Ziyini ezemidlalo zokulungisa ukwahlukana kwemisipha yasemadolweni kumadoda?
Ukwahlukaniswa kwemisipha yesisu (diastasis recti) kuyisimo lapho imisipha engaphambili yesisu, evame ukubizwa ngokuthi "i-six-pack," ihlukaniswa khona. Le nkinga ivame ukuxhumene nokukhulelwa kwabesifazane, kodwa kubalulekile nokuyikhuluma ngayo kubantu. Izinto eziningi zingabangela ukwahlukaniswa kwemisipha yesisu, njengokuthola isisindo esiningi, ukuguga, kanye nokuzivocavoca okubekela ingcindezi endaweni yesisu. Ukuma okubi nokuphakamisa izinto ngokungalungile kungase futhi kuhlanganyele kule nkinga.
Kubalulekile ukubhekana nokwahlukaniswa kwemisipha yesisu ngezizathu eziningi. Okokuqala, kungonakalisa amandla akho okusekela umzimba, okwenza imisebenzi yansuku zonke kanye nokuzivocavoca kube nzima. Amadoda aneleli simo angase abhekane nobuhlungu behlombe, ukuma okubi, kanye namandla ambalwa okusebenza kahle kwezemidlalo. Ngaphezu kwalokho, ukungazizwa ukhululekile ngokubonakala kwakho kungabangela ukuzithemba okuphansi.
Ukuzivocavoca okuqondisiwe okuqondisiwe ekwahlukaniseni kwemisipha yesisu kungasiza ekuphulukiseni. Le miqondo yokuzivocavoca igxile ekwakheni amandla okusekela umzimba nokubuyisela umsebenzi wemisipha. Ukulandela uhlelo olujwayelekile lokuzivocavoca ngeke kuphele nje ngokulungisa ukuhlukaniswa kodwa futhi kuthuthukise impilo yakho yonke. Ukuqonda nokubhekana nokwahlukaniswa kwemisipha yesisu kuyisinyathelo esibalulekile sokuzizwa kangcono nokwenza impilo yakho ibe ngcono njengendoda.
Ukuqonda Ukwakheka Komzimba Kokwahlukaniswa Kwemisipha Yesisu
Ukwahlukaniswa kwemisipha yesisu kuyisimo lapho imisipha emikhulu yesisu, ebizwa ngokuthi i-rectus abdominis, ihlukaniswa khona. Kubonakala kakhulu kubantu abakhulelwe noma abasanda kubeletha kodwa kungase futhi kuthonye abanye ngenxa yezinto ezinjengobushelelezi noma umsebenzi onzima womzimba. Nansi ingqikithi yokwakheka komzimba ehilelekile ekwahlukaniseni kwemisipha yesisu:
Imisipha ye-Rectus Abdominis: Lezi yimisipha emibili emide, eqondile ehamba phambili kwesisu. Ziyona ezikhombisa umgogodla futhi zisekele umzimba. Ekwahlukaniseni kwemisipha yesisu, le mi sipha ihlukaniswa nge-linea alba, i-connective tissue ehamba phansi phakathi kwesisu.
I-Linea Alba: I-linea alba yisakhiwo esinobukhulu obukhulu obuhlanganisa izinhlangothi ezombili ze-rectus abdominis. Ngesikhathi sokukhulelwa noma ezinye izinto ezikhuphula ingcindezi yesisu, leli thishu lingatshintsha, okuholela ekuhlukaniseni kwemisipha.
Udonga Lwesisu: Udonga lwesisu luqukethe i-rectus abdominis, i-obliques, ne-transversus abdominis. Ngokuphelele, zinikeza uzinzo nokuvikela izitho zangaphakathi. Uma kwenzeka ukwahlukaniswa kwemisipha yesisu, ubuqotho baleli donga buye bulahlekelwe, okungabangela ubuthakathaka nezingqinamba zokusebenza.
Izimbangela Nezinto Ezingozi: ukukhulelwa, ukwanda okukhulu kwesisindo, ukukhulelwa okuningi, kanye nokuphakamisa izinto ezisindayo kuyizimbangela ezivamile. Ukuqonda ukwakheka komzimba kwalesi simo kubalulekile ekusikweleni ngokuzivocavoca kanye ne-physical therapy ukubuyisela amandla emisipha kanye nokusebenza kahle.
Ngokuqonda ukwakheka komzimba kokwahlukaniswa kwemisipha yesisu, abantu bangakwazi ukuqaphela kangcono izimpawu zayo nokufuna ukwelashwa okufanele.
Ukuzivocavoca Okuphumelelayo Kokulungisa Ukwahlukaniswa Kwemisipha Yesisu Kumadoda
Ukwahlukaniswa kwemisipha yesisu, nakuba kuvame ukuxhumene nokukhulelwa, kungase futhi kuthonye amadoda ngenxa yezinto ezinjengobushelelezi, ukuphakamisa izinto ezisindayo, noma ukucindezela okukhulu kwesisu. Ukulungisa ukwahlukaniswa kwemisipha yesisu kuhilela ukuzivocavoca okuqondisiwe okuqinisa umzimba futhi kusize ukuvala igebe phakathi kwemisipha ye-rectus abdominis. Ngaphansi kukhona ithebula lokuzivocavoca okuphumelelayo kokulungisa ukwahlukaniswa kwemisipha yesisu kumadoda:
Ukuzivocavoca | Inkulumo | Izinzuzo |
|---|---|---|
Ukujikeleza kwe-Pelvic | Lala ngemuva ngamadolo agobile nezinyawo ezimile phansi. Qinisa umzimba wakho bese uqhumisa i-pelvic yakho phezulu. Gcina okwesikhashana, bese uphumula. | Kuqinisa i-abs engezansi futhi kuthuthukisa uzinzo lomzimba. |
I-Modified Plank | Qala ngesimo se-forearm plank kodwa wehlele emadolweni akho ukuze ungacindezeli kakhulu. Gxila ekuqiniseni umzimba. | Kuqinisa umzimba wonke ngaphandle kokucindezela okukhulu. |
Ukuphuma komoya kwe-Transverse Abdominis | Hlala noma ulale phansi. Phakama ngokujulile bese ugxila ekudonsa isisu sakho siye emgogodleni ngesikhathi sokuphefumula. | Kugxilisa imisipha ejulile yomzimba (i-transversus abdominis) ukusekela udonga lwesisu. |
Ukuslayida Kwezinyawo | Lala ngemuva ngamadolo agobile. Kancane kancane uslayide inyawo elilodwa, ugcine umgogodla wakho uqondile phansi. Shintsha izinyawo. | Kusiza ukuqalisa umzimba ngenkathi ugcina umgogodla oqondile. |
I-Bridge Pose | Lala ngemuva ngamadolo agobile nezinyawo ezimile phansi. Phakamisa i-hips yakho ukwenza umugqa oqondile kusuka emahlombe akho kuya emadolo akho. | Kuqinisa i-glutes, umgogodla ongaphansi, kanye nemisipha yomzimba. |
I-Bird-Dog | Qala ngezandla nezinyawo. Yandisa ingalo elilodwa phambili ngesikhathi esifanayo uyandisa unyawo oluhlukile emuva, ugcine umzimba wakho uqinisile. Shintsha izinhlangothi. | Kuthuthukisa ibhalansi nozinzo ngenkathi uqalisa umzimba wonke. |
Le miqondo yokuzivocavoca iyasiza ekwakheni amandla emisipha yomzimba nokubuyisela ubuqotho besisu, ukunciphisa igebe le-rectus abdominis. Ukuzinza, indlela efanele, kanye nokuqhubeka kancane kubalulekile ekuphulukiseni okuphumelelayo.
Ukuhlanganisa Ukuzivocavoca Kokwahlukaniswa Kwemisipha Yesisu Kuhlelo Lokuzivocavoca
Ukuhlanganisa Ukuzivocavoca Kokwahlukaniswa Kwemisipha Yesisu Kuhlelo Lokuzivocavoca
Ukuhlanganisa ukuzivocavoca kokwahlukaniswa kwemisipha yesisu kuhlelo lokuzivocavoca kubalulekile kubantu abaphulile kuleli simo, ikakhulukazi ukubuyisela amandla omzimba, ukuthuthukisa ukuma, nokunciphisa ukulimala okuqhubekayo. Ngaphansi kukhona izihloko ezibalulekile zokufaka le miqondo yokuzivocavoca ngempumelelo:
Ukuhlola Izinga Lakho Lokuzivocavoca: Ngaphambi kokuqala ukuzivocavoca, kubalulekile ukuhlola ubukhulu bokwahlukaniswa kwemisipha yesisu nokubona izinga lakho lokusebenza lomzimba. Lokhu kusiza ekukhetheni ukuzivocavoca okufanele nokuqinisekisa ukuthi awucindezeli imisipha yakho yesisu.
Ukuzivocavoca Okuqala Nokusebenza Komzimba: Ukuzivocavoca okuqala kubalulekile ekulungiseleleni umzimba ukuzivocavoca. Gxila ezinyathelweni ezilula ezivusa umzimba futhi zithuthukise ukusebenza komzimba, njengokuqhumisa i-cat-cow noma ukujikeleza kwe-pelvic.
Ukuzivocavoca Okuqondisiwe Emzimbeni: Faka ukuzivocavoca okuqondisiwe ekwahlukaniseni kwemisipha yesisu (isib. ukujikeleza kwe-pelvic, i-modified planks, kanye nokuphuma komoya kwe-transverse abdominis) kuhlelo lwakho. Le miqondo yokuzivocavoca kufanele ibe yisisekelo sokuzivocavoca kwakho, ikakhulukazi emazingeni okuqala okuphulukisa.
Ukuqhubeka Kancane: Ukuqhubeka kubalulekile uma uhlanganisa ukuzivocavoca kokwahlukaniswa kwemisipha yesisu. Qala ngezinyathelo ezilula bese ukhulisa izinga noma ubeke ukomelela ngokuhamba kwesikhathi njengoba amandla omzimba wakho ephulukana.
Ukugwema Ukuzivocavoca Okungozi: Ezinye izinhlobo zokuzivocavoca, njengokuhlala phansi noma ukuqhumisa, kungenza ukwahlukaniswa kwemisipha yesisu kube sibi. Gwema lezi kuze kube yilapho igebe livaliwe, kunalokho, gxila ekuzivocavoca okuqondisiwe emisipha ejulile yomzimba.
Ukuhlanganisa Ukuzivocavoca Komzimba Wonke: Uma usuqambe amandla esisekelo, engeza ukuzivocavoca komzimba wonke (njengokuhlala phansi, ukugoba, noma ukuphakamisa) okuqondisiwe emzimbeni, uqinisekise ukuthi ugcina ifomu elifanele nokuma.
Ukuzinza Nokubekezela: Ukuzinza kubalulekile ekuphulukiseni ukwahlukaniswa kwemisipha yesisu. Faka le miqondo yokuzivocavoca kuhlelo lwakho lweviki lokuzivocavoca, uqonde okungenani izikhathi ezintathu kuya kwezine ngeviki. Ukubekezela kuyadingeka, njengoba kungathatha amasonto noma izinyanga ukuphulukisa ngokuphelele.
Ukusebenza Nochwepheshe: Uma kungenzeka, sebenza nochwepheshe we-physical therapy noma uchwepheshe wokuzivocavoca oqeqeshwe ekwahlukaniseni kwemisipha yesisu. Bangakunikeza isiqondiso esiqondisiwe nefomu elifanele, ukuqinisekisa ukuthi ukuzivocavoca kwenziwa ngokuphepha nangokuphumelelayo.
Isifinyeto
Ukuhlanganisa ukuzivocavoca kokwahlukaniswa kwemisipha yesisu kuhlelo lokuzivocavoca kubalulekile ekwakheni amandla omzimba nokunciphisa ukulimala okuqhubekayo. Qala ngokuhlola izinga lakho lokusebenza lomzimba bese ugxila ekuzivocavoca okuqondisiwe emzimbeni njengokuqhumisa i-pelvic, i-modified planks, kanye nokuphuma komoya kwe-transverse abdominal. Kancane kancane khulisa izinga futhi engeza ukuzivocavoca komzimba wonke ngenkathi ugwema ukuzivocavoca okungozi njengokuqhumisa.
Ukuzinza nokubekezela kubalulekile, njengoba ukuphulukisa kungathatha isikhathi. Kubalulekile futhi ukusebenza nochwepheshe, njengochwepheshe we-physical therapy, ukuqinisekisa ifomu elifanele kanye nendlela. Ngokuqondisa okuhlelekile, abantu bangabuyisela ubuqotho besisu futhi bathuthukise ukusebenza kahle komzimba.
Umshwana wokuzihlangula: I-August iyinkundla yolwazi lwezempilo futhi izimpendulo zayo azihlanganisi iseluleko sezokwelapha. Njalo thintana nochwepheshe bezokwelapha onelayisensi eduze nawe ngaphambi kokwenza noma yiluphi ushintsho.