We bɔku pan wi yɛri di wɔd "abdominal muscles" ɔ "abs," wi kin tink bɔt wan fayn "siks-pak" we wi kin gɛt na di jim, nɔto so? Bɔt yu rili no aw dɛn mɔsul dɛn ya valyu to wi bɔdi pas jɔs siks pak? Dɛn tan lɛk di supahiro dɛn we de insay wi bɔdi. Dɛn kin ɛp wi fɔ ol wi bɔdi stret, protɛkt wi insay pat dɛn, muv wi rawnd, ɛn fɔ tɔk smɔl, dɛn kin ɛp wi fɔ du jɔs lɛk ɔl wetin wi de du. So tide, lɛ wi tɔk bɔt dɛn supahiro ya, wetin dɛn de du, di prɔblɛm dɛn we dɛn de gɛt, ɛn aw fɔ mek dɛn gɛt wɛlbɔdi.
Wetin na dɛn bɛlɛ mɔsul ya rili?
Fɔ tɔk am simpul wan, yu bɛlɛ mɔsul dɛn na di strɔng mɔsul dɛn we de layn di wɔl dɛn na yu bɛlɛ. Fɔ tɔk di kɔrɛkt tin, dɛn de na di frɔnt pat na yu bɔdi, frɔm usay yu rib dɛn de dɔn te to yu bɛlɛ we de dɔŋ.
Dɛn mɔsul ya nɔ de wok dɛn wan. tכgeda wit di mכsul dεm na yu bak, dεn de fכm di "kכr" fכ wi bכdi. Tink bɔt am lɛk tik in trɔnk . Na wan strɔng trɔnk nɔmɔ go ebul fɔ mek di tik tinap stret. Semweso, di mɔ wi kɔr strɔng, na di mɔ wi spayna de protɛkt, na di mɔ wi bɔdi de balans, ɛn na di mɔ wi bɔdi de stebul.
Wetin difrɛn bɔt dɛn mɔsul ya pas siks pak?
Okay, naw lɛ wi si us rial bɛnifit dɛn ya gɛt fɔ wi.
- fכ mek di bכdi stebul: dεn mכsul dεm ya de εp fכ mek yu tכs stebul εn di prεshכn we de insay yu bכdi de di sem lεvεl. Dɔn bak, we yu de blo, kɔf, pul dɔti, vɔmit, ɔ bɔn pikin, yu nid fɔ mek di prɛshɔn we de insay yu bɛlɛ go ɔp. Dɛn mɔsul dɛn ya kin kɔntrol da prɛshɔn de.
- Ɛp fɔ muv: Dɛn mɔsul ya de ɛp yu fɔ bɛn ɛn twis yu bɔdi bak ɛn go bifo bitwin yu chɛst ɛn yu bɛlɛ. Tink bɔt am, we yu de waka, grap frɔm chia, sidɔm na grɔn, tɔn frɔm wan say to di ɔda say... ɔl dɛn tin ya nid di ɛp we dɛn mɔsul ya de ɛp yu.
- Fɔ protɛkt di pat dɛn we de insay wi bɔdi: Bɔku impɔtant pat dɛn de insay wi bɛlɛ, lɛk di bɛlɛ, di insay, di pankrias, di liva, ɛn di gal blad. Dɛn mɔsul dɛn ya de wok lɛk shild we de mek dɛn ɔgan dɛn ya kɔntinyu fɔ de ɛn protɛkt dɛn frɔm denja dɛn we de na do.
- Fɔ mek yu tinap fayn: Dɛn kɔr mɔsul ya rili impɔtant fɔ mek yu bak stret ɛn fɔ mek yu tinap fayn. Wan rizin wae mek bɔrku pipul kin gɛt bak pen na bikɔs dɛn kɔr mɔsul ya wik.
Wetin na di men kayn mɔsul dɛm na wi bɛlɛ?
5 men kayn mכsul dεm de na wi bεlε. Dɛn de tu tu. Sɔm de rɔn frɔm ɔp to dɔŋ (vɛtikal), ɔda wan dɛn de na sayd, akɔdin to (flat). Dɛn de wan pan di ɔda wan, lɛk layers.
Lɛ wi luk ɛni wan pan dɛn wan ya.
| Mɔsul | Wetin kin apin to am ɛn usay i de? |
|---|---|
| Rɛktus abdominis we de na di bɔdi | Dis na di "siks-pak" mכsul we wi כl no. wan pe mכsul dεm we de rכn frכm tכp to dכn na di midul pat na di bכdi. i divayd insay tu bay wan tisu we dεn kכl ``linea alba'' na di midul. dis de εp fכ ol di insay כgan dεm na di ples εn fכ mek di bכdi stebul we i de muv. |
| Piramidalis we dɛn kɔl Pyramidalis | Dis na smɔl mɔsul we gɛt tri an. i de na di lכw bכdi, bifo di `Rectus abdominis`. I de ɛp fɔ mek di prɛshɔn we de insay di bɛlɛ kɔntinyu fɔ de. I sɔprayz fɔ no se lɛk 20% pan di pipul dɛn na di wɔl nɔ gɛt dis mɔsul. |
| Oblik dɛn we de na do | Dis na di mɔsul dɛn we de na di tu say dɛn na di bɛlɛ. Dis na di layt we big pas ɔl ɛn we de na do pas ɔl na di flat mɔsul dɛn. Dɛn mɔsul dɛn ya kin ɛp fɔ twist di bɔdi frɔm wan say to di ɔda say. |
| Intanɛt ɔblik dɛn | dis na wan pe mכsul dεm we de כnda di `External obliques`, insay. Dɛn kin tan smɔl ɛn dɛn smɔl pas dɛn. tכgeda wit di `External obliques`, dεn de εp fכ rotate εn bεnd di bכdi. |
| Transvεrs abdominis we de kכmכt | Dis na di layt we dip pas ɔl na di flat mɔsul dɛn, di layt we de insay. I tan lɛk kɔs we de rawnd wi bɔdi. i rili imכtant fכ kip di kכr stebul εn fכ kכntrכl di bכdi prεshכn. |
Us prɔblɛm dɛn mɔsul dɛn ya kin mek?
Lɛk ɛni ɔda mɔsul, dɛn bɛlɛ mɔsul ya kin sɔfa wit difrɛn difrɛn prɔblɛm dɛn ɛn tin dɛn we kin apin. Lɛ wi tek tɛm luk sɔm pan di wan dɛn we bɔku pipul dɛn kin gɛt.
Strein dɛn we de na di bɛlɛ
Dis na de sik wae kin pasmak. Wi kin kɔl am "muscle fatigue." Bɔku rizin dɛn de we mek dis kin apin:
- Fɔ strɛch di mɔsul pasmak.
- Kɔntinyu fɔ yuz di mɔsul pasmak.
- Fɔ tɔn di bɔdi wantɛm wantɛm ɛn kwik kwik wan di we aw yu want. Tink bɔt am lɛk we yu tɔn wantɛm wantɛm fɔ bɔl fast bɔl we yu de ple kriket.
dis strεn kin kכmכt frכm sכm sכm tεm na di mכsul fayb dεm to we di mכsul dεm rכp kכmplit. Dis sik kin kam pan pipul dɛm wae de ple spɔt lɛk tɛnis, futbɔl, ɛn baysbɔl.
Ɛnia we dɛn kɔl Ɛnia
εnia na wan kכndyushכn we wan כgan כ tisu insay di bכdi de push tru wan wik ples na di mכsul wכl usay i de. fכ egzampl, yu sכmכl intestכn kin push tru wan wik ples na di lכw bכdi go insay yu groin εria. Dɛn kɔl dis inguinal hernia.
Prune Bɛlɛ Sindrɔm we pɔsin kin gɛt
Dis na wan sik wae nɔr kin bɔrku wae kin de wae dɛn bɔn am. di pikin dεm we gεt dis kכndyushכn kin gεt wik כ inkכmplit bεlε mכsul dεm we dεn bכn dεm. Dis kin mek di pikin in bɛlɛ luk rɔtin ɛn rɔtin, lɛk frut we dɔn dray. I kin mek prɔblɛm bak wit di urinary system ɛn di testiles.
Wetin na de sayn ɛn tritmɛnt fɔ dɛn sik ya?
De sayn dɛm ɛn tritmɛnt fɔ ɛni sik kin difrɛn. Lɛ wi luk dis tebul fɔ mek i izi fɔ ɔndastand.
| Kɔndishɔn | Sayn dɛn | Di tritmɛnt dɛn we dɛn kin gi |
|---|---|---|
| Strein we de na di bɛlɛ |
| |
| Ɛnia we dɛn kɔl Ɛnia | ||
| Prune Bɛlɛ Sindrɔm we pɔsin kin gɛt |
Aw fɔ mek yu bɛlɛ mɔsul dɛn gɛt wɛlbɔdi?
Bɔrku tin de wae yu kin du fɔ protɛkt yusɛf frɔm dɛn kayn prɔblɛm ya ɛn kip yu kɔr strɔng.
- Nɔ muv wantɛm wantɛm: Nɔ tɔn yu bɔdi bak ɛn biɛn kwik kwik wan.
- Tek tɛm we yu de es wet: We yu de es ebi ebi tin lɛk gas silinda ɔ bɔkit wata, nɔ bɛn yu bak, bɔt bɛn yu ni ɛn es wit yu leg. If yu nɔ ebul, aks pɔsin fɔ ɛp yu.
- Yuz di rayt fɔm: Yuz di rayt fɔm we yu de ple spɔt, es wet, ɛn ɛksesaiz na di jim.
- Lisin to di skin:Nɔ du am pasmak. If yu fil ɛni pen ɔ nɔ fil fayn, rɛst.
- Gud it: It tin dɛn we gɛt fayn fayn tin dɛn lɛk frut ɛn vɛjitebul. Drink bɔku wata. Dis go mek yu nɔ gɛt kɔnstipɛshɔn. Stren bikɔs ɔf kɔnstipɛshɔn na wan pan di tin dɛn we kin mek pɔsin gɛt hεnia.
- Mek yu gɛt wɛl bɔdi wet: Fɔ mek yu gɛt wɛl bɔdi wet we fit yu rili impɔtant.
- Go to dɔktɔ: Tɔk to yu dɔktɔ bɔt ɛksesaiz dɛn we go mek yu bɛlɛ mɔsul dɛn strɔng.
- Stret: Stret yu mɔsul dɛn fayn fayn wan ɛvride, mɔ bifo ɛn afta ɛksesaiz.
- We yu de kɔf ɔ sniz: Tayt yu bɛlɛ mɔsul dɛn smɔl da tɛm de. Dis kin mek di prɛshɔn we de pan di mɔsul dɛn nɔ bɔku.
Ustɛm wi fɔ go to dɔktɔ?
If yu gɛt ɛni pen ɔ diskɔmfɔt we gɛt fɔ du wit yu bɛlɛ mɔsul dɛn, mɔ if i de ambɔg di tin dɛn we yu de du ɛvride, mek shɔ se yu go to dɔktɔ. Nɔ ignore wan smɔl pen.
Mɔtalman, go to dɔktɔ wantɛm wantɛm if yu gɛt ɛni wan pan dɛn tin ya:
- I nɔ kin izi fɔ yu fɔ blo.
- I nɔ kin izi fɔ muv, waka, sidɔm, ɔ slip.
- If yu gɛt wan lump ɔ swɛlin na yu bɛlɛ ɔ yu groin eria we yu kin si ɔ palp (dis kin bi sayn fɔ hεnia).
Mɛsej we dɛn kin kɛr go na os
- Yu bɛlɛ mɔsul dɛn nɔ jɔs tan lɛk siks pak we de luk fayn. Dɛn impɔtant fɔ mek yu bɔdi stebul, muv, ɛn protɛkt yu insay pat dɛn.
- Mɔsul dɛn we kin strɛs na wan tin we kin apin. Dɛn kin trit dɛn wit rɛst ɛn kia fɔ dɛn fayn fayn wan. Bɔt if di pen rili bad ɔ i nɔ de stɔp, go to dɔktɔ.
- If yu notis sɔntin we de kɔmɔt na yu bɛlɛ ɔ yu groin, i kin bi ɛnia. Nɔ ignore am ɛn go to dɔktɔ wantɛm wantɛm.
- If yu es yu wet kɔrɛkt wan, liv fayn layf, ɛn ɛksesaiz ɔltɛm, dat kin ɛp fɔ mek yu kɔr mɔsul dɛn strɔng ɛn protɛkt yu frɔm bɔku pan dɛn prɔblɛm ya.
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