Abs Exercises Inogona Kubatsira Kurapa Diastasis Recti

Zvemukati

• Nzira Yokuporesa Sei
• TVA Mhepo
• Bridges
• TheraBand Arm Dhonza
• Toe Taps
• Chitsitsinho Slides
• Kupomba
• Ongororo ye

Panguva yekuzvitakura, muviri wako unopfuura zvizhinji zvekuchinja. Uye kunyangwe izvo mukurumbira tabloids ungave waunotenda, kune mamas matsva, kubereka hakureve chaizvo kuti zvese zvinodzokera kune zvakajairika. .

Muchokwadi, kutsvagurudza kunoratidza chero kupi kubva kune chimwe- kusvika zviviri-muzvitatu zvevakadzi vanotambura neyakajairika post-nhumbu mamiriro anonzi diastasis recti, mune yako kuruboshwe uye kurudyi dumbu tsandanyama akapatsanuka.

"Rectus tsandanyama ndiyo 'tambo' tsandanyama dzinokwira pasi kubva pambabvu kuenda ku pubic bone," anotsanangura kudaro Mary Jane Minkin, MD, purofesa wekiriniki yezvekudzivirira, gynecology, uye sainzi yekubereka paYale University. "Vanotibatsira kuti tirambe takamira nekutibata matumbu."

Nehurombo, nepamuviri, idzi mhasuru dzinofanira kutambanudza zvishoma. "Mune vamwe vakadzi, vanotambanudza kupfuura vamwe uye gwanza rinogadzirwa. Zvirimo mudumbu zvinogona 'kubuda' pakati pemhasuru, zvakanyanya kunge hernia," anodaro.

Mashoko akanaka ndeokuti kusiyana nehenia, apo ura hwako hunogona kubuda mukati mehenia sac uye hukanamatira, izvo hazviitike ne diastasis, Dr. Minkin anotsanangura. Uye diastasis haiwanzo kurwadza (kunyangwe iwe ungangonzwa kurwadziwa kwepashure kana nyama dzako dzakatambanudzwa uye dzisingashande nenzira yavaiwanzoita). Zvakadaro, asi kana iwe uri kutambura, iwe ungaratidzika kuve nepamuviri kunyangwe mwedzi mushure mekuve nemwana wako, izvo zvinogona kunyatso kuve chivimbo chinouraya mama nyowani.

Izvi ndizvo chaizvo zvakaitika kuna Kristin McGee, weNew York-based yoga uye murayiridzi wePilates, mushure mekubereka mapatya vakomana. "Mwedzi mishoma mushure mekubereka, ndakanga ndarasikirwa nehuremu hwakawanda hwandakawana, asi ndakanga ndichiri nehomwe pamusoro pebumbu rangu uye ndaitaridzika kuva nepamuviri, kunyanya kunopera zuva."

Dr. Minkin anoti vakadzi vanotakura mapatya vanogona kunge vari panjodzi yekuwedzera diastasis recti, sezvo mhasuru dzinogona kutambanudzwa zvakanyanya.

Nzira Yokuporesa Sei

Mashoko akanaka? Hazvinei nemamiriro ako ezvinhu, kune mamwe matanho aunogona kutora-zvese-kare uye mushure-mucheche kubatsira kudzivirira (kana kubata ne) diastasis.

Kune imwe, kuti urambe uchitambanudzira kusvika kune zvishoma, edza kuramba uri pedyo nekurema kwemuviri wako wakakodzera sezvinobvira usati waita pamuviri wako uye edza kuramba uri mukati mehuwandu hwekuwedzera huremu hunokurudzirwa nechiremba wako panguva yekuzvitakura kwako, anoratidza Dr. Minkin.

Kana iwe uchiri kutambura nedhiastasis mushure megore, Dr. Minkin anocherekedza kuti iwe unogona zvakare kufunga nezve kuvhiyiwa kusimbisa mhasuru kumashure pamwechete, zvakadaro, anoti izvi hazvisi zana muzana zvakakosha. "Haisi njodzi yehutano, saka hapana chakaipa kukuvadza.

Kusimba kunogona kubatsirawo. Mazhinji ab maekisesaizi (asati, panguva, uye mushure mekuita pamuviri) anoshanda kusimbisa rectus tsandanyama, kurwisana nekukwanisa kutambanudza. Aine arsenal chaiyo yekurovedza muviri, McGee anoti akakwanisa kuporesa diastasis yake pasina kuvhiyiwa.

Iwe unongofanirwa kungwarira kutarisa pane zvinofamba zvinobatsira kukusimbisa uye kukuporesa iwe mu safe nzira. "Paunenge uchirapa diastasis yako, iwe unoda kudzivirira chero maekisesaizi anoisa zvakanyanya kuwanda pamatumbu uye anogona kukonzera dumbu kukona kana dome," anodaro McGee."Crunches nemapuranga zvinofanirwa kudzivirirwa kusvikira iwe wagona kuchengeta yako abs yakachengetedzwa uye kudzivirira chero kuburitsa." Iwe zvakare unoda kudzivirira kumashure kana chero chinhu chinogona kuita kuti dumbu ritambanuke chero mberi, anodaro.

Uye kana iwe uine diastasis, tarisa pakuratidzira yako abs pamwe kunyangwe panguva yezuva nezuva zviitiko (uye chenjera kana iwe ukaona kuti kumwe kufamba kunokunetsa), anodaro McGee. Asi mushure mekutora mwenje wakasvibira kubva kune yako ob-gyn (kazhinji kazhinji kutenderera kwemavhiki mana kusvika matanhatu mushure mecheche), vakadzi vazhinji vanogona kutanga kuita zvinyoro nyoro zviyero uye izvi zvinobva kuMcGee izvo zvine chinangwa chekusimbisa iyo midsection uye kuporesa diastasis mune yakapusa, inoshanda nzira.

TVA Mhepo

Maitirwo acho: Gara kana kurara pasi uye kufema kuburikidza nemhino kupinda kumashure kwemuviri uye mativi echiuno. Pane exhale, vhura muromo uye buritsa ruzha "ha" uchidzokororazve uchitarisa pambabvu kudhonzera kune mumwe nemumwe uye chiuno chakadzikira.

Nei ichishanda: "Izvi zvakanyanya kukosha nekuti kufema kwakabatana nepakati, uye mushure mekuita mwana, mbabvu dzako dzinovhurika kuti dzigadzire nzvimbo," anodaro McGee. (Re-) kudzidza kufema nedhayaphira inobvumira nzvimbo kuti itange kudzoka pamwechete, anodaro.

Bridges

Maitirwo acho: Nhema wakatarisana nemabvi akakotama, hudyu-upamhi hwakaparadzaniswa, tsoka dzakachinjika (dhonza zvigunwe kumusoro kwakanangana ne shins uye uchibva pasi), uye maoko nemativi. Brace abs mukati uye dzvanya pasi kuburikidza nezvitsitsinho kusimudza mahudyu kumusoro (kudzivisa kutenderera kumashure), kudzvanya glutes. Isa bhora pakati pezvidya uye svina mukati kuti uwedzere kuoma.

Nei ichishanda: "Mumabhiriji, zviri nyore kwazvo kudhonza bhatani remudumbu kumusana uye kutsvaga chiuno chisina kwachakarerekera," anodaro McGee. Kufamba uku kunosimbisawo chiuno uye kubwinya, uko kunogona kubatsira kutsigira dunhu redu rese repakati.

TheraBand Arm Dhonza

Maitirwo acho: Bata TheraBand pamberi pemuviri pakureba kwepfudzi uye dhonza bhendi iri parutivi uchikweva madumbu mukati nekukwira uye kudhonza mbabvu pamwechete. Uya nebhendi pamusoro uye dzokera padanho repafudzi uye dzokorora.

Nei ichishanda: "Kushandisa bhendi kunotibatsira kunyatsoita uye kunzwa matumbu edu," anodaro McGee.

Toe Taps

Maitirwo acho: Kurara nemanhede, simudza makumbo kunzvimbo yetafura yepamusoro ine 90-degree bend pamabvi. Tinya zvigunwe pasi, uchichinjana makumbo.

Nei ichishanda: "Kazhinji tinosimudza makumbo edu kubva muhudyu yedu kana quads," anodaro McGee. "Kufamba uku kunotibatsira kuti tibatanidze yakadzika musimboti kuti tinzwe kubatana ikoko kuitira kuti tirambe takasimba mukatikati medu patinenge tichifambisa makumbo edu."

Chitsitsinho Slides

Maitirwo acho: Kurara kumashure nemakumbo akakotama, zvishoma nezvishoma kurebesa gumbo rimwe kumberi pameti, uchiritenderedza pamusoro pevhu, uku uchichengeta hudyu dzichiri uye dumbu richidhonza nekukwira. Bhendesa gumbo kumashure uye dzokorora kune rimwe divi.

Nei ichishanda: "Patinoita izvi, tinotanga kunzwa kureba kwemakumbo nemaoko tichiramba takabatana nepakati," anodaro McGee.

Kupomba

Maitirwo acho: Rara nedivi nechiuno nemabvi akakotama pa45 madhigirii, makumbo akaturikidzana. Kuchengeta tsoka dzakabatana, simudza mabvi ekumusoro kumusoro sezvinobvira pasina kufambisa chiuno. Usarega gumbo rakadzika kuti ribve pasi. Imbomira, wozodzokera kunzvimbo yekutanga. Dzokorora. Isa bhandi kumativi ose emakumbo pasi pemabvi kuti uwedzere kuoma.

Nei ichishanda: "Kurara-parutivi basa kunge mbamba inoshandisa izvo zvinonamira uye inosimbisa mahudyu nezvidya zvekunze," anodaro McGee.

Ongororo ye