Momwe Mungachotsere Kuphulika kapena Kuphulika kwa Abs

Zamkati

• Nchiyani chimayambitsa minofu yam'mimba?
• Njira zosakweza bwino
• Diastasis recti pa nthawi yoyembekezera
• Diastasis recti ali wakhanda
• Ndi machitidwe otani omwe mungachite kuti mumveke bwino?
• 1. Zochita zapansi, monga Kegels
• Malangizo
• 2. Zochita za Isometric, monga matabwa
• Malangizo
• 3. Zolimbitsa m'mimba zolimbitsa thupi, monga mbewa yakufa
• Malangizo
• Maupangiri ena ophunzitsira
• Kupuma
• Kutambasula
• Kutsekemera
• Zakudya zabwino
• Nthawi yoti muwonane ndi dokotala
• Za minofu ya m'mimba
• Zakulera
• Pelvic pansi
• Rectus abdominis
• Zolemba zakunja ndi zamkati
• Transversus m'mimba
• Tengera kwina

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Kuzindikira minofu yam'mimba yotupa kumatha kukhala kovuta poyang'ana koyamba, makamaka popeza ndikosavuta kudzudzula mimba yanu pophulika mukadya chakudya chachikulu.

Komabe, pali zinthu zazikulu zofunika kusiyanitsa pakati pazikhalidwe zonse ziwiri, chifukwa zonse zotupa m'mimba ndi zotupa zimayambitsidwa ndi zinthu zosiyana kwambiri.

Pongoyambira, kuphulika kwa m'mimba kumakhala vuto lalikulu la m'mimba chifukwa cha kuchuluka kwa mpweya m'mimba, malinga ndi Harvard Medical School. Izi zimathandizanso kuti abwana anu akhale onyada kapena osokonekera.

Matumbo am'mimba amathanso kuyambitsidwa ndi mayankho a chakudya ndi zomverera, komanso chifukwa cha zovuta zam'mimba monga matumbo opweteka ndi matenda a leliac.

Zomwe zimayambitsa kutuluka kwamkati, komano, zimasiyanasiyana. Mwachitsanzo, kutenga pakati ndi kuvulala kuntchito ndi zina mwazinthu zazikuluzikulu zomwe zimakhudza.

Kuti tizindikire ndikuchiza ma bulging moyenera, tidagwiritsa ntchito othandizira awiri omwe ali ndi zilolezo komanso wophunzitsa aliyense kuti awononge zonse zomwe mungafune kudziwa za bloous abs musanapite kukasankhidwa kwa adotolo.

Kuchokera pakuchita zolimbitsa thupi zomwe mungayese kunyumba mpaka nthawi yomwe muyenera kukaonana ndi dokotala, werengani upangiri wawo waluso patsogolo.

Nchiyani chimayambitsa minofu yam'mimba?

Mosiyana ndi kuphulika kwa m'mimba, komwe nthawi zambiri kumachitika chifukwa cha kupsinjika m'mimba, kapena matenda, matenda am'mimba amatha chifukwa cha zinthu zosiyanasiyana, malinga ndi katswiri wazamankhwala Theresa Marko, PT, DPT, MS, CEIS.

Izi zikuphatikiza:

• njira zosakweza bwino
• misozi mu minofu m'mimba pa mimba
• njira zolakwika zopumira

Njira zosakweza bwino

Ndizowona kuti kuchita masewera olimbitsa thupi kumatha kupangitsa kuti minofu yam'mimba iphulike. A Geoff Tripp, wamkulu wazasayansi ku Trainiac, akuwonetsa kuti kukweza katundu wolemera, wolimba m'mimba, kumatha kubweretsa vutoli.

"Nthawi zambiri, sikumachita masewera olimbitsa thupi kamodzi komwe kumapangitsa izi, koma nthawi yayitali pomwe kukweza kosavomerezeka kumabweretsa chitukuko cha diastasis recti," adatero Tripp. Kulemera kwambiri kumatambasulanso minofu ya m'mimba ndi linea alba. ”

Diastasis recti pa nthawi yoyembekezera

Misozi m'mimba ya diastasis rectus abdominis (aka diastasis recti) imatha kuchitika panthawi yapakati, pomwe mimba imachulukirachulukira kuthandiza mwana yemwe akukula, Marko akutero.

Ndipo ngakhale amayi nthawi zambiri samamva misozi iyi (imachitika pang'onopang'ono mwana akamakula), Marko akufotokoza kuti mutha kumva kupsinjika m'mimba ndikuti mimba yanu ikutambalala kwambiri.

Pofuna kupewa zovuta zina zilizonse zosafunikira, Marko adalimbikitsa kuyika ndalama mu lamba la pakati kuti likuthandizireni kukhala pakati.

Gulani lamba woyembekezera pa intaneti.

Diastasis recti ali wakhanda

Diastasis recti amathanso kuchitika mwa ana obadwa kumene. Malinga ndi katswiri wothandizidwa ndi board Kristen Gasnick, PT, DPT, makanda amatha kubadwa ndi vutoli ngati ali ndi msanga ndipo minofu yam'mimba sinasakanikirane bwino.

Komabe, palibe chifukwa chenicheni chodandaulira, chifukwa vutoli limadzikonza lokha ndikukula bwino, akufotokoza.

Ndi machitidwe otani omwe mungachite kuti mumveke bwino?

Pofuna kuti m'mimba musatuluke bwino, Tripp akuti zochitika zolimbitsa thupi, zolimbitsa thupi, komanso zokumbira m'mimba ndizoyenera kuyesedwa. Zochitikazi zimagwiritsa ntchito minofu ya m'mimba ndikuthandizira kulimbitsa mtima wanu, akuwonjezera.

"Khola lokhazikika ndichimake cholimba, monga mwendo wolimba umatha kunyamula katundu wambiri," adalongosola. "Popanda maziko okhazikika, ndizovuta kuti mukhale wolimba pazomwe mungakwere."

Kuti mutumize kulongedzaku, yesani njira zitatu zolimbitsira za Tripp pansipa:

1. Zochita zapansi, monga Kegels

Zochita za Kegel ndimasewera olimbitsa thupi m'chiuno kuti muwonjezere zochita zanu zatsiku ndi tsiku, Tripp akuti, monga momwe amatha kukhalira (pampando kapena mpira wochita masewera olimbitsa thupi), kugona pansi, kapena kuyimirira.

Kuti muchite masewerawa moyenera, kumbukirani kuyika ndikugwira minofu yanu yakuya m'chiuno. Popeza minofu yanu yakuya m'chiuno imafunikira kuchita, Tripp akuwonetsa kuti kuyambiranso kofunikira nthawi zambiri kumafunikira pakuchita masewera olimbitsa thupi a Kegel.

Malangizo

1. Dziwani minofu ya m'chiuno - njira yosavuta yochitira izi ndikusiya kuyang'ana pakati.
2. Pewani minofu yanu ya m'chiuno ndikugwira masekondi 1 mpaka 2.
3. Bwerezani maulendo 10 mpaka 20 gawo lililonse, ndikubwereza kawiri kapena katatu patsiku.

2. Zochita za Isometric, monga matabwa

Tripp akunena kuti matabwa (ndi zosiyana zawo zambiri) ndi chitsanzo chabwino cha machitidwe a isometric, chifukwa ndi njira yosavuta yothandizira kubweretsa abs yanu pamodzi.

Malangizo

1. Malo omwe matabwa amakhala otere amakhala m'zigongono ndi kumapazi. Ngati ndinu oyamba kumene ndipo mukuganiza kuti izi zingakhale zovuta kuyamba nazo, yambani pochita matabwa pamakondo anu ndikusunga thupi lanu molunjika.
2. Kuti mupange matabwa molondola, onetsetsani kuti mukugwiritsa ntchito minofu yanu yam'mimba ndi zovuta. "Njira yosavuta yoganizira za izi ndiyo kukoka nthiti yanu pansi ndikukoka m'chiuno mwanu," adatero Tripp.
3. Yesetsani kupanga maulendo awiri kapena atatu, gwirani masekondi 15 mpaka 30, ndikubwereza 1 mpaka 3 patsiku.

3. Zolimbitsa m'mimba zolimbitsa thupi, monga mbewa yakufa

Kubowola khoma kwam'mimba, monga kachilomboka, ndi ntchito ina yabwino. Tripp akuti iwo ndi azikhalidwe, koma mutha kuwonjezera mayendedwe ang'onoang'ono (ndi mkono kapena mwendo) kuti muthe kulimbana ndi mphamvu yanu yayikulu komanso kukhazikika.

"Chosangalatsa pakuchita izi (komwe kumatha kuchitika kuyima nokha kapena kumanja musananyamuke pamalo ochitira masewera olimbitsa thupi) ndikuti amapititsanso muma lifts anu, chifukwa chake mumadziwa kukwera m'miyeso yayikulu momwe mungalimbikitsire maziko anu," adaonjeza. .

Malangizo

1. Yambani mwagona chafufumimba kumbuyo kwanu, mukukoka mawondo anu pachifuwa panu, mukugwadira mpaka madigiri 90, ndikukweza manja anu m'mwamba.
2. Chotsatira, yambani kulumikizana ndi kukoka nthiti yanu ndikukweza mmwamba. Izi zidzakankhira msana wanu pansi. Chitani zonse zomwe mungathe kuti musabweretse nsana wanu pansi.
3. Kenako, moyendetsa bwino, fikani mkono umodzi pansi, ndikufika pamwamba pamutu panu, mukutsitsa mwendo wina. Nthawi zonse onetsetsani kuti mukusinthasintha mbali imodzi, chifukwa izi zimathandiza kuti pakhale bata.
4. Konzekerani kupanga magawo awiri obwereza 6 mpaka 10, 1 mpaka 3 patsiku.

Maupangiri ena ophunzitsira

Pofuna kuti abwana anu asamayende bwino nthawi yotentha, Tripp akuwonetsa kuti pali maupangiri ena ophunzitsira omwe muyenera kukumbukira, kupatula kugwira ntchito. Izi zikuphatikiza:

• kupuma
• kutambasula
• kukhala ndi ma hydration oyenera
• chakudya choyenera

Kupuma

Ngakhale kupuma ndikofunikira pamoyo, kupuma moyenera panthawi yochita masewera olimbitsa thupi ndikofunikira pakukula ndi chitukuko, malinga ndi Tripp.

"Tikamagwira ntchito, minofu yathu imafuna mpweya wochuluka kwambiri kuti ugwire bwino ntchito," adatero. "Mwa kupuma molakwika, kapena kupuma nthawi yolakwika, mukuwononga minofu yanu ndi ubongo wa oxygen, ndikuwonjezera chiopsezo chanu chovulala."

Pofuna kupewa kuvulala kulikonse komwe kungachitike m'mimba mukamagwira ntchito, Tripp amalimbikitsa kuti muzipuma mwakhama, makamaka mukakweza chinthu cholemetsa.

Kukhala ndi malingaliro otalika ndi miyendo yanu kumathandizanso kuti msana wanu usalowerere ndale, popeza simukufuna kuti msana wanu ukhale wopindika. Kupanda kutero, mudzakhala ndi nthawi yovuta kukhazikika m'chiuno ndi msana, popeza m'mimba mwanu mudzakula ndikutambasula.

Kutambasula

Kutambasula ndichinthu china chofunikira pakukula m'mimba ndikukula, Tripp akufotokoza.

"Kutambasula kumatalikitsa minofu ya minofu ndikuwonjezera kusinthasintha, kulola zonse kuwonjezeka kwa magwiridwe antchito, ndikupanga mayendedwe ambiri ndikuchira," adatero.

Kutsekemera

Ngakhale kukhala ndi hydrated ndichinthu china chofunikira kuti muchepetse vuto lanu pazifukwa zingapo, Tripp akufotokoza.

"Kukhala ndi hydrated kumawonjezera kuchepa kwa thupi, kumachepetsa njala, ndipo kumathandizanso kutaya mafuta am'mimba," adatero.

Kuti mukhale ndi hydrated nthawi yonse yomwe mumagwiritsa ntchito, Tripp akuwonetsa kuti lamulo labwino la hydration kukumbukira ndikudya theka la thupi lanu mu ma ouniki amadzimadzi patsiku.

Mukamachita masewera olimbitsa thupi, amalangiza kuti ziwonjezeke ndi ma ola 12 mpaka 24 paola kutengera zomwe akufuna.

"Kuchita masewera olimbitsa thupi kovuta kwambiri kutentha kudzafuna madzi ambiri, komanso m'malo mwa ma electrolyte, kotero kutha kwa minofu kumatha kuchitika," adanenanso. "Dontho limodzi mwa magawo atatu mwa magawo atatu aliwonse a hydration lingakhudze kwambiri magwiridwe antchito anu, chifukwa chake ndikofunikira kukhalabe ndi madzi tsiku lonse komanso nthawi yochita masewera olimbitsa thupi, ndikumadzanso madzi pang'ono."

Zakudya zabwino

Ngakhale kuchita masewera olimbitsa thupi ndikofunikira kuti munthu akhale ndi thanzi lokwanira, Marko akuti nthawi zina situps ndi zokwanira sizikhala zokwanira.

Kugwira ntchito, osapanga zakudya zoyenera, mwachitsanzo, kumatha kuyambitsa mavuto m'chiuno mwanu, akufotokozera, chifukwa zimalola kuti minofu ipangidwe pamimba yayikulu kale.

"Ngati wina wangochita zokometsera, osachita chilichonse kuti achepetse thupi, atha kuwoneka kuti akuwonjezera kukula kwa mimba yawo ndikuwonjezera pooch," Marko akufotokoza. "Kuti muchepetse kukula kwa mimba yanu, wina amafunika kuchepa thupi, chifukwa kumathandiza kuchepetsa kukula kwa m'mimba mainchesi."

Onetsetsani kudya chakudya choyenera kuti muzitha kuchita masewera olimbitsa thupi komanso kupewa zakudya zomwe zimayambitsa gasi, monga masamba a kabichi, nyemba zouma, ndi mphodza.

Nthawi yoti muwonane ndi dokotala

Ngakhale Gasnick akuwonetsa kuti kutupa kwa m'mimba komwe kumayambitsidwa ndi kupuma kolakwika panthawi yochita zolimbitsa thupi nthawi zambiri kumakhala kosangalatsa m'malo mopweteka kwenikweni, pamakhala nthawi zina pamene vutoli lingakhale lalikulu kwambiri.

Mwachitsanzo, Marko akuwonetsa kuti muyenera kukaonana ndi dokotala (kapena dokotala wazachipatala) ngati:

• kumva kuwawa m'mimba mwako
• kumva kuti zimapweteka pamene mukusuntha kapena kukweza china chake
• mukumverera kuti simungathe kuwongolera midsection yanu pazochitika za tsiku ndi tsiku

Mofananamo, Gasnick akuwonjezeranso kuti mudzafunanso kulumikizana ndi dokotala ngati ululu wam'mimba mwanu ukufalikira kumadera akumunsi, kubuula, matako, ndi miyendo, ndipo kumatsagana ndi kugunda kwa mtima, mutu wopepuka, chisokonezo, nseru, nkhawa, ndi kusanza.

Izi zitha kukhala zizindikiro zochenjeza za aortic aneurysm, akuwonjezera, zomwe ndizowopsa kwambiri komanso zowopsa pangozi ngati kuphulika kumachitika.

Za minofu ya m'mimba

Kuti mumvetsetse zomwe zimayambitsa kusokonekera kwa bul, ndikofunikira kumvetsetsa mtundu waminyewa yam'mimba komanso gawo lomwe amasewera m'thupi la munthu.

Poyamba, minofu yam'mimba ndi gawo limodzi mwazomwe zimayambira m'thupi. Amakhala pamwamba ndi pansi, kutsogolo ndi kumbuyo, ndi mbali ziwiri.

Izi zimapangitsa kukhala kothandiza kuyang'ana minofu yanu yam'mimba ngati bokosi, Marko akufotokoza, popeza ili ndi mbali zosiyanasiyana za minofu yomwe imathandizira kuteteza pakati.

Zakulera

Pamwamba pa bokosilo pali chotsekera, chomwe ndi mnofu waukulu womwe uli ndiudindo waukulu.

Ngakhale kuti diaphragm sichimadziwika kuti ndi minofu yam'mimba, imagwira ntchito yofunikira pakukhazikika kwapakati, popereka chithandizo chofunikira pambuyo pake.

"Mimba ndi diaphragm zimagwira ntchito mofananirana ndi chiuno kuti zisunge msinkhu wam'mimba, komanso kuti msana wa lumbar ukhazikike mokwanira," a Gasnick adalongosola.

Pelvic pansi

Komanso, pansi pa bokosi pali malo anu am'chiuno. Izi ndi minofu yolamulira pokodza, khoma la nyini, ndi minofu ina ya m'chiuno (adductors ndi ma rotator amkati).

Popeza malo okhala m'chiuno nthawi zambiri samanyalanyazidwa, Marko akutsindika kufunikira kothana ndi vuto lililonse pano mothandizidwa ndi wochiritsa. Kupanda kutero, simudzakhala ndi mphamvu pakatikati panu, akuchenjeza.

"Mwachidziwikire, mukufuna kuti mbali zonse za bokosilo likhale lolimba kuti likupatseni mphamvu kuti mugwire bwino ntchito," atero Marko. "Ngati kugonana kumakhala kowawa, kapena ukakodza ukaseka kapena ukamayetsemula, ukhoza kukhala ndi vuto lomwe uyenera kukaonana ndi dokotala."

Rectus abdominis

Mwa imodzi mwa minofu yam'mimba yodziwika kwambiri m'chigawo chapakati ndi rectus abdominis, yomwe ndi minofu yakutsogolo kwamimba.

Gulu ili la minofu limadziwikanso kuti dera la mapaketi sikisi, ndipo limathandizira kusintha ndikukhotetsa pakati pathu kutsogolo.

"The rectus abdominis (aka the six-pack) ndi imodzi mwaminyewa yodziwika bwino yam'mimba yomwe anthu amadziwa," atero a Marko. Amathamanga kuchokera pansi pamtima wa fupa lanu (sternum) mpaka pamwamba pa fupa lanu. "

Zolemba zakunja ndi zamkati

M'mbali mwa thupi muli minofu yakunja ndi yamkati yamkati, yomwe imathandizira kuyenda kosiyanasiyana mthupi. Izi zikuphatikiza kuthandizira potumiza kapena kusuntha.

"Zogwirizira zamkati ndi zakunja zimalumikizana kuchokera pansi pa nthiti mpaka kumtunda kwa mafupa a chiuno, komanso mauna pamodzi mofanana ndi X," a Gasnick adalongosola. Mitsempha imeneyi ikagundika, imalola kuti thupi lake lipindike, lizungulire, ndi kupindika, komanso kuti lithandizane ndi rectus abdominis poyenda mopindika kapena mopindika. ”

Transversus m'mimba

Ndiye, pali transversus abdominis, womwe ndi minofu yomwe imakulunga kuchokera kumbuyo kupita kutsogolo mozungulira mozungulira.

Minofuyi imagwiranso ntchito yolimbitsa thupi, chifukwa kukumbatirana kwa minofu imeneyi kumathandizira kuwongolera mphindikati yathu ndipo kumapangitsa msana kukhazikika.

Tengera kwina

Ngakhale kuphulika kwa m'mimba kumayambitsidwa ndi vuto la m'mimba kapena mavuto azachipatala, minofu yam'mimba yotupa imatha kukhala chifukwa cha zinthu zosiyanasiyana, kuphatikiza diastasis recti, kulimbitsa thupi, komanso kupuma kolakwika panthawi yochita masewera olimbitsa thupi.

Ndipo ngakhale pali zinthu zambiri zomwe mungachite kuti muchepetse kutentha kwanu (kutambasula ndikuchita zolimbitsa thupi) panokha, pamakhala nthawi zina pomwe kutuluka kwa bulging kumatha kukhala chifukwa cha china chachikulu.

Onani dokotala ngati kupweteka kulikonse m'mimba sikungathetse, kufalikira mbali zina za thupi, kapena kumaphatikizidwa ndi zizindikiro zina monga kuchuluka kwa kugunda kwa mtima, nseru, ndi kusanza.