Mesebetsi e Molemo ka ho Fetisisa Bakeng sa ho Sebelisa Khanya ea Hao

Lipatlisiso li thusa ho bonts'a mekhoa e metle ka ho fetisisa ea ho haha ​​mariti

U tla fumana litlhahiso tse ngata mabapi le ho matlafatsa mesifa ea gluteus, mesifa e kholo le e matla ea butt. Leha ho le joalo, lipatlisiso tse hlahang Journal of Orthopedic and Sports Physical Therapy li thusa ho hlakisa tse ling tsa pherekano mabapi le "lithupelo tse ntle ka ho fetisisa tsa tlhaho" tseo hangata li sebelisetsoang ho hlaphoheloa kapa ho phekola.

Bangoli ba phuputso ena ba sebelisitse electromyography ho lekanya le ho bapisa boholo ba sekhahla ha gluteus maximus le mesifa ea gluteus medius e lelekoa, e le hore ba tsebe hore na ho phekola hofe ho ka etsoang ka katleho ka ho fetisisa ho fumana litlolo.

Bohlokoa ba Mefuta ea Gluteus

Ha ho makatse hore ho khanya ho fokola ho ka lebisa mathateng a fapa-fapaneng, ho kenyelletsoa morao, hip, le bohloko ba mangole le likotsi. Empa se makatsang ke hore na batho ba bangata, esita le baatlelete ba boikhathollo, ba fokotseha hakae.

Lebaka ke hore kajeno ba bangata ba rona re qeta nako e ngata re lutse. Ho lutse nako e telele ho ka etsa hore ho be thata, ho khutsufatsoa ka mahlaseli a fokolang le mekhabiso e senyang, le likhahla tse fokolang tse sa khone ho chesa hantle. Baatlelete ba nang le likotsi tse mpe tsa 'mele ba etela setsebi sa meriana ba atisa ho ea hae lethathamong la lipapali bakeng sa ho phatloha ha glits. Phuputso ena e thusa ho tseba hore na ho ikoetlisa hofe ho sebetsa.

Ho bapisa Tlhabiso ea Khanya ka Tlhahlobo e Tloaelehileng

Bafuputsi ba ile ba lekanya hore na mesifa e chesang ea gluteus maximus le gluteus medius ke efe nakong ea tloaelo e tloaelehileng ea gluteus rehab le ho ikoetlisa. Ka tšebeliso ea electromyography, ba ile ba khona ho lemoha hore na ke mekhoa efe e ileng ea etsa hore mesifa e fokolang e be e phahameng haholo. Liphello tsena li ka thusa litsebi tsa meriana ea lipapali , litsebi tsa meriana, esita le baatlelete hore ba etse qeto ea hore na ke mekhoa efe ea ho ikoetlisa kapa ea ho theoha ho ea pele, pele ho hab, kapa lenaneo la thuto ea motheo. Sepheo se ka sehloohong sa ho ikoetlisa ke ho khantša likhahla hantle, ho haha ​​matla a ka morao, ho thibela likotsi tse tlaase tse fokolang, le ho boloka maemong a loketseng le li-biomechanics.

Ho itšetlehile ka lipatlisiso tsena, liketso tse hlahisang mesebetsi e phahameng ka ho fetisisa ea electromyographic e entsoeng ka gluteus medius le gluteus maximus li kenyelletsa mekhoa e meng ea motheo eo mang kapa mang a ka e etsang ka thepa e fokolang kapa e se nang letho.

Mekhoa e metle ea Li-Butt bakeng sa Gluteus Maximus

Mesebetsi ena e hlahisa karolo e phahameng ka ho fetisisa ea mosebetsi oa electromyographic ho gluteus maximus mesifa sehlopha.

1. Lebala le le leng la leoto : activation ea 59 lekholong
2. Ho senyeha ha leoto le le leng: activation ea 59 lekholong
3. Ka thōko, ka pele, le matšoafo a fapaneng: activation 41 ho isa ho 49 lekholong

Mekhoa e metle ea Li-Butt for Gluteus Medius

Lithuto tsena li hlahisa karolo e phahameng ka ho fetisisa ea mosebetsi oa electromyographic ho sehlopha sa lihlopha tsa gluteus medius muscle.

1. Lehlakoreng le leng la leshano la ho tlatlapa: karolo ea 81 lekholong ea ts'ebetso
2. Lebala le le leng la leoto: activation ea 64 lekholong
3. Ho tsamaea ha sehlopha ka morao : karolo ea 61 lekholong e sebetsang
4. Ho senyeha ha leoto le le leng: activation ea 58 lekholong

Ho theha Tlhahiso ea Thoriso Kemiso ea ho ikoetlisa

Ho itšetlehile ka lipakane tsa hau tsa bophelo bo botle, u ka sebelisa boitsebiso bona ka litsela tse sa tšoaneng. U ka etsa mekhoa eohle ea ho ikoetlisa ka tsela e potolohileng ho fumana mefuta e fapaneng ea mehato ha u sa ntse u lebisa tlhokomelo ho glits. Kapa o ka lebisa tlhokomelo liketsong tse ka holimo ho lethathamong ho fumana "bongata ba nkho ea hao" le ho haha ​​matla a mesifa ka tsela e phahameng le e ka thōko.

Ho itšetlehile ka liphello, leqeba le leoto le le leng le le leng la ho bolaea leoto le le leng ke tsela e ntle ho pota-pota gluteus maximus le medius ka nako e le 'ngoe.

E le hore u lebise tlhokomelo ea gluteus medius, u etse lintho tse utsoang ka mahlakoreng. Ena ke tsela e atlehang ka ho fetisisa ea ho matlafatsa gluteus medius, e nang le karolo ea bohlokoa ho boloka letheka le pelvis li lumellane. Ena ke tsela ea bohlokoa le e hlokomolohuoang hangata ea ho thibela bohloko ba lengole. Ka bokhutšoanyane, bohle ba ka rua molemo ka ho eketsa ka mahlakoreng a mangata-ho roala letheka ho latela tloaelo ea bona.

Lungelo le holimo le litulo tse nang le lisebelisoa li na le litlhahiso tse ling tse peli tse ka thusang ho thibela le ho tsosolosa mahlaba le bohloko ba 'mele. Ha e etsoa butle-butle, 'me ka mekhoa e laoloang, matšoafo a beha khatello e tlaase ho manonyeletso' me ka kakaretso a le bonolo ebile a sireletsehile ho feta ho ikoetlisa ka li-plyometric kapa li-squats tse tebileng tsa leoto.

1 - One Squat One

Li-squats tsa leoto le le leng li hlahisitse matla a etsang karolo ea 59 lekholong ho gluteus maximus le karolo ea 64 lekholong ea activation ho gluteus medius, haeba u etsa hantle.

2 - Single Leg Deadlift

Bafuputsi ba fumane hore ho bolaoa ha leoto le le leng ho ile ha hlahisa activation ea 59 lekholong ho gluteus maximus le karolo ea 58 lekholong ea activation ho glute medius.

3 - li-lung

Ka lehlakoreng le leng, ka pele, le matšoafo a fapaneng a hlahisitse ts'ebetsong pakeng tsa 41 le 49 lekholong ho gluteus maximus thutong.

4 - Sebapali sa ho latela

Ho ea ka lipatlisiso, ho tsamaea ha sehlopha ka morao ho ile ha hlahisa phetoho ea 61% ho gluteus medius.

5 - Ho ts'oaroa ha Hip-lehlakoreng le lehlakoreng

Phuputso eo e fumane hore ho nkoa ka mahlakoreng a letheka ho entse hore karolo ea 81 lekholong e sebetse ho gluteus medius.

> Mohloli:

> Distefano LJ, Blackburn JT, Marshall SW, Padua DA. Thuto ea Mesebetsi ea Boikokobetso nakong ea Boikoetliso bo Tloaelehileng ba Therapeutic. Journal of Orthopedic & Sports Theknoloji ea 'mele . 2009; 39 (7): 532-540. doi: 10.2519 / jospt.2009.2796. doi: 10.2519 / jospt.2009.2796.