Boikoetliso ba Abs bo ka Thusang ho Folisa Diastasis Recti

Litaba

• Mokhoa oa ho folisa
• TVA Meea
• Borokho
• TheraBand Arm Hull
• Lipompo tsa menoana
• Li-slide tsa Serethe
• Clams
• Tlhahlobo bakeng sa

Nakong ea bokhachane, 'mele oa hau oa feta haholo ea liphetoho. Mme leha o na le tumelo ea batho ba tummeng ba li-tabloid, bakeng sa mamas a macha, ho beleha ha ho bolele hore ntho e ngoe le e ngoe e khutlela setloaeling. (Hape ha ho utloahale ho khutlela boima ba hau ba pele ho bokhachane, joalo ka ha tšusumetso ea 'mele Emily Skye e paka phetoho ena ea metsotsoana e' meli.)

Ebile, lipatlisiso li fana ka maikutlo a hore kae kapa kae ho tloha ho e le 'ngoe ho isa ho tse peli ho tse tharo tsa basali ba na le boemo bo tloaelehileng ba kamora' bokhachane bo bitsoang diastasis recti, moo mesifa ea hau ea mpa le le letona e arohaneng.

"Mesifa ea li-rectus ke mesifa ea 'strap' e theohang ho tloha nthong ho ea masapong a pubic," ho hlalosa Mary Jane Minkin, M.D., moprofesa oa bongaka oa tsa pelehi, mafu a basali le mahlale a ho ikatisa Univesithing ea Yale. "Ba re thusa ho re boloka re eme hantle 'me ba tšoara limpa tsa rona ka hare."

Ka bomalimabe, ka bokhachane, mesifa ena e tlameha ho otlolla hanyane. "Ho basali ba bang, ba otlolla ho feta ba bang 'me ho thehoa lekhalo. Likahare tsa mpa li ka' ntša" pakeng tsa mesifa, joalo ka hernia, "o re.

Litaba tse monate ke hore ho fapana le hernia, moo mala a hao a ka tsoang ka mokotleng oa hernia mme a ts'oarella, seo ha se etsahale ka diastasis, Dr. Minkin oa hlalosa. Mme diastasis hangata ha e bohloko (leha o kanna oa utloa bohloko ba ho opeloa ke mokokotlo haeba mesifa ea hau e otlolohile mme e sa sebetse ka tsela eo e neng e tloaetse). Leha ho le joalo, empa haeba u utloa bohloko, u kanna oa hlaha u le moimana leha e le likhoeli kamora ho ba le ngoana oa hau, eo ka ho hlakileng e ka bang 'molai oa boits'epo bakeng sa bo-mme ba bacha.

Sena ke sona se ileng sa etsahalla Kristin McGee, morupeli oa yoga le Pilates ea New York, kamora ho beleha mafahla. "Likhoeli tse 'maloa ka mor'a ho beleha, ke ile ka theola boima ba' mele boo ke bo fumaneng, empa ke ne ke ntse ke e-na le mokotla ka holim'a konopo ea mpa mme ke ne ke shebahala ke le moimana, haholo-holo ho ella qetellong ea letsatsi."

Dr. Minkin o hlokomela hore basali ba nang le mafahla ba ka ba kotsing e kholo ea diastasis recti, kaha mesifa e ka otloloha le ho feta.

Mokhoa oa ho folisa

Litaba tse monate? Ho sa tsotellehe boemo ba hau, ho na le mehato e itseng eo u ka e nkang pele le ka mor'a lesea ho thusa ho qoba (kapa ho sebetsana le) diastasis.

Ntlha ea pele, leka ho lula haufi le boima ba 'mele ba hau bo loketseng pele u ima' me u leke ho lula ka har'a boima ba 'mele boo doc ea hao e u khothalletsang bona nakong ea bokhachane, ho hlahisa Dr. Minkin.

Haeba o ntse o tšoeroe ke diastasis kamora selemo, Dr. Minkin o hlokomela hore o ka nahana hape ka ho etsoa opereishene ea ho kopanya mesifa hape, leha ho le joalo, o re sena ha se liperesente tsa 100 tse hlokahalang. "Ha se kotsi ea bophelo bo botle, kahoo ha ho na kotsi e kholo ea ho e hlokomoloha. E hlile e itšetlehile ka hore na u khathatsehile hakae ke eona."

Boikoetliso le bona bo ka thusa. Boikoetliso bo bongata ba ab (pele, nakong, le ka mor'a boimana) bo sebetsa ho matlafatsa mesifa ea rectus, ho loana le ho otlolla ho ka bang teng. Ka pokello e nepahetseng ea boikoetliso, McGee o re o ile a khona ho folisa diastasis ntle le ho buuoa.

U tlameha feela ho ba hlokolosi ho tsepamisa maikutlo ho tse tla u thusa ho u matlafatsa le ho u folisa ho bolokehileng tsela. "Ha o ntse o folisa diastasis ea hau, o batla ho qoba boikoetliso bofe kapa bofe bo behang khatello e ngata haholo mpeng mme bo ka baka mpa hore e khoune kapa dome," ho bolela McGee."Li-crunches le mapolanka li lokela ho qojoa ho fihlela o ka boloka abs ea hau e ts'oeroe mme o qobe ho ts'oaroa." U boetse u batla ho qoba li-backbends kapa eng kapa eng e ka etsang hore mpa e otlolle ho feta, o re.

'Me haeba u na le diastasis, tsepamisa maikutlo tabeng ea ho hula abs ea hao hammoho le nakong ea mesebetsi ea letsatsi le letsatsi ('me u be hlokolosi ha u hlokomela hore ho na le metsamao e itseng e u tšoenyang), ho bolela McGee. Empa kamora ho fumana lebone le letala ho ob-gyn ea hau (hangata libekeng tse ka bang 'ne ho isa ho tse tšeletseng kamora lesea), basali ba bangata ba ka qala ho etsa marokho a bonolo a letheka mme a tloha McGee a reretsoeng ho tiisa bohare le ho folisa diastasis ho bonolo, e sebetsang tsela.

TVA Meea

Kamoo u ka e etsang: Lula kapa u paqame ebe u hula moea ka nko ho kena 'meleng le mahlakoreng a thekeng. Ho exhale, bula molomo 'me u ntše molumo "ha" khafetsa ha u ntse u tsepamisitse maikutlo likhopong tse hulanang' me letheka le fokotseha.

Hobaneng e sebetsa: "Sena se bohlokoa haholo hobane phefumoloho e hokahane haholo le mantlha, mme kamora ho ba le ngoana, likhopo tsa hau li buleha ho bula sebaka," ho bolela McGee. (Re-) ho ithuta ho phefumoloha ka diaphragm ho lumella sebaka hore se qale ho khutlela hammoho, o re.

Borokho

Kamoo u ka e etsang: Robala u shebane, mangole a kobehile, a arohane ka bophara ba noka, maoto a kobehile (hula menoana holimo ho ea fihla liropeng le fatše), le matsoho ka mahlakoreng. Tšoaea kahare 'me u phunyeletse ka lirethe ho phahamisa letheka (qoba ho feta morao), ho penya glutes. Beha bolo pakeng tsa lirope ebe u e penya ho eketsa bothata.

Hobaneng e sebetsa: "Ho marokho, ho bonolo haholo ho hulela konopo ea mpa mokokotlong le ho fumana noka e sa jeleng paate," ho bolela McGee. Tsamaiso ena e boetse e matlafatsa letheka le glutes, tse ka thusang ho ts'ehetsa sebaka sohle sa rona sa mantlha.

TheraBand Arm Hull

Kamoo u ka e etsang: Tšoara TheraBand ka pel'a 'mele ka bophahamo ba mahetla 'me u hule lebanta ha u ntse u bokella limpa ho ea holimo le ho hula likhopo hammoho. Tlisa sehlopha ka holim'a hlooho ebe u khutlela mahetleng ebe u se pheta.

Hobaneng e sebetsa: "Ho sebelisa sehlopha ho re thusa hore re kopanele le ho utloa mala a rona," ho bolela McGee.

Lipompo tsa menoana

Kamoo u ka e etsang: Ho robala ka mokokotlo, phahamisa maoto ho ea holim'a tafole ka ho khumama ka likhato tse 90 ka mangole. Tlanya menoana fatše, maoto a fapanyetsana.

Hobaneng e sebetsa: McGee o re: "Hangata re phahamisa maoto a rona ho tloha hip flexors kapa quads. "Ts'ebetso ena e re thusa ho nka karolo ea mantlha e tebileng ho utloa khokahano eo hore re lule re le matla mokokotlong oa rona ha re ntse re tsamaisa maoto le matsoho."

Li-slide tsa Serethe

Kamoo u ka e etsang: Ho paqama ka mokokotlo maoto a kobehile, butle-butle lelefatsa leoto le le leng pele ho moseme, o le leketlisa ka holim'a mokato, ha o ntse o boloka letheka le ntse le eme le holimo. Koba leoto morao ebe u pheta ka lehlakoreng le leng.

Hobaneng e sebetsa: "Ha re etsa tsena, re qala ho utloa bolelele ba maoto le matsoho ha re ntse re lula re hokahane le mantlha," ho bolela McGee.

Clams

Kamoo u ka e etsang: Robala ka lehlakore letheka le mangole li kobehile ka likhato tse 45, maoto a koaletsoe. Ho boloka maoto a kopane, phahamisa lengole holimo ka hohle kamoo ho ka khonehang ntle le ho sisinya noka. Se ke oa lumella leoto le tlase hore le tlohe fatše. Emisa, ebe u khutlela sebakeng sa ho qala. Pheta. Beha lebanta ho potoloha maoto ka bobeli ka tlase ho mangole ho eketsa bothata.

Hobaneng e sebetsa: McGee o re: "Mosebetsi oa ho robala ka thoko joalo ka" clams "o sebelisa" oblique "le ho tiisa letheka le lirope tsa kantle.

Tlhahlobo bakeng sa