Kuzadzikisa zvakanyatsozivikanwa abs ndiyo chinangwa chakakurumbira chevarume nevakadzi. Kuita shanduko mukudya uye miitiro yekurovedza muviri ndiyo nzira yakanakisisa yekuona zvibereko zvevanhu vazhinji. Zvisinei, kune maqembu anosarudza anoshanda zvakaoma asi achiri kukwanisa kuita abs yakaitwa mukicheni.
Kurwisa Mumimba
Zvidzidzo zvinoratidza izvo zvatinodya zvinonyanya kutarisira kukwanisa kwedu kuona muscle tsanangudzo. Zvokudya zvinovaka muviri zvinogona kuve zvakakura zvakasvika 80% zvichienzanisa nekushanda kwe20% kuti zvione kana musuru wedu uchaonekwa kana kuvanzwa pasi pehuwandu hwemafuta.
Izwi rakakurumbira rokuti " Abs Rakaitwa MuKikicha " rinoratidzika kunge rakatsigirwa nehuchapupu, asi pane zviitiko apo izvi zvisingaiti. Vanhu vazhinji vanotambudzika nekuderedza mafuta emimba asina kubatana nekudya kwekudya. Vamwe vanovhiringidzika nekusununguka kweganda remuviri kubva pakurema kwekureruka. Iko kicheni zvechokwadi haigoni kuuya kununura mumatambudziko ose.
Izvi zvikonzero zvinotevera ndezvimwe zviitiko zvepamusoro nei nei abs isingaiti nguva dzose mukicheni.
Kusvitsa
Kuenda kumwedzi kunounza kuchinja kwemuviri, kunyanya kunenge pakati pekati. Avo vanotya " menopot" ndeyechokwadi yevakadzi vakawanda. Kupera muestrogen kunounza mafuta kusvika pakati nepakati pakuedza kutora hormone. Fati inotakura isrogen uye muviri unoda kuisa zvinhu pane zvaunoda kana kuti unofunga kuti unobatsira. Kungofanana nemuviri wedu kuenda kunoshanda kugadzirisa rakaputsika pfupa, rinoisa mafuta kumativi edu kuitira kugadzirisa eserogen yedu.
Kutsvakurudza uye kuongororwa kwechipatara zvinoratidza vakadzi ve postmenopausal "vane huwandu hwakawanda hwemukati-musana kuenzaniswa nevakadzi vanotungamira vana." Izvi hazvirevi kupinza muchero semukadzi wechikadzi asi zvinoda kunyatsoteerera kurarama mararamiro akanaka.
Zvinokurudzirwa kuwedzera zvekudya zvinobatsira kuti kuderedza zviratidzo zvekumuka kwemwedzi. Nguva dzose kurovedza muviri kunorayirwawo kurwisa izvo zvisingagoni kugadzirirwa mukicheni. Iva wako wekuchengeta utano wehutano uye uchengetedze mapepa akawandisa nekuverenga nyaya pamusoro pekugadzirisa uremu hunoita pakuguma.
Kuwedzerwa Kurasikirwa Kweutema
Kunyanya kuwandisa, kuoma kana kuwedzerwa kuwedzera kuwanda panguva yekuzvitakura kunogona kuita kuti zvisingadi kuwanikwa mumimba. Dambudziko rinowanzobva rakasununguka ganda remuviri kwete kushamwaridzana shure kwekurema kwekureruka zvakanyanya pasinei nezvinoitwa mukicheni.
Zvidzidzo zvinoratidza varwere vanorasikirwa nehuwandu hwehuwandu hunorema vanogona kunetseka neganda redundancy (rusina kuchena). Nzvimbo dzakanyanya kunetseka ndezvemuviri mudumbu, mabako, mazamu, maoko epamusoro, mahudyu, uye chiso. Izvi zvinogona kutungamirira kune hutsika husina hupenyu hwehupenyu uye kutya kwekugamuchirwa kwevanhu.
Dzimwe nguva uye kunyanya kana ganda risina kusimba rakanyanyisa, varwere vanofunga kusarudzwa kwekusarudza kuti vabvise. Kunyange zvazvo kuvhiyirwa kungava sarudzo, kuva nemafungiro akanaka pamaitiro ako ekurasikirwa kwehutano kunokosha.
Iwe hausi woga muhondo iyi. Izvo zvichave zvakakosha kuti iwe uchengetedze mararamiro ane hutano ekudya zvakanaka uye maitiro. Ramba uchitsvakurudza zvaunogona kuita uye usati waita zvisarudzo zvokugadzira, kuverenga nyaya pamusoro pemabasa ekusimudza muviri kuchabatsira.
Kuberekwa uye Kuberekwa Kwevana
Kuberekwa kunosanganisira kuwedzera kuwanda uye kunogona kutora mavara. Chinhu chinowanzosiyiwa kunze kwechifananidzo ndicho diastasis recti abdominis (DRA) . Diastasis recti abdominis iri kutarisa uye kuonda kwevanonzi recti abdominis musimba uye kuitika kwepanyama panguva yekuzvitakura nekuda kwekukura mumimba.
Mikana zhinji yevakadzi inowanikwa DRA uye mushure mokunge aberekwa, mutsara unodzokera kune unowanikwa. Izvi hazvisizvo kune vamwe vakadzi vakasara vane dambudziko remuviri nepadvic. Vangave vane dumbu rekudzivirira uye kuparadzana, uye kusakwanisa kuita mabasa ezuva nezuva.
DRA inogonawo kuitika kune varume uko mukati memumuviri wekumanikidzi yakange iri dambudziko sekunyanyisa kana chirwere chisingaperi chisingabvumirwi nehosha. Nzvimbo inowanzoitika yezviitiko ndeye mumbilicus (bhomba bhokisi nzvimbo) uye inowanzowanikwa mune zvemakirini inoshandiswa uchishandisa minwe-yakawandisa chiyero.
Kana zviviri kana zvigunwe zvinogona kuiswa zvakananga mumbilicus, DRA inogona kunge yakakodzera uye inofanira kuendeswa kunechiremba wako pakarepo. Ramba uine ruzivo pamusoro peRDC nekuverenga nyaya pamusoro pe diastasis recti mushure mekuva nemwana.
Kukwegura
Kukwegura iropafadzo uye kana uine hutano hwakanaka, hunotyisa kwazvo. Zvisinei, kukwegura kunouya nekuchinja kwemuviri kwevarume nevakadzi. Kuwedzerwa kweupfumi kunouya nyore, kushandiswa kwemetabolism kunononoka , uye ganda rinowedzera uye rakanyunguduka.
Zvidzidzo zvinoratidza vakadzi ve postmenopausal kuti vave nehuwandu hwemazana emuviri hunofananidzwa nekuenzaniswa nemumwe wake muduku. Kutsvakurudza kunoratidzawo kukwegura varume nevakadzi vachikura muhukuru apo vachiderera mumusumbu. Kuva nechinonoka kuenda kune zvekuita maitiro ehupenyu kunogona kuita kuti pave nemigumisiro iyi.
Sayenzi iri kupa mhinduro huru pamusoro pekukosha kwekuenderera mberi kwekuita muviri uye chirongwa chekudya chine utano sezvatinokura. Mukati, kuita basa kunoratidzirwa kuwedzera musimba uye kuderedza mazana emuviri wevanhu mukukwegura kwevanhu vakuru. Tinogona kuuya pedyo nekusika kunze kwekicheni asi kurovedza muviri kunoda kuiswa muhupenyu hwose.
Zvinenge zvichibatsira kuramba uine hutano hwakanaka kuburikidza nemakore uye ugare uine ruzivo nekuverenga nyaya dzokuti muviri unochinja sei patinenge takura.
> Sources:
> American Journal of Clinical Nutrition, Kusakara, kuumbwa kwemuviri, uye mararamiro: Fels Longitudinal Study, Shumei S Guo et al., 9/1999
> Journal of Women's Health and Physical Therapy, Progressive Therapeutic Exercise Program for Successful Treatment of a Woman Postpartum With Diastasis Severe Recti Abdominis, Litos, Karen PT, MPT, 8/14
> National Institute of Health, Age-and menopause-associated variations in body composition and distribution fat in women healthy as measured by two-ray X-ray absorptiometry, Svendsen OL et al., 3/95
> National Institutes of Health, Muviri unodzingirira mushure mokurasikirwa kukuru, Torio-Padron N et al., 2/09
> National Institutes of Health, Kuchinja kwemamiriro ekumhara kwemazuva ekupararira kwemaviri, Toth MJ et al., 5/00