U-Ab wakho ojulile
I-muscular transverse (TA) muscle yinkimbinkimbi kakhulu emasipha omzimba ayisithupha. Iyakhula phakathi kwezimbambo nezinkalo, zimboze ezungeze isiqu kusukela phambili kuya emuva. Amafayili alo msimba agijima ngokuzungezile, njengebhande lesekela emuva lingase liguguke. Ngale ndlela, kanye nokuhlinzeka ukwesekwa kwe-postural, imisipha yomzimba yangasese isisiza ukuqukatha nokusekela izitho eziphakathi kwesiqu.
Umsuka
I-muscle yangaphakathi esiswini ivela ezindaweni eziningana. Ihlukanisa imisipha yakho ye-diaphragm, okuyisisindo esiyinhloko sokuphefumula, futhi ifinyelela ebusweni obungaphakathi kwezimbambo zakho eziyisithupha ezansi. Emuva, ixhuma kwi- fascia ye-thoracolumbar.
Ngaphambili, imisipha yomzimba yangaphakathi ixhuma engxenyeni yangaphakathi yetshe le-hip (ebusweni bayo ngaphakathi) kanye ne-lateral (izindlela zangasese ezingena ngaphandle) 1/3 ingxenye yomgudu wokugcoba. I-ligament inguinal ingxenyeni encane yezingxube ezixhumene ezivela ngaphambi kwethambo le-hip futhi zihlangene nokuhlanganiswa kwe-pubic symphysis.
I-muscle yangaphakathi emzimbeni ifaka kwi-xiphoid inqubo, okuyinto ithambo elincane elilenga phansi phansi kwesifuba sakho, i-linea alba, okuyi-tendon egijima ngokubambisana ngezimbambo ukuya emphethweni bese ihlukanisa izinhlangothi ezingakwesokudla nezingakwesokunxele i-rectus abdominus muscle, kanye nokuhlanganiswa kwe-pubic symphysis.
Izenzo
Ngokubeka phansi udonga lwesisu, isisu esiswini sangasese sinikeza ukuqina esihlalweni kanye nokusekelwa kwezitho ezikhona lapho. I-muscular muscle yangasese ingasiza futhi nge-exhalation ngokucindezela izitho zangasese kanye nokucindezela okwandayo emaphashini.
Ukusekela ku-Linea Alba
Njengoba kukhulunywe ngenhla, ngaphambili, imisipha yomzimba yangaphakathi isondela ku-linea alba.
I-linea alba ijwayele ukulahlekelwa amandla ayo ngesikhathi sokukhulelwa. Ukuqinisa imisipha yangasese emva kokuzalwa komntwana kungase kube yindlela enhle yokubuyisela ubuqotho ku-linea alba. Futhi, uma i-linea alba ibuthakathaka, i- lordosis yanda.
Iqhaza ku-Pilates
Enye yezinto ezenze uPilates isimiso esiyingqayizivele sokuzivocavoca ukukhokha okukhokhelwa emisipha yomzimba, ikakhulukazi ikhono layo lokuphumula esiswini nokuqinisa isiqu. Ungathola umuzwa wokuthi lo muscle usebenza kanjani uma ukhwehlela noma uhleka, uqaphele indawo yesisu yomzimba wakho njengoba wenza.
Ngenkathi i-Pilates mhlawumbe yayiyindlela yokuqala yokuzivocavoca ukugcizelela ukubandakanya nokusebenzisa i-TA yokuzinza okukhulu, emashumini eminyaka amuva lo mqondo ubanjwe. Namuhla, abaqeqeshi abaningi, abahlinzeki bomzimba kanye nezinhlelo zokuzivocavoca benza okungenani ukugxila ekusebenziseni imisipha emzimbeni ejulile, okuyiqiniso, okufaka phakathi okuphambene.
Eqinisweni, kwenziwa ucwaningo oluningi, futhi izindlela eziningi zokubandakanya i-TA muscle, kanye nezinye izinzwa zomzimba, ziye zaqala eminyakeni embalwa edlule.
Iyini i-Core?
Imisipha yomzimba yangasese ingenye yemisipha eminingi equkethe ingqikithi. Kodwa uma ubuza abathintekayo abangu-10 noma abaqeqeshi bomuntu siqu ukuthi yilokho ngempela umgomo, uzothola izimpendulo ezingu-10 ezahlukene.
U-Diane Lee, isazi se-physiotherapist esivela eCanada esigxile engqungqutheleni sichaza njengendawo yomzimba ephakathi kwe-muscle ye-diaphragm kanye ne-pelvic floor. Ngokusho kwencazelo kaLee, umgogodla uhlanganisa wonke amalunga epulazini, isikhala somzimba nesifuba. Lokhu kusho ukuthi imisipha yomzimba ayikhawulelwanga ku-TA, ama-obliques kanye nama-rectus esiswini samathumbu; Esikhundleni salokho, umgogodla uhlanganisa nezinye izinhlanzi eziningi.
Lokho kusho ukuthi imisipha yomzimba yangaphakathi, kanye ne-diaphragm, i-pelvic floor kanye ne-lumbar muscle okuthiwa i-multifidus yizidlali eziyinhloko zokuhamba kahle nokuhamba kahle nokugcina ubuhlungu be-back away.
U-Lee uthi lezi zinhlanzi zikulungiselela ukunyakaza, nokuthi zibhekwa njengokuthi "zilindele." Ukuze enze kanjalo, uthatha indlela yokuqwashisa lapho esebenza neziguli zakhe. Okungukuthi, ngaphambi kokuba anikeze iziguli isimiso esijwayelekile sokuqiniswa komzimba usebenza nabo ekutholeni nasekusebenziseni lezi zinhlanzi ezijulile kakhulu. Uma kungenjalo, uyachaza, isiguli sizocabanga ukuthi sisebenzisa i-TA yabo, lapho empeleni izivivinyo zizolawulwa yimisipha engaphezulu.
> Imithombo:
> Kendall, uFlorence Peterson, uMcCreary, u-Elizabeth Kendall, kanye neMpahla, uPatricia Geise. Imisipha Ukuhlola nokusebenza nge-Posture and Pain. Yesithathu. Baltimore, Maryland: Williams & Wilkins, ngo-1983.
> Lee, D., ukuqeqeshwa kwamaCore nokuqinisa - Uyini umehluko nokuthi kungani kubalulekile. Diane Lee & Associates Physiotherapy. http://dianelee.ca/article-core-training-versus-strengthening.php