Kubatsirwa uye Kubudirira kweHip Abduction Exercises

Zvemukati

• Mhedziso
• Anatomy yekupambwa kwechiuno
• Zvakanakira kubvutwa muchiuno maitiro
• Deredza mabvi valgus
• Zvirinani mhasuru mashandiro uye mashandiro
• Kuderedza marwadzo
• Kubudirira kwekupamba kwechiuno kurovedza muviri
• Kutora

Mhedziso

Hip kutapa ndiko kufamba kwegumbo kure nepakati pemuviri. Isu tinoshandisa chiito ichi zuva rega rega patinotsika padivi, kumuka pamubhedha, uye kubuda mumota.

Vatapi vechiuno vakakosha uye vanowanzo kanganwa mhasuru dzinopa kugona kwedu kumira, kufamba, uye kutenderera makumbo edu nyore.

Kwete chete kungoita chiuno chekubata kurovedza muviri kunokubatsira iwe kuti uwane yakasimba uye toni kumashure, ivo vanogona zvakare kubatsira kudzivirira uye kurapa marwadzo muhudyu nemabvi. Hip kubvuta kurovedza muviri kunogona kubatsira varume nevakadzi veese mazera, kunyanya vatambi.

Anatomy yekupambwa kwechiuno

Iyo hip abductor mhasuru inosanganisira iyo gluteus medius, gluteus minimus, uye tensor fasciae latae (TFL).

Ivo havangofambise gumbo kure nemuviri, zvakare vanobatsira kutenderera gumbo pamubatanidzwa wechiuno. Vanotora chiuno vanodikanwa kuti vagare vakagadzikana kana vachifamba kana kumira pagumbo rimwe. Kushaya simba mumhasuru idzi kunogona kukonzera marwadzo uye kukanganisa kufamba kwakakodzera.

Zvakanakira kubvutwa muchiuno maitiro

Deredza mabvi valgus

Knee valgus inoreva apo mabvi anopinda mukati, achipa "kugogodza-kneed" kutaridzika. Izvi zvinowanzoonekwa mumadzimai madiki nevakuru vakuru kana kune avo vane kusaenzana kwemhasuru kana fomu isina kunaka panguva yekurovedza muviri.

yakaratidza kuti mabvi valgus inosanganisirwa nekushaikwa kwesimba rehudyu uye kuti kurovedzwa kwechiuno kwekutapa kunogona kugadzirisa mamiriro

Zvirinani mhasuru mashandiro uye mashandiro

Vabambi vehudyu vane hukama hwepedyo nemhasuru yepakati uye zvakakosha pakuenzanisa uye kuita zvemitambo. Nekuda kwenguva yakareba yekugara wakagara mukati mezuva, vanhu vazhinji vanokura vasina kusimba gluteus mhasuru.

Kuva asingashandi kwenguva yakareba kunogona kutungamira kumuviri zvakanyanya "kudzima" mhasuru idzi, zvichiita kuti zviome kushandisa panguva yekurovedza muviri. Izvi zvinogona kuita kuti muviri wako ushandise kushandisa dzimwe mhasuru dzisina kuitirwa iwo mabasa.

Kushandisa mhasuru dzisina kunaka kunogona kutungamira mukurwadziwa, kusaita zvakanaka, uye kuoma nekumwe kufamba. Matekinoroji ekubatsira kuwedzera kumisikidza kweiyo gluteus medius panguva dze squats, senge kushandisa bhendi rekudzivirira kutenderedza mabvi, kunogona kuwedzera kuita kwese.

Kuderedza marwadzo

Kushaya simba muvapambi vechiuno, kunyanya iyo gluteus medius, kunogona kutungamira mukukuvara zvakanyanya, patellofemoral pain syndrome (PFPS), uye iliotibial (IT) band syndrome. PFPS inogona kukonzeresa kurwadziwa kuseri kwebvi rebap paunogara kwenguva yakareba kana kana uchidzika masitepisi.

vakaona kuti vanhu vane PFPS vanowanzove nekushaya simba kwechiuno pane avo vasingatambure nekurwadziwa kwemabvi. Izvi zvinotsigira pfungwa yekuti hudyu abductor simba rakakosha kana zvasvika kune hutano hwemabvi uye kugadzikana.

Kunze kwekurovedza muviri kunosimbisa iyo quadriceps, vapambi vechiuno, uye vatenderi vehudyu, kurapwa kwePFPS kazhinji kunosanganisira anti-kupisa mishonga, zororo, uye kutambanudza tsandanyama dzakatenderedza hudyu nemabvi.

Kubudirira kwekupamba kwechiuno kurovedza muviri

Hazvina kujeka kana hudyu hwekubvuta kushaya simba chikonzero kana mhedzisiro yematambudziko emabvi. Zviwanikwa nezvehukama pakati pekupambwa kwechiuno uye nyaya dzemabvi zvakasanganiswa. Pakati pese, zvakadaro, kusimbisa tsandanyama idzi kunopa mabhenefiti.

A yakaratidza mhedzisiro ine chirongwa chemavhiki matanhatu ekurovedza muviri icho chaisanganisira kusimbisa vatapi vechiuno. Basa repanyama raive rakabatana kwazvo nehip hip simba pasvondo mbiri, ina, uye matanhatu.

Chidzidzo chegore ra2011 chakatarisa kushanda kwechirongwa chehip abductor chinosimbisa pakati pevatori vechikamu makumi maviri neshanu, gumi nevashanu vaive nePFPS. Vakaona kuti mushure memavhiki matatu, vatori vechikamu nePFPS vakaona kuwedzera kwesimba uye kuderera kwekurwadziwa.

Kutora

Hip kubvuta kurovedza muviri kunogona kupa akawanda mabhenefiti. Kazhinji inoshandiswa mune zvese zvirongwa zvekurapa uye pakati pevarimi vemuviri uye weightlifters, izvi zviitwa zvinobatsira kusimbisa mhasuru dzakakosha dzinodiwa kudzikamisa uye kudzivirira kukuvara.

Maekisesaizi iwe aunogona kuita kusimudzira hudyu abductor simba anosanganisira akarara mativi ekusimudza gumbo, clamshells, uye bhanhire mativi matanho kana squats. Heano mana akareruka hudhi abductor maitiro ekuti utange iwe.

Natasha muridzi webasa murapi uye murairidzi wehutano uye anga achishanda nevatengi veese mazera uye mazinga ehutano kwemakore gumi apfuura. Ane nhoroondo mune kinesiology uye kugadzirisa. Kuburikidza nekudzidzisa uye kudzidza, vatengi vake vanokwanisa kurarama hupenyu hune hutano uye kudzikisira njodzi yavo yezvirwere, kukuvara, nekuremara gare gare muhupenyu. Iye anofarira blogger uye munyori wekuzvimiririra uye anofarira kushandisa nguva kumahombekombe, kushanda kunze, kutora imbwa yake mukukwira, uye kutamba nemhuri yake.