Indlela yokuLahla iBlood okanye iBulging Abs

Umxholo

• Yintoni kanye kanye ebangela ukudumba kwemisipha yesisu?
• Iindlela zokuphakamisa kakubi
• I-Diastasis recti ngexesha lokukhulelwa
• I-Diastasis recti ebusaneni
• Yeyiphi imithambo onokuyenza ukuze ucofe i-abs?
• 1. Ukuzilolonga kwepelvic, njengeeKegels
• Imiyalelo
• 2. Ukuzivocavoca kwe-Isometric, njengeeplanga
• Imiyalelo
• 3. Ukuzilolonga eludongeni esiswini, okufana nencukuthu efileyo
• Imiyalelo
• Ezinye iingcebiso zoqeqesho lwe-flat-ab
• Ukuphefumla
• Ukolula
• Ukucoca amanzi
• Isondlo
• Nini ukubona ugqirha
• Malunga nezihlunu zesisu
• Uvalo
• Umgangatho wePelvic
• Rectus zesisu
• Iimbophelelo zangaphandle nezangaphakathi
• Ukudluliswa kwesisu
• Yise kude

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ukuchonga izihlunu zesisu ezinokubakho kunokuba yinto ekhohlisayo ekuboneni kuqala, ngakumbi kuba kulula ukusola isisu sakho sokuqunjelwa emva kokutya isidlo esikhulu.

Nangona kunjalo, kukho izinto eziphambili ezahlula phakathi kwezi meko zombini, njengoko isisu kunye nokuqunjelwa sisisu kubangelwa zizinto ezahlukeneyo.

Kubaqalayo, isisu esiswini siba ngumcimbi wamathumbu obangelwa kukukhula kwegesi esiswini, ngokutsho kweHarvard Medical School. Oku, kunika i-abs yakho ukukhukhumala okanye ukubonakala okonakalisiweyo.

Ukuqunjelwa kwesisu nako kunokubangelwa kukutya kunye neempendulo zovakalelo, kunye neemeko zesisu ezinje ngesifo samathumbu esikruqulayo kunye nesifo se-celiac.

Oonobangela bokungabikho kwe-bulging, kwelinye icala, bahlala behluka. Umzekelo, ukukhulelwa kunye nokwenzakala komzimba zezinye zezinto eziphambili ezinefuthe.

Ukuchonga nokunyanga ukungabikho ngokufanelekileyo, sibethe iingcali zomzimba ezimbini ezinelayisensi kunye nomqeqeshi ukuze siphule yonke into oyifunayo malunga ne-bloated abs ngaphambi kokuba uqhubeke nokubhukisha ugqirha.

Ukusuka kwimithambo ye-ab-flattening ungazama ekhaya ukuya kuthi xa unokubona ugqirha, funda iingcebiso zabo ngaphambili.

Yintoni kanye kanye ebangela ukudumba kwemisipha yesisu?

Ngokungafaniyo nokuqunjelwa sisisu, esihlala sibangelwa luxinzelelo lwesisu, okanye iimeko zonyango ezingaphantsi, izihlunu zesisu ezinokuba sisiphumo sezinto ezahlukeneyo ezinegalelo, ngokutsho kwengcali yezonyango uTheresa Marko, PT, DPT, MS, CEIS.

Oku kubandakanya:

• iindlela zokunyusa ezingalunganga
• iinyembezi kwimisipha yesisu ngexesha lokukhulelwa
• iindlela ezingachanekanga zokuphefumla

Iindlela zokuphakamisa kakubi

Kuyinyani ukuba umthambo unokubangela ukuba izihlunu zesisu ziphume. UGeoff Tripp, intloko yesayensi yomzimba eTrainiac, ucebisa ukuba ukuphakamisa imithwalo enzima, kunye nokuqaqanjelwa sisisu okungalunganga, kunokubangela le meko.

Amaxesha amaninzi, ayisiyiyo enye into eyenza oku, kodwa endaweni yexesha apho iindlela eziphakamileyo zokuphakamisa zikhokelela kuphuhliso lwe-diastasis recti, utshilo uTripp. "Ukutyeba kakhulu kuyolula nezihlunu zesisu kunye ne-linea alba."

I-Diastasis recti ngexesha lokukhulelwa

Iinyembezi kwimisipha ye-diastasis rectus abdominis (aka diastasis recti) zinokwenzeka ngexesha lokukhulelwa, njengoko isisu siyanda ukuxhasa usana olukhulayo, utshilo uMarko.

Kwaye ngelixa abafazi bengaziva ezi nyembezi (zenzeka kancinci njengoko umntwana ekhula), uMarko ucacisa ukuba ungaziva uxinzelelo kwindawo esiswini kwaye isisu sakho solule kakhulu.

Ukuthintela nakuphi na ukungakhululeki okungafunekiyo, uMarko ucebisa ukuba utyale imali kwibhanti lokukhulelwa ukuze uncede ukubamba ngalo lonke ixesha lokukhulelwa kwakho.

Thenga ibhanti lokukhulelwa kwi-intanethi.

I-Diastasis recti ebusaneni

I-Diastasis recti inokwenzeka nakwiintsana. Ngokwebhodi eqinisekisiweyo yomzimba uKristen Gasnick, i-PT, i-DPT, iintsana zinokuzalwa zinemeko ukuba zingaphambi kwexesha kwaye izihlunu zesisu azidibananga ngokupheleleyo.

Nangona kunjalo, akukho sidingo sokwenene sokukhathazeka, kuba le meko iya kuzilungisa ngokubanzi ngokukhula okuqhelekileyo kunye nophuhliso, uyacacisa.

Yeyiphi imithambo onokuyenza ukuze ucofe i-abs?

Ukuze ucofe isisu esikhuselekileyo ngokukhuselekileyo, uTripp uthi umthambo womthambo, umthambo wokuzilolonga, kunye nodonga lwesisu lokuqinisela udonga kufanelekile ukuzama. Le mithambo ibandakanya izihlunu zesisu kunye nokunceda ukomeleza kunye nokuzinzisa undoqo, wongeza.

"Isiseko esizinzileyo sisiseko esomeleleyo, kanye njengomlenze ozinzileyo uyakwazi ukuphatha umthwalo ongaphezulu," ucacisile. "Ngaphandle kwesiseko esizinzileyo, kunzima ukwakha amandla kuko konke ukuphakamisa kwakho."

Ukuthumela ukupakisha kwe-bulge, zama iindlela ezintathu ezomeleleyo zokukhusela ezomeleleyo zikaTripp apha ngezantsi:

1. Ukuzilolonga kwepelvic, njengeeKegels

Ukuzivocavoca kweKegel yinto efanelekileyo yokwenza umthambo we-pelvic ukongeza kwimisebenzi yakho yemihla ngemihla, utshilo uTripp, njengoko banokwenza ukuhlala (esitulweni okanye kwibhola yokuzilolonga), ukulala phantsi, okanye ukuma.

Ukwenza lo msebenzi ngokuchanekileyo, khumbula ukubandakanya kwaye ubambe izihlunu zakho zangaphantsi zeplavic. Ukusukela ukuba imisipha yakho yangaphantsi ye-pelvic ifuna ukuziqhelanisa, uTripp ucebisa ukuba ukuphindaphinda okuphezulu kuhlala kufunwa kwimithambo yeKegel.

Imiyalelo

1. Chonga izihlunu zomgangatho we-pelvic-indlela elula yokwenza oku kukuyeka ukujonga phakathi.
2. Khontraktha izihlunu zakho zomgangatho we-pelvic kwaye ubambe imizuzwana emi-1 ukuya kwezi-2.
3. Yenza i-10 ukuya kwi-20 iseshoni nganye, kwaye uphinde amaxesha ama-2 ukuya kuma-3 ngosuku.

2. Ukuzivocavoca kwe-Isometric, njengeeplanga

U-Tripp uthi iiplanga (kunye neenguqu zazo ezininzi) ngumzekelo omhle wokuzivocavoca kwe-isometric, njengoko yindlela elula yokunceda ukuzisa i-abs yakho ndawonye.

Imiyalelo

1. Indawo ekumgangatho weplanga ixhaphake kwiingqiniba neenzwane zakho. Ukuba usaqala kwaye ucinga ukuba oku kunokuba nzima kakhulu ukuqala, qala ngokwenza iiplanga emadolweni kunye nokugcina umzimba wakho ngokuthe ngqo.
2. Ukwenza iiplanga ngokuchanekileyo, qiniseka ukubandakanya izihlunu zakho zesisu ezinqamlezileyo kunye nee-oblique. "Eyona ndlela ilula yokucinga ngale nto kukutsala ubambo lwakho uze utsibe isinqe sakho," utshilo uTripp.
3. Nenjongo yokwenza i-2 ukuya kwi-3 ye-reps, ubambe imizuzwana eyi-15 ukuya kwe-30, kwaye uphinde amaxesha ama-1 ukuya kwezi-3 ngosuku.

3. Ukuzilolonga eludongeni esiswini, okufana nencukuthu efileyo

Ukubhinca eludongeni kwesisu, njengebug efileyo, yenye into elungileyo. U-Tripp uthi zi-isometric kwindalo, kodwa ungongeza iintshukumo ezincinci (ngengalo yakho okanye umlenze) ukucela umngeni kumandla akho angundoqo kunye nozinzo.

"Into emnandi malunga nokuziqhelanisa (okunokwenziwa kukuma wedwa okanye kanye phambi kokuphakanyiswa kwindawo yokuzivocavoca) kukuba nazo ziyadlulisela kwiifti zakho, ke uyazi ukuba uya kwilifti enzima ngendlela yokuqinisa umongo wakho," wongeze watsho. .

Imiyalelo

1. Qala ngokulala ulele ngomqolo, utsala amadolo esifubeni sakho, uguqe ngamadolo akho ukuya kuma-90 degrees, kwaye ufikelele ezandleni zakho emoyeni.
2. Emva koko, qala ukubandakanya umxholo wakho ngokutsala ubambo lwakho phantsi kunye ne-pelvis phezulu. Oku kuya kutyhala umqolo wakho emhlabeni. Yenza okusemandleni akho ukuba ungagungqi umqolo wakho emhlabeni.
3. Emva koko, ngendlela elawulwayo, fikelela kwenye ingalo iye ezantsi emhlabeni, ufike phezulu ngentla kwentloko yakho, njengoko wehlisa umlenze ochaseneyo. Soloko uqinisekile ngokutshintsha elinye icala elinye ngexesha, kuba oku kuyanceda ukugcina uzinzo olusisiseko.
4. Nenjongo yokwenza iiseti ezi-2 zokuphindaphinda ezi-6 ukuya kwezi-10, amaxesha ama-1 ukuya kwayi-3 ngosuku.

Ezinye iingcebiso zoqeqesho lwe-flat-ab

Ukugcina i-abs yakho ikwimo ephezulu yencam yehlobo, uTripp ucebisa ukuba zikho ezinye iingcebiso zoqeqesho ezisemgceni, ngaphandle kokusebenza. Oku kubandakanya:

• ukuphefumla
• ukuzolula
• ukugcina amanqanaba afanelekileyo e-hydration
• isondlo esifanelekileyo

Ukuphefumla

Nangona ukuphefumla kubaluleke ngokungazenzisiyo ebomini, ukuphefumla ngokufanelekileyo ngexesha lokuzilolonga kubalulekile ekukhuleni nasekukhuleni, ngokukaTripp.

"Xa sisebenza, izihlunu zethu zifuna isixa esikhulu seoksijini ukuze sisebenze ngokufanelekileyo," utshilo. "Ngokuphefumula ngendlela engeyiyo, okanye ngokugcina umoya wakho ngexesha elingalunganga, uchitha izihlunu kunye nengqondo yeoksijini, kwaye uphakamisa umngcipheko wokulimala."

Ukuthintela nakuphi na ukulimala okunokubakho esiswini ngelixa usenza umthambo, uTripp ucebisa ukuphefumla njengoko uzikhandla, ngakumbi xa uphakamisa into enzima.

Ukuba nesikhundla esibanzi kunye nemilenze yakho kunceda ekuqinisekiseni ukuba umqolo wakho awuthathi cala, njengoko ungafuni ukuba umqolo wakho ube arched. Ngaphandle koko, uya kuba nexesha elinzima lokuzinzisa i-pelvis yakho kunye nomqolo, njengoko izibilini zakho ziya kwanda kwaye zolule.

Ukolula

Ukolula lelinye icandelo eliphambili ekukhuleni kwesisu nakuphuhliso, utshilo uTripp.

"Ukolula kwandisa izicubu zemisipha kwaye kwandisa ukuguquguquka, okuvumela ukwanda kokusebenza, kunye nokwenza uluhlu olukhulu lokuhamba kunye nokubuyiselwa," utshilo.

Ukucoca amanzi

Nokuba uhlala u-hydrated lelinye icandelo eliphambili ekucofeni i-abs yakho ngezizathu ezininzi, uyachaza uTripp.

"Ukuhlala i-hydrated kwandisa imetabolism, kunciphisa ukutya, kwaye emva koko kunceda ukulahlekelwa ngamanqatha esiswini," watsho.

Ukuhlala uhlanjululwe ekusebenzeni kwakho, uTripp ucebisa ukuba umthetho olungileyo wokukhumbula kukutya isiqingatha sobunzima bomzimba wakho kwii-ounces zamanzi ngosuku.

Xa usenza umthambo, ucebisa ukuba andise loo mali ngama-ounces ali-12 ukuya kwangama-24 ngeyure ngokuxhomekeke kwiimfuno.

"Ukusebenza ngakumbi okufuna ixesha elide ebushushwini kuya kufuna ulwelo oluninzi, kunye nokutshintshwa kwee-electrolyte, ukuze ukucuthwa kwemisipha kwenzeke," wongeze watsho. "Ukwehla kwe-1 ukuya kwi-3 yepesenti yokuntywila kuya kuyichaphazela ngamandla intsebenzo yakho, ke ngoko kubalulekile ukuba uhlale unkcenkceshelwe imini yonke nangexesha lokuzilolonga, uzalise ulwelo ngokulinganayo."

Isondlo

Ngelixa umthambo ubalulekile ekugcineni impilo eyoneleyo yomzimba, uMarko uthi kukho amaxesha apho ii-situps kunye ne-cr crunches azonelanga.

Ukusebenza, kwaye ungenzi utshintsho olufanelekileyo lokutya, umzekelo, kunokubonisa ingxaki kwinqeni lakho, uyachaza, njengoko kuvumela ukuba imisipha idalwe kwindawo esele isisu.

"Ukuba umntu wenza nje i-crunches, kwaye akenzanga nantoni na ukunciphisa umzimba, banokubonakala ngathi bonyusa ubungakanani besisu kwaye bandise i-pooch," ucacisa uMarko. "Ukwehlisa ubungakanani besisu sakho, umntu kuya kufuneka anciphise umzimba, kuba oko kunciphisa ubukhulu besisu ngee-intshi."

Gxila ekutyeni ukutya okunezakha-mzimba ukwenza ipetroli yakho yomthambo kwaye uphephe ukutya okubangela irhasi, njengemifuno yosapho lwekhaphetshu, iimbotyi ezomileyo kunye neelentile.

Nini ukubona ugqirha

Nangona uGasnick ecebisa ukuba izihlunu zesisu ezibangelwa kukuphefumla okungalunganga ngexesha lokuzilolonga zihlala zingathandeki kunokuba zibuhlungu, kukho iimeko apho le meko inokuba yinto enzulu ngakumbi.

Umzekelo, uMarko ucebisa ukuba kufuneka ubonane nogqirha (okanye ugqirha wezonyango) ukuba:

• amava entlungu eludongeni lwesisu
• Yiva ukuba kubuhlungu xa ushukumisa okanye uphakamisa into
• Ndiva ngathi awukwazi ukulawula i-midsection yakho ngexesha lemisebenzi yemihla ngemihla

Kwangokunjalo, uGasnick wongeza ukuba uyakufuna ukunxibelelana nogqirha ukuba iintlungu kwindawo esiswini zisasazeka kwiindawo ezisezantsi, emqolo, ezinqeni, nasemilenzeni, kwaye kukhatshwa kukunyuka kwentliziyo, ukubanentloko, ukudideka, isicaphucaphu, ixhala kunye nokugabha.

Ezi inokuba ziyimpawu zokulumkisa nge-aortic aneurysm esiswini, wongeza, imeko enobuzaza kakhulu kwaye enokuba sesichengeni sobomi ukuba kwenzeka ukophuka.

Malunga nezihlunu zesisu

Ukufumana ukuqonda okungaphezulu koonobangela bokungabikho kwe-bulging, kubalulekile ukuba uqonde ukuba zeziphi iintlobo ezahlukeneyo zezihlunu zesisu kwaye yeyiphi indima abayidlalayo emzimbeni womntu.

Ukuqala, izihlunu zesisu ziyinxalenye yesiseko somzimba okanye phakathi. Ngokwesiqhelo zibonisa umphezulu kunye nezantsi, ngaphambili nangasemva, kunye namacala amabini.

Oku kwenza ukuba kube luncedo ukujonga izihlunu zakho zesisu njengebhokisi, uMarko ucacisa, njengoko inamacala ahlukeneyo emisipha anceda ukukhusela i-midsection.

Uvalo

Phezulu kwebhokisi yidaphragm, esisisihlunu esikhulu esinoxanduva olukhulu.

Nangona i-diaphragm ngokobuchwephesha ingachazwanga njengesihlunu esiswini, idlala indima ebalulekileyo kuzinzo olusisiseko, ngokubonelela ngenkxaso eyimfuneko yangasemva.

"Izibilini kunye ne-diaphragm zisebenza ngokuhambelana nomgangatho we-pelvic ukugcina inqanaba elifanelekileyo loxinzelelo lwangaphakathi esiswini, kunye nokugcina umqolo we-lumbar uzinzile ngokwaneleyo," ucacisile uGasnick.

Umgangatho wePelvic

Kwelinye icala, emazantsi ebhokisi ngumgangatho wakho we-pelvic. Ezi zihlunu ezilawula ukuchama, udonga lobufazi, kunye nezinye izihlunu zenyonga (ii-adductors kunye neerotator zangaphakathi).

Kuba indawo yomgangatho we-pelvic ihlala ihoywa, uMarko ugxininisa ukubaluleka kokulungisa nakuphi na ukungasebenzi kakuhle apha ngoncedo lomnyangi. Ngaphandle koko, awuyi kuba namandla ngokwenyani, uyalumkisa.

"Ngokufanelekileyo, ufuna ukuba onke amacala ebhokisi omelele ukuze akunike amandla okugqibela okusebenza ngokusemandleni akho," kusho uMarko. "Ukuba isondo libuhlungu, okanye xa uchama xa uhleka okanye uthimla, unokuba nengxaki ekufuneka uyibonile ngonyango."

Rectus zesisu

Phakathi kwezona zihlunu zesisu zixhaphake kakhulu kwindawo engundoqo zii-rectus abdominis, ezizizihlunu zesisu zangaphambili.

Eli qela lezihlunu liyaziwa njengendawo yeepakethi ezintandathu, kwaye linceda ukutshintsha kunye nokugoba ukuya kumbindi ophakathi.

"I-rectus abdominis (aka-six pack) yenye yezihlunu zesisu eziqhelekileyo abantu abazi ngazo," utshilo uMarko. "Zibaleka ngokuthe nkqo ukusuka kwisifuba sesifuba sakho (sternum) ukuya phezulu kwithambo lakho le-pubic."

Iimbophelelo zangaphandle nezangaphakathi

Emacaleni omzimba yimisipha ye-oblique yangaphandle neyangaphakathi, enceda ukwenza iintlobo ezahlukeneyo zokuhamba emzimbeni. Oku kubandakanya ukunceda ngokudlulisela phambili ukugoba okanye ukunyakaza.

"Izibophelelo zangaphakathi nezangaphandle zinamathele ukusuka ezantsi kwimbambo ukuya phezulu kumphezulu wesinqe, kunye nothungelwano ngokudibeneyo ngendlela eyi-X," ucacisile uGasnick. "Xa zingenwa sisistim, ezi zihlunu zivumela umzimba ukuba ugobe, ujikeleze, kwaye ujije, kwaye uncede ii-rectus abdominis ziqhubele phambili okanye ziqubeke."

Ukudluliswa kwesisu

Emva koko, kukho i-transversus abdominis, esisisihlunu esisonga ukusuka ngasemva siye ngaphambili ngokujikeleza okujikelezayo.

Esi sihlunu sisebenza njengesixhobo esikhulu sokuzinza, njengoko intshukumo yokuwolana kwesi sihlunu inceda ukulawula ukudlula phakathi kwethu kwaye inika umqolo uzinzo.

Yise kude

Ngelixa isisu esiswini sibangelwa luxinzelelo lwesisu okanye iimeko zonyango ezingaphantsi, izihlunu zesisu ezinokuba sisiphumo sezinto ezahlukeneyo, kubandakanya i-diastasis recti, ukuphakamisa ubunzima, kunye nokuphefumla okungalunganga ngexesha lokuzilolonga.

Kwaye ngelixa kukho izinto ezininzi onokuzenza ukuze ucofe i-bulge yakho (ukolula kunye nokwenza umthambo owomeleza undoqo) ngokwakho, kukho amaxesha apho i-bulging abs inokuba sisiphumo sento ebaluleke ngakumbi.

Jonga ugqirha ukuba nayiphi na intlungu kwindawo yesisu ayilungisi, isasazeka kwamanye amalungu omzimba, okanye ikhatshwa zezinye iimpawu ezinje ngokunyuka kwentliziyo, isicaphucaphu kunye nokugabha.