Nzira Yokubvisa Nayo Bloated kana Bulging Abs

Zvemukati

• Chii chaizvo chinokonzeresa kubvunda tsandanyama dzemudumbu?
• Maitiro akasimudza ekusimudza
• Diastasis recti panguva yekuzvitakura
• Diastasis recti muhucheche
• Ndeapi maekisesaizi aungaita kuti ubatise abs?
• 1. Pelvic pasi kurovedza muviri, senge Kegels
• Mirayiridzo
• 2. Isometric kurovedza muviri, semapuranga
• Mirayiridzo
• 3.Mukati mechidziro chekusimbisa maekisesaizi, senge dudu rakafa
• Mirayiridzo
• Dzimwe flat-ab matipi ekudzidzisa
• Kufema
• Kutambanudza
• Kuisa mvura
• Chikafu
• Nguva yekuona chiremba
• Nezve mhasuru dzemudumbu
• Hwidibiro
• Uriri hwepelvic
• Rectus abdominis
• Zvekunze uye zvemukati oblique
• Transversus mudumbu
• Tora woenda nazvo

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Kuziva kuburitsa mhasuru yemudumbu kunogona kuve kunonyengera pakutanga kuona, kunyanya sezvo zviri nyore kupomera dumbu rako pooch yekuzvimba mushure mekudya kudya kukuru.

Nekudaro, pane akakosha kusiyanisa zvinhu pakati pemamiriro ese ari maviri, sezvo zvese zviri zviviri dumbu kubvaruka uye kubhururuka abs kunokonzerwa nezvinhu zvakasiyana kwazvo.

Kune kutanga, dumbu bloat rinowanzo kuve rakawandisa nyaya yemudumbu inokonzerwa neyakaunganidzwa gasi mudumbu, sekureva kweHarvard Medical School. Izvi, zvakare, zvinopa yako abs kuzvitutumadza kana kukanganisa maitiro.

Belly bloat inogona zvakare kukonzerwa nechikafu uye mhinduro dzemanzwiro, uye nemamiriro ezvinhu emudumbu senge anotsamwisa bowel syndrome uye chirwere checeliac.

Zvinokonzera kubhururuka abs, kune rumwe rutivi, zvinowanzosiyana. Semuenzaniso, kubata nepamuviri uye kukuvara kwekurovedza muviri ndezvimwe zvezvinhu zvikuru zvinokanganisa zvinhu.

Kuti tizive uye tibate bulging nenzira kwayo, takabata varapi vaviri vane marezinesi uye mudzidzisi wega kuputsa zvese zvaunoda kuti uzive nezve bloated abs usati waenderera kubhuka kusarudzika kwechiremba.

Kubva ab-flattening kurovedza muviri iwe unogona kuyedza kumba kusvika paunofanira kunyatsoona chiremba, verenga yavo nyanzvi kuraira kumberi.

Chii chaizvo chinokonzeresa kubvunda tsandanyama dzemudumbu?

Kusiyana nedumbu rekuzvimba, iro rinowanzo kukonzerwa nemudumbu, kana mamiriro ehutano, masimba emimba anogona kunge ari mhedzisiro yezvakasiyana zvikonzero, sekureva kwachiremba wepanyama Theresa Marko, PT, DPT, MS, CEIS.

Izvi zvinosanganisira:

• maitiro akasimudza ekusimudza
• misodzi mumhasuru yemudumbu panguva yekuzvitakura
• maitiro asiri iwo ekufema

Maitiro akasimudza ekusimudza

Ichokwadi kuti kurovedza muviri kunogona kukonzera mhasuru dzemudumbu kuti dziwedzere. Geoff Tripp, mukuru wesainzi yekusimbisa muviri paTrainiac, anoratidza kuti kusimudza mitoro inorema, nekusimba mudumbu, kunogona kukonzera mamiriro aya.

"Kazhinji, hachisi chiitiko chimwe chete chinogadzira izvi, asi inguva yenguva apo maitiro ekusimudza zvisirizvo anotungamira mukuvandudza diastasis recti," akadaro Tripp. "Kuwedzeredza uremu kunotambanudzawo mhasuru dzemudumbu uye neaya alba."

Diastasis recti panguva yekuzvitakura

Misodzi mune diastasis rectus abdominis mhasuru (aka diastasis recti) inogona kuitika panguva yekuzvitakura, sezvo dumbu rinowedzera kuti ritsigire mwana ari kukura, Marko anodaro.

Uye nepo vakadzi kazhinji vasinganzwe misodzi iyi (inoitika zvishoma nezvishoma apo mwana anokura), Marko anotsanangura kuti ungangonzwa kumanikidzwa munzvimbo yedumbu uye kuti dumbu rako rakatambanuka zvakanyanya.

Kuti udzivise kusagadzikana kusingadiwe, Marko anokurudzira kuisa mari mubhandi repamuviri kuti ubatsire kukubata mukati mekubata kwako.

Tenga bhandi repamuviri online.

Diastasis recti muhucheche

Diastasis recti inogona zvakare kuitika mune vacheche. Sekureva kwebhodhi rakapupurirwa murapi wepanyama Kristen Gasnick, PT, DPT, vacheche vanogona kuzvarwa vaine mamiriro kana vari preterm uye mhasuru dzemudumbu dzisina kunyatsokwana.

Nekudaro, hapana chaicho chikonzero chekushushikana, sezvo ichi chiitiko chinowanzo gadzirisa pachayo neyakajairika kukura uye budiriro, anotsanangura.

Ndeapi maekisesaizi aungaita kuti ubatise abs?

Kuti ubate dumbu rakaputika zvakanaka, Tripp anoti pelvic floor kurovedza muviri, isometric kurovedza muviri, uye mudumbu madziro bracing drills akakosha kuyedza. Aya maekisesaizi anobatanidza mhasuru dzemudumbu uye anobatsira kusimbisa nekusimbisa moyo wako, anowedzera.

"Musimboti wakasimba musimboti wakasimba, segumbo rakatsiga rinokwanisa kubata mutoro wakawanda," akatsanangura kudaro. "Pasina hwaro hwakadzikama, zvinonetsa kuvaka simba pane ese maisimusi ako."

Kuti utumire kurongedza kwemabhuru, edza matatu eTripp akachengeteka ekudzidzira-kusimbisa maitiro pazasi:

1. Pelvic pasi kurovedza muviri, senge Kegels

Kegel kurovedza muviri wakanaka wepelvic pasi kurovedza muviri kuti uwedzere kune yako yemazuva ese yekurovedza maitiro, Tripp anodaro, sezvo ivo vachigona kuitwa kugara (pachigaro kana kurovedza bhora), kurara pasi, kana kumira.

Kuti uite chiitwa ichi nenzira kwayo, yeuka kuita uye kubata yako yakadzika yepelvic pasi tsandanyama. Sezvo tsandanyama dzako dzakadzika dzechiuno dzichida kurovedzwa, Tripp inoratidza kuti reps yepamusoro inowanzo fanirwa kuita Kegel kurovedza muviri.

Mirayiridzo

1. Ziva mhasuru dzepelvic pasi - nzira iri nyore kwazvo yekuita izvi ndeyekumira uchicheka pakati.
2. Bvumirana nemhasuru yako yepelvic pasi uye ubatisise 1 kusvika 2 masekondi.
3. Ita gumi kusvika makumi maviri reps chikamu chega chega, uye dzokorora kaviri kana katatu pazuva.

2. Isometric kurovedza muviri, semapuranga

Tripp anoti mapuranga (uye akasiyana misiyano) muenzaniso wakanaka weesometric maekisesaizi, sezvo iri nzira iri nyore yekubatsira kuunza yako abs pamwechete.

Mirayiridzo

1. Chimiro cheplank chakajairika pamaoko ako nezvigunwe. Kana iwe uri wekutanga uye uchifunga izvi zvingave zvakanyanya kuoma kutanga nazvo, tanga nekuita mapuranga pamabvi ako uye nekuchengetedza muviri wako munzira yakatwasuka.
2. Kuti uite mapuranga nenzira kwayo, ita shuwa yekubatanidza yako inopindirana mhasuru yemudumbu uye oblique. "Nzira iri nyore yekufunga pamusoro peizvi ndeyekudhonza mbabvu yako pasi wobva wakweva chiuno chako kumusoro," akadaro Tripp.
3. Chinangwa chekuita 2 kusvika ku3 reps, bata kwemasekondi gumi nemashanu kusvika makumi matatu, uye dzokorora 1 kusvika katatu pazuva.

3.Mukati mechidziro chekusimbisa maekisesaizi, senge dudu rakafa

Abdominal wall bracing drills, senge yakafa bug, ndeimwe yakanaka kurovedza muviri. Tripp anoti ivo isometric mune zvakasikwa, asi iwe unogona kuwedzera madiki mafambiro (neruoko kana gumbo) kupokana nesimba rako repakati uye kugadzikana.

"Chinhu chakanaka nezvezvibhorani izvi (izvo zvinogona kuitwa wakamira wega kana kurudyi pamberi pekusimudza mujimu) ndechekuti ivo vanoendesawo mumasimudziro ako, saka unoziva uchienda mune rinorema kusimudza sei musimboti wako wepamoyo," akawedzera .

Mirayiridzo

1. Tanga nekurara wakarara kumusana kwako, uchikwevera mabvi ako pachipfuva chako, uchikotamisa mabvi ako kusvika pamadhigirii makumi mapfumbamwe, nekusvitsa maoko ako mudenga.
2. Tevere, tanga kubatanidza yako yepamoyo nekudhonza mbabvu yako keji pasi uye pelvis kumusoro. Izvi zvinosundira musana wako muvhu. Ita zvaunogona kuti usadzore musana wako pasi.
3. Zvino, nenzira inodzorwa, tambanudzira ruoko rumwe pasi pasi, uchisimudza pamusoro pemusoro wako, apo iwe uchidzikisa gumbo rakatarisana. Gara uine chokwadi chekuchinjisa mativi imwe panguva, nekuti izvi zvinobatsira kuchengetedza kugadzikana kwepakati.
4. Vavarira kuita 2 seti ye6 kusvika gumi kudzokorora, 1 kusvika 3 nguva pazuva.

Dzimwe flat-ab matipi ekudzidzisa

Kuchengeta yako abs mune yetip-yepamusoro chimiro ino mwaka wezhizha, Tripp anoratidza kuti kune mamwe mapuratifomu-ab ekudzidzisa matipi ekuchengeta mundangariro, kunze kwekushanda kunze. Izvi zvinosanganisira:

• kufema
• kutambanudza
• kuchengetedza zvakakodzera hydration mazinga
• kudya kwakakwana

Kufema

Kunyangwe kufema kuchikosha zvisingaite pakurarama, kufema zvakanaka panguva yekurovedza muviri kwakakosha mukukura uye kukura, sekureva kwaTripp.

"Patinenge tichishanda, mhasuru dzedu dzinoda huwandu hwakawanda hweoksijeni kuti ishande nemazvo," akadaro. "Nekufema zvisirizvo, kana kubata mweya wako panguva dzisina kunaka, urikuderedza mhasuru dzako nehuropi hweoksijeni, uye kuwedzera njodzi yako yekukuvara kunogona kuitika."

Kuti udzivise chero kukuvara kwemudumbu kunogona kuitika panguva yekushanda, Tripp anokurudzira kufema kunze sezvaunozvishandisa nesimba, kunyanya kana uchisimudza chinhu chinorema.

Kuva nehupamhi hwakamira nemakumbo ako kunobatsira zvakare kuona kuti musana wako hauna kwazvakarerekera, sezvo iwe usingade kuti musana wako ugare. Zvikasadaro, iwe unenge uine nguva yakaoma yekusimbisa chiuno chako uye musana, sezvo dumbu rako richawedzera nekutambanudza.

Kutambanudza

Kutambanudza ndechimwe chinhu chakakosha mukukura kwemimba uye kukura, Tripp anotsanangura.

"Kutambanudza kunorebesa mhasuru yemhasuru uye kunowedzera kushanduka, zvichibvumira kuwedzerwa kushanda, uye kugadzira huwandu hwakawanda hwekufamba uye kupora," akadaro.

Kuisa mvura

Kunyangwe kugara hydrated ndechimwe chinhu chakakosha kubatisisa yako abs nezvikonzero zvinoverengeka, Tripp anotsanangura.

"Kuramba uine hydrated kunowedzera metabolism, kunoderedza kudya, uyezve kunobatsira kurasikirwa nemafuta emudumbu," akadaro.

Kuti ugare uine hydrated mukati mekushanda kwako kwese, Tripp anoratidza kuti yakanaka hydration mutemo wekurangarira ndeyekudya hafu yemuviri wako uremu muma fluid ounces pazuva.

Paunenge uchirovedza muviri, vanopa zano kuti uwedzere huwandu ihwohwo nema12 kusvika makumi maviri nemaviri maora paawa zvichienderana nezvinodiwa.

"Kuwedzera kurovedza kwenguva yakareba mukupisa kunoda kuwanda kwemvura, pamwe nekutsiva maelectrolyte, saka mhasuru inodzvinyirira inogona kutora nzvimbo," akawedzera. "Kudonha kwe1 kusvika ku3 muzana kudirwa mvura kuchakanganisa mashandiro ako, saka zvakakosha kuti ugare uine mvura zuva rese uye panguva yekurovedza muviri, uine mvura inozadzikiswa zvine mwero."

Chikafu

Nepo kurovedza muviri kuchikosha mukuchengetedza hutano hwakakwana, Marko anoti pane nguva apo situps uye ab crunches zvisina kukwana.

Kushanda kunze, uye kusaita shanduko yakakodzera yekudya, semuenzaniso, kunogona kuperetera dambudziko pachiuno chako, anotsanangura, sezvo zvichibvumira mhasuru kuti igadzirwe pane yakatove huru dumbu nzvimbo.

"Kana mumwe munhu achingoita crunches, uye asina kuita chero chinhu kuti aderedze huremu, vanogona kuoneka kuwedzera dumbu ravo uye nekuwedzera pooch yavo," Marko anotsanangura. "Kuti uderedze saizi yedumbu rako, munhu angangoda kudzikisa huremu, sezvo zvinoshanda kudzikisa saizi yedumbu nemasendimita."

Tarisa pakudya chikafu chakaringana kuti uwane mafuta maitiro ako uye dzivisa chikafu chinokonzeresa gasi, senge miriwo mumhuri yekabichi, bhinzi dzakaomeswa, uye nyemba.

Nguva yekuona chiremba

Kunyangwe Gasnick achikurudzira kuti bulging yemudumbu tsandanyama inokonzerwa nekufema zvisirizvo panguva yekurovedza muviri inowanzo kuve isinganzwisisike kwete kunakirwa, pane zviitiko apo mamiriro aya anogona kunyatso kuve chimwe chinhu chakakomba.

Semuenzaniso, Marko anoratidza kuti iwe unofanirwa kuona chiremba (kana chiremba wezvekurapa) kana iwe:

• unonzwa kurwadziwa mumadziro emimba yako
• inonzwa kurwadza kana uchifambisa kana kusimudza chimwe chinhu
• unzwe kuti haugone kudzora ako epakati panguva yezviitiko zvezuva nezuva

Saizvozvowo, Gasnick anowedzera kuti iwe zvakare uchazoda kubata chiremba kana marwadzo ari mudumbu mako ari kupararira kunzvimbo dzezasi musana, kugomera, magaro, uye makumbo, uye inofambidzana nekuwedzera kwemoyo, hura husina musoro, kuvhiringidzika, kusvotwa, kushushikana, uye kurutsa.

Izvi zvinogona kuve zviratidzo zvekuyambira zvemudumbu aortic aneurysm, anowedzera, chiri chakakomba uye chinogona kutyisidzira hupenyu mamiriro kana kuputika kukaitika.

Nezve mhasuru dzemudumbu

Kuti uwane kumwe kunzwisiswa kwezvakakonzera kuseri kwekubhururuka abs, zvakakosha kuti unzwisise kuti ndeapi mhando dzakasiyana dzemhasuru dzemudumbu uye nebasa ravanoita mumuviri wemunhu.

Kutanga, mhasuru dzemudumbu chikamu chemukati memuviri kana pakati. Ivo vanowanzo tarisa kumusoro uye pasi, kumberi uye kumashure, uye mativi maviri.

Izvi zvinoita kuti zvibatsire kutarisa mhasuru dzako dzemudumbu sebhokisi, Marko anotsanangura, sezvo iine mativi akasiyana etsandanyama anobatsira kuchengetedza iyo midsection.

Hwidibiro

Pamusoro pebhokisi pane diaphragm, inova mhasuru hombe ine basa rakawanda.

Kunyangwe iyo diaphragm isiri yehunyanzvi isina kuiswa semudumbu wemudumbu, inoita basa rakakosha mukudzikamisa kwepakati, nekupa yakakosha postural rutsigiro.

"Dumbu uye diaphragm zvinoshanda mukuyanana pamwe nepasi pechiuno kuchengetedza mwero wakaringana wepakati-mudumbu kumanikidza, uye kuchengetedza lumbar musana wakadzikama zvakakwana," akatsanangura Gasnick.

Uriri hwepelvic

Zvakare, pazasi pebhokisi pane yako pelvic pasi. Iyi ndiyo mhasuru inodzora kuita weti, madziro emukadzi, uye mimwe mhasuru dzechiuno (maadductors nema rotator emukati).

Sezvo nzvimbo yepelvic inowanzo kuregeredzwa, Marko anosimbisa kukosha kwekugadzirisa chero kusagadzikana pano nerubatsiro rwechiremba wepanyama. Zvikasadaro, iwe unenge usina simba mukati mako, anoyambira.

"Zvakanaka, iwe unoda kuti mativi ose ebhokisi iro ave akasimba kuitira kuti akupe simba rekupedzisira rekushanda pane zvaunogona," Marko akadaro. "Kana bonde richirwadza, kana kana iwe uchiita weti kana uchiseka kana kuhotsira, unogona kunge uine nyaya yaunoda kuti uone kwachiremba wepanyama."

Rectus abdominis

Pakati peimwe inowanzozivikanwa mhasuru yemudumbu munzvimbo yepakati pane rectus abdominis, inova mhasuru yepamberi yedumbu.

Iri boka remhasuru rinozivikanwawo senzvimbo yematanhatu-mapakeji, uye rinobatsira kuchinjika uye kukotamisa midsection yedu kumberi.

"Rectus abdominis (aka iyo matanhatu-pack) ndeimwe yemasuru edumbu akajairika ayo vanhu vanoziva," akadaro Marko. "Anomhanya akamira akadzika kubva pasi pechipfuva chako pfupa (sternum) kusvika kumusoro kwepfupa rako repabhawa."

Zvekunze uye zvemukati oblique

Kumativi emuviri kune mhasuru dzekunze uye dzemukati dzeoblique, dzinobatsira kuita mhando dzakasiyana dzekufamba mumuviri. Izvi zvinosanganisira kubatsira nekutungamira kwekukotama kana kukwenya mafambiro.

"Izvo zvemukati nekunze zvinosungirwa zvinonamira kubva pasi pembabvu cage kusvika pamusoro pechiuno, uye mesh pamwechete mufashoni yakaita X," akatsanangura Gasnick. "Kana ikabatwa, mhasuru idzi dzinobvumira torso kukotama, kutenderera, uye kumonyanisa, pamwe nekubatsira rectus abdominis mukufamba kumberi kukombama kana kukwenya."

Transversus mudumbu

Zvino, kune iyo transversus abdominis, inova mhasuru inoputira kubva kumashure kuenda kumberi mune yakatenderera tenderera.

Iyi mhasuru inoshandawo seyakadzikamisa hombe, sekumbundikira kufamba kwetsandanyama uku kunobatsira kudzora pakati nepakati uye kunopa musana kugadzikana.

Tora woenda nazvo

Nepo dumbu rekuzvimba richikonzerwa nemudumbu uye kushushikana kwemamiriro ekurapa, tsandanyama dzemudumbu dzinogona kunge dziri mhedzisiro yezvakasiyana zvinhu, zvinosanganisira diastasis recti, kusimudza uremu, uye kufema zvisirizvo panguva yekurovedza muviri.

Uye nepo paine zvinhu zvakawanda zvaunogona kuita kuti ubatise bulge yako (kutambanudza uye kuita epamoyo-inosimbisa kurovedza muviri) wega, pane nguva apo kubhururuka abs kunogona kuve mugumisiro wechimwe chinhu chakakomba.

Ona chiremba kana chero kurwadziwa munzvimbo yemudumbu kusingagadzirise, kuchipararira kune dzimwe nhengo dzomuviri, kana kuchiperekedzwa nezvimwe zviratidzo zvakaita sekuwedzera kwemwoyo, kusvotwa, uye kurutsa.