Abinda ke da zurfi Ab
Kwayar da ke ciki (TA) tsoka ne mafi zurfin tsokoki na ciki na ciki. Ya yada tsakanin haƙarƙarin da kwatangwalo, yana kunshe da ganga daga gaba zuwa baya. Jigon wannan tsoka yana gudana a sarari, kamar yanda za'a iya ɗaure belin baya. Ta wannan hanyar, tare da samar da goyon baya na bayan gida, ƙwayar murfin ciki na ciki yana taimakawa wajen ƙunsar da kuma goyan bayan gabobin dake cikin cikin akwati.
Asalin
Jigon ciki na ciki ya fito daga wurare da yawa. Ya yi aiki tare da ƙwayar jikin ka, wanda shine tsohuwar ƙwayar numfashi, kuma yana haɗuwa a cikin farfajiyar ƙananan haƙƙinka. A baya, yana haɗuwa da takaddamar thoracolumbar.
A gaba, ƙwayar murfin ciki na ciki yana haɗuwa da ɓangaren gaba na ɓangaren ƙuƙwalwa (a gefen ciki) da kuma na gefe (a gefe wajen wajen waje) 1/3 wani ɓangare na ligament inguinal. Rashin linzamin cike shine nau'i na nau'in haɗin kai wanda ya shimfiɗa daga gaban goshin ƙyallen jikin mutum kuma ya rataya a kan haɗin gwiwar masaukin baki.
Kwayar da ke ciki na ciki tana sanyawa a kan tsari na xiphoid, wanda shine karamin kashi wanda ke rataye daga kasa daga kajinka, labaran alba, wanda shine yadon da ke tafiya a tsaye daga gefuna zuwa ƙananan ƙugu kuma ya raba gefen dama da hagu na matsanancin mataki na tsohuwar ƙwayar mahaifa, da kuma hadin gwiwar haɗin gwiwa.
Ayyuka
Ta hanyar kwantar da murfin ciki, ƙwayar da ke ciki na ciki yana ba da kwanciyar hankali ga gangar jikin da kuma goyan bayan gabobin da ke can. Jigilar ƙwayar ciki na ciki tana iya taimakawa tare da fitarwa ta matsawa da gabobin jiki da kuma karuwa a cikin huhu.
Taimako ga Alba
Kamar yadda aka ambata a sama, a gaban, ƙwayar ƙwayar ciki na ciki ta haɗa zuwa linea alba.
Lissafin alba yana kula da rasa ƙarfinsa a lokacin daukar ciki. Ƙarfafa ƙarfin ciki na ciki bayan da aka haifi jariri zai iya zama hanya mai kyau don mayar da daidaituwa zuwa alba. Har ila yau, yayin da alba bashi ya raunana, ya kara girma.
Aiki a Pilates
Ɗaya daga cikin abubuwan da suka sanya Pilates wata hanya ta musamman shine gabatar da hankali ga ƙwayar ƙwayar ciki, musamman ma iyawarsa ta ɗora cikin ciki da kuma tabbatar da gangar jikin. Zaka iya jin dadin yadda wannan tsoka ke aiki idan kunyi kuka ko dariya, ku kula da sashin ciki na jikin ku kamar yadda kuka yi.
Duk da yake Pilates shine wata hanya ta farko da za ta yi amfani da ita wajen karfafawa da yin amfani da TA don tabbatar da zaman lafiya, a cikin 'yan shekarun da suka gabata, wannan ra'ayi ya kama. A yau, yawancin masu horar da masu zaman kansu, masu kwantar da hankali na jiki da kuma tsarin motsa jiki sunyi wani abu a kan yin aiki da tsokoki mai zurfi, wanda, ba shakka, ya haɗa da haɗuwa.
A gaskiya ma, an gudanar da bincike sosai, kuma hanyoyi da yawa don yin amfani da tsoka na TA, da sauran ƙwayoyin magunguna, sun ci gaba a cikin shekarun da suka wuce.
Menene Core?
Jigun ciki na ciki wanda ke ciki shine daya daga cikin tsokoki masu yawa da suka hada da ainihin. Amma idan ka tambayi magunguna 10 ko masu horar da kansu abin da ainihin ainihin shine, zaka sami amsoshin guda 10.
Diane Lee, likitan ilimin lissafi daga Kanada wanda ke da ƙwarewa a cikin ma'anar shi yana zama a jikin jiki wanda ke tsakanin muscle diaphragm da kasusuwan kasusuwan. Bisa ga ma'anar Lee, ainihin ya hada da dukkanin kwakwalwan da ke cikin kwaskwarima, lumbar goshin da kirji. Wannan yana nufin cewa tsokoki na ainihin ba'a iyakance ga takaddun ta AD, da kuma ƙwallon ƙwayar ƙwayar ciki ba; maimakon haka, zuciyar tana ƙunshe da wasu ƙwayoyin ƙwayar ƙwayar.
Wannan ya ce, tsoka mai ciki na ciki, tare da diaphragm, pelvic bene da muscle lumbar da ake kira multifidus su ne masu mahimmanci don yin kyakkyawan matsayi da kuma motsa jiki kuma don kiyaye ciwon baya.
Lee ya ce wadannan tsokoki sun shirya ku don motsi, kuma ana zaton su "tsammanin". Don haka, ta ɗauki tsarin kulawa da hankali lokacin aiki tare da marasa lafiya. Wato, kafin a ba marasa lafiya wani tsari na karfafawa na al'ada ta aiki tare da su akan ganowa da kuma kunna wadannan tsokoki. In ba haka ba, ta yi bayanin, mai haƙuri zaiyi tunanin cewa suna yin amfani da su, lokacin da ainihin ƙwayoyin ƙwayar da ba za su rinjaye su ba.
> Sources:
> Kendall, Florence Peterson, McCreary, Elizabeth Kendall, da Provance, Patricia Geise. Jigun gwaje-gwaje da kuma Ayyuka tare da Ciwo da Raɗa. 3rd. Baltimore, Maryland: Williams & Wilkins, 1983.
> Lee, D., Core horo vs ƙarfafa - Mene ne bambanci da kuma dalilin da ya sa yake da matsala. Diane Lee & Associates Physiotherapy. http://dianelee.ca/article-core-training-versus-strengthening.php