Kev tshawb fawb pab taw cov kev ua haujlwm zoo tshaj plaws los tsim koj cov glutes
Koj yuav pom ntau lub tswv yim txog kev ntxiv dag zog rau cov leeg nqaij gluteus, cov nqaij loj thiab muaj zog ntawm lub taub qab. Txawm li cas los xij, kev tshawb fawb tau hais txog Phau Ntawv Teev Tseg Orthopedic thiab Cov Kev Ua Si Physical Therapy pab tu kom meej txog qee qhov kev nyuab siab txog qhov "kev xyaum zoo tshaj plaws" feem ntau siv los kho qhov chaw kho mob los yog kev kho mob.
Cov neeg sau phau ntawv no siv cov electromyography los ntsuas thiab sib piv cov teeb liab ua piv txwv li gluteus maximus thiab gluteus medius muscles raug rho tawm, thiaj li txiav txim siab seb yam kev kho mob zoo tshaj plaws nrhiav cov glutes.
Qhov tseem ceeb ntawm Gluteus Muscles
Nws tsis yog ib qho txawv txav uas qaug zog glutes tuaj yeem ua rau ntau yam teeb meem, nrog rau rov qab, hauv siab, thiab mob ntawm lub hauv siab thiab kev raug mob. Tab sis dab tsi yog tsab yog pes tsawg tus neeg, txawm recreational ncaws pob, muaj zog glutes.
Yog vim li cas niaj hnub nim no coob tus siv sijhawm ntau zaum. Ntev ntev ntev yuav ua rau nruj, luv luv ntawm cov flex flexstrings thiab cov yas cev, thiab qaug zog glutes uas tsis tua hluav taws kom yog. Cov neeg ua si nrog kev raug mob hauv lub cev uas mus ntsib ib tus kws kho mob lub cev feem ntau siv lub npe ntawm cov kev qoj ib ce kom tau txais qhov ci ntsa iab. Cov kev tshawb fawb no pab txheeb xyuas qhov uas cov neeg ua haujlwm yeej ua haujlwm.
Sib piv Glute qhib rau Cov Kev Xyaum Sib Cais
Cov kws tshawb fawb tau soj ntsuam cov leeg ntawm cov leeg pob txha ntawm gluteus maximus thiab gluteus medius thaum lub sij hawm zoo gluteus rehab thiab kev kho mob. Nrog rau kev siv cov khoom siv electromyography, lawv muaj peev xwm txheeb xyuas cov kev taw qhia ua kom cov pob txha muaj zog mus rau qhov siab tshaj plaws. Cov kev kuaj no tuaj yeem pab cov kws kho mob cov kws kho mob, cov kws kho mob lub cev, thiab cov tub ntxhais hluas uas txiav txim siab seb yuav ua li cas los yog tshem tawm ntawm kev kho mob, ua ntej, los yog ib qhov kev kawm xyaum yooj yim. Lub hom phiaj qhov kawg ntawm cov kev ua no yog kom tau lub glutes mus tua hluav taws kom zoo, tsim kom muaj zog backside, tiv thaiv qis dua qhov chaw raug mob, thiab tswj kom zoo txog kev sib haum xeeb thiab biomechanics.
Raws li qhov kev tshawb fawb no, cov kev ua uas ua tau ntau tshaj plaws ntawm cov khoom siv electromyographic hauv gluteus medius thiab gluteus maximus muaj qee cov kev ua qoj ib ce uas tsis muaj leej twg ua tau nrog tsawg lossis tsis khoom.
Tua Zoo Tawm Zoo Xyoo rau Gluteus Maximus
Cov kev ua no ua tau ntau feem pua ntawm electromyographic yam hauv gluteus maximus leeg.
- Ib kauj ruam ntawm tus ntivtes : 59 feem pua ntawm kev ua haujlwm
- Ib-lem kev tuag: 59 feem pua ntawm kev ua haujlwm
- Sab ciav, pem hauv ntej, thiab nkag mus hauv cov lunges: 41 mus rau 49 feem pua ntawm kev ua si
Zoo tshaj Twv Txuj Ci rau Gluteus Medius
Cov kev ua no ua tau ntau tshaj plaws ntawm electromyographic kev ua si hauv cov leeg mediev nrab mediev leeg.
- Sab Nruab Nrab-Plab Plaub Hla Dhau: 81 feem pua kev ua haujlwm
- Ib kauj ruam ntawm tus kauj ruam: 64 feem pua kev ua si
- Lateral band taug kev : 61 feem pua kev ua
- Ib-lem kev tuag: 58 feem pua ntawm kev ua haujlwm
Tsim lub Glute Activation Exercise Routine
Raws li koj cov hom phiaj ntawm kev noj qab nyob zoo, koj tuaj yeem siv cov ntaub ntawv no ntau txoj hauv kev. Koj tuaj yeem ua tau tag nrho cov kev qoj ib ce nyob rau hauv lub hauv paus kom tau ntau yam kev taw qhia thaum uas tseem tabtom tawm ntawm cov glutes. Los yog koj tuaj yeem tsom xyuas cov kev qoj ib ce nyob rau sab saum toj ntawm daim ntawv kom tau qhov "bang rau koj tus phaw" thiab tsim kom muaj zog ntawm cov nqaij mob nyob rau hauv txoj kev ua tiav thiab kev sib cais.
Raws li cov txiaj ntsig, ib qho taw qhia ib qho thiab ib ceg ntawm kev ua haujlwm tuag yog ib qho zoo txhua txoj hauv kev rau ob qho tib si gluteus maximus thiab medius tib lub sijhawm.
Txhawm rau lub ntsiab lus hauv nruab nrab medieval, ua rau sab caj npab tawm ntawm plab. Qhov no yog txoj kev zoo tshaj plaws los txhawb lub zog hauv nruab nrab, uas yog lub luag haujlwm tseem ceeb hauv kev tu lub plab thiab lub plab pob txha. Qhov no yog ib qho tseem ceeb thiab feem ntau tsis nco qab txog kev tiv thaiv ntawm lub hauv siab mob. Hauv ntej, txhua tus neeg muaj peev xwm tau txais txiaj ntsig los ntawm kev ntxiv sab nrauj ntawm lub plab mus rau lawv cov kev ua ub ua no.
Txoj kev siv nyiaj siv ua haujlwm tshaj tawm thiab cov kev siv cuab yeej siv twv yog ob txoj haujlwm ntxiv uas yuav pab tau rau kev tiv thaiv thiab kho kom tsis txhob mob lub cev thiab mob ib ce. Thaum twg maj mam ua tiav, thiab nrog cov kev tswj kev tswj, cov lunges muab qhov kev nyuab siab dua ntawm cov pob qij txha thiab feem ntau yooj yim dua thiab zoo dua li ntawm kev siv qoj ib ce los sis tob tob ib leeg.
1 - Ib-Ib Leeg Squat
Tib qho quav tib si ua rau 59 feem pua ntawm kev ua haujlwm hauv gluteus maximus thiab 64 feem pua ntawm kev ua haujlwm hauv lub nruab nrab ntawm kev sib tw, yog tias koj ua ib qho zoo.
2 - Tuag Nrig Laum Tus Mob
Cov soj ntsuam ntawm pom tau hais tias cov ceg tuag ceg tuag tau ua rau 59 feem pua ntawm kev ua haujlwm hauv gluteus maximus thiab 58 feem pua ntawm kev ua kom haum hauv nruab nrab mediev.
3 - Lunges
Sab ntug, pem hauv ntej, thiab cov lunges transverse uas tsim ntawm 41 mus rau 49 feem pua ntawm kev ua haujlwm hauv gluteus maximus hauv txoj kev tshawb no.
4 - Lateral Band Taug kev
Raws li cov kev tshawb fawb, cov tub ntxhais mus taug kev tau tsim 61 feem pua ntawm kev ua si hauv qhov nruab nrab medieval.
5 - Sab Ntaus Nrig Dua Huas
Txoj kev tshawb nrhiav tau pom tias qhov chaw dai caj pas ua rau 81 feem pua ntawm kev ua rau hauv nruab nrab medieval.
> Source:
> Distefano LJ, Blackburn JT, Marshall SW, Padua DA. Gluteal Cov Ncauj Mob Ua Rau Lub Caij Ua Ntej. Phau ntawv Journal ntawm Orthopedic & Kev Ua Si Kev Kho Mob Physical Therapy . 2009; 39 (7): 532-540. doi: 10.2519 / jospt.2009.2796. doi: 10.2519 / jospt.2009.2796.