Infraspinatus tsandanyama: basa, nzvimbo, maekisesaizi

In muviri - akawandisa zvakasiyana tsandanyama. Uye mumwe nomumwe wavo ane pachake chinangwa chawo. Tsandanyama pakati pamafudzi bhanhire zvinokosha chaizvo kuti injini basa murume. A diki, asi zvakakosha kuti sangano iri infraspinatus tsandanyama, chikamu papfudzi nebhanhire. Rudzii tsandanyama uye chii nokuda?

papfudzi nebhanhire

Chokutanga, unofanira kufunga kuti bhandi mhando uye chii ayo mabasa. Pakati muviri vakasununguka yokumusoro muzvidimbu ndiro kunobatanidza maatomu akafanana ndizvo bhanhire pamafudzi. Tsandanyama ake kufukidza bandauko vadyi kumativi ose, nokudaro kunosimbiswa. Kana rutapudzo yavo inopiwa akasiyana-siyana-fambisa maoko. Vanotanga pamusoro chipande uye bondo, uye vari kuda rokumusoro chikamu humerus. The chikuru basa - kwebasa ruoko iri pamapfudzi rwakashodoka.

To tsandanyama ari fudzi bhanhire ndedzinotevera: deltoid, supraspinatus uye infraspinatus tsandanyama, guru uye duku reraundi, uye subscapularis. Munyaya ino riri infraspinatus.

nzvimbo

Infraspinatus tsandanyama chokuita zvakadzama duku dorsal tsandanyama. It riri pazasi kuti musana yacho scapula munharaunda, unonzi infraspinatus fossa scapula. Nokuti chokuti infraspinatus tsandanyama yakati sandara, zvinotora kumusoro zvinenge zvose mumakomba, vakaiisa nayo. Painoguma pamwe mudzira mwanda kuti vasiyana mukuru tuberosity yacho humerus.

ramangwana

Chii kushanda infraspinatus tsandanyama? Chinangwa chikuru - ndiko kubatanidzwa inotevera ruoko inofamba:

• fudzi Kudzorerwa kubva mutumbi kunze;
• Yokururamisa of vanomutswa pamafudzi.

Uyewo, tsandanyama iri zvishomanana paChikoro kuwedzera ruoko iri pamapfudzi rwakashodoka. Nokuda kuti zviri makamuisa kuti Kamudzira pakati pamafudzi bhandi, apo sangano simba racho rose ringakweva uye pakudaro chinonditadzisa jamming.

marwadzo chirwere

Chikonzero nei infraspinatus fudzi tsandanyama mauto kuti ndirumbidzwe, ari nyore chaizvo. Pashure pake kukuvara - ndicho kunobva marwadzo papfudzi. kukuvara kwakadaro kunogona kuitika nokuda kukwirira mitoro panguva basa yemitambo siyana: kushambira, yebaseball uye Tennis. mutoro Chero panguva iyo aifanira kukurumidza tenderera ruoko, kunogona kutungamirira kukuvara. Zvisinei, ndakagara mabasa kungakonzera kwetsandanyama ari infraspinatus, uye kurwadziwa munzvimbo pamapfudzi rwakashodoka. To izvi zvinogona kukonzera kutyaira motokari kana basa pakombiyuta.

Nokuti kurapa kurwadziwa infraspinatus tsandanyama, kune nzira dzakawanda. In kuwedzera nhamba nyaya apo tsandanyama wakaremara zvishoma, zvakanaka masaja uye muviri kuti adzorere elasticity uye zvakajairika tsandanyama matauriro. Kana kuparadza uye zvinokuvadza zviri zvikuru, kunoitika kurapwa pamwe mishonga, kurovedza kurapa, uyewo pasango kukuvara yokutindivadza.

Kukwiza infraspinatus mhasuro

Sezvinongoita mimwe masaja, chinangwa chikuru pano kunatsa riparadzirwe uye chinozorodza spastic tsandanyama. Nyore, asi panguva imwe chete inoshanda chaizvo nzira kwiza ari infraspinatus tsandanyama iri rinotevera. Iye akaita ari supine nzvimbo iri kuseri. Unofanira kuisa diki bhora chakakura tenesi, dzimwe pfungwa idzodzo iri shure, zvinova zvinorwadza zvikuru, uye ipapo kwemaminitsi mashomanana kuti kuzorora. Kana wakaita zvakanaka, ichi nzira tsandanyama vakasununguka uye marwadzo zvapfuura.

zviitwa

Pachiitwa ichi tsandanyama inogona rakakamurwa mhando mbiri: ndichisveerera uye achisimbisa. Exercises chokuita boka rokutanga, inoitirwa kubvisa kunyanya tsandanyama makakatanwa, kuwedzera kuchinja mu fudzi vadyi, uye kubvisa kuomarara muna kufamba ake. Boka kurovedza rechipiri rinosimbisa infraspinatus mudzira uye tsandanyama akazvifukidza.

Munotatamura infraspinatus mhasuro

• Chokutanga muviri ndichisveerera: zvakafanira kuva ruoko shure yake muchiuno sandara, uye ipapo pamwe Ukuwo zvinyoronyoro kudhonza pamusoro musana uye kumusoro. Panzvimbo ino unofanira kuchengeta rwake masekondi makumi maviri.
• Chechipiri ndichisveerera: zvakafanira kuedza kusvika pakatarisana chipande minwe ruoko.
• Third Munotatamura kurovedza: ruoko kudhonzera pamberi muchipfuva, uye pamwe Ukuwo kutungamirira nayo nenzira imwe hafu yacho zamu. Chete ichi chinofanira kuitwa pasina zvikuru mupfungwa. Panzvimbo ino, ruoko vakabata mumasekonzi makumi maviri.

Kusimbisa of infraspinatus mhasuro

Nokuti kuti tsandanyama haisi zvikuru basa iri muviri wayo kukura inoda mashoma chaiwo muviri. Inonyatsobudirira munaizvozvo Muchiitwa kushandisa zvinogumbura. Somuenzaniso, mashoko chinjikira chebasa kuti zamu yakasiyana clutching kana yokumusoro vaise yakanaka chaizvo kutanga infraspinatus tsandanyama, kwamakadarika nayo kunosimbiswa uye kudziviswa mutoro zvinokuvadza.