Yu wan bil yu "abs" tu? Lɛ wi no dɛn bɛlɛ mɔsul dɛn ya ditayli!

Adu! Aw di bɔdi? Tide wi go tɔk bɔt wan tɔpik we bɔku pipul dɛn lɛk. Dat na di mכsul dεm na wi bεlε, כ as wi כl no am, "Abs". Sɔm pipul dɛn kin kɔl dɛn tin ya bak "Abdominals". Fɔ tɔk di kɔrɛkt tin, dis na di say we de dɔŋ yu chɛst, ɔp yu bɔdi. Sɔm pipul dɛn gɛt big want fɔ bil "siks-pak". Bɔt dɛn bɛlɛ mɔsul ya nɔto jɔs sɔntin fɔ luk, dɛn de ple impɔtant pat bak na wi bɔdi. So, lɛ wi tɔk bɔt dis smɔl mɔ?

Wetin na dɛn "abs" ya ɛksaktɔli?

Fɔ tɔk am simpul wan, "Abs" ɔ bɛlɛ mɔsul na wan grup we de na wi bɛlɛ eria. Dɛn tan lɛk sɔpɔt fɔ wi midsekshɔn. Tink bɔt am, aw tik kin tinap stret ɛn tinap tranga wan we in trɔnk strɔng? Semweso, dɛn mɔsul dɛn ya kin ɛp fɔ mek wi spayna ɛn bɔdi tinap stret.

dis mכsul dεm de na di εria frכm yu rib kεj to yu bכdi. Dɛn arenj dɛn insay difrɛn layers, lɛk di skin fɔ anɔynt. Bɔku kayn mɔsul dɛn de ya, ɛn ɛni wan pan dɛn gɛt difrɛn wok.

Impɔtant: Fɔ kip dɛn mɔsul ya strɔng impɔtant fɔ yu ɔl yu wɛlbɔdi pas fɔ jɔs luk fayn!

Di men kayn mɔsul dɛm na wi bɛlɛ

Naw lɛ wi si udat na di men pipul dɛn we de ple dis bɛlɛ mɔsul sistɛm.

Di "Siks Pak" Mɔsul - Rɛktus Abdominis

dis na di mכsul we bכku pipul dεn kכl "siks-pak," di wan we yu kin si na di fכs pat pan di bεlε. I de rɔn lɛk tu lɔng strip dɛn frɔm ɔp to dɔŋ. Speshal, dis mɔsul na di wan we de wok mɔ we yu bɛn fɔ go bifo, laf, ɔ kɔf. I kin ɛp bak we wi de blo wit pawa.

כltu, fכ gεt da "siks pak" luk de, di fεt layεr we de pan tap da mכsul de nid fכ rεdכks. Dat min se i nɔ go du fɔ jɔs ɛksɛsayz, wetin yu de it ɛn drink sɛf gɛt impak.

Sayd abdominal mכsul dεm - Obliques

di mכsul dεm na di tu say dεm na yu bכdi dεn kכl dεm "obliques." Tu kayn tin dɛn de:

• External Obliques: Dis na di layt we de na do pas ɔl.
• Intanal Obliques: Dɛn wan ya de ɔnda di eksternal obliques.

Tugeda, dis tu de helep yu twist en bend sideway. Imajin, we yu sidɔm na motoka ɛn es yu yu an fɔ tek sɔntin na di bak sit, na dɛn obliques ya de wok.

di mכs imכtant mכsul we de insay - Transversus Abdominis

Dis na di layt we dip pas ɔl na di mɔsul na di bɛlɛ. I de wok lɛk tayt kɔs we de rawnd wi bɔdi. Pan ɔl we yu nɔ kin si am tumɔs frɔm do, i rili impɔtant.

• I de mek di spayna stebul:I de gi big sɔpɔt fɔ di bak.
• I de ɛp fɔ mek yu kɔntinyu fɔ tinap fayn .
• I de protɛkt di ɔgan dɛn we de insay di bɔdi .
• Dis na wetin kin wok mɔ we yu tek yu bɛlɛ insay ɛn ol yu briz.

fכ strכng dis ``Transversus Abdominis'' mכsul de εp bak bכku fכ ridyus bak pen.

Wetin mek dɛn bɛlɛ mɔsul dɛn ya impɔtant to wi?

Jɔs tink bɔt wetin wi nɔ bin fɔ ebul fɔ du if dɛn bɛlɛ mɔsul ya nɔ bin de.

• Mek yu tinap fayn: Dɛn mɔsul dɛn ya de ɛp yu fɔ sidɔm ɛn tinap stret. If dɛn wik, yu go naturally hunch fɔ go bifo ɛn slouch.
• Mek i izi fɔ muv: Dɛn nid dɛn tin ya fɔ ɔltin frɔm fɔ bɛn fɔ go bifo, fɔ tɔn to di sayd dɛn, ɛn fɔ pik sɔntin frɔm di flɔ.
• Ɛp fɔ blo: Dɛn mɔsul ya kin wok tranga wan we yu de blo, kɔf, ɔ sniz lawd wan pas aw yu kin blo.
• Fɔ protɛkt di pat dɛn we de insay di bɔdi: Dɛn tin ya de wok lɛk shild fɔ protɛkt di impɔtant pat dɛn we de insay di bɛlɛ, lɛk di liva, di bɛlɛ, ɛn di insay. If sɔntin nak dɛn, na dɛn mɔsul dɛn ya kin bia am fɔs.
• Fɔ mek yu nɔ gɛt bak pen: strɔng bɛlɛ mɔsul sistɛm min strɔng "kɔr". we dis "kכr" strכng, di prεshכn we nכ nid pan di spayna de rεdכks. So, bak pen kin ridyus bad bad wan.
• כda wok dεm: Apat frכm dat, dεn mכsul dεm ya rili implεnt bak we dεn nid fכ bכku bכku prεshכn, lεk we dεn de bכn pikin εn we dεn de kכl fכ kכmכt.

Yu si, dis "abs" no bi jos fo "sho"!

Wetin kin apin if di bɛlɛ mɔsul dɛn wik?

Okay, naw lɛ wi si us kayn prɔblɛm kin kam if dɛn impɔtant mɔsul dɛn ya wik.

• Poor posture: As wi bin dɔn tɔk, yu de hunch oba, sholda dɛn hunch fɔ go bifo.
• Bak pen: Dis na di prɔblɛm we kin apin pas ɔl. we di bכdi mכsul dεm wik, di mכsul dεm na di lכw bכk fכ bia mכr wet. As tɛm de go, dis kin mek yu gɛt bak pen.
• di risk fכ hεnia de bכku: We di bכdi in wכl wik, di כgan dεm we de insay di bכdi kin hεnia.
• Lɔs fɔ balans: Dɛn mɔsul ya kin ɛp fɔ mek yu balans we yu tinap ɛn waka. If dɛn wik, yu go fɔdɔm mɔ.
• I nɔ kin izi fɔ du tin dɛn we yu kin du ɛvride: Ivin simpul tin dɛn lɛk fɔ grap frɔm we yu sidɔm, fɔ es wet, ɛn fɔ grap na bed kin tranga.

Imajin, Nilanthi Akka in bak kin at ɛvri mɔnin we i grap na bed. I kin bi bikɔs in bɛlɛ mɔsul dɛn wik smɔl.

Aw yu kin mek dɛn "abs" ya strɔng?

Gud kwɛstyɔn! Fɔ mek yu abs strɔng nɔto jɔs fɔ bil siks-pak. Na fɔ mek yu ɔl yu kɔr strɔng.

• Kɔrɛkt Ɛgzampul dɛn:
• Krɔnch: Dis na ɛksesaiz we bɔku pipul dɛn sabi. Bɔt dɛn nid fɔ du am di rayt we. Yu nid fɔ yuz yu bɛlɛ mɔsul dɛn fɔ kam ɔp ɛn nɔ put prɛshɔn we nɔ nid na yu nɛk.
• Plank: Dis na big eksasaiz fכ di כl kכr, inklud di Transversus Abdominis. Yu nid fɔ kip yu bɔdi stret, lɛk plang, ɛn kip yu abs tayt.
• Leg Raises: Fɔ ledɔm na grɔn, rayz ɛn dɔŋ ɔl tu di leg dɛn stret. Dis kin fayn fɔ di mɔsul dɛn we de dɔŋ di bɛlɛ.
• Bɔd-Dɔg: Knɛl dɔŋ, put yu an dɛn na grɔn, ɛn es wan an ɛn di ɔda leg stret fɔ go bifo ɛn bak di sem tɛm. Dis na gud tin fɔ balans ɛn kɔr.
• Side Plank: I rili gud fɔ obliques.
• Di tin we impɔtant pas ɔl: Di rayt fɔm pas di kwantiti impɔtant pas di bɔku ɛksesaiz we yu de du . If yu du am di rayt we, dat kin mek yu wund. If yu nɔ shɔ, i go fayn fɔ aks pɔsin we sabi bɔt fitnɛs.

• Gud Nutrishɔn:

I nɔ mata aw yu de du abs ɛgzampul, if layt de na yu bɛlɛ, da "siks pak" de nɔ go si. So, i rili impɔtant fɔ it balans it ɛn ridyus it dɛn we gɛt bɔku shuga ɛn fat. Dɛn kin tɔk bak se "Abs dɛn kin mek na di kichin"!

• Di Aktiviti dɛn we Dɛn De Du Ɛvride:

Tink bɔt yu bɛlɛ mɔsul dɛn ɔl di de, nɔto jɔs we yu de du ɛksɛsayz.

• Sidɔm stret we yu sidɔm.
• We yu de es sɔntin, tayt yu bɛlɛ ɛn es am ɔp.
• Dis we ya, yu kin mek yu kɔr strɔng ivin wit smɔl tin dɛn.

Sɔm mistek dɛn we pipul dɛn kin tink bɔt "abs".

Ɔl kayn stori de na sosayti bɔt dɛn "abs" ya. Lɛ wi luk sɔm pan dɛn.

• Miskɔnsepshɔn 1: "A nid fɔ du 100 kranch wan de fɔ gɛt 'siks pak'."
• Fact: Yu nɔ go gɛt "siks pak" jɔs bay we yu de du kranch. Yu nid fɔ du difrɛn difrɛn kɔr ɛgzampul dɛn. Dɔn bak, it rili impɔtant. Ivin if yu du 1000 crunches a day, i nɔ go wok if yu nɔ gɛt diet.
• Miskכnsεpshכn 2: "Yu kin כnli ridyus fεt na spat dεm na di bεlε (Spot rεdukshכn)."
• Di tru: Dis na big lay lay stori. Wi nɔ go ebul fɔ lɔs fat frɔm jɔs wan pat na wi bɔdi. We wi de du ɛksɛsayz ɛn bɔn di kalori dɛn, smɔl smɔl wi de lɔs fat frɔm ɔlsay na wi bɔdi. Fɔ lɛ wi nɔ gɛt bɔku fat na wi bɛlɛ, wi nid fɔ lɔs fat ɔlsay na wi bɔdi.
• Miskɔnsepshɔn 3: "Abs ɛksɛsayz nɔmɔ kin mɛn bak pen."
• Trut:Na tru se strɔng bɛlɛ mɔsul dɛn kin ɛp fɔ pul bak pen. Bɔt nɔto ɔl di bak pen na di sem tin. Sɔntɛnde, dɛn kin nid fɔ gɛt mɛrɛsin. So, if yu gɛt bak pen we nɔ de chenj, i go fayn fɔ mek yu go to dɔktɔ.

Ustɛm fɔ go to dɔktɔ

Bɔku tɛm, ɛksesaiz fɔ mek yu bɛlɛ mɔsul dɛn strɔng, i nɔ kin izi fɔ yu. Bɔt i go fayn fɔ mek yu go to dɔktɔ fɔ advays pan dɛn tin ya:

• If yu gɛt siriɔs bɛlɛ pen we nɔ de dɔn.
• If yu sɔspɛkt se yu gɛt ɛnia (lɛk we yu bɛlɛ ɔ yu groin bɔl).
• If yu bak pen nɔr de go ivin afta yu dɔn du ɛksɛsayz, ɔr if i de wɔs ɛn wɔs.
• Bifo yu bigin fɔ du nyu ɛksɛsayz program we de mek yu strɛs, mɔ if yu gɛt ɔda tin dɛn we de mek yu gɛt wɛlbɔdi (lɛk at sik, ay blɔd prɛshɔn).

Mɛmba se: We yu de bigin fɔ du nyu ɛksesaiz, i go fayn fɔ mek yu bigin fɔ du am smɔl ɛn smɔl smɔl fɔ mek yu du ɛksɛsayz. Nɔ du am pasmak ɛn du am pasmak.

Na dis na sɔm pan di tin dɛn we wi tɔk bɔt (Take-Home Message):

So, wi bin tok plenti boht abdominal muscles (abdominals) tide, no?

• "Abs" na wan mכsul sistεm we nכto nכmכ fayn, bכt i rili imכtant fכ di כvala hεlth, posture, muvmεnt, εn sef fכ wi bכdi.
• Difrɛn kayn mɔsul dɛn de na di bɛlɛ, ɛn ɛni wan pan dɛn gɛt patikyula wok.
• If yu kɔntinyu fɔ gɛt dɛn mɔsul ya strɔng, dat kin mek yu nɔ gɛt bɔku prɔblɛm dɛn lɛk bak pen.
• Fɔ bil strɔng abs, i impɔtant fɔ ɛksesaiz fayn, it fayn, ɛn tek kia ɔf dɛn na yu ɛvride layf.
• "siks-pak" nɔ impɔtant fɔ ɔlman, bɔt strɔng "kɔr" impɔtant fɔ ɔlman.
• Fɔ fala di rayt we we yu de du ɛksɛsayz, ɛn aks masta sabi bukman dɛn advays if nid de.

Trit yu bɔdi wit lɔv, ɛn i go trit yu wit lɔv! If yu gɛt ɛni ɔda kwɛstyɔn bɔt dis, aks dɔktɔ ɔ pɔsin we gɛt sɛtifiket fɔ tren yu fɔ fitnɛs.

` bכdi, abs, bכdi mכsul dεm, bεlε mכsul dεm, siks-pak, kכr trεnk, εksεsayz