I-flexible ye-hip yimizimba eminingana eletha imilenze nesiqu ndawonye ndawonye. Bakuvumela ukuthi uhambise umlenze wakho noma uguqe uphendukele emzimbeni wakho futhi uvumele ukuthi ugobe umlenze wakho phambili esikhwameni. Imisipha eyenza izimpande ze-hip zihlanganisa i-psoas enkulu, i-iliacus, i-rectus femoris, i-pectineus, nemisipha ye-sartorius.
Yini eyenziwa yi-Hip Flexors?
Ukubheka kusho ukusondeza ndawonye.
Uma kunezinkontileka zomzimba eziguquguqukayo, idonsa amathambo amabili ndawonye, ngokuvamile egoqa ngokuhlanganyela. Uma kwenzeka izimpande ze-hip, zihlanganisa ndawonye amathambo omlenze namathambo omlenze noma umgogodla ohlangothini lwe-hip. Uma i-hip isivele iguquguquke, njengalapho uhlezi, lezi musipha azisebenzi. Indlela yokuphila yangasese ingaholela ekubeni nezimo eziguquguqukayo ze-hip nezimpande njengoba zihlale zifinyelelekile. Kudingeka uthole ukuqeqeshwa lapho umile futhi wenza izinyathelo ezifana nokuphakamisa umlenze wakho ukunyuka izitebhisi, ukugijima noma ukugibela ibhayisikili.
Psoas Muscle Omkhulu
Umsizi we-psoas umsila ojulile ohlanganisa umgogodla emlenzeni. Eqinisweni, yiyona kuphela imisipha eyenza kanjalo. Igijima kusuka emuva kwakho phansi ngapha nangapha, ihamba phambi kwesikhumba lapho ibambelela khona phezulu kwesifazane, ithambo lakho lethanga.
I-Iliacus Muscle
I-Iliacus iyisisindo esicaba, esinezintathu, esisezantsi ngaphakathi kwesikhumba.
Lihlanganisa kusuka emagqumeni kuya emathangeni wethanga (femur). Isenzo salo esiyinhloko ukuguqula nokuguqula ithanga.
Rectus Femoris Muscle
Le misipha ingenye yemisipha emine ye-quadriceps, ehlanganisa i-pelvis ne-tendon patellar of the knee. Izikwele kanye namaphaphu zisebenzisa i-rectus femoris.
I-Pectineus Muscle
Imisipha ye-pectineus iyisisindo esicaba, esine-quadrangular esisekhondeni eliphezulu langaphakathi.
Ngokuyinhloko kunesibopho sokuqhaqhazela, kodwa futhi sinamathela futhi sijikeleza ithanga.
Sartorius Muscle
I-sartorius muscle iyisisindo eside esincane esithinta ubude bethanga kusukela emaceleni kuya emadolweni. Ingumzimba omude kakhulu emzimbeni womuntu futhi usiza ukuguqula idolo nomlenze.
Ukulimala
Ungakwazi ukuphazamisa noma ukuphumula eyodwa noma ngaphezulu yezinkinobho zakho ze-hip ukuthi ukunyakaza okungazelelwe kufana nezikhombisi-ndlela zokushintsha ngenkathi usebenza noma ukhahlela. Imisebenzi yezemidlalo nemidlalo lapho kungenzeka khona lokhu kuhlanganisa ukugijima, ibhola, ibhola lezinyawo, ubuciko bokulwa, ne-hockey. Ekuphileni kwansuku zonke, ungakwazi ukushintsha i-flexible ye-hip uma uphahla futhi uwa noma wenze ushintsho ngokuzumayo esiqondisweni. Isibonakaliso esikhulu se-hip flexor kuyinto ebuhlungu endaweni engaphambi kwesikhumba sakho lapho ihlangana khona nethanga lakho. Ngezinyembezi, kungase kube nzima ukuhamba futhi ungase udingeke usebenzise izikhonkwane njengoba uphulukisa.
Umthombo:
Inkinga ye-Hip flexor - emvacare, i-MedlinePlus, i-US National Library of Medicine, 5/9/2015.