Yadda zaka rabu da Ciwon mara ko kumburin ciki

Wadatacce

• Menene ainihin dalilin haifar da tsokoki na ciki?
• Ayyuka marasa kyau
• Diastasis recti yayin daukar ciki
• Diastasis recti a cikin yarinta
• Waɗanne motsa jiki za ku iya yi don kuɓutar da abs?
• 1. Motsawar ƙasan farji, kamar su Kegels
• Umarni
• 2. Ayyukan motsa jiki, irin su katako
• Umarni
• 3. Ayyukan motsa jiki na bango na ciki, kamar mataccen kwaro
• Umarni
• Sauran nasihun horo na flat-ab
• Numfashi
• Mikewa
• Hydration
• Gina Jiki
• Yaushe ake ganin likita
• Game da tsokoki na ciki
• Diaphragm
• Falon mara
• Mahaifa abdominis
• Manufofin waje da na ciki
• Transversus abdominis
• Awauki

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Gano tsokoki na cikin ciki na iya zama ɗan wahala a duban farko, musamman tunda yana da sauƙi a zargi gulbin cikinku saboda kumburin ciki bayan cin babban abinci.

Koyaya, akwai mahimman abubuwan rarrabewa tsakanin yanayin duka, kamar yadda duka ciki da ƙwanƙwasawa ke haifar da abubuwa daban-daban.

Don masu farawa, kumburin ciki yakan zama mafi yawan lamuran ciki ne sanadiyyar tarin gas a cikin ciki, a cewar Makarantar Kiwon Lafiya ta Harvard. Wannan, bi da bi, yana ba wa ɓoyayyen kumburi ko ɓarna.

Hakanan za'a iya haifar da kumburin ciki ta abinci da amsawar azanci, da kuma yanayin yanayin yanayin ciki kamar cututtukan hanji da cutar celiac.

Abubuwan da ke haifar da bullar abs, a gefe guda, suna da bambanci. Misali, ciki da raunin motsa jiki suna daga cikin manyan abubuwan tasiri.

Don ganowa da kuma magance bulging abs daidai, mun buga lasisi biyu jiki lasisi da kuma mai horo na mutum ya karya duk abin da kuke bukatar sani game da kumburi abs kafin ku ci gaba zuwa ajiyan cewa likita ganawa.

Daga motsawar ab-flattening zaku iya gwadawa a gida zuwa lokacinda yakamata kuje ganin likita, karanta ƙwararrun shawarwarin su a gaba.

Menene ainihin dalilin haifar da tsokoki na ciki?

Ba kamar kumburin ciki ba, wanda yawanci yakan haifar da cututtukan ciki, ko yanayin kiwon lafiya, ƙwanƙwasa ƙwayoyin ciki na iya zama sakamakon abubuwa daban-daban na ba da gudummawa, a cewar mai ilimin kwantar da hankali na jiki Theresa Marko, PT, DPT, MS, CEIS.

Wadannan sun hada da:

• ayyukan dagawa mara kyau
• hawaye a cikin tsokoki na ciki yayin daukar ciki
• dabarun numfashi mara daidai

Ayyuka marasa kyau

Gaskiya ne cewa motsa jiki na iya haifar da ƙwayoyin ciki na ciki. Geoff Tripp, shugaban kimiyyar motsa jiki a Trainiac, ya ba da shawarar cewa ɗaga kaya masu nauyi, tare da takalmin gyaran ciki na ciki, na iya haifar da wannan yanayin.

"Sau da yawa, ba wani motsa jiki ne yake haifar da wannan ba, a'a sai dai wani lokaci inda ayyukan rashin kyau na dagawa ke haifar da ci gaban diastasis recti," in ji Tripp. Gainara nauyi mai nauyi ya kuma shimfiɗa tsokoki na ciki da kuma layin alba. "

Diastasis recti yayin daukar ciki

Hawaye a cikin jijiyoyin ciki na ciki (aka diastasis recti) na iya faruwa yayin daukar ciki, yayin da ciki ya fadada don tallafawa jariri mai girma, Marko ya ce.

Kuma yayin da mata yawanci basa jin wannan hawaye (suna faruwa a hankali yayin da jariri ya girma), Marko ya bayyana cewa zaku iya jin matsin lamba a cikin yankin ciki kuma cewa cikinku yana miƙewa da yawa.

Don kauce wa duk wani rashin jin daɗi, Marko ya ba da shawarar saka hannun jari a cikin belin ciki don taimakawa riƙe ku a duk cikinku.

Shago don bel ɗin ciki a kan layi.

Diastasis recti a cikin yarinta

Hakanan diastasis recti na iya faruwa a jarirai. A cewar kwamitin amintaccen likitan kwantar da hankali Kristen Gasnick, PT, DPT, ana iya haifa jarirai da yanayin idan sun riga sun fara haihuwa kuma tsokokin ciki ba su hade sosai ba.

Koyaya, babu ainihin buƙatar damuwa, saboda wannan yanayin gabaɗaya zai gyara kansa tare da ci gaban al'ada da haɓaka, ta bayyana.

Waɗanne motsa jiki za ku iya yi don kuɓutar da abs?

Don daidaita ƙwanƙwasa cikin ciki lafiya, Tripp ya ce motsa jiki na ƙasa, motsa jiki, da motsa jiki na motsa bango na ciki sun cancanci gwadawa. Wadannan darussan suna shiga tsokoki na ciki kuma suna taimakawa karfafawa da daidaita zuciyar ku, in ji shi.

"Stablearfafa mai ƙarfi yana da ƙarfi, kamar dai yadda ƙafafun kafa ke iya ɗaukar ƙarin nauyi," in ji shi. "Ba tare da tsayayyen ginshiƙi ba, yana da wahala a gina ƙarfi a ɗaukacin ɗagawar ku."

Don aika wannan ɗumbin bugun, gwada ƙoƙari uku na ingantaccen ƙarfin motsa jiki na ƙasa a ƙasa:

1. Motsawar ƙasan farji, kamar su Kegels

Ayyukan Kegel motsa jiki ne mai kyau don ƙarawa zuwa aikin motsa jiki na yau da kullun, Tripp ya ce, kamar yadda za a iya yin su zaune (a kan kujera ko ƙwallon motsa jiki), kwanciya, ko tsaye.

Don yin wannan aikin daidai, ka tuna tsunduma tare da riƙe tsokoki na ƙashin ƙugu. Tun da tsokoki na ƙashin ƙashin ƙugu suna buƙatar atisaye, Tripp ya ba da shawarar cewa yawanci ana buƙatar reps sosai don aikin Kegel.

Umarni

1. Gano tsokoki na ƙashin ƙugu - hanya mafi sauƙi don yin wannan ita ce ta dakatar da yin ɓoye a tsakiyar ciki.
2. Yi kwangilar tsokoki na ƙashin ƙugu ku riƙe na dakika 1 zuwa 2.
3. Yi sau 10 zuwa 20 kowane zama, kuma maimaita sau 2 zuwa 3 kowace rana.

2. Ayyukan motsa jiki, irin su katako

Tripp ya ce katako (da bambancinsu da yawa) babban misali ne na motsa jiki na isometric, saboda hanya ce mai sauƙi don taimakawa haɗuwar ɓarna.

Umarni

1. Matsayi na katako na yau da kullun yana da sauƙi akan gwiwar hannu da yatsun kafa. Idan kai ɗan farawa ne kuma ka yi tunanin wannan na iya zama da wahalar farawa da shi, fara da yin katako a kan gwiwoyin ka kuma riƙe jikinka a madaidaiciya.
2. Don yin katako daidai, tabbatar da tsunduma tsokoki na ciki da ƙwanƙwasa. Tripp ya ce "Hanya mafi sauki da za a yi tunani a kan wannan ita ce, kekar da hakarkarinku zuwa kasa sannan kuma ku ja duwawarku."
3. Yi nufin yin 2 zuwa 3 reps, riƙe don 15 zuwa 30 seconds, kuma maimaita 1 zuwa 3 sau sau a rana.

3. Ayyukan motsa jiki na bango na ciki, kamar mataccen kwaro

Horon gyaran katangar bango na ciki, kamar mataccen kwaro, wani motsa jiki ne mai kyau. Tripp ya ce suna da yanayin isometric, amma zaka iya ƙara ƙananan ƙungiyoyi (tare da hannunka ko ƙafarka) don ƙalubalantar ainihin ƙarfinka da kwanciyar hankali.

Ya kara da cewa "Abu mai kyau game da wadannan atisaye (wanda za a iya tsayawa shi kadai ko dama kafin dagawa a dakin motsa jiki) shi ne cewa su ma sun sauya zuwa kayan hawan ka, don haka ka san shiga cikin wani nauyi mai dauke da yadda za a iya karfafa zuciyar ka," .

Umarni

1. Fara da kwanciya kwance a bayanka, jawo gwiwoyinku zuwa kirjinku, lanƙwasa gwiwoyinku zuwa digiri 90, kuma kai hannayenku sama.
2. Abu na gaba, fara tsunduma zuciyar ka ta hanyar jan jijiyar haƙarka da ƙashin ƙugu. Wannan zai tura bayanka cikin ƙasa. Yi ƙoƙari mafi kyau don kada a juya baya daga ƙasa.
3. Bayan haka, a cikin yanayin sarrafawa, kai hannu ɗaya ƙasa zuwa ƙasa, kai sama sama da kanku, yayin da kuke ƙasa da ƙafafun baya. Koyaushe tabbatar da sauya bangarorin ɗaya bayan ɗaya, saboda wannan yana taimakawa wajen kiyaye ainihin kwanciyar hankali.
4. Imoƙarin yin saiti 2 na maimaita 6 zuwa 10, sau 1 zuwa 3 kowace rana.

Sauran nasihun horo na flat-ab

Don kiyaye ɓoyewarka cikin sifa mai kyau a wannan bazarar, Tripp ya ba da shawarar cewa akwai wasu shawarwarin horarwa na ababen hawa don kiyayewa, banda aiki. Wadannan sun hada da:

• numfashi
• mikewa
• kiyaye matakan hydration masu dacewa
• dace abinci mai gina jiki

Numfashi

Kodayake numfashi yana da mahimmanci ga rayuwa, numfashi da kyau yayin motsa jiki yana da mahimmanci don ci gaba da haɓaka, a cewar Tripp.

"Lokacin da muke aiki, ƙwayoyinmu na buƙatar adadin oxygen mai yawa don yin aiki yadda ya kamata," in ji shi. "Ta hanyar numfashi ba daidai ba, ko riƙe numfashinka a lokacin da ba daidai ba, kana rage ƙwayoyin ka da ƙwaƙwalwar oxygen, kuma ka haɓaka haɗarin ka na raunin da ya faru."

Don kauce wa duk wani rauni na ciki yayin aiki, Tripp ya ba da shawarar fitar da numfashi yayin da kake motsa kanka, musamman lokacin da kake ɗaga wani abu mai nauyi.

Samun matsayi mai tsayi tare da ƙafafunku yana kuma taimakawa wajen tabbatar da cewa kashin baya ya zama tsaka tsaki, tunda ba kwa son bayan ku ya ruɗe. In ba haka ba, za ku sami matsala lokacin daidaita ƙashin ƙugu da kashin baya, saboda ƙananan ciki za su faɗaɗa kuma su shimfiɗa.

Mikewa

Mikewa wani muhimmin abu ne cikin ci gaban ciki da haɓaka, Tripp yayi bayani.

"Mikewa yana tsawaita tsokar tsoka kuma yana kara sassauci, yana ba da damar duka ayyukan da suka karu, da kuma samar da mafi girman motsi da murmurewa," in ji shi.

Hydration

Ko da kasancewa cikin ruwa wani mahimmin abu ne don daidaita rauninku saboda dalilai da yawa, Tripp yayi bayani.

"Zama cikin ruwa yana kara karfin kuzari, yana rage yawan ci, sannan kuma yana taimakawa rasa kitse a ciki," in ji shi.

Don kasancewa cikin ruwa a duk lokacin da kuke motsa jiki, Tripp ya ba da shawarar cewa kyakkyawan tsarin shayarwa don tunawa shine cinye rabin nauyin jikinku a cikin ogin ruwa a rana.

Lokacin motsa jiki, yana ba da shawarar ƙara wannan adadin da oda 12 zuwa 24 a kowace awa dangane da buƙatun.

"Aarin aikin da ya fi tsayi tsayi a cikin zafi zai buƙaci ƙarin ruwa, kazalika da maye gurbin lantarki, saboda haka za a iya samun rage tsoka," in ji shi. "Saukad da ruwa kashi 1 zuwa 3 zai shafi aikinku kwarai da gaske, saboda haka yana da muhimmanci a ci gaba da kasancewa cikin ruwa a kodayaushe da kuma lokacin motsa jiki, tare da cika matsakaicin ruwa."

Gina Jiki

Duk da yake motsa jiki yana da mahimmanci wajen kiyaye isasshen lafiyar jiki, Marko ya ce akwai lokacin da zama da cincin abune bai isa ba.

Yin aiki, da rashin yin canje-canje masu dacewa, alal misali, na iya haifar da matsala ga layinku, in ji ta, saboda yana ba da damar ƙirƙirar tsoka a babban yankin ciki.

Marko ya ce "Idan wani ya yi kurum kawai, kuma bai yi komai ba don rage kiba, za su iya bayyana don kara girman cikinsu da kuma kara karfinsu." "Don rage girman cikinka, mutum na buƙatar rasa nauyi, saboda yana aiki don rage girman ciki a inci."

Mayar da hankali kan cin abinci mai ƙoshin lafiya don haɓaka aikin motsa jikin ku kuma ku guje wa abincin da ke haifar da gas, kamar su kayan lambu a cikin dangin kabeji, busasshen wake, da lentil.

Yaushe ake ganin likita

Kodayake Gasnick ya ba da shawarar cewa tsokoki na ciki da ke haifar da rashin numfashi yayin motsa jiki yawanci ba su da kyau ba tare da jin daɗi ba amma a zahiri suna da zafi, akwai lokutan da wannan yanayin zai iya zama wani abu mai tsanani.

Misali, Marko ya ba da shawarar cewa ya kamata ka ga likita (ko kuwa likita na jiki) idan:

• jin zafi a bangon ciki
• ji yana zafi yayin motsawa ko ɗaga wani abu
• ji ba za ku iya sarrafa tsakiyar ku ba yayin ayyukan yau da kullun

Hakanan, Gasnick ya kara da cewa zaku kuma tuntuɓi likita idan ciwon a cikin ku yana yaɗuwa zuwa yankunan ƙananan baya, duwawu, gindi, da ƙafafu, kuma yana tare da ƙarin bugun zuciya, saurin kai, rikicewa, tashin zuciya, damuwa, da amai.

Waɗannan na iya zama alamun gargaɗi na ɓarkewar jijiyoyin ciki, in ji ta, wanda mummunan yanayi ne da zai iya haifar da barazanar rai idan fashewa ta auku.

Game da tsokoki na ciki

Don samun ƙarin fahimtar abubuwan da ke haifar da bulging abs, yana da mahimmanci a fahimci menene ire-iren tsokokin ciki da kuma irin rawar da suke takawa a jikin mutum.

Don farawa, tsokoki na ciki wani ɓangare ne na ɓangaren jiki ko tsaka-tsaki. Galibi suna nuna sama da ƙasa, gaba da baya, da kuma ɓangarorin biyu.

Wannan yana taimakawa wajen duban tsokar cikinka kamar akwati, Marko yayi bayani, saboda yana dauke da bangarori daban-daban na tsokoki wadanda zasu taimaka wajen amintar da tsakiyar.

Diaphragm

A saman akwatin akwai diaphragm, wanda yake babbar tsoka ce wacce ke da babban nauyi.

Kodayake diaphragm ba a fasaha ba a keɓance shi azaman tsoka na ciki, amma yana taka muhimmiyar rawa a cikin tabbatar da kwanciyar hankali, ta hanyar samar da mahimmin tallafi na bayan gari.

Gasnick ya ce "Abubuwan ciki da diaphragm suna aiki tare tare da duwawun kasan don kiyaye matsakaiciyar matsin ciki, da kuma kiyaye dutsen lumbar yadda ya kamata."

Falon mara

Sabanin haka, a ƙasan akwatin ita ce ƙashin ƙugu. Waɗannan su ne tsokoki waɗanda ke kula da fitsari, bangon farji, da wasu tsokoki na ƙugu (masu shigar da ciki da masu juyawa na ciki).

Tunda yawancin lokuta ana yin watsi da yankin ƙashin ƙugu, Marko ya jaddada mahimmancin magance duk wani rashin aiki a nan tare da taimakon mai ilimin kwantar da hankali na jiki. In ba haka ba, ba za ku sami iko da gaske a cikin zuciyarku ba, in ji ta.

Marko ya ce "A duniyance, kuna son dukkan bangarorin wannan akwatin su zama masu karfi domin baku cikakken iko na aiki mafi kyau," "Idan jima'i yana da zafi, ko kuma idan kayi fitsari lokacin da kake dariya ko atishawa, kana iya samun wata matsala wacce kake bukatar ganin likita a jiki."

Mahaifa abdominis

Daga cikin mafi yawan sanannun tsokoki na ciki a cikin jijiyar yankin akwai ƙwallon ƙafa, waɗanda sune tsokoki na ciki na gaba.

Wannan rukuni na tsokoki kuma an san shi da yanki na fakiti shida, kuma yana taimakawa sassauƙa da lanƙwasa tsakiyarmu gaba.

Marko ya ce "Gyaran rufin ciki (wanda aka hada da fakiti shida) na daya daga cikin tsokoki na ciki wadanda mutane suka sani." "Suna tafiya a tsaye daga kasan kirjin ka (sternum) zuwa saman kashin ka."

Manufofin waje da na ciki

A gefen jiki akwai tsokoki na waje da na ciki, wadanda ke taimakawa wajen aiwatar da nau'ikan motsi a cikin jiki. Wannan ya hada da taimakawa ta hanyar turawa lankwasawa ko murkushewar motsi.

"Manufofin ciki da na waje sun makala daga ƙasan haƙarƙarin haƙƙin haƙƙin har zuwa ƙashin ƙugu, kuma su haɗu wuri ɗaya cikin salon mai fasalin X," in ji Gasnick. "Lokacin kwangilar, wadannan jijiyoyin suna ba da damar gawar ta lankwasa, juyawa, da juyawa, tare da taimaka ma hanji mai juji wajen aiwatar da lankwasawar gaba ko murkushewa."

Transversus abdominis

Sannan, akwai abdominis mai jujjuyawa, wanda shine tsoka da ke nadewa daga baya zuwa gaba cikin motsi madauwari.

Wannan tsoka kuma tana aiki azaman babban dattako, kamar yadda motsin wannan tsoka yake taimakawa wajen sarrafa tsakiyar mu kuma ya samar da kashin baya da kwanciyar hankali.

Awauki

Duk da yake kumburin ciki yana faruwa ne saboda wahala na ciki da kuma yanayin kiwon lafiya, ƙwanƙwasa tsokoki na ciki na iya zama sakamakon abubuwa daban-daban, gami da diastasis recti, ɗaga nauyi, da numfashi mara kyau yayin motsa jiki.

Kuma yayin da akwai abubuwa da yawa da zaku iya yi don daidaita kumburin ku (shimfidawa da aiwatar da motsa jiki mai ƙarfi) da kanku, akwai lokutan da bulging abs na iya zama sakamakon wani abu mafi tsanani.

Duba likita idan duk wani ciwo a yankin na ciki bai warware ba, ya bazu zuwa sauran sassan jiki, ko kuma yana tare da wasu alamu kamar ƙaruwar bugun zuciya, tashin zuciya, da amai.