Masu satar Hip marasa ƙarfi na iya zama ainihin azaba a cikin gindi don masu tsere

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Yawancin masu gudu suna rayuwa cikin tsoron rauni na dindindin. Sabili da haka muna ƙarfafa horarwa, shimfidawa, da jujjuya kumfa don taimakawa ci gaba da ƙasan mu lafiya. Amma za a iya samun ƙungiyar tsoka da muke yin watsi da ita: Masu garkuwa da marasa ƙarfi suna da alaƙa da tendonitis na hanji, a cewar wani sabon binciken a Medicine & Kimiyya a Wasanni & Motsa Jiki, wanda zai iya kawo cikas ga tafiyar ku.

Masu bincike na Ostiraliya sun kalli ƙarfin hip a cikin mutanen da ke fama da ciwon ƙwayar cuta, ko kuma tendinitis na hip, wanda shine kumburi a cikin tendons da ke haɗa tsokar gluteal zuwa kashin ku. Idan aka kwatanta da waɗanda ba su da rauni, mutanen da ke fama da tashin hankali suna da raunin masu garkuwar jiki. (Karanta akan waɗannan 6 Rashin daidaituwa waɗanda ke haifar da Ciwo-da Yadda ake Gyara su.)

Tun da wannan binciken ya kasance abin lura ne kawai, masu bincike ba su da cikakken tabbacin yadda masu satar hanji ke haifar da kumburi da zafi, amma wani binciken da aka buga a ciki. Magungunan Wasanni a farkon wannan shekarar ta wannan ƙungiya a baya tana nuna kyakkyawan mai laifi. Idan tsokokin ku ba su da ƙarfi, wataƙila ƙananan firam ɗin jijiyoyin gluteal ba za su iya jurewa matsawa da matsin lamba da ke zuwa tare da kowane taɓarɓarewa da ƙanƙancewar tsoka ba. Wannan yana iya haifar da jijiyoyin da ke karyewa akan lokaci, wanda hakan zai haifar da ciwo kuma, idan ba a kula da shi ba, rauni.

Kuma ba wai kawai ba sauti mai ban tsoro: "Rauni a cikin glutes na iya haifar da raunin gudu daban-daban irin su ciwo na IT band, ko ciwon gwiwa kamar ciwo na patellofemoral da patellar tendonitis (gwiwar mai gudu)," in ji likitan jiki na New York da kuma mai kula da lafiya na Major League Soccer John Gallucci, Jr..

Ƙari ga haka, wannan karatun a ciki Magungunan Wasanni An gano cewa kumburi a cikin tsokoki na gluteal ya fi yawa a cikin mace fiye da maza.

Amma idan gudu yana ƙarfafa quads, calves, da makamantansu, shin aikin da kansa ba zai taimaka wajen ƙarfafa kwatangwalo ba? Ba haka ba. "Gudu kyakkyawa ne madaidaiciyar motsi gaba kuma tsoffin tsokar ku suna sarrafa motsi gefe-da-gefe (gami da matsayi)," in ji marubucin binciken Bill Vicenzino, Ph.D., darektan Raunin Wasannin Raunin Wasanni da Rigakafi na Lafiya a Jami'ar Queensland. (Kuma cewa zai haifar da Tsoron Mutuwar Mutuwa.)

Labari mai dadi? Binciken yana ba da shawarar ƙarfafa ƙashin gwiwa na musamman da tsokoki na gluteal na iya taimakawa tare da zafi da kumburi-wani abu ƙungiyar Vicenzino a halin yanzu tana karatu don tabbatarwa. (Kar a manta game da waɗannan Ayyukan Ƙarfafawa 6 da kowane mai gudu yakamata ya yi.)

Gwada waɗannan darussan guda biyu daga Galluci don ƙarfafa satar kwatangwalo.

Kwance Hip Hip: Ka kwanta a gefen dama, duka kafafu biyu sun mike. Tada ƙafar dama madaidaiciya a cikin iska, samar da "V" tare da ƙafafu. Ƙasa don fara matsayi. Maimaita a daya gefen.

Heel Bridge: Kwance fuska tare da lanƙwasa gwiwoyi da kafaɗun ƙafafun ƙafa don kawai diddige ta kasance a ƙasa, makamai ƙasa ta gefe. Shiga abs kuma ɗaga kwatangwalo daga bene. Sannu a hankali kashin kashin wutsiya zuwa bene kuma a hankali danna ƙasa kafin a ɗaga sama zuwa gada.

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