If you've noticed a bulge in your abdomen or groin that seemingly came out of nowhere, you might have a疝.
当内器官或组织的一部分通过腹腔内的压力增加而围绕它的肌肉突出时，发生疝气。
Read more:一个10分钟的常规雕刻你的腹肌
All About Hernias
虽然有不同类型的疝气，但最常见的疝是腹部疝气。不幸的是，具有疝气家族历史的个人具有更大的风险，以发展它们，这不能受到影响。
Fortunately, other risk factors include being overweight, poor nutrition and weakness of the abdominal muscles, which can all be addressed in order to help prevent the chance of a hernia occurring.
核心肌肉成分的逐步加强有助于增加内脏和组织周围结构的弹性。这与加强诸如臀部的其他肌肉相结合有助于增加腹壁的阈值，以及减少放置在其上的整体应力。
疝气预防锻炼
妥善strengthen the muscles of the core，疝气预防练习可以从静态力量到更大的动态运动。
格拉克举行
木板加强腹部和腰部的肌肉。
HOW TO DO IT: From your forearms and toes, engage the core, imagining pulling your zipper up towards the rib cage. This helps to prevent lumbar extension and utilizes the obliques as well as the rest of the core musculature.
专注于将地面推着肘部，同时保持上层平面。保持这个位置30秒，确保尽可能长时间尽可能长时间留在头顶的顶部，同时使臀部远离拱起的臀部和较低。
2.侧板握住
腹部每侧的肌肉side plank holds.
如何做到：从地面上一个前臂的一侧躺着的位置，直接在肩部下方的肘部和腿部彼此顶部堆叠，向臀部朝着天花板桥。当肩部到脚上有直线时停止。
Keep the abs engaged, imagining pulling the zipper up towards your rib cage. Focus on not allowing the hips to roll backwards as this will engage the back muscles more so than the abdominal muscles. Hold this position for 20 to 30 seconds before repeating on the other side.
3. AB轮卷口
The ab wheel rollout challenges your ability to keep your hips and spine in a strong, neutral alignment while the body is moving. This ability to stabilize during movement is key to preventing improper technique that can increase the likeliness of a hernia.
如何做到：从膝盖上，抓住AB轮的手柄。保持核心订婚，好像你要把拉链拉向肋骨。将车轮远离您的身体，让您的臀部与您一起去，但从膝盖上保持直线到肩膀。
Focusing on squeezing your glutes will help to solidify the neutral position. Do not allow the low back to arch or hips to sag towards the ground. Reverse direction and pull yourself back to the starting position.
小费
Move slowly and deliberately the first time you try this exercise, as it's harder than it looks. Do not roll too far out, stopping at the range where you feel form may break if you go any further. You can also start this exercise using a stability ball instead of the ab wheel as the height of the ball reduces the intensity a bit.
Read more:加强核心和腰部的练习
Strengthen Your Hips
为了减少腹壁上的压力，不仅可以以适当的技术锻炼，而且必须利用臀部来完成许多任务。使用和加强臀部作为疝气预防锻炼的一部分，将有助于降低对核心肌肉组织的需求。
1. Glute Bridge
可以在任何牢固的表面上进行缩血桥。
HOW TO DO IT: Lying on your back in a supine position, bend the knees so the heels are roughly 3 to 4 inches from the hips. Keep your hands to the side of the body, as you engage your core — focus on pulling the zipper up towards the rib cage.
Keep the feet flat as you squeeze your glutes — or your buttocks — and push through your heels to bridge the hips towards the ceiling. Keep the core engaged so the hips do not tip forward as you keep the low back from arching. Hold the top position for a two to three second count, squeezing the glutes hard. Reverse directions still maintaining a good hip position via core engagement.
小费
When this exercise becomes easy, you can elevate your shoulders on a bench or perform the exercise with one leg at a time.
Read more:How to Lose Weight in the Core
2. Goblet Squat
Substitute any weighted object if you don't have a dumbbell or kettlebell for the goblet squat.
如何做到：拿着哑铃或kettlebell在高杯抓地带（靠近身体和下巴下方，）保持核心订婚，好像你要把拉链拉向肋骨。采取略宽的臀部宽度姿势，稍微向脚趾转动。
Keep the weight in your heels as you push the hips back and down. To help activate the glutes and hips more, imagine trying to rip the floor beneath your feet apart. Keep your back flat and sit to roughly 90 degrees; you can go lower if you can maintain form. Drive through the heels and push the floor away as you return to the starting position. Squeeze the glutes hard at the top before repeating.
3. Lateral Lunge
Limit your lowering distance with lunges if you have knee pain.
如何做到：在高脚杯握持位置持有哑铃或壶铃，通过专注于将拉链向上拉向肋骨，从而啮合核心。走出一边，弯曲腿的膝盖你正在进入。
当你向后推动你的臀部并保持另一条腿，保持脚跟的大部分重量。当膝盖和臀部大约90度时，完成时，将脚趾，膝盖和臀部直截了当。
把自己推回到起始位置。在切换到另一条腿之前，在一侧完成所有代表，因为这一次允许一条腿上的更一致的张力。在整个运动中，保持背部平坦并专注于感受到工作中的工作，在腿的臀部和臀部踩到侧面以及核心和上背部。