如果孕期你的肚子变成了三角形

尝试着找了中文资料，都没有这个相关的，反而都是直肌分离的修复，搞得不明觉厉，才想着看看英文资料的。现在翻译一下吧，说不定有人需要呢。

原文链接：https://www.mamastefit.com/blog/understanding-coning-what-is-it-amp-how-to-fix-it

Understanding Coning: What is it & how to fix it! 理解coning：是什么&怎么解决！

BY: Gina Conley, MS Exercise Science, CD(DONA) 作者： Gina Conley，运动科学硕士，助产师证书

Coning is when the center connective tissue of the abdomen, the linea alba, protrudes outwards beyond the rest of the abdominal wall. This tends to occur due to diastasis recti, or the normal occurring separation of the six pack abs during pregnancy. 当你腹部中心结缔组织，白线(linea alba：位于腹正中线上，由两侧的 腹直肌鞘纤维彼此交织而成。）向往突出超市腹壁的其余部分时，就会形成coning。这通常是由于直肌分离，或者怀孕期间的六块腹肌的分离。

Diastasis recti NEEDS to occur during pregnancy to make space for your growing baby. Everyone gets DR who carries to or near term. Not everyone will maintain a DR postpartum, and many of us will spontaneously heal. 直肌分离在怀孕期间是需要的，以给你成长中的宝宝腾出空间。妊娠期或近期的人都得直肌分离。不是每个人都会有产后的直肌分离，很多都会自愈。

What possible contributes towards this spontaneous healing? 什么会帮助这种自愈？

One possible way is to minimize the amount of coning that occurs during pregnancy and while healing in the postpartum period. When we cone, we are putting extra strain and stress on an already weakened tissue. Coning could aggravate or further damage the tissue, and thus make it more challenging to heal postpartum. Think if you sprained your ankle, but kept running hard on it, it would have a hard time healing. Let’s talk more about what coning is. 一种可能的方式是在怀孕期间喝产后修复期间减少锥形。当我们有锥形的时候，我们是在给一个很虚弱的组织增加额外的张力和压力。锥形可以加重或者进一步损害组织，从而使产后修复更具挑战性。想象一下你已经扭伤了脚踝，但是还是继续拼命的跑步，那么就会很难愈合。让我们再多谈论一下什么是coning。

What is coning?什么是coning?

Coning is when the linea alba pushes out further than the rest of the abdominal wall. This could look like a tent or triangle shape of the abdomen. Coning occurs when the internal pressure within the abdominal cavity exceeds the functional capability of the abdominal wall, and pushes out at the point of least resistance (the stretched and thinned linea alba). coning是白线(linea alba：位于腹正中线上，由两侧的 腹直肌鞘纤维彼此交织而成。）推的比腹壁的其他部分更远。这可能会看起来像帐篷或者三角形的腹部。coning发生在当腹腔内部的压力超过了腹壁的功能能力的时候，然后在最小阻力点的位置挤出（拉伸和变细的白线）。

What increases pressure??

Certain breathing or pressure management strategies may increase pressure too much, or the external load or demand of task may be too high for your current functional capacity. If you find that you are coning, focusing on your breathing technique or adjusting the movement may help more optimally support your core.某些呼吸或压力管理策略可能会使压力增加过多，或者任务的外部负载或需求可能对您当前的功能容量过高。如果你发现你在做coning，专注于你的呼吸技巧或调整运动可能会帮助你更好地支持你的核心。

Things that increase pressure

• Breath holding or the Valsalva maneuver 屏住呼吸或者瓦尔萨尔瓦手法
• Exhale to bear down (exhaling down and out, as opposed to up and in)呼气用力向下(呼气向下和向外，而不是向上和向内)
• Sneezing, coughing, or spontaneous laughing 打喷嚏、咳嗽或忍不住大笑
• Increased range of motion (picking up from the floor compared to a counter top)Increased range of motion (picking up from the floor compared to a counter top)
• Increased loading (lifting 100lbs vs 10lbs)增加负荷(举起100磅vs 10磅)

When does coning happen??

Coning tends to occur when the pressure within the abdominal cavity exceeds your management of it. Certain exercises, postural tendencies, or even breathing patterns may cause coning. If we adjust any of those variables, we may find that coning is almost entirely eliminated. The following list is by no means a “no go” list, but rather where we tend to see coning and when you may need to be more focused on your strategy.当腹腔内的压力超过你的处理能力时，就会发生锥进。某些运动，姿势倾向，甚至呼吸模式都可能引起锥进。如果我们调整这些变量中的任何一个，我们可能会发现锥进几乎完全消失了。下面的列表绝不是一个“不可以”的列表，而是我们倾向于看到的锥形，当你可能需要更专注于你的策略。

Common movements that may cause coning:

• Core flexion (sit ups, crunches)核心屈曲(仰卧起坐，仰卧起坐)
• Core isometric movements (planks)核心等距运动(平板)
• Overhead movements with rib thrust用肋骨推力的头顶运动
• Pull Ups or hanging from bar movements引体向上或用杠铃动作吊起
• Rowing划船

But!! All of these movements COULD be done without ANY coning, as well!! It’s all about your strategy. 但是！！所有的这些动作都可以在不产生coning的条件下完成！！这完全取决于你的策略。

How can you prevent or minimize coning??

You sure can! We can prevent or minimize coning with a few strategies.

1. Postural Set Up: how we are setting up for lifts or movements can support or increase demand on our core. If we can maintain a more neutral spine position (ribs stacked over pelvis) during loaded movement, we may find that we can better manage pressure and prevent coning. A common movement that causes coning is overhead movements, such as a strict press, where our client thrusts their ribs upwards and moves out of neutral. This tends to cause coning at the top of their abdomen. Focus on setting up in a neutral position when moving with external load.姿势设置： 我们设置一些举重或运动可以支撑或者提高我的核心需求。如果我们在负重运动的时候维持一个更中立的脊椎位置（肋骨叠放在盆骨），我们可能发现我们可以更好的控制压力和预防coning.一个常见的导致coning的动作是过头的动作，例如一个严格推举，当顾客将肋骨向上推，同时移出中立位置。这就很容易导致在腹部顶部coning. 当移动一个外界负载的时候，侧重控制在一个中立位置。
2. Breathing Strategy: focusing on a diaphragmatic breathing pattern, where we inhale down and out, and exhale up and in, can help support how we manage pressure during movement. We want to avoid breath holding during pregnancy and while healing in the postpartum, as it can increase pressure within the abdominal cavity. Focus on syncing movement with the prime movers activation pattern: when your prime mover is eccentric, we inhale (think lengthen to lengthen), and when they are concentric, we exhale (think shorten to shorten). Example: lower in a squat = inhale; rise out of a squat = exhale.呼吸策略：侧着横膈膜呼吸模式，向下和向外吸气，向上和向内呼气，可以帮助支撑我们管理在运动时候的压力。
3. Engagement Cues: turning the transverse abdominals (TA) or corset abs on can help to manage the tension in the linea alba. If you place your fingers in the lower abdominals and cough, you can feel the TA turn on or harden. We want this muscle to be turning on to help support managing that pressure. Cues that could help turn on the TA could include squeezing a ball between the hands; pushing inward; think hip bones coming together; and then focus on activating the pelvic floor (see next number).接合提示:转动腹横肌(TA)或束腹可以帮助控制白线(linea alba：位于腹正中线上，由两侧的 腹直肌鞘纤维彼此交织而成。）的紧张。如果你把你的手指放在下腹部和咳嗽，你可以感觉到TA打开或硬化。我们希望这块肌肉能够激活来帮助控制压力。有助于激活TA的线索包括用双手挤压一个球;向内推;想想髋骨聚在一起;然后专注于激活骨盆底(见下一个数字)。
4. External Props: we can use external props to help activate the TA and PF. We like to use a pilates ball in our gym to help cue the pelvic floor. Place the ball between the thighs, and on exhale, squeeze the ball between the thighs to activate the adductors (inner thighs). This helps to activate the pelvis floor… that then trickle effect turns on the TA too. You can also squeeze the ball between the hands.外部道具：我们可以用一些外部道具来帮助激活横幅肌和骨盆底。我们喜欢在我们的健身房使用普拉提球来帮助提示骨盆底。把球放在大腿之间，呼气时，挤压球在大腿之间以激活内收肌(大腿内侧)。这有助于激活骨盆底，然后涓滴效应也会影响助教。你也可以用双手挤压球。
5. Increase Support or Decrease Demand: If you try all of the above, and you are still experiencing coning, the movement may be outside of your current capability. This does not mean you will NEVER do planks or pull ups again, but right now we may need to find something else to do instead to better serve your journey. We can decrease range of motion (how far you move); decrease loading or weights; decrease reps or overall volume. These are all methods to make the movement a little easier, or find a new move to do.增加支持或减少需求:如果你尝试了以上所有方法，你仍然在经历锥形运动，移动可能超出了你目前的能力。这并不意味着你再也不会做平板支撑或引体向上了，但现在我们可能需要找一些其他的事情来代替，以更好地服务于你的旅程。我们可以减少移动范围(你移动的距离);减少负荷或重量;减少重复次数或总容积。这些都是使动作更容易一些的方法，或者找到一个新的动作去做。

Is all coning the same?所有的coning都一样么？

No!! Not all coning is the same! The type of coning that we are trying to avoid is a HARD cone, where if you pressed into the cone, it would be rigid and hard to touch. This means there is a lot of pressure pushing into that connective tissue, aka a lot of strain. If it is a SOFT cone, where if you pressured into the cone, it would easily move or “smoosh,” this is probably fine.不! !不是所有的coning都是一样的!我们要避免的是一种坚硬的锥状物，如果你把它压进去，它就会变得坚硬，难以触摸。这意味着结缔组织受到很大的压力，也就是很大的压力。如果它是一个柔软的蛋筒，如果你向它施加压力，它会很容易移动或“压扁”，这可能是好的。

A common situation you would find a soft cone is during an inversion or in an all fours position where the core is not engaged, but rather relaxed. We usually get concerned messages about coning in an inversion, but there is nothing to worry about because there is not added strain on the connective tissue with pressure!一个常见的情况是，你会发现一个软锥处于反转状态，或者处于四肢着地的状态，核心没有接触，而是相当放松。我们通常得到的信息是锥形的反转，但没有什么可担心的，因为结缔组织没有增加压力的压力!

Hope this helps you better understand what coning is and how to approach fitness during your pregnancy and postpartum! You can learn more in our fitness education courses or use our fitness programs to support your pre/postnatal fitness journey!