Imhasuru dzausingaone dzine simba guru pamhasuru dzaunoona, uye mhasuru dzehudyu dzinowira muchikamu ichi. Kunyangwe zvisingaonekwe, hip flexor simba uye kuita zvinokanganisa zvakananga muviri wepasi, kumhanya uye kudzika kumashure kudzidziswa.
Chii chinonzi hip flexors?
Idzi mhasuru dzinobatanidza torso nemuviri wezasi. Dzinomhanya nepakati pejoint yehudyu kubva kumusana wezasi kusvika mukati mehudyu uye ndeimwe yemahombe ekumashure anodzikamisa mumuviri wako.
Misumbu mitatu inoumba hip flexors ndiyo psoas huru, psoas minor, uye iliacus. Kubva pakuona kwekuita, yakasimba uye isina simba hip flexors inogona kukonzera nyaya dzekufamba izvo zvinokanganisa kudzika kwema squats ako uye kufa. Nekuda kweizvi, glutes yako zvakare inogona kunge isina simba, uye izvi zvinoperetera nhau dzakaipa kumusana wako wezasi.
Zvakare, kana ukagara zvakanyanya, hudyu yako inogona kutenderedza sebhanana zvekuti paunosimuka, inodhonza kumusana kwako uye inoita kuti iwe uwedzere kurwadziwa nekukuvara.
hip flexor anatomy
Hip flexor mobility inoita basa rakakosha mukukubvumidza kuti upinde muma squats uye akafa, sezvavanodiwa kuti hudyu iwedzere. Simba uye mobile hip flexors inobvumidza iwe kumhanya, kusvetuka, uye squat zvakadzika. Dzinotambanudzira kubva kumucheto wepamberi kusvika kumukadzi uye dzinoita basa rinokosha pakuchengeta pelvis yakabatana.
Iwo madiki asi akakosha tsandanyama, uye kunzwisisa kuti chii uye kuti inoshanda sei zvakakosha kuti uwane yakasimba, inotaridzika zviri nani muviri wezasi.
Psoas (huru nediki)
Iyo yakareba, yakakora, yakaita mhasuru yakaita sespindle inobva kuT12-L4 thoracic/lumbar region lateral kusvika kune lumbar vertebrae uye yepakati kune quadratus lumborum muscle. Inopinza mukati memukadzi kuburikidza neiliopsoas tendon. Zviito zvako ndizvo hip uye trunk kuchinjika uye kubatsira mukutenderera kwechidya kutenderera.
Iyo psoas huru inowanzobatanidzwa neine iliacus muscle sezvainobatana neiriacus uye inoisa pafemur. Pamwe chete anonzi mhasuru iliopsoas.
Iliac
Iyo iliacus imhasuru yakaita mativi matatu inotangira pairiac fossa, iyo iliac crest, uye lateral aspect yesacrum. Inopinza padiki trochanter yefemu, uye iliacus muscle fibers yobva yabatana neakawanda lateral fibers ye psoas major kuti iite iliacus muscle. Zviito zvaro zvikuru ndezvi hudyu flexion.
Zvakanakira kudzidzisa hudyu flexors
Izvi zvinotitendera kuti tifambe uye tirambe takati twasu nekuti lumbar curve yayo inotsigira uye inotamisa huremu pamusoro payo. Iyi tsandanyama inobatsira kugadzira lumbar curve sezvo ichikwevera vertebrae kumberi nekudzika, uye inoita basa rakakosha mukufamba uye akawanda epasi-emuviri simba maekisesaizi.
Kuvandudzwa kwehudyu kufamba
Simba rehudyu risina simba rinowanzoita flexor yakasimba. Nekusimbisa hip flexors yako, iwe unovandudza hudyu kufamba uye kusimbisa ese zvikamu zve squats yako uye akafa, izvo zvinotungamira kune nani hypertrophy kugona.
Unozomhanya zvakanyanya
Kureba uye simba rehudyu flexors zvinokanganisa zvakananga kuwedzera kwehudyu. Hudyu yakaoma kana isina kusimba inoreva kuti chiuno chako hachizorebere zvakakwana uye saka chinononoka iwe. Kuwedzera kuputika uye kusimba kwehudyu yako inochinjika, inowedzera kugona kwako kubva pasi nekukurumidza.
Kuderedza lumbar matambudziko
Iyo hip flexors inogadzika kumashure uye chinongedzo pakati pezasi uye kumusoro kwemuviri. Kana dzikave dzakasimba kana dzakaomarara, hudyu yako inoshanduka inogona kukwevera yako yezasi kumashure mune yakakura lordosis, zvichikonzera anterior pelvic tilt inoita kuti iwe uwedzere kunonoka kudzikisa musana marwadzo uye matambudziko.
Nzira yekudziisa sei vasati vadzidziswa?
Iwe unogona kusvetuka iyo hip flexor warmup, asi kuita kwako kunogona kutambura. Zviri nani kupedza maminetsi mashoma uchityaira kuyerera kweropa kunzvimbo ino pamwe chete nekuita kurovedza hudyu kuti uwane zvakanyanya kubva mukurovedza muviri kwako kwepasi.
Kana iwe ukadzidzira mangwanani kana kupedza zuva wakagara pasi, kutenderedza hudyu yako flexors uye quads nefuro roller inzira yakanaka yekuita kuti vagadzirire kuita. 10-15 inotendeuka, ichitarisa pane dzakasimba uye dzinorwadza.
Mushure mekukunguruka, kufamba kwakadzika-simba senge gumbo risingadzokeri kudzika kwegumi reps pagumbo rega rega, hafu yekupfugama hudyu flexor kutambanudza kwemasekonzi makumi matatu kune rumwe rutivi, kana tsikidzi dzakafa dze10 reps inzira huru dzekugadzirira.
Iwo akanakisa maekisesaizi ehudyu flexors
Mid-knee hip flexor stretch
Iyo hafu yekupfugama chinzvimbo ndiyo yakakodzera kutambanudza kuvhura hudyu flexors uye inowanzova imwe yeakanyanya kuoma maekisesaizi kunze uko. Izvo zviri kutaurwa, kana zvikaitwa nemazvo nekuisa muviri wako munzvimbo chaiyo uye nekumisa glutes yako, iwe unozonzwa mashiripiti ehudyu yako flexors. Kutambanudzwa uku kuchaunganidza mahudyu ako, kuvasimbisa, kunatsiridza chimiro, uye pamwe nekubatsira kurwadziwa shure. Uyezve, inzvimbo yakanaka yekusimuka kubva kune imwe core uye hip kubatanidzwa.
Isometric hip flexion ine mini band
Kana hip flexors yako yakasimba, inogona kunge isina simba, uye iyi isometric exercise inogona kukubatsira kuti uwanezve simba munzvimbo iyoyo. Hudyu isina simba inogona kutungamirira kumatambudziko ekubatana kwehudyu kusanganisira kusarongeka kwemusana wepinini. Weak flexors inogonawo kukonzera kunetseka muzasi kumashure. Uye kana iwe uchinetseka kuita chiitiko ichi, saka kushanda nesimba kunofanirwa kuve kwekutanga.
Hafu Kupfugama Pallof Press
Proximal kugadzikana kudzidziswa (kureva, kudzidziswa kunobata musimboti uye hunde) kunotungamira kune distal (mahudyu nemapfudzi) kufamba. Kudzidzira kugadzikana kwepakati kunobata majoini e distal, kupa mamwe mafambiro kune iwo majoini. Iyo hafu-kupfugama Pallof press inovandudza kugadzikana kwepakati uye kufamba kwehudyu panguva imwe chete. Iyo chinzvimbo inowedzera kudiwa pane yakakosha uye hip stabilizers.
passive gumbo kudonha
Kunyura kwegumbo kusinganzwike kunge kwakawanda, asi pane zvakawanda zviri kuitika nechiitwa ichi. Kunyange zvazvo imwe hip iri mukuputika, izvo zvinoreva kuti hamstring yakatambanudzwa, gumbo rakatarisana rinopinda mukutenderera uye kuwedzera apo nheyo inoramba yakasimba. Izvi zvinonzi kupatsanurwa kwehudyu, apo imwe hip inochinjika asi imwe ichiwedzerwa. Iyi ndiyo hwaro hwekufamba kwedu uye kweakawanda-e-gumbo maekisesaizi. Kana uine dambudziko neizvi, kufamba kwako kunofanira kuvandudza.
Bulgarian Front Rutsigiro Kettlebell Squat
Vazhinji vanosimudza vanoziva kuti kufamba kwehudyu, simba rekumusoro kumashure, uye kutyaira kwegumbo zvakakosha pakusimudza zvinorema, uye chiitiko ichi chinovhara zvese izvo zvigadziko. Sezvo gumbo rekumashure rakasimudzwa, rinopfuura nekufamba kwenguva refu kuti ribatsire kuvandudza simba rehudyu nekufamba. Saka nehuremu hwakaremerwa kumberi, kusimba kwepakati chinhu chikuru sezvo muviri wako uri kunetseka kuti ugare wakatwasuka.