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    生完孩子肚子松垮垮 做仰卧起坐或更糟糕
    2018-03-20 11:07:07    来源:中国妇女报

      产后有很多妈妈都会发现,自己的肚子无论如何都回不到怀孩子之前的A4腰了,除了脂肪囤积,还有个原因不得不引起重视,那就是腹直肌分离。这时女性如果用做大量仰卧起坐来改善身材,后果可能会更加严重!
     

      仰卧起坐并不能让远离的腹直肌拉近。孕晚期随着胎儿不断长大,孕妈妈两侧腹直肌距离会越来越远,生完之后腹壁的紧张度下降了,但是两侧的腹直肌却不能很快恢复孕前的位置和形态,于是脏器和多余的赘肉就会在腹部堆积,造成了肚子松垮垮收不回去的困扰。
     

      如果是单纯因为脂肪过度堆积(可能是因为产后长时间卧床、缺乏运动等原因)而肚子松弛,做仰卧起坐是有用的,因为其能增强腹部肌肉力量,燃烧多余的脂肪;但如果是腹直肌分离引起的腹部松弛,做仰卧起坐不但不能减掉肚腩,反而会更糟糕,因为其只能增强腹部肌肉力量,并没有让两侧腹直肌向中间靠拢的作用。
     

      产后肚子松垮垮要对症“下药”。腹直肌是腹前壁正中线两旁的肌肉,在孕晚期,增大的子宫会将腹肌拉长,使两条腹直肌从腹白线的位置分开,这种现象被称为腹直肌分离。那怎么才能知道是不是腹直肌分离?这个只需要自检一下,就能见分晓:
     

      1.仰卧位平躺,双膝弯曲。
     

      2.把一只手的中指放在肚脐上,其他手指并拢并指向脚趾的方向。
     

      3.向上抬头,用手指的任何一个侧面来感知坚硬的腹直肌侧缘,当你能感到肌肉聚拢时,记下进入空隙的手指的数目。(剖宫产妈妈要在产后6~8周才能进行这个自检)
     

      如果自检发现自己有腹直肌分离,一定不要自己做卷腹和躯干扭转训练,要去医院在医生的指导下,进行专业的腹直肌康复训练。
     

      如果确诊是腹直肌分离,又该怎么改善呢?1.电刺激——最直接有效;2.自主训练——时间自由,随时能做。3.手术治疗——非手术方法收效甚微时的选择。


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