I pum chhunga ruh (abdominal muscles) te hi eng nge ni tih chiang taka hriat i duh em?

I pum chhunga taksa peng hrang hrang, a nih loh leh i pum chhunga thau awmte hi eng nge an nih a, eng nge an tih tih i ngaihtuah ngai em? Gym-ah "abs" tih laiin workout i nei tawh emaw, mi pakhatin "six-pack" chungchang a sawi i hre tawh emaw pawh a ni thei. Chuvangin vawiin hian heng pum ruhte hi awlsam tak, dik takin i sawi dawn nia. I thianpa hnena i sawi ang chiah khan.

Heng pum chhunga ruh (abdominal muscles) te hi engte nge ni?

A awlsam zawngin, i pum chhunga ruh (abdominal muscles) te hi i pum chhunga bang hrang hranga awm, taksa peng chak tak takte chu a ni. I taksa hmalam, i ruh leh i hip ruh inkar ah an awm a. I taksa peng pawimawh tak takte humhimtu leh i taksa chakna pe thei tur belt angin ngaihtuah rawh.

Heng pum ruhte hian amah chauhin hna an thawk lo. I hnungzang ruh te nen thawk hovin "core muscles" an siam thin. He "core" hian i ruhro a venghim a, i ding nghet thei a, i balance a vawng reng bawk.

Pum ruhte hi eng nge thleng tak tak?

Heng pum ruhte hian i ngaihtuah aiin hna pawimawh zawk an thawk a ni. En teh:

• I core stable a vawng reng: Thingkung zung ang bawkin heng muscle te hian i taksa chunglam leh hnuai lam inzawmkhawmtu i taksa lai tak chu a nghetin a chak reng a ni. Tin, pum chhunga pressure awm reng turin an pui bawk.
• Taksa hnathawh pawimawh tak takte tana pressure tihpun nan a pui thin: Ngaihtuah teh, i thawk, i zun, i ek chhuah, i poop, i luak a, hmeichhiaah pawh nau neih lai pawhin i pum chhungah pressure a awm thin. Heng taksa pengte hian a tul angin chu pressure chu enkawl turin a pui thin.
• Taksa tichak turin a pui: Hmalam pan a, sir lam i hawi a, i thut a, i ding a, i kal chuan heng zawng zawng hian i pum ruhte thlawpna a mamawh vek a ni. I rib cage leh i hips inkar bridge angin an thawk a, chu hmun chu a kal theih nan an pui thin.
• Internal organs a venghim: I pum, intestines, pancreas, liver leh gallbladder te hi i pum chhungah a awm vek a. Heng pum ruhte hian heng taksa peng hrang hrangte hi a hmunah a vawng reng a, an kal kual loh nan a venghim bawk.
• Posture tha vawng reng turin a pui: Heng muscle te hian i ding nghet emaw, i ding nghet emaw a nghawng a ni. Pum ruh chak tak nei tan chuan dinhmun tha tak vawn reng a awlsam zawk.

Khawiah nge pum chhunga ruh (abdominal muscles) te hi an awm?

Kan sawi tawh ang khan hengte hi i taksa hmalam, i ribcage leh i pelvis inkar ah an awm a ni . A dik tak chuan heng ruh te hi i pum vel ah an awm a.

Pum ruh engzat nge awm? A chi hrang hrangte chu engte nge ni?

I pum ruh chhungah hian taksa peng hrang hrang panga a awm a , chungte chu:An awm. Chung zinga pahnih chu dinglam (chunglam atanga hnuailam thleng)-a dah a ni a, a dang pathum chu a zau zawnga dah, pakhat chu a chungah, layer hrang hranga dah a ni. Heng zawng zawng hi chipchiar deuhin han thlir ila.

Vertical Muscles te chu a awm

Hengte hi i pum lai takah chunglam atanga hnuailam thlenga tlan thin muscle te an ni.

1. Rectus Abdominis: Hei hi mi tam takin "abs" an tih muscle a ni a, "six-pack" lar tak siamtu chu a ni. Hei hi taksa ruh pahnih a ni. I pum lai takah, dinglam leh veilam lamah, i rib cage hnuai lam atanga i hip hma lam chiah thlengin an awm a ni. Heng taksa peng pahnih hi taksa peng dang ``linea alba'' tih hian a then a , ``Rectus abdominis'' hnathawh ber chu i chhungril taksa peng hrang hrangte chu a hmunah vawn tlat a, i che vel laiin i taksa chu a nghet reng a ni. Exercise tha tak i tih a, thau i tihtlem chuan heng ruh te hi a lang thei a, bumps lo langte chu ``six-pack'' an ti a ni.

2. Pyramidalis: Hei hi ruh te tak te, kil thum ang deuha siam a ni. I pubic bone bul lamah a awm a, `rectus abdominis` hmaah a awm a ni. Hei hian intra-abdominal pressure vawng reng turin a pui bawk. Mak tak maiin mi zawng zawng hian he thau hi kan nei vek lo. Mi zaa 20 vel chuan he `pyramidalis` muscle hi an nei lo. Mahse buaina lian tak a thlen lo.

Flat Muscles te pawh a awm

Chungte chu pum sir lamah dah tur a ni a, layer thum-ah dah tur a ni a, pakhat chu a dang chungah dah tur a ni.

1. External Obliques: Hei hi ruh pahnih, rectus abdominis sir lehlamah awm a ni. Flat muscle zinga lian ber an ni. Flat muscle dangte hnuaiah an mu a. Taksa sir lam atanga a lai thlengin an tlan thin. Heng external obliques te hian i torso chu a sir lehlamah i twist tir thin.

2. Internal Obliques: He ruh pahnih hi external obliques chungah, i hip ruh chhungah a awm a. External obliques aiin an thim zawk a, an te zawk bawk. Tin, rectus abdominis sir lehlamah an tlan bawk a, i torso sir atanga a lai thlengin an tlan bawk. External obliques te nen hian i torso chu a sir lehlamah rotate leh bend turin an pui che a ni.

3. Transversus Abdominis (Horizontal Abdominal Muscle): Hei hi flat muscle pathum zinga thuk ber a ni. ``Internal Obliques`` chungah a awm a ni. He muscle hian i taksa a tichak a, i pum chhunga pressure a vawng reng bawk. Taksa vel belt tight ang maiin a che thin.

Ngaihtuah teh, heng taksa ruh zawng zawng hi an thawh dun chuan orchestra insiam tha tak ang mai an ni. I taksaa heng hna pawimawh tak takte thawk turin an in pui tawn a ni.

Eng dinhmun nge pum chhunga ruh (abdominal muscles) te hi a nghawng thei?

Muscle dang zawng zawng ang bawkin pum ruh hian natna chi hrang hrang leh natna chi hrang hrang a tuar thei a. A bulpui berte han thlir ila.

Abdominal Strains a awm

Hei hi pum ruh (abdominal muscles) tibuaitu ber a ni. "Kum ruh a roll over" tih ang chi hi kan sawi tlangpui a, chu chu a ni. Hei hi a chhan chu:

• Muscle te a tizau lutuk.
• Abdominal muscle hman tam lutuk.
• Trunk chu rang tak, nasa takin a twisting.

Hetiang pull hi muscle fiber-a tear tenau atanga pull na tak tak, muscle tichhe vek thei thlengin a awm thei. Hetiang dinhmun hi tennis, football, baseball, leh golf ang chi infiamna, twisting hmanga infiam thinte zingah a awm fo thin.

Hernia a ni

Pum ruh nena inzawm hriselna lama harsatna dang chu hernia a ni. Hernia chu taksa peng pakhatin taksa peng (muscle wall) a hmun chak lo tak atanga a nawr chhuah a ni. Entirnan, i ril te te hian groin area-a pum ruh hmun chak lo tak a rawn nawr chuan inguinal hernia kan ti a ni.

Prune Belly Syndrome a awm bawk

Hei hi thil awm lo tak a ni. `Prune belly syndrome` hi nausen piang thar pum ruh (abdominal muscles) a bo emaw, a pian tirh atanga a chak lo hle emaw a ni. Hei hian naute pum chu prune ang maiin a siam a ni. Hei bakah hian undescended testicles leh urinary system lama harsatna te pawh hmuh tur a awm bawk.

Abdominal muscle problems natna lan chhuah dan tlangpui chu engte nge ni?

Heng symptoms te hi i disorder emaw natna emaw i neih dan azirin a danglam thin.

Pum ruh (puld muscle) hrual (pulled abdominal muscle) chhinchhiahna:

Muscle strain nasa tak a awm chuan, hetiang hian symptoms i nei thei ang:

• Hmasawnna harsa tak.
• Pum chhunga taksa ruh (muscle spasm) a awm.
• Exercise, nuih, khuh emaw, thawk hah emaw laiin trunk area-ah natna.
• A hring emaw, a hliam emaw.
• Natna khirh takah thawk harsa.

Hernia natna lan chhuah dan:

Hernia hi hetiang hian a awm thei:

• Hernia awmna hmuna natna emaw, natna emaw.
• I kut ah hian lump emaw swelling emaw i hmu thei. Hei hi a bik takin lifting emaw straining emaw hian a langsar hle.
• A hringna hmuna rit leh natna hriat.
• Thil rit tak chawi laia natna leh/ emaw, hliam nasat.

Prune Belly Syndrome Symptoms (nausen te zingah):

• Naute pum bang chu a hrual a, raisin ang maiin a lang.
• A pum lian tak leh hmuh theih intestinal loops chu vun chhungah a awm.
• Testicles hnuai lam lo.
• Urinary system lama harsatna: Urinary system block emaw, lian emaw, bladder lian, kidney lian, etc.

Hetiang dinhmun hi eng enkawlna nge ni?

Enkawl dan tur chu i natna emaw natna emaw i neih danah a innghat a ni.

Abdominal muscle spasms enkawl dan: 1.1.

Hei hian hetiang thil hi a ti thei a ni:

• Local application (Ice pack/Heat pack): Ni hmasa berah ice i hnawih thei a, chutah chuan a lumna i hnawih thei bawk.
• Gentle stretch te chu:Mahse hrehawmna a awm loh phawt chuan.
• Painkillers (Nonsteroidal anti-inflammatory drugs - NSAIDs): Oral tablet emaw cream emaw ang chi a ni.
• Taksa lam enkawlna.
• Hahchawl.
• Compression binders: Mahse, hengte hi i hman chuan doctor thurawn zawm tur a ni a, eng chen nge hman tur tih chiang takin i hre tur a ni.

Hernia enkawl dan: 1.1.

Hernia hi operation hmanga enkawl a ni tlangpui.

• Hernia siamthat surgery: Hei hi tih dan pangngai a ni. Surgeon chuan tissue chhuak chu a dah leh a, surgical mesh emaw stitches emaw hmangin a khur chu a khar leh thin.
• Laparoscopic surgery: Hei hi camera (laparoscope) hmanga tube sei tak, sei tak, incision te tak te hmanga dah a, incision te tak te dang hmanga surgical instruments dah a ni. Hei hian incision lian tak a ngai lo.

Prune belly syndrome enkawl dan: 1.1.

Hei hi enkawlna atan chuan:

• Antibiotics: A na lo deuhah chuan zun kawng natna lanchhuahna venna atan emaw, enkawl nan emaw antibiotics chauh pek theih a ni.
• Surgery: Naute tam tak chuan an pum bang, mipat hmeichhiatna leh an zun kawng lama harsatna an neihte siamthat nan operation an mamawh a.

Engtin nge ka pum ruhte hi ka hrisel theih ang?

I "core," emaw, i pum ruhte chu hrisel leh chak taka awm reng tura i tih theih thenkhat chu hetiang hi a ni:

• Taksa chetna rang tak, rang taka tih loh tur.
• Thil rit i chawi dawnin fimkhur rawh. A theih chuan i ke hmangin rit phurh la, a nih loh leh mi pakhat hnenah tanpuina dil rawh.
• Infiamna i khelh hian, weight i chawi a, exercise dang i tih hian form tha tak hmang thin ang che.
• Taksa tihchak hi ti lutuk suh. Zawi zawiin tipung rawh.
• Chaw tha tak tak ei rawh. Thlai leh thlai chi hrang hrang ei tam rawh. Tui tam tak in thin ang che. Hei hian constipation a veng thei a, hernias hlauhawmna pawh a ti tlem thei bawk.
• I taksa rihna hrisel tak, i duh ang angin vawng reng ang che.
• Doctor hnenah engtin nge i pum ruh i tihchak theih ang tih zawt rawh.
• I rilru hah emaw, natna emaw i hriat hunah chawlh hahdam rawh.
• Nitin stretch la, chutiang bawkin exercise hma leh i tih zawhah pawh stretch rawh.
• I squat emaw squat emaw hian i pum ruh te kha tlem tal tikhauh rawh.
• Exercise i tih hmain warm up tha rawh. Zawi zawiin exercise kha ti sang la, a tawpah chuan stretch tha rawh.

Engtikah nge Doctor ka hmuh ang?

Abdominal muscle strain nasa tak symptom i neih chuan, a bik takin heng thil tih harsa i neih chuan doctor pan ngei ngei tur a ni:

• Thaw.
• Che.
• Thu rawh.
• Mu.
• Kal

Tin, i pum emaw, i groin area-ah lump, swelling, tenderness i hmuh chuan doctor pan la, hernia a nih leh nih loh i enfiah tur a ni. Hmang suh.

Take-Home Thuchah a ni

I hmu em, i pum ruh hi i "abs" chauh a ni lo. I taksaah hna pawimawh tak tak an thawk a ni. Hna hrang hrang an thawk a, i chhungril taksa peng venhimna atanga i ding nghet taka awm tir leh che thei tura tanpui thlengin an thawk a ni.

Abdominal muscle lama harsatna pawh a awm fo. Chuvangin i pum chhungah rolling motion ang chi thil i hriat chuan, a bik takin a natna hian i nitin hnathawh a tibuai a nih chuan doctor thurawn zawng rawh. Tin, i pum chhunga lump ang chi i hmuh chuan doctor hnenah entir ngei ngei tur a ni. I taksa enkawl hi hriselna atana tha ber a ni!

` Pum ruh, pum ruh, core ruh, hernia, thau pull, exercise, pum hriselna