Ungasusa kanjani i-Bloated noma Bulging Abs

-Delile

• Yini ngempela ebangela ukuqhuma kwemisipha yesisu?
• Imikhuba emibi yokuphakamisa
• I-Diastasis recti ngesikhathi sokukhulelwa
• I-Diastasis recti ebuntwaneni
• Yikuphi ukuzivocavoca ongakwenza ukuze uthambise i-abs?
• 1. Ukuzivocavoca phansi kwepelvic, njengeKegels
• Imiyalo
• 2. Ukuzivocavoca kwe-Isometric, njengamapulangwe
• Imiyalo
• 3. Ukuzivocavoca odongeni kwesisu, njengesinambuzane esifile
• Imiyalo
• Amanye amathiphu wokuqeqeshwa we-flat-ab
• Ukuphefumula
• Ukwelula
• Ukuvuthwa
• Ukudla okunomsoco
• Ukubonana nodokotela nini
• Mayelana nemisipha yesisu
• I-diaphragm
• Iphansi le-pelvic
• I-Rectus abdominis
• Izibopho zangaphandle nezangaphakathi
• I-Transversus abdominis
• Ukudla okudlela endlini

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukukhomba imisipha yesisu ekhukhumezayo kungaba yinto ekhohlisayo lapho uthi nhlá, ikakhulukazi ngoba kulula ukusola isisu sakho sokuqunjelwa ngemuva kokudla isidlo esikhulu.

Kodwa-ke, kunezici ezibalulekile ezihlukanisa phakathi kwalezi zimo zombili, njengoba kokubili ukuqunjelwa kwesisu kanye ne-bulging abs kubangelwa izinto ezihluke kakhulu.

Okokuqala, ukuqunjelwa kwesisu kuvame ukuba yinkinga enkulu yamathumbu ebangelwa igesi eyakhiwe esiswini, ngokusho kweHarvard Medical School. Lokhu, futhi, kunikeza i-abs yakho ukubukeka okukhukhumezekile noma okuphazamisekile.

Ukuqunjelwa kweBelly nakho kungadalwa yizimpendulo zokudla nezinzwa, nangaphansi kwezimo zamathumbu ezinjenge-irritable bowel syndrome kanye nesifo se-celiac.

Izimbangela ze-bulging abs, ngakolunye uhlangothi, zivame ukwehluka. Isibonelo, ukukhulelwa nokulimala kokuzivocavoca kungezinye zezici ezinkulu ezinethonya.

Ukukhomba nokuphatha i-bulging abs ngokufanele, sithinte abelaphi bomzimba ababili abanamalayisense kanye nomqeqeshi uqobo ukudiliza konke odinga ukukwazi mayelana ne-bloated blo ngaphambi kokuba uqhubeke nokubhukha lokho kudokotela.

Kusukela ekuzivocavoca kwe-ab-flattening ungazama ekhaya kuze kube nini lapho kufanele ubonane nodokotela khona, funda izeluleko zabo zochwepheshe ngaphambili.

Yini ngempela ebangela ukuqhuma kwemisipha yesisu?

Ngokungafani nokuqunjelwa kwesisu, okuvame ukubangelwa ukucindezeleka kwamathumbu, noma izimo zempilo ezingaphansi, imisipha yesisu ekhukhumalayo ingaba ngumphumela wezinto ezahlukahlukene ezinikele, ngokusho kukathisha wezempilo uTheresa Marko, PT, DPT, MS, CEIS.

Lokhu kufaka phakathi:

• imikhuba emibi yokuphakamisa
• izinyembezi emisipheni yesisu ngesikhathi sokukhulelwa
• izindlela ezingalungile zokuphefumula

Imikhuba emibi yokuphakamisa

Kuyiqiniso ukuthi ukuzivocavoca umzimba kungadala ukuba imisipha yesisu iqhume. UGeoff Tripp, oyinhloko yesayensi yokuqina komzimba eTrainiac, uphakamisa ukuthi ukuphakamisa imithwalo esindayo, ngokuqiniswa okungafanele esiswini, kungadala lesi simo.

"Imvamisa, akusikho ukuzivocavoca okukodwa okudala lokhu, kepha kunalokho yisikhathi lapho imikhuba emibi yokuphakamisa iholela ekwakhiweni kwe-diastasis recti," kusho uTripp. "Ukwanda ngokweqile kwesisindo nakho kunweba izicubu zesisu kanye ne-linea alba."

I-Diastasis recti ngesikhathi sokukhulelwa

Izinyembezi emisipheni ye-diastasis rectus abdominis (aka diastasis recti) zingenzeka ngesikhathi sokukhulelwa, njengoba isisu siyakhula ukuxhasa ingane ekhulayo, kusho uMarko.

Futhi ngenkathi abesifazane bengazizwa lezi zinyembezi (zenzeka kancane njengoba ingane ikhula), uMarko uchaza ukuthi ungazizwa unengcindezi endaweni yesisu nokuthi isisu sakho siselula kakhulu.

Ukugwema noma yikuphi ukungakhululeki okungafuneki, uMarko uncoma ukuthi utshale imali ebhandeni lokukhulelwa ukusiza ukukubamba phakathi nokukhulelwa kwakho.

Thenga ibhande lokukhulelwa online.

I-Diastasis recti ebuntwaneni

I-Diastasis recti nayo ingenzeka ezinganeni ezisanda kuzalwa. Ngokusho komeluleki oqinisekisiwe webhodi lomzimba uKristen Gasnick, PT, DPT, izinsana zingazalwa zinesimo uma zingaphambi kwesikhathi futhi imisipha yesisu ingakahlanganisi ngokuphelele.

Kodwa-ke, asikho isidingo sangempela sokukhathazeka, ngoba lesi simo ngokujwayelekile sizolungisa ngokukhula okujwayelekile nentuthuko, uyachaza.

Yikuphi ukuzivocavoca ongakwenza ukuze uthambise i-abs?

Ukuze unciphise ukuphuma kwesisu ngokuphepha, uTripp uthi ukuzivocavoca kwe-pelvic, ukuzivocavoca kwe-isometric, kanye nokuzivocavoca odongeni lwesisu kufanelekile ukuzama. Lokhu kuvivinya umzimba kuhilela imisipha yesisu futhi kusize ekuqiniseni nasekuzinzeni umnyombo wakho, uyanezela.

"Umnyombo ozinzile ungumgogodla oqinile, njengomlenze ozinzile uyakwazi ukuphatha umthwalo omningi," echaza. "Ngaphandle komgogodla ozinzile, kunzima ukwakha amandla kukho konke ukuphakamisa kwakho."

Ukuze uthumele lokho kupakisha kwe-bulge, zama izivivinyo ezintathu eziqinile zokuphepha zeTripp ezingezansi:

1. Ukuzivocavoca phansi kwepelvic, njengeKegels

Ukuzivocavoca kweKegel kungukuzivocavoca okuhle kwe-pelvic floor ukwengeza esimisweni sakho sansuku zonke sokuzivocavoca, kusho uTripp, njengoba kungenziwa ukuhlala (esihlalweni noma ibhola lokuzivocavoca), ukulala phansi, noma ukusukuma.

Ukwenza lo msebenzi ngokufanele, khumbula ukubamba futhi ubambe imisipha yakho ejulile ye-pelvic floor. Njengoba imisipha yakho ejulile ye-pelvic idinga ukuqeqeshwa, uTripp uphakamisa ukuthi ukuvuselelwa okuphezulu kuvame ukudingeka ekuzivocavoca kweKegel.

Imiyalo

1. Khomba imisipha yangaphansi kwe-pelvic - indlela elula yokwenza lokhu ukumisa ukuchama phakathi.
2. Yenza inkontileka yemisipha yakho yaphansi ye-pelvic bese ubamba imizuzwana e-1 kuye kwemibili.
3. Phindaphinda izikhathi eziyi-10 kuye kwezingu-20 iseshini ngayinye, bese uphinda izikhathi ezi-2 ukuya kwezi-3 ngosuku.

2. Ukuzivocavoca kwe-Isometric, njengamapulangwe

UTripp uthi amapulangwe (kanye nokuhluka kwawo okuningi) kuyisibonelo esihle sokuzivocavoca kwe-isometric, njengoba kuyindlela elula yokusiza ukuletha i-abs yakho ndawonye.

Imiyalo

1. Isikhundla esivamile sepulangwe sithambekele ezindololwaneni nasezinzwaneni zakho. Uma usaqala futhi ucabanga ukuthi lokhu kungaba nzima kakhulu ukuqala ngakho, qala ngokwenza amapulangwe emadolweni akho nokugcina umzimba wakho ulayini oqondile.
2. Ukwenza amapulangwe ngendlela efanele, qiniseka ukuthi ubandakanya imisipha yakho yesisu eguqukayo kanye nama-oblique. "Indlela elula yokucabanga ngalokhu ukudonsela ubambo lwakho phansi bese udonsela ukhalo lwakho phezulu," kusho uTripp.
3. Hlela ukwenza ama-2 kuya ku-3 ama-reps, ubambe imizuzwana engu-15 kuye kwengu-30, bese uphinda izikhathi ezi-1 ukuya kwezi-3 ngosuku.

3. Ukuzivocavoca odongeni kwesisu, njengesinambuzane esifile

Izinsimbi zokubhoboza udonga esiswini, njengezimbungulu ezifile, zingesinye isivivinyo esihle. UTripp uthi ziyi-isometric ngokwemvelo, kepha ungangeza ukunyakaza okuncane (ngengalo yakho noma umlenze) ukuphonsela inselelo amandla akho asemqoka nokuzinza.

"Into emnandi ngalezi zivivinyo (ezingenziwa umi wedwa noma ngakwesokudla ngaphambi kokwehla ejimini) ukuthi nazo zidlulisela kumalifti akho, ngakho-ke uyazi ukuthi uya e-lift esindayo ukuthi ungawuqinisa kanjani kahle umgogodla wakho," engeza .

Imiyalo

1. Qala ngokulala ulele emhlane, udonse amadolo akho esifubeni, uguqe ngamadigri angama-90, bese ufinyelela izandla zakho emoyeni.
2. Okulandelayo, qala ukubandakanya umnyombo wakho ngokudonsela ubambo lwakho phansi bese ukhomba phezulu. Lokhu kuzodudula umhlane wakho ungene emhlabathini. Yenza konke okusemandleni akho ukuthi ungagodli umhlane wakho emhlabathini.
3. Ngemuva kwalokho, ngendlela elawulwayo, finyelela ingalo eyodwa ubheke phansi, ufike phezulu ngenhla kwekhanda lakho, njengoba wehlisa umlenze ohlukile. Ngaso sonke isikhathi qiniseka ukushintshanisa izinhlangothi ngasikhathi sinye, ngoba lokhu kusiza ekugcineni ukuzinza okuyisisekelo.
4. Hlela ukwenza amasethi ama-2 wokuphindaphinda okungu-6 kuye kwayi-10, izikhathi ezi-1 kuye kwezingu-3 ngosuku.

Amanye amathiphu wokuqeqeshwa we-flat-ab

Ukugcina i-abs yakho isesimweni esiphundu kuleli hlobo, uTripp uphakamisa ukuthi kukhona amanye amathiphu wokuqeqesha abangagcina engqondweni, ngaphandle kokusebenza. Lokhu kufaka phakathi:

• ukuphefumula
• ukuzelula
• ukugcina amazinga we-hydration afanele
• ukudla okunomsoco

Ukuphefumula

Yize ukuphefumula kubalulekile ngokungenakuzibandakanya empilweni, ukuphefumula kahle ngesikhathi sokuzivocavoca kubalulekile ekukhuleni nasekuthuthukisweni, ngokusho kukaTripp.

"Uma sisebenza, imisipha yethu idinga inani elikhulu le-oxygen ukuze lisebenze kahle," esho. "Ngokuphefumula ngokungalungile, noma ngokubamba umoya wakho ngezikhathi ezingafanele, uqeda imisipha yakho nengqondo yomoya-mpilo, futhi wengeze ingozi yokulimala okungahle kwenzeke."

Ukugwema noma yikuphi ukulimala okungaba khona esiswini ngenkathi usebenza, uTripp uncoma ukuphefumula njengoba uzikhandla, ikakhulukazi uma uphakamisa okuthile okusindayo.

Ukuba nesimo esibanzi ngemilenze yakho kusiza nokuqinisekisa ukuthi umgogodla wakho awuthathi hlangothi, njengoba ungafuni ukuthi umhlane wakho ugoqwe. Ngaphandle kwalokho, uzoba nesikhathi esinzima sokuzinzisa i-pelvis yakho nomgogodla, njengoba isisu sakho sizokwanda futhi sinwebe.

Ukwelula

Ukwelula kungenye into ebalulekile ekukhuleni nasekuthuthukiseni kwesisu, kuchaza uTripp.

"Ukwelula kwandisa izicubu zemisipha futhi kwandisa ukuguquguquka, okuvumela ukusebenza kokubili okwandisiwe, nokwakha uhla olukhulu lokunyakaza nokubuyiselwa," esho.

Ukuvuthwa

Ngisho nokuhlala u-hydrated kungenye into ebalulekile yokwenza i-abs yakho ibe lula ngezizathu eziningana, kuchaza uTripp.

"Ukuhlala u-hydrated kwandisa umzimba, kunciphisa isifiso sokudla, bese kusiza ukulahlekelwa ngamafutha esiswini," esho.

Ukuze uhlale unamanzi kukho konke ukuzivocavoca umzimba, uTripp uphakamisa ukuthi umthetho omuhle wokukhumbula ukuthi kudliwe uhhafu wesisindo somzimba wakho ngama-ounces amanzi ngosuku.

Lapho uzivocavoca, weluleka ukuthi kwandiswe lelo nani ngama-ounces ayi-12 kuye kwangama-24 ngehora kuya ngezidingo.

"Ukuzivocavoca okudingayo isikhathi eside ekushiseni kuzodinga uketshezi oluthe xaxa, kanye nokushintshwa kwama-electrolyte, ngakho-ke kungenzeka ukusikwa kwemisipha," engeza. "Ukwehla kwephesenti elilodwa kuya kwamathathu we-hydration kuzothinta kakhulu ukusebenza kwakho, ngakho-ke kubalulekile ukuhlala unamanzi usuku lonke nangesikhathi sokuzivocavoca, ngokugcwalisa uketshezi olulinganiselayo."

Ukudla okunomsoco

Yize ukuzivocavoca umzimba kubalulekile ekugcineni impilo yomzimba eyanele, uMarko uthi kunezikhathi lapho ama-situps nama-ab crunches enganele.

Ukusebenza, futhi ungenzi ushintsho olufanele ekudleni, ngokwesibonelo, kungachaza inkathazo okhalweni lwakho, uyachaza, njengoba kuvumela ukuthi kudaleke imisipha endaweni esesiswini enkulu.

"Uma umuntu enza nje ama-crunches, futhi engenzanga lutho ukunciphisa umzimba, angavela akhulise isisu sakhe futhi andise umchamo wawo," kuchaza uMarko. "Ukwehlisa ubukhulu besisu sakho, umuntu kuzodingeka anciphise isisindo, ngoba kusebenza ukunciphisa ubukhulu besisu ngamasentimitha."

Gxila ekudleni ukudla okunomsoco ukuze uvuselele isimiso sakho sokuzivocavoca umzimba futhi ugweme ukudla okubangela igesi, njengemifino emndenini weklabishi, ubhontshisi omisiwe, kanye nodali.

Ukubonana nodokotela nini

Yize uGasnick ephakamisa ukuthi ukuqhuma kwemisipha yesisu okubangelwa ukuphefumula okungalungile ngesikhathi sokuvivinya umzimba kuvame ukuheha ngobuhle kunokuba kube buhlungu impela, kunezimo lapho lesi simo singaba yinto ebucayi ngokwengeziwe.

Isibonelo, uMarko uphakamisa ukuthi kufanele ubone udokotela wezokwelapha (noma udokotela wezokwelapha ngokomzimba) uma:

• uzwa ubuhlungu odongeni lwakho lwesisu
• uzwe ukuthi kubuhlungu lapho unyakaza noma uphakamisa okuthile
• uzizwe ukuthi awukwazi ukulawula i-midsection yakho phakathi nemisebenzi yansuku zonke

Ngokufanayo, uGasnick wengeza ukuthi uzophinde uthande ukuxhumana nodokotela uma izinhlungu esiswini sakho zisakazekela ezindaweni ezingezansi zomgogodla, ezibilinini, ezinqeni nasemilenzeni, futhi kuhambisana nokukhuphuka kwenhliziyo, ikhanda elikhanyayo, ukudideka, isicanucanu, ukukhathazeka nokuhlanza.

Lokhu kungaba yizimpawu zokuxwayisa nge-aortic aneurysm esiswini, uyanezela, okuyisimo esibi kakhulu futhi esingabeka impilo engozini uma kwenzeka ukuqhuma kwenzeka.

Mayelana nemisipha yesisu

Ukuthola ukuqonda okwengeziwe ngezimbangela zokuqhuma kwe-abs, kubalulekile ukuqonda ukuthi yiziphi izinhlobo ezahlukahlukene zemisipha yesisu nokuthi iyiphi indima abayidlalayo emzimbeni womuntu.

Ukuqala, imisipha yesisu iyingxenye yomgogodla womzimba noma imaphakathi. Ngokuvamile zifaka phezulu nangaphansi, ngaphambili nangemuva, nezinhlangothi ezimbili.

Lokhu kwenza kube wusizo ukubheka imisipha yakho yesisu njengebhokisi, kuchaza uMarko, njengoba iqukethe izinhlangothi ezahlukahlukene zemisipha ezisiza ukuvikela umaphakathi.

I-diaphragm

Phezulu kwebhokisi kune-diaphragm, eyisicubu esikhulu esinomthwalo omningi.

Yize i-diaphragm ngokwezobuchwepheshe ingahlukaniswa njengesihlunu sesisu, ibamba iqhaza elibalulekile ekuqiniseni okuyisisekelo, ngokunikeza ukwesekwa okubalulekile ngemuva.

"Izisu nediaphragm zisebenza ngokuvumelanisa nephansi le-pelvic ukugcina izinga elifanele lokucindezela kwesisu, nokugcina umgogodla we-lumbar uzinzile ngokwanele," kuchaza uGasnick.

Iphansi le-pelvic

Ngakolunye uhlangothi, ezansi kwebhokisi kukhona iphansi lakho le-pelvic. Le yimisipha elawula ukuchama, udonga lwesitho sangasese sowesifazane, kanye neminye imisipha ye-hip (ama-adductors nama-rotator angaphakathi).

Njengoba indawo ephansi okhalweni evame ukunganakwa, uMarko ugcizelela ukubaluleka kokubhekana nanoma yikuphi ukungasebenzi kahle lapha ngosizo lomelaphi womzimba. Ngaphandle kwalokho, ngeke ube namandla ngempela emgodleni wakho, uyaxwayisa.

"Ngokufanelekile, ufuna zonke izinhlangothi zalelo bhokisi ziqine ukuze zikunikeze amandla amakhulu okusebenza ngokusemandleni akho," kusho uMarko. "Uma ucansi lubuhlungu, noma uma uchama lapho uhleka noma uthimula, ungahle ube nenkinga oyidingayo ukuze ubonelwe ngumelaphi wezempilo."

I-Rectus abdominis

Phakathi kokunye imisipha yesisu eyaziwa kakhulu endaweni esemqoka kukhona i-rectus abdominis, okuyimisipha yesisu engaphambili.

Leli qembu lemisipha laziwa nangokuthi indawo yamaphakethe ayisithupha, futhi lisiza ukugoba nokugoba i-midsection yethu phambili.

"I-rectus abdominis (aka the six-pack) ingenye yemisipha yesisu ejwayelekile abantu abazi ngayo," kusho uMarko. "Agijima abheke phezulu phansi kwesifuba sesifuba sakho (sternum) kuya phezulu kwethambo lakho le-pubic."

Izibopho zangaphandle nezangaphakathi

Ezinhlangothini zomzimba kukhona imisipha ye-oblique yangaphandle nengaphandle, esiza ukwenza izinhlobo ezahlukahlukene zokunyakaza emzimbeni. Lokhu kufaka phakathi ukusiza ngokudlulisela phambili ukunyakaza okugoqayo noma okwehlisayo.

"Izibopho zangaphakathi nezangaphandle zinamathisela kusuka ezansi kokhokho lwezimbambo kuya phezulu kwesikhumba, bese zihlanganiswa ndawonye ngendlela emise okwe-X," kuchaza uGasnick. "Uma inenkontileka, le misipha ivumela isifuba ukuba sigobeke ohlangothini, sijikeleze futhi sisonteke, futhi sisize i-rectus abdominis ekwenzeni ukunyakaza okugoba noma okugoqayo."

I-Transversus abdominis

Bese kuba ne-transversus abdominis, eyisicubu esigoqa ukusuka emuva kuye phambili ngokunyakaza okuyindilinga.

Lo msipha futhi usebenza njengesiqinisi esikhulu, njengoba ukunyakaza kwale misipha kusiza ukulawula indlela yethu yokuhlangana futhi kunikeze umgogodla ukuzinza.

Ukudla okudlela endlini

Ngenkathi ukuqunjelwa kwesisu kubangelwa ukucindezeleka kwamathumbu noma izimo zezempilo ezingaphansi, ukuqubuka kwemisipha yesisu kungaba ngumphumela wezinto ezahlukahlukene ezahlukahlukene, kufaka phakathi i-diastasis recti, ukukhuphula isisindo, nokuphefumula okungalungile ngesikhathi sokuzivocavoca.

Futhi ngenkathi kunezinto eziningi ongazenza ukubhebhethekisa i-bulge yakho (ukwelula nokwenza izivivinyo eziqinisa umongo) uwedwa, kunezikhathi lapho i-bulging abs ingaba umphumela wento ebucayi kakhulu.

Bona udokotela uma noma yikuphi ubuhlungu endaweni yesisu bungaxazululi, busakazeke kwezinye izingxenye zomzimba, noma kuhambisane nezinye izimpawu njengokunyuka kwenhliziyo, isicanucanu nokuhlanza.