Maekisesaizi ekugadzirisa diastasis recti kumurume ndiwo ani?

Diastasis recti chirwere chinoitika apo minyoro iri pamberi pemudumbu, kazhinji inonzi "six-pack," inoparadzana. Nyaya iyi inowanzobatanidzwa nekumisikidzwa kwevakadzi, asi zvakakoshawo kutaura nezvayo murume. Zvinhu zvakati wandei zvinogona kukonzera diastasis recti, senge kuwedzera uremu zvakanyanya, kukwegura, uye mamwe maekisesaizi anoisa kumanikidza munzvimbo yemudumbu. Kuita kwakaipa uye kukwidza zvinhu zvisina kunaka zvinogona zvakare kuwedzera dambudziko iri.

Zvakakosha kubata nediastasis recti nekuti zvikonzero zvakawanda. Chekutanga, inogona kusimbisa simba repakati, zvichiita kuti mabasa ezuva nezuva nemaekisesaizi ave akaoma. Varume vane chirwere ichi vanogona kutambura nekukuvadzwa kwemusana, kuita kwakaipa, uye kusakwanisa kuita zvakanaka mumitambo. Uyezve, kusafara nekunaka kwemunhu kunogona kutungamira pakuderera kwekuzviremekedza.

Kuita maekisesaizi chaiwo akagadzirirwa diastasis recti kunogona kubatsira pakudzoreredzwa. Aya maekisesaizi anotarisa pakuvaka simba repakati uye kudzoreredza basa remunyoro. Kutevedzera chirongwa chekurovedza muviri nguva dzose hakuzongoiti chete kubatsira kugadzirisa kuparadzana asi zvakare kuvandudza hutano hwako hwese. Kunzwisisa uye kugadzirisa diastasis recti nhanho yakakosha yekunzwa zvakanaka uye kuvandudza hutano hwako semurume.

Kunzwisisa Anatomy yeDiastasis Recti

Diastasis recti chirwere chinoitika apo minyoro mikuru yemudumbu, inonzi rectus abdominis, inoparadzana. Inonyanya kuonekwa muvanhu vane pamuviri kana vakazvara asi inogona zvakare kukanganisa vamwe nekuda kwezvinhu senge kuonda kana kuita zvemuviri zvakanyanya. Heano ongororo yeanatomy inobatanidzwa mudiastasis recti:

1. Minyoro yeRectus Abdominis: Idzi ndidzo minyoro miviri mirefu, yakamira inomhanya pamberi pemudumbu. Inokonzera kukotama kwemusana uye kupa rutsigiro kumuviri. Mudiastasis recti, minyoro iyi inoparadzana pamusoro peLinea alba, tishu inobatanidza inomhanya pasi pakati pemudumbu.

2. Linea Alba: Linea alba chimiro che fibrous chinobatanidza divi rekuruboshwe nekurudyi re rectus abdominis. Panguva yekuzvitakura kana zvimwe zvinhu zvinoita kuti kumanikidza kwemudumbu kuwedzere, tishu iyi inogona kukura, zvichikonzera kuparadzana kweminyoro.

3. Madziro emudumbu: Madziro emudumbu anosanganisira rectus abdominis, obliques, uye transversus abdominis. Pamwe chete, anopa kugadzikana uye kuchengetedza kune zvikamu zvemukati. Kana diastasis recti ikaitika, kusimba kwemadziro aya kunokanganiswa, zvichikonzera kushaya simba uye matambudziko ekushanda.

4. Zvinokonzera uye Zvinokanganisa Zvinhu: pamuviri, kuwedzera uremu zvakanyanya, pamuviri yakawanda, uye kukwidza zvinhu zvinorema ndizvo zvinhu zvinowanzokonzera. Kunzwisisa anatomy yechirwere ichi ndicho kiyi yekuchigadzirisa kuburikidza nemaekisesaizi uye kurapwa kwemuviri kudzoreredza simba remunyoro uye kushanda.

Nekunzwisisa anatomy ye diastasis recti, vanhu vanogona kuziva zviratidzo zvayo zviri nani uye kutsvaga kurapwa kwakakodzera.

Maekisesaizi Anobudirira eDiastasis Recti Repair kune Varume

Diastasis recti, kunyangwe ichizivikanwa zvikuru nekukonzerwa nekumisikidzwa, inogona zvakare kukanganisa varume nekuda kwezvinhu senge kuonda, kukwidza zvinhu zvinorema, kana kumanikidza kwemudumbu kwakasimba. Kugadzirisa diastasis recti kunosanganisira maekisesaizi akatarisana anosimbisa pakati uye kubatsira kupedza pakati peminyoro ye rectus abdominis. Pazasi pane tafura yemaekisesaizi anobudirira ekugadzirisa diastasis recti muvarume:

Aya maekisesaizi anobatsira kuvaka simba muminyoro yepati uye kudzoreredza kusimba kwemudumbu, kuderedza pakati pe rectus abdominis. Kuenderera mberi, hunyanzvi chaihwo, uye kuwedzera zvishoma nezvishoma ndizvo zvinokosha pakudzoreredzwa kwakakodzera.

Kuisa Maekisesaizi eDiastasis Recti muChirongwa cheFitness

Kuisa Maekisesaizi eDiastasis Recti muChirongwa cheFitness

Kuisa maekisesaizi e diastasis recti mune chirongwa chekurovedza muviri kunokosha kune vanhu vanodzoreredzwa kubva kuchirwere ichi, kunyanya kudzoreredza simba repakati, kuvandudza kuita, uye kudzivirira kukuvara kwakawanda. Pazasi pane misoro mikuru yekuisa aya maekisesaizi zvakakodzera:

1. Kuongorora Hutano Hwako Hwezvino: Usati watanga maekisesaizi, zvakakosha kuongorora huwandu hwe diastasis recti uye kuona hutano hwako hwezvino. Izvi zvinobatsira pakusarudza maekisesaizi akakodzera uye kuve nechokwadi chekuti hausi kuzvikuvadza minyoro yemudumbu.

2. Warm-Up uye Mobility Work: Warm-up yakakodzera inokosha pakugadzirira muviri wekurovedza muviri. Tarisa pane mafambiro akapfava anokurudzira pakati uye kuvandudza kufamba, senge cat-cow stretches kana pelvic tilts.

3. Maekisesaizi Akatarisana nePakati: Isa maekisesaizi chaiwo e diastasis recti (semuenzaniso, pelvic tilts, modified planks, uye transverse abdominis breathing) muchirongwa chako. Aya maekisesaizi anofanira kuva hwaro hwekurovedza kwako, kunyanya mukutanga kwekudzoreredzwa.

4. Kuwedzera Zvishoma Nezvishoma: Kuwedzera zvishoma nezvishoma ndicho kiyi pakuisira maekisesaizi e diastasis recti. Tanga nemaitiro akapfava uye wedzera simba kana kuwedzera kuramba nekufamba kwenguva sezvo simba repakati rako richivandudza.

5. Kudzivisa Mafambiro Ane Ngozi: Mamwe maekisesaizi, senge tsika dzesit-ups kana crunches, anogona kuwedzera diastasis recti. Dzivisa izvi kusvika pakati papedzwa, uye panzvimbo pacho, tarisa pane maekisesaizi anotarisa minyoro yakadzika yepati.

6. Kuisa Mafambiro Emuviri Wese: Kana wapedza kuvaka simba rekutanga, wedzera mafambiro emuviri wese (senge squats, lunges, kana deadlifts) anokurudzira pakati, uchive nechokwadi chekuti unochengeta fomu yakakodzera uye kuita.

7. Kuenderera Mberi uye Kushivirira: Kuenderera mberi kunokosha pakurapa diastasis recti. Isa aya maekisesaizi muchirongwa chako chekurovedza muviri chevhiki nevhiki, uchitarisa kanenge katatu kusvika kana mana pavhiki. Kushivirira kunodiwa, sezvo zvinogona kutora mavhiki kana mwedzi kuti upore zvizere.

8. Kushanda neMunhu Wenyanzvi: Kana zvichibvira, shanda nemunhu anorapa kana munhu wekurovedza muviri ane hunyanzvi mu diastasis recti. Vanogona kupa mazano akasarudzika uye fomu yakarurama, vachive nechokwadi chekuti maekisesaizi anoitwa zvakachengeteka uye zvinobudirira.

Pfupiso

Kuisa maekisesaizi e diastasis recti muchirongwa chekurovedza muviri kunokosha pakuvaka simba repakati uye kudzivirira kukuvara kwakawanda. Tanga nekuongorora hutano hwako uye kutarisisa pane maekisesaizi chaiwo epakati senge pelvic tilts, modified planks, uye transverse abdominal breathing. Wedzera simba zvishoma nezvishoma uye wedzera mafambiro emuviri wese uchizvidza maekisesaizi ane ngozi senge crunches.

Kuenderera mberi uye kushivirira zvinokosha, sezvo kudzoreredzwa kunogona kutora nguva. Zvakakoshawo kushanda nemunhu wanyanzvi, senge munhu anorapa, kuti uve nechokwadi chekuti fomu yakarurama uye hunyanzvi. Nechirongwa chakarongedzwa, vanhu vanogona kudzoreredza kusimba kwemudumbu uye kuvandudza hutano hwese hwekushanda.