Ukufakwa kwesisipha kuchazwa ngokuthi ukuphela kwesisipha esivumelana nethambo elihamba ngokukhululekile elihlangene nalo. Ukuze uqonde imisipha nokunyakaza okuhlangene, kunezinto ezine okufanele uzikhumbule:
- Ukuqhuma kwenzeka emajoyini, lapho elinye ithambo lisebenza ngokukhululekile njengoba elinye lisalokhu limile.
- Amathambo angakwazi futhi ashintshe izindima ngokuya ngesenzo osenzayo nesikhundla ongaphakathi, kodwa ulwazi olunjalo luhamba phambili kakhulu. (Indlela ye-Pilates isebenzisa ngalesi simo esimweni sokuzivocavoca okusebenza ngemisipha yakho "yokunciphisa amandla.")
Lokho kusho, isibonelo esifushane ukufanisa phakathi kokuhamba nokuguqa ngesikhathi esimi. Bobabili basebenzisa isenzo esisodwa se-hip - i-flexion - kodwa uma uhamba, umlenze wakho uhamba ngokukhululekile. Uma uguqa ekhanda, i-pelvis yakho iyithambo elenza ukuhamba.
Okunamathiselwe kwe-muscle kubizwe ngalokhu kumqondo wokusebenza, ngakho-ke ilebuli inikezwa ukufakwa (enye yezinhlobo ezimbili zokunamathiselwe) ngokuvamile kufaka ukubhekisela kwithambo elihamba isikhathi esiningi . Ekuhambeni kwethu ekuhambeni kwesibhakabhaka esibonelweni senyakatho esingenhla, sihamba ngendlela engaphezu kwalokho esikugobayo ezinqulwini. Lokhu kusho ukuthi ezinye zezinhlanzi ezivela ku-pelvis kuya emthanjeni wezintambo zibonisa ukuthi ithambo lethanga lihamba ngokukhululekile ngesikhathi sokuhamba. Isibonelo salokhu yi-rectus femoris, leyo muscle enkulu enamandla ehlala ngaphambili kwethanga lakho. Igama elithi "femoris" lisho ithambo lakho lethanga.
- Imisipha yizinjini ezinamandla zokuhamba. Lokhu kukuklama; bafaka ithambo emaceleni noma ekupheleni kwesibambiswano, bewela isikhala esihlangene njengoba benza. Ngale ndlela, imisipha ilawula ukuhamba komunye futhi iphinde isekele ubuqotho bendawo ehlangene. (Njengoba cishe uyazi ngalokhu manje, amaphuzu okunamathiselwe angama-muscle avela noma njengoba sixoxa ngalesi sihloko, ukufakeka kwemisipha.)
- Ingxenye yesisipha esivela phakathi kwezingu-2 iyaziwa ngokuthi isisu se-muscle.
- Konke lokhu kubalulekile ngoba usayizi, ukuqondisa, kanye nesimo semisipha kanye nezinamathiselo zomzimba ziyingxenye yalokho okucacisa ukuhamba kwe-joint, ngakho-ke kuguquguquka. Lezi zisiza futhi zithole indlela yokwenza imisipha yakho ibe namandla.
Izibonelo
Ake sithathe izibonelo ezimbalwa ezisuka entanyeni nasemisipha yangemuva.
Ukufakwa kwe-Sternocleidomastoid Muscle noma i-SCM
Enye imisipha evelele entanyeni i-sternocleidomastoid, noma i- SCM , okwesikhashana.
Le misipha igijima ngokuhlukana kusuka ku-skull yakho (kusukela enkambeni ye-mastoid, okuyiyona into encane yethambo elitholakala ngemuva kwezindlebe zakho ezansi) esifundeni sakho sesifuba ne-collarbone.
Umsebenzi oyinhloko we-SCM ukuguqula nokuguqula inhloko yakho, kodwa futhi isebenza njengomsizi uma uphonsa ikhanda lakho phambili noma ulwandise emuva.
(Ngendlela, ukuze uzizwe ukufakwa kwe-SCM, inqubo ye-mastoid, ungathinta lo maki wethambo ngemuva kwendlebe yakho ngomunwe wakho. Lokhu kungakunika umqondo omkhulu walokho esikhuluma ngakho lapha.)
Njengoba ngibhekisele ngenhla nje, umsuka we-SCM, okungukuthi, ukuphela okuphelile kwalesi musipha, nokuphela okuphambene nokufakwa, empeleni kuhlukaniswa zibe izingxenye ezimbili, ngokufaka okunamathiselwe ngakunye ezindaweni ezihlukene, kodwa eziseduze.
Manje singakwazi ukukhipha lokhu okunye okuningi: Izingxenye zibizwa ngokuthi "izinhloko." Inhloko eyodwa ye-SCM ifaka, noma njengoba kunjalo kulokhu, ivela phezulu kwe-collarbone, eduze nesikhungo somzimba wakho. Elinye ikhanda livela ebusweni obungaphandle kwephethini lakho lesifuba.
Ukufakwa kwe-Latissimus Dorsi Muscle, noma 'uLats'
Okulandelayo, ake sibheke imisipha ye-latissimus dorsi . Lokhu kuyisisindo esikhulu kakhulu esilandelayo esivela ikakhulukazi endaweni eseduze nesikhumba sakho nasemuva futhi iya yonke indawo ekugcineni. Naphezu kobukhulu bayo, i-latissimus dorsi muscle igcina igxila endaweni yokufaka engaphakathi ngaphakathi kwe-humerus yakho. (I-humerus yigama elinikezwe ithambo elingaphezulu.)
> Umthombo:
> 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.