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Paʻa iki paha kāu jeans? Ke hopohopo nei paha ʻoe no ka momona keu i hōʻiliʻili ʻia i loko o kou mau ʻūhā a noʻonoʻo e pehea e puhi pono ai? ʻAʻole hopohopo hou, i kēia ʻatikala e kamaʻilio mākou e pili ana i nā hana e hōʻemi ai i ka momona o ka ʻūhā.
He mea maʻamau a olakino hoʻi ke loaʻa ʻana o ka momona o ke kino a koi wale ʻia kahi nui o ia mea no ka hana kūpono o ke kino [1] . Akā, ʻoi aku ka nui o ia i nā pilikia olakino.
Loaʻa i nā kāne a me nā wahine nā momona o ke kino a ʻo ka mea maʻamau e hōʻiliʻili i nā ʻūhā, nā pūhaka a me nā puʻupuʻu [elua] . ʻO nā wahine, ʻoi aku, nui aku ka momona o ka saddlebag e mālama ʻia i nā ʻūhā o waho no ka mea he pelvis nui aʻe lākou i hoʻohālikelike ʻia me nā kāne. [3] .
Aia kekahi mau hana i hiki ke kōkua i ka hōʻemi ʻana i ka momona o ka ʻūhā. Akā me kēia mau hoʻomaʻamaʻa e ʻai ana i ka papaʻai olakino a me ka hoʻopili ʻana i kekahi mau ʻano nohona kūpono e pono e kōkua iā ʻoe e hoʻokō i nā hopena lōʻihi lōʻihi.
Ua papa inoa mākou i nā hana i hiki ke kōkua i ka hōʻemi ʻana i ka momona o ka ʻūhā.
1. Pākuʻi
ʻO ka squats, ka mea i ʻike ʻia he mōʻī o ka hana hoʻoikaika nui i nā quadriceps a me nā hamstrings i nā ʻūhā a me ka gluteus [4] , [5] . Hiki ke hoʻomaʻamaʻa i kēia hoʻolālā i ke kani o kou mau ʻūhā a hoʻemi i ka momona o ka ʻūhā.
Pehea e hana ai:
● Kū pololei me kou mau wāwae i ka laulā ākea.
● E kulou mālie i kou mau kuli ma ke kāomi ʻana i kou gluteus i hope a mālama pololei i kou kua.
● E iho i lalo a kūlike kou mau ʻūhā i ka papahele.
● Paʻa i kēia kūlana no 10 kekona a kū mālie i luna e hoʻi nei i ke kūlana maʻamau.
nā kiʻiʻoniʻoni aloha maikaʻi loa o ka honua
● E hana hou i ke kaʻina hana no 10 set.
Manaʻo kōkua: Mai hoʻonui iā ʻoe iho e like me ka ʻeha o kou kuli.
2. Nā squats ākea
ʻOkoʻa ka squat ākea a sumo squat paha mai ka squat maʻamau. I ka squat maʻamau, kau ʻia nā wāwae i ka laulā ākea a alo nā manamana wāwae i mua, ʻoiai, i kahi squat ākea nā wāwae i kahi kū ākea me nā manamana wāwae i huli i ke kihi o 45 kekelē. ʻO ka squat ākea ka pahuhopu i nā mākala o ka ʻūhā o loko, gluteus, quadriceps, hamstrings a me nā hip flexors.
Pehea e hana ai:
● E kū me kou mau wāwae ākea ma mua o ka laulā o ka poʻohiwi (ma kahi o ʻekolu a ʻehā mau kapuaʻi paha), huli nā manamana wāwae ma 45 kekelē a paʻa i kou mau lima ma kou ʻaoʻao.
● E kū pololei i kou kua, e nānā pololei a me ka umauma i luna. E hoʻohaʻahaʻa iā ʻoe iho ma ke kūlou ʻana i kou mau kuli.
● Ke kūlike kāu ʻūhā me ka papahele, kau i ka ikaika ma kou kuʻekuʻe wāwae e kū i luna no hoʻokahi rep.
● E hana hou i ka hoʻoikaika kino no ʻewalu mau reps.
Manaʻo kōkua: E nānā pono ʻaʻole ʻoe e hoʻokahuli i kou mau kuli.
3. Hāpai ka wāwae ʻaoʻao
ʻO ka hāpai i ka wāwae ʻaoʻao kahi hana ʻē aʻe i hiki ke hoʻokomo ʻia i loko o kāu papa hana. Pili kēia hana i ka hoʻolei ʻana i ka wāwae mai ka waena waena o ke kino e hana ʻia e ka wahaheʻe ʻana i kou ʻaoʻao. Hoʻokiʻekiʻe ka ʻaoʻao ʻaoʻao i ka gluteus, nā ʻūhā a me nā mākala hip. Hiki i kēia ke lilo i mea hoʻoikaika kino e hōʻemi i ka momona o ka ʻūhā [6] .
Pehea e hana ai:
home remedies no ka lauoho pololei mau
● E kau i kahi moena ma ka papahele. Moe i kou ʻaoʻao hema a ʻākau paha, kahi kūlana ʻoluʻolu ʻoe.
● E mālama i kou kino i ka laina pololei mai ke poʻo a ka manamana wāwae me kou mau wāwae i hoʻolōʻihi ʻia a ma luna o kekahi.
● E mālama i hoʻokahi lima ma lalo o kou poʻo no ke kākoʻo a kau i kahi lima ʻē i mua ou no ke kākoʻo ʻoi aku ka maikaʻi.
● ʻoiai e hemo ana, e hoʻoluʻu i kou wāwae i ka hiki ke hiki. Mai hoʻonui i kou wāwae.
● E hoʻoiho a hoʻihoʻi i kou wāwae i lalo i kahi e hoʻomaka ai.
● E hana hou i kēia hoʻolālā he 10 mau manawa.
Manaʻo kōkua: Ke hana ʻoe i ka wāwae ʻaoʻao e hāpai i ka hoʻoikaika kino, pale i ka hāpai ʻana i kou wāwae kiʻekiʻe loa a hoʻoliʻiliʻi iki ia ke ʻike ʻoe i ke kanikau ma kou kua i lalo.
Hōʻike kiʻi: Youtube
10 Nā hoʻoikaika kino maikaʻi loa no nā maka luhi
4. Hoʻokiʻekiʻe ka wāwae hoʻi / gluteus
ʻO ka hoʻāla ʻana o ka wāwae kua / gluteus kahi hoʻomaʻamaʻa maikaʻi loa no nā mea hoʻomaka. Hana ia ma ka gluteus a me nā mākala hamstrings i hiki ke kōkua iā ʻoe e hoʻokō maʻalahi i nā ʻūhā wī ma ka home. Eia hou, ʻo ka hoʻokō ʻana i kēia hana e kōkua i ke kani ʻana o nā mākala.
Pehea e hana ai:
● E kau i kahi moena ma luna o kāu papahele. Moe i lalo i ke alo o ka moena, hoʻopili i kou mau manamana lima a kau i kou lae ma luna.
● Lohi, hāpai i kou wāwae ʻākau i luna a hoʻohaʻahaʻa i kou wāwae i lalo i kahi e hoʻomaka ai.
● E hana hou i kēia hana a laila hoʻololi i kou mau wāwae.
● Hana i kēia hoʻoikaika he 10 mau manawa.
Manaʻo kōkua: Mai hoʻopaʻa i kou kua i ka wā e hana ana i kēia hoʻolālā e hōʻalo i ka kānana ma kou kua i lalo.
Kiʻi kiʻi: Healthline
5. Hoʻokiʻekiʻe ka wāwae mua
ʻO ka hāpai ʻana i ka wāwae i mua kahi hana hou e hiki ke kōkua iā ʻoe e loaʻa i nā ʻūhā wīwī. Hana kēia hana i ka quadriceps a me ka hip flexors. Hiki iā ʻoe ke hana i ka wāwae i mua e hāpai i ka hoʻoikaika kino i ke kū ʻana a e moe pū ana nō hoʻi.
Pehea e hana ai:
Kūlana kū
● Kū pololei a kaulike i kou kino ma ka kau ʻana i kou mau kaupaona ma ka wāwae hoʻokahi.
● E kuhi i kou manamana wāwae a me nā kuʻekuʻe wāwae a hāpai i kou wāwae ʻē aʻe i luna a i lalo i mua o kou kino.
● E hōʻoia i pololei kou mau wāwae i ka wā o ka hoʻoikaika kino.
● I kēia manawa, hana i kēia hoʻolālā ma ka hoʻololi ʻana i kou mau wāwae.
● E hana hou i kēia hoʻolālā no 5 a 10 mau reps.
Manaʻo kōkua : Ke hāpai ʻoe i kou wāwae i luna, mai hoʻoneʻe i kou kino kiʻekiʻe i hope. E mālama pololei.
Ke kūlana moe
nā kiʻiʻoniʻoni ma ka huakaʻi manawa
● E kau i kahi moena ma ka papahele. Moe i kou kua a kū pololei i kou wāwae ʻākau i mua ou a pelu i kou wāwae hema me nā lima i kau ʻia ma kou ʻaoʻao.
● Lohi, e hoʻokiʻekiʻe i kou wāwae ʻākau i luna a hiki i ke kiʻekiʻe like o kou wāwae hema.
● A laila e hoʻohaʻahaʻa i ka wāwae.
● E hana hou i kēia no 10 reps a hana like i kou wāwae hema.
Kiʻi kiʻi: sportsinjuryclinic, hoʻoikaika kino forcier
inu ʻōmaʻomaʻo kī no ka ʻili keʻokeʻo
6. Keehi ka hoki
ʻO ka hoʻoulu kime Donkey, ʻo ia hoʻi ʻo quadruped hip extensions a me nā wāwae ʻūlou wāwae, ʻo ia ka hoʻomaʻamaʻa maikaʻi loa e hana i nā mākala gluteal, kahi hui o nā mākala ʻekolu e waiho ana ma ka ʻūhā. Pākuʻi ka hoki i ka leo, hoʻopaʻa a hoʻoikaika i ka gluteus, nāna e hāʻawi iā ʻoe i nā puʻupuʻu paʻa. Kuhi kēia hana i ka gluteus maximus, ka mea nui a ikaika hoʻi o nā mākala gluteal ʻekolu.
Pehea e hana ai:
● E kau i kahi moena ma luna o kāu papahele. E iho i lalo i kou mau lima a me kou mau kuli e like me kou mau lima ma lalo o kou poʻohiwi a aia nā kuli ma lalo pono o kou pūhaka. E mālama i kou ʻāʻī a me kou iwi i kahi kūlike ʻole.
● E kīpiʻi i kou pupu a hāpai haʻahaʻa i kou wāwae hema i luna i ke kaupaku ʻoiai e kūlou ana kou kuli a kuhikuhi ʻia ka wāwae.
● Hoʻi i ke kūlana maʻamau.
● E hana hou i kēia hoʻolālā he 12 mau manawa ma kekahi ʻaoʻao a laila hoʻololi i kou mau wāwae a hana like.
Manaʻo kōkua: ʻOiai e hāpai ana i kou wāwae i luna, mai hoʻopaʻa i kou kua i lalo. E mālama pololei i kou kua i lalo a nānā i kāu gluteus.
Hōʻike kiʻi: Youtube
Hoʻololi nā nohona no ka hōʻemi ʻana i ka momona o ka ʻūhā
Pono kahi hui o ka papaʻai a me ka hoʻoikaika kino inā ʻoe e nānā i mua e lilo ka momona o ke kino, me ka momona o ka ʻūhā. Eia kekahi mau loli nohona e pono ai ʻoe e hoʻopili i kāu hana o kēlā me kēia lā me kēia ʻano hoʻoikaika kino.
● Hoʻohui nā meaʻai waiwai protein i loko o kāu papaʻai e like me nā hua manu, nā legume, nā iʻa, nā nati, nā huahana waiū, nāʻiʻo momona a me nā moa.
● ʻAi i nā meaʻai i nā momona momona e like me nā nati a me nā ʻanoʻano, nā ʻoliva a me nā aila ʻoliva, nā avocados etc.
● Loaʻa i nā ʻano ʻokoʻa nā huaʻai waihoʻoluʻu a me nā lau .
● E hoʻomaha maikaʻi i ka pō.
● Hōʻalo i ke koʻikoʻi.
● Palena i ka inu wai ʻona.
● Pale i ka puhipaka.
Nā FAQ maʻamau
P. Hoʻemi paha ka squats i ka momona o ka ʻūhā?
TO . ʻAe, kōkua nā squats e hōʻemi i ka momona o ka ʻūhā.
P. Puhi paha ka holo i ka momona o ka ʻūhā?
TO. ʻO ka holo he hana maikaʻi loa ia no ka pohō kaumaha. Puhi ia i nā calories a kōkua i ka hōʻemi ʻana i ka momona o ke kino. Hoʻonani ia i nā wāwae a me ka ʻūhā, a laila hāʻawi i kahi ʻano i wehewehe ʻia i kāu mau puʻupuʻu a me nā ʻūhā.
P. He aha nā hana e hoʻopau ai i ka momona o ka ʻūhā?
ʻili maka no nā pimples a me nā kiko ʻeleʻele
TO. ʻO nā squats ākea, nā kīkoki hoki, hāpai i ka wāwae ʻaoʻao, hāpai i ka wāwae i mua kekahi o nā hana i hiki ke kōkua i ka hemo ʻana i nā momona o ka ʻūhā.
P. ʻO nā meaʻai hea wau e ʻai ai e hōʻemi i ka momona o ka ʻūhā?
TO . ʻAi i nā huaʻai a me nā lauʻai, nā kīʻaha holoʻokoʻa, nā meaʻai waiwai protein a me nā aila olakino e like me ka aila ʻoliva a me nā aila nut.
P. He aha kaʻu e hōʻalo ai i ka lilo ʻana o ka momona o ka ʻūhā?
TO. Hōʻalo i nā meaʻai pono ʻole e like me nā kīʻaha Palani, nā mea inu kō, nā berena keʻokeʻo, nā pā, nā kuki, nā ʻaikalima a me nā kīʻaha kope.
P. Hiki iā ʻoe ke lilo i ka momona o ka ʻūhā wale nō me ka hoʻoikaika kino?
TO. ʻAʻole, ʻaʻole kōkua ka hoʻoikaika ʻana i ka papaʻai nutritious olakino hui pū ʻia me ka hoʻoikaika kino i ka hoʻēmi ʻana i ka momona i kou mau ʻūhā.
P. Pehea ka lōʻihi e lilo ai ka momona o ka ʻūhā?
TO . Aia ia i ka ʻikepili, ka helu metabolic, nā hormones a me ka nohona o ke kanaka.
ʻO Susan JenniferKahunaponaNā haku ma Physiotherapy E ʻike hou aʻe