambudziko vasangana kwaro inoshanda

Kuswatura nomuzongoza tsandanyama kazhinji ikava chinhu murwere kugunun'una. Over hwose, unogona kukunda zvikuru zvinorema. Mushure zvose, zvinofanira kutsigira nomuzongoza nokugarika kufamba zvose. Uye kana paine dambudziko racho inoshanda, asi musana anorasikirwa mufambo, kukanganiswa zvirwere zvakasiyana-siyana. Izvi kazhinji ndepana yakakwirira kushushikana, kakawanda Weightlifting, chikosoro. Zvinogona kuva myositis, myalgia, lumbago. The kurwadziwa zvakare rinowanikwa muna osteochondrosis, misha vertebrae, intervertebral heniya.

Kana nokuda zvakapfurikidza attenuated erector spinae tsandanyama, akaputsika vertebrae dzigadzikane. Pangava marwadzo nokuda kwake spasm kana nokuda kukanganisa pamusoro etsinga midzi. Kunyanya kazhinji richiwanika munyika lumbar nomuzongoza. Saka, vanhu kuitisa refu imwe nzvimbo, kana pasi kuti muchiuno yakakwirira mitoro, zvinokosha kuita chaiwo kurovedza.

Erector spinae Tsandanyama: sei kudzidzisa uye kuzorora

The peculiarity pamusoro tsandanyama idzi zvavo kunonoka kupora. Naizvozvo, kuti tisawirirane vanowanzoororwa kwete inokurudzirwa. Workout mukurovedza simba iri zvakanakisisa asingapfuuri 2 pavhiki. Vamwe nguva mukirasi zvakakodzera zvinosanganisira kutandara kurovedza uye ndichisveerera tsandanyama idzi. Izvi zvichabatsira kuti dzibviswe spasm:

• The nyore muviri kuti Tsandanyama kumashure - dzinodzengerera pamusoro pamatanda. Panzvimbo ino, zvakanga akarumbidza kugara kwemaminitsi mashoma 2-3 kanomwe pazuva.
• Gara uri cheya, makumbo paupamhi nenzvimbo, Anogamuchidza pasi. Zvishoma nezvishoma exhale, rave zvakabaya nomuzongoza iri remuromo, thoracal uye lumbar nomuzongoza, kudhonza mudumbu. On the fema kutwasanudza kumusoro, kuswatura musana wake nekwekupedzesera.
• Nhema kumusana kwako, vachimbundirana mabvi ake makumbo hwakakungwa. On the fema kusunda tsoka dzenyu mumaoko ake sokunge kuedza kutwasanudza kwavari exhale - kuwiriranisa namabvi ake musoro wake.

How kusimbisa tsandanyama

Kuswatura nomuzongoza tsandanyama anoita inokosha basa rarinoshevedzwa muviri akarurama chinzvimbo. Saka zvinokosha zvikuru kuti kusimbisa tsandanyama corset yacho nomuzongoza. zvirwere zvizhinji zvetsandanyama nemapfupa mamiriro inokonzerwa kuti simba chaizvo erector spinae tsandanyama. Exercise kuchabatsira kukusimbisa:

• Unogona kutanga kwakajairika hunde vachikotama kubva akamiswa. Zvadaro kuwedzera mutoro zviyereso anowedzerwa.
• Nhema pamusoro dumbu rako pamubhedha, tsoka pamusoro uremu. On the fema kusimudza rutsoka, munomimina magaro uye taizogara 5-8 masekonzi, exhale - ngavave akadonhedza pazasi padanho kwomubhedha.
• Similar muviri rinoitwa kana kurema kuri yokumusoro muviri. Hands shure musoro wako kana muchiuno chenyu, kusimudza muviri, kumbomira kumusoro chinzvimbo 5-8 seconds.
• Avete dumbu rake, maoko shure musoro wake. Simudza yokumusoro muviri, successively kuswatura remuromo, thoracal uye lumbar nomuzongoza. Bata panzvimbo 5-8 seconds.
• Kutanga chinzvimbo ndiyo chete. Hands kudhonza mberi uye fema panguva kumutsa yokumusoro muviri uye makumbo.

Kutsigira tsandanyama vanoita basa ravo chokudzivirira nomuzongoza kuiita iri zvakarurama nzvimbo, ivo vanoda kusimbiswa. Nokuti ichi chinokosha uchirovedza muviri, takarara vachibatsira nemamatiresi uye kakawanda hwatsvuka panguva ndakagara basa.