Ukunciphisa Ukuzivocavoca kwe-Pec Minor Muscle kanye Nokuzivocavoca Kwakho

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Ukunciphisa Ukuzivocavoca

Ochwepheshe bathi labo abasebenza etafuleni lethu isikhathi eside kufanele bathathe ama-mini-breaks ukuze basindise izandla zethu nangemuva. Emakhasini alandelayo yiziqondiso ezihamba ngezinyathelo zokuzivocavoca umzimba ophezulu.

Ngiyathanda lesi sifuba sithela ngoba "sithola" isisindo somzimba esibaluleke kakhulu esibizwa ngokuthi i-pectoralis encane. (Okuningi mayelana nalokhu ngezansi.)

Eqinisweni, isifundo se-2006 eshicilelwe kuyi- Journal of Elbow and Surgery Surgery sathola indlela yokwelula umsizi omncane we-pectoralis ozofunda kulesi sihloko kuholele ekujuleni kwamasipha (yilokho ofuna ukukufeza ukuze uzuze okuhle okuphezulu ukuma komzimba kanye nezinzuzo ezihamba nayo) kunezinhlobo ezimbili zokweluleka kwamandla (ngokuvamile okuhlinzekwa ngabachwepheshe bezitho zomzimba kanye / noma ukuhlunga.)

I-pectoralis encane imisipha encane ibhekwe kakhulu (ikakhulukazi phakathi kwabasebenzi basehhovisi) isimo se-posture okuthiwa i- kyphosis . Ungase ujwayelane kakhulu ne-kyphosis nge-phrase slang ethi "hunch back."

Noma ngabe yikuphi, uma imisipha encane ye-pec iqina, idonsa phambili kwamaphethelo phambili, okwenza ubuye uphindele emuva ku-kyphosis noma ukwandise ukuzungeza osevele usukhona. Ngakho-ke enye indlela ongayiphatha ngayo "u-hunch back" ukukwelula lo muscle obaluleke kakhulu.

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Qala Isikhundla

1. Hlala ubheke ekhoneni ngokuhleleka okuqondile, okuqondile. Beka izinyawo zakho ukuze zihambisane, futhi uguqe ngamadolo kancane. Lokhu kufanele kukusize uhlale ukhululekile ngangokunokwenzeka ngenkathi uhamba, futhi uvikele amalunga akho, futhi.
2. Gcina amehlo akho phambili, futhi isikhumba sakho sifinyelele kancane entanyeni yakho (kodwa ungagxili inhla.)
3. Faka, bese uphuma futhi ubambe kahle isisu sakho emgodleni wakho.

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I-Corner Pec

I-pec ekhoneni ekhoneni ifana ne-push-up eludongeni, ngaphandle kokuthi kugcizelelwe ukuhlala esimweni esibangela ukuba imisipha yakho yesifuba ikhule. Nazi izinyathelo eziyisisekelo.

1. Beka izibopho zakho nezintende zezandla zakho ngakwesokunene kodonga cishe ezingeni lehlombe.
2. Faka.
3. Exhale, bese udonsa imisipha yakho ephansi yesisu emgodleni wakho, sithele odongeni. Udinga kuphela ukuya endaweni lapho uzizwa unzima khona kodwa ungabangeli ubuhlungu noma ungakhululeki. Kubaluleke kakhulu ukuhambisa umzimba wakho wonke njengeyunithi, futhi ungaphenduli noma kuphi lapho uhamba khona.
4. Bamba isikhundla phakathi kwemizuzwana engu-5-30, bese ubuya ukuqala.

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Ukuphepha nokusebenza kahle

Kufanele nakanjani uzizwe ulula endaweni yakho engaphezulu, kodwa ungayidluli. Lawula izinga lenselelo ngokushintsha umgama wakho odongeni. Ungazama kuze kube yilapho uthola ibanga elikuvumela ukuba ulondoloze ukuma okuqondile, okukhululekile, kodwa kusenselele i-abs yakho ekukutholeni khona njengenye eyodwa yomgogodla.

Uma wenza lo msebenzi, uzozuza ngokuqapha ukuma komzimba wakho wonke lapho uya khona. Lokhu kuyiqiniso ikakhulukazi ezinqulwini. Izinkalo kufanele zihlale ziqondile - akufanele ziguqule noma zigobe ukukusiza ukuba ufeze ukuhamba. Uma udinga usizo, vele uhambe ngezinyawo zakho ngasekudongeni kancane, kunalokho.

Ngandlela-thile, enye yemisipha engiyintandokazi ukuyoyilula yi-quadriceps. Iziqu ze-Tight zingena endleleni yokuhleleka okuhle. Kunezindlela ezimbalwa umuntu oqala noma omuntu oqinile ongahamba ngalokhu. Khetha eyodwa uhambe nayo.

> Imithombo:

> Borstad, J., Ludewig, P. Ukuqhathaniswa kwezintathu ezintathu ze-pectoralis minor muscle.J Shoulder Elbow Surg. May-June 2006. http://www.ncbi.nlm.nih.gov/pubmed/16679233

> Umbhalo wezincwadi uMoffat, Marilyn, PT Ph.D. noVickery, uSteve. I-American Physical Therapy Association Book of Body Maintenance and Repair. Ama-Owl Amabhuku. UHenry Holt noNkampani, LLC. ENew York, eNew York, ngo-1999. Yelulela futhi Ufinyelele p.236