Sports health rumor

With the improvement of people's fitness awareness, more and more treasure mothers know the importance of postpartum exercise. Many treasure mothers will join the fitness army after giving birth, either running, collective exercise or taking yoga classes. But after a period of exercise, many treasure moms find that no matter how they practice, there will always be a small lump of meat on their stomachs, even if they go on a diet, it is unhealthy. Because at this time, this "lump" meat on the stomach can't be lost by losing weight. This is the separation of rectus abdominis, which needs scientific and reasonable training to solve. How to train? Today, I will share with you the knowledge about the separation of rectus abdominis and help you get rid of this "lump" meat. I hope it will help you.

Before understanding the separation of rectus abdominis, we should first understand rectus abdominis, which is mainly located on both sides of the midline of the anterior abdominal wall, starting from the superior margin of pubis and ending in front of the xiphoid process of sternum and the 5 ~ 7 costal cartilage. Its main function is to contract both sides and make the pelvis lean backwards when fixed. During fixation, one side contracts to bend the spine to the same side; Bilateral contraction bends the spine, and at the same time, it can reduce ribs and help exhale.

The separation of rectus abdominis mainly refers to that during pregnancy, especially in the third trimester, due to the enlargement of uterus and the expansion and extension of abdominal wall, the rectus abdominis on both sides will be separated from the abdominal line, that is, the abdominal white line. Under normal circumstances, the abdominal wall will gradually return to normal after giving birth to the baby, and the rectus abdominis will slowly move closer to the midline again. Generally, it will return to its original healthy position in the second half of the year or so. However, there are many precious mothers who still can't return to their original positions six months after delivery. This condition is called postpartum rectus abdominis separation. Then why can't the rectus abdominis be restored to health after delivery?

Under normal circumstances, the rectus abdominis will return to its original position about half a year after delivery. But due to the growth of the fetus, the stomach is getting bigger and bigger. At this time, the abdominal muscles should exert their contractility, especially the transverse abdominal muscles, which are wrapped around the waist like a belt. It has the largest area and the greatest strength. It should control its stomach and prevent it from growing all the time. However, many expectant mothers can't control the abdominal enlargement because of the weakness of transverse abdominis, and at the same time, they can't control the abdominal white line, which leads to the stretching and separation of the abdominal white line. The abdominal white line is the middle part of the rectus abdominis on both sides, and its separation directly leads to the separation of the rectus abdominis.

Through the above analysis, we can find that the main reason for the separation of rectus abdominis is is not the problem of rectus abdominis, but the strength of transverse abdominis is too weak. So what is transverse abdominal muscle? Transverse abdominis muscle is located in the deep layer of medial oblique muscle, and its muscle fibers are horizontally distributed. It starts at the medial side of the 7th ~12 rib, and ends at the lateral side of thoracolumbar fascia, iliac crest and inguinal ligament. Its aponeurosis forms the posterior wall of rectus abdominis sheath, and its main function is to maintain abdominal pressure. So how should we strengthen the transverse abdominis and prevent the rectus abdominis from separating?

Transverse abdominis belongs to deep core muscle group. If you want to stimulate him, you need to do some endurance training or some core training. Today, I will share with you some actions that can strengthen the core transverse abdominal muscles, hoping to help you.

Action 1: dead bug

Key points of action: tighten the core, lie flat on the ground, lift your legs and perpendicular to the ground, and lift your arms and perpendicular to the ground. Inhale, slowly lower the contralateral arm and thigh to the ground at the same time, pause, exhale, pull the lowered hands and feet to the position perpendicular to the ground with core strength, pause, repeat this action 12 times, switch to the other side, and do 4 groups alternately.

Action 2: Bird-dog style

Action points: Kneel on the ground with hands and legs, tighten the core to keep the upper body in a straight line, exhale, and lift the other hand and foot at the same time, straighten out. When they are lifted to a level parallel to the ground, pause, then inhale and slowly return to the initial position. Repeat this action 12 times, continue on the other side, and repeat 4 groups.

Action 3: Plate Support

Action points: Lie prone on the ground and support your weight with your toes and forearms. The arms are bent and placed under the shoulders. Press the ground hard with your arms and tighten the serratus anterior muscle. At the same time, hold up the body, tighten the core, and the pelvis is in a neutral and normal position. Don't tilt the pelvis backward because of the strong contraction of rectus abdominis. Just keep this position for about 30 seconds. Rest, repeat this action. Group 4.

As soon as many people hear the name of rectus abdominis separation, they think that the problem lies in rectus abdominis, which is all wet. Because the separation of rectus abdominis is only a manifestation, the reason is that transverse abdominis muscle is too weak, so in order to alleviate or improve this situation, the most important thing is to strengthen transverse abdominis muscle, not rectus abdominis muscle. As long as the transverse abdominis muscle is strengthened and the separation of rectus abdominis muscle is relieved, it can be improved well. I hope today's sharing can help everyone. Welcome to like, leave a message, forward and pay attention. Thank you.