Chimiro Chisina Hutano - Rib Cage Yako Iri Kudzvinyirira Pelvis Yako Here?

Kune vanhu vakura vane matambudziko ekumira, kudonha, kutsvedza, uye kurwadza kwemusana, kuwedzera maekisesaizi embabvu kungabatsira here kuunza zororo uye kudzivirira mamiriro acho kuti asawedzera?

Yakagadziridzwa Mamiriro

Zvakajairika kubatanidza kudonha kwekumusoro kumashure nezera, asi zvimwe zvikonzero zvinogona kukonzera matambudziko. (Justyna Drzał-Grabiec, et al., 2013) Mbabvu cage uye pelvis zvakakosha pachimiro chemuviri uye inosanganisira yakawanda yepakati. Kana aya mapfupa emapfupa akave asina kurongeka nekuda kwemaitiro asina kunaka, misumbu inonamatira pairi inova yakasimba, isina simba, kana zvose zviri zviviri, uye misumbu yakapoteredza inofanira kubhadhara, zvichiita kuti mamiriro acho awedzere uye kuwedzera kukuvara.

• Mamiriro asina kunaka anogona kukonzerwa nembabvu inodzvanyirira pabhonzo repelvic.
• Sezvo iyo yekumusoro kumashure inodonha kana kumanikidza, kureba kunogona kutanga kuderera.
• Mamiriro ekuziva maitiro anogona kubatsira kusimudza mbabvu kubva pabhonzo repelvic.

Rib Cage Exercises

Ichi chiitwa chinogona kuitwa wakagara kana wakamira. Chiitiko chezuva nezuva chinogona kubatsira kuvandudza kumira uye kubvisa matambudziko ekudzokera shure uye kurwadziwa.

• Iyo yekugara vhezheni inobatsira kuchengetedza kutarisa pakuita chiitwa nemazvo.
• Iyo yakamira vhezheni inodenha kuziva kwemuviri, ichibvumira munhu kuti anzwe kuti mbabvu yembabvu nemafambiro ekumusoro kumashure zvinokanganisa sei pelvic uye kuzasi kumashure.
• Kutanga, zvinokurudzirwa kutanga munzvimbo yakagara.
• Kana izvo zvekutanga zvadzidzwa, ipapo zvirokwazvo fambira mberi kusvika pakumira.

kusimbisa muviri

1. Gadzirisa chiuno kuitira kuti chirere kumberi zvishoma.
2. Uku kurerekera kumberi kunozowedzeredza iyo yakaderera kumashure curve zvishoma uchiomesa mhasuru dzepazasi nenzira yakanaka.
3. Kumisikidza uye kuchengetedza iyi curve munzvimbo yekugara inofanirwa kunzwa yakasikwa.
4. Inhale uye uwedzere kusimudza kumusoro kwembabvu cage.
5. Kufema kunoita kuti musana nembabvu zvirebe zvishoma.
6. Exhale uye bvumira mbabvu cage uye kumusoro kumashure kuti vadzokere kunzvimbo yavo yechisikigo.
7. Dzokorora kusvika ku10 kamwechete kana kaviri pazuva.

• Pachiitwa ichi, shandisa kufema kukudziridza kusimudza kwembabvu uye kutakura zvakanyanya.
• Usanyanya kubuda pane spinal extension.
• Pane kudaro, tarisa kuti sei kufema/kufemereka kunotsigira kufamba kwembabvu nekumusoro kwemusana uye kuumba tsandanyama kubva ipapo.
• Edza kusimudza mbabvu yembabvu zvakaenzana kumativi ose sezvo muviri unobvumira.

Nekudzidzira, vanhu vanozoona hutano hunochinja uye kuwedzera chinhambwe pakati pembabvu nepelvis.

Nhungamiro uye Kusiyana

• Ita maekisesaizi nekumashure kumadziro kuti utungamirire kumashure.
• Imwe mutsauko wepelvis uye rib cage posture kurovedza muviri ndeyekusimudza maoko.
• Izvi zvichagadzira maonero akasiyana ekudzidzira kuziva kwemaitiro.
• Tarisa pakufamba kwembabvu kana maoko akasimudzwa.
• Kusimudza maoko kunoita kuti basa rive nyore, rakaoma, kana kuti rakasiyana here?
• Kuti uwedzere kuvandudzwa kwechimiro, tambanudza pectoral tsandanyama.

Yoga

Vanhu vari kutsvaga dzimwe nzira dzekusimbisa hutano hwakanaka vanofanirwa kufunga nezve yoga.

Chidzidzo chakabudiswa mu International Journal yeYoga inoratidza kuti nzira huru yekumisikidza iyo musimboti inogona kunge iri yekusanganisira dzakasiyana siyana dzeyoga postures mumuitiro. (Mrithunjay Rathore et al., 2017) Tsandanyama dzeab dzinonamatira kunzvimbo dzakasiyana-siyana pambabvu uye dzinoita basa mukumisikidza, kurongeka, uye kuenzana. Vatsvakurudzi vakacherechedza mhasuru mbiri, ekunze obliques, uye dumbu rakachinjika, sekiyi yekumisikidzwa zvine hutano.

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Core Strength

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References

Drzał-Grabiec, J., Snela, S., Rykała, J., Podgórska, J., & Banaś, A. (2013). Kuchinja kwechimiro chemuviri chevakadzi vari kuitika nezera. BMC geriatrics, 13, 108. doi.org/10.1186/1471-2318-13-108

Rathore, M., Trivedi, S., Abraham, J., & Sinha, MB (2017). Anatomical Correlation yeCore Muscle Activation mune Yakasiyana Yogic Postures. International Journal of yoga, 10(2), 59–66. doi.org/10.4103/0973-6131.205515

Papegaaij, S., Taube, W., Baudry, S., Otten, E., & Hortobágyi, T. (2014). Kuchembera kunokonzera kurongekazve kwecortical uye musana wekudzora kwechimiro. Miganho mukuchembera neuroscience, 6, 28. doi.org/10.3389/fnagi.2014.00028