Daily Archives: September 23, 2015

ABDOMINAL MUSCLES AFTER PREGNANCY

Recently, a couple of times people asked me how to regain abdominal muscles after pregnancy. The problem is not so frequent as everyday questions about fitness and health, so I spent a bit of time to research and write about this topic.

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The separation of these muscles is normal during pregnancy. Muscles and connective tissues are stretched and thinning to adjust your baby. It may take several months after birth while these muscles begin to heal, to be closer to their initial position. For some individuals, this separation can be very significant and visible. It can lead to a weakening of the core and back pain. Condition (diastasis recti) can be significantly improved or cured say so specific static exercises to stabilize the core muscles (stomach and lumbar back).

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First, it is useful to check the degree of separation of muscles. Lying on your back, lift your head and shoulders slightly off the floor and put his fingers into his belly button. If your feet sink into your stomach, you have separation of your rectus abdominis muscle. You can then move the finger above and below the navel to feel different degrees of separation in various fields. Getting to know the degree of separation is useful when you start to exercise to track your progress treatment.

Before we talk about exercise, we need to know. Abdominal exercises such as crunches classic and Plank are counterproductive and can only aggravate things. When this phenomenon separation of the abdominal muscles can be rehabilitated relatively gradual take on the classic sit-ups, but it is important to avoid until you build a stronger core.

One of the first exercises to start after 6 weeks post partum it has been a simple breathing exercise that can help to isolate your core abdominal muscles. Lie on your back, knees bent, lower back is tight to the ground. Place your hand on your stomach and take a deep breath, try to exhale while I push my hand that was on his stomach, giving resistance exhalation with hand. This can work out and a dozen times during the day until you feel you have mastered the technique of execution.

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Start in the same position as the previous exercise. This time, bend your hips toward the chest with the involvement of the abdominal muscles and put pressure lower back to the ground. This is a very subtle movement, which develops core abdominal muscles and pelvic floor.

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These two exercises is very important to work frequently until you feel that abs muscles slowly return to the starting position, then you can gently exercise the other exercises the abdominal muscles. Make sure that you are doing the exercises slowly and in slow motion without sudden movements.

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TRBUŠNI MIŠIĆI NAKON TRUDNOĆE

U poslednje vreme par puta mi je postavljeno pitanje kako da se povrate trbušni mišici nakon trudnoće koji su se usled trudnoće razvdojili. Problem nije tako učestao kao što su svakidašnja pitanja oko fitnesa i zdravlja, tako da sam odvoio malo vremena da istražim i napišem nešto o ovoj temi.

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Razdvajanje ovih mišića je normalno tokom trudnoće. Mišići i vezivna tkiva se istežu i istanjuju kako bi se prilagodili vašoj bebi. To može potrajati nekoliko meseci nakon porođaja dok ovi mišići ne počnu da zarastaju, da se približavaju i vraćaju u početni položaj. Za neke pojedince, ovo razdvajanje može biti veoma značajno I vidljivo. Može dovesti do slabljenja jezgra i bola u leđima. Stanje ( Diastasis Recti ) može biti znatno poboljšano ili tako reći izlečeno specifičnim statičkim vežbama za stabilizaciju mišica CORA ( trbuh I lumbalni deo leđa ).

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Prvo, korisno je da proverite stepen odvajanja mišića. Ležeći na leđima podignite glavu i ramena, malo sa poda, i stavite prste na svoj pupak. Ako vaši prsti tonu u stomak, imate odvajanje svojih rectus abdominis mišića. Nakon toga možete pomerati prste iznad i ispod pupka da bi osetili različite stepene razdvajanja u različitim oblastima. Upoznavanje sa stepenom odvojenosti je korisno kada počinjete vežbe kako bi pratili svoj napredak lečenja.

Pre nego što počnemo da govorimo o vežbama, trebamo znati. Abdominalne vežbe kao što su klasični trbušnjaci I plankovi su kontraproduktivni i mogu da pogoršaju stvari. Kada se ova pojava razdvojenosti trbušnih mišića relativno sanira može se postepeno preći na klasične trbušnjake, ali je bitno da se izbegavaju dok se ne izgradi jače jezgro tj CORE.

Jedna od prvih vežbi za početak, nakon što je 6 nedelja posle porođaja prošlo, je jednostavna vežba disanja koja može pomoći da izolujete svoje osnovne trbušne mišiće. Lezite na leđa, kolena savijena, lumbalni deo leđa je pripijen za tlo. Postavite ruku na stomak i duboko udahnite, pokušajte da izdahnete I pritom gurate svoju ruku koja je na stomaku, dajući otpor izdahu. Ovo možete raditi desetak puta tokom dana, sve dok ne osetite da ste usavršili tehniku izvođenja.

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Drugu vežbu početi sa istim položajem kao u predhodnoj. Ovog put savijate kukove ka grudnom košu uz angažovanje trbušnih mišica I vršite pritisak donjim ledjima ka tlu. Ovo je vrlo suptilan pokret, koji angažuje osnovne stomačne mišiće i mišiće dna karlice.

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Ove dve vežbe je jako bitno raditi učestalo sve dok ne osetite da se trbušni mišići polako vraćaju u početni položaj, a nakon toga možete lagano upražnjavati druge vežbe trbušne muskulature. Pazite da se vežbe rade lagano i usporeno bez naglih pokreta.

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