Contents
Hoʻopili ka pālahalaha i 50% o ko ka honua heluna. Akā he hapa liʻiliʻi wale nō o ka poʻe e kani nei ka pū waikaua a ke hoʻāʻo nei e hakakā i kēia maʻi. E noʻonoʻo pehea ka palahalaha o nā wāwae.
Nā ʻano o nā wāwae pālahalaha
Nā wāwae pālahalaha ka:
1. hānau hānau
Hiki ke hoʻoilina ʻia, hana ʻia ma ka hānau ʻana ma muli o ka nāwaliwali o nā mākala a me nā ligament, me ke atrophy o nā ʻaoʻao haʻahaʻa o ke kino.
2. Loaʻa
Hoʻokumu ʻia ia me nā ukana mau i nā wāwae: me ka hana ikaika i nā wāwae, i nā mea haʻuki me ka hāpai mau ʻana i nā kaupaona. Eia kekahi, ʻano maʻamau nā kapuaʻi pālahalaha no nā poʻe kaumaha. Hiki ke hana i ka wā hāpai. ʻO nā kāmaʻa hōʻoluʻolu ʻole, keu hoʻi no nā keiki e hana ana i ka pūʻali koa, kōkua pū kekahi i ke ʻano o ka maʻi.
Aia kekahi mau ʻano o nā kapuaʻi pālahalaha: ʻoʻoleʻa a me ke kelepona paʻa, longitudinal a me transverse.
Mai hele hohonu i ka anatomy a me ka physiology. ʻOi aku ka maikaʻi e nīnau i ke kauka no kēia mea: he orthopedist a me kahi osteopath.
Nā hoʻoikaika kino no ka mālama ʻana a me ka pale ʻana i nā wāwae pālahalaha
ʻO ka mea nui i ka hakakā ʻana i nā wāwae pālahalaha ke hoʻomaʻamaʻa ʻana i nā mākala o ka wāwae e hoʻomohala i ke ākea o ka wāwae a me kona neʻe.
No ka hoʻomaʻamaʻa, pono ʻoe i nā pōpō lomilomi o ka paʻakikī paʻakikī, nā moena lomilomi, nā wili, nā pōhaku liʻiliʻi, kahi kāwele a me nā penikala hoʻi.
1. E hoʻomehana i nā wāwae
Noho i ka papahele, kau i kou mau wāwae, huki i kou mau kākini iā ʻoe, e hohola ana i kou manamana wāwae i ka hiki. I kēia manawa huki i kou manamana wāwae i mua, me he mea lā makemake ʻoe e hoʻopā i ka papahele me kou manamana wāwae. E hana hou i ka hana 20 mau manawa.
2. Hele wāwae
Kū i waho o kou mau wāwae a hele wāwae wale. I kēia hoʻolālā, huki ʻia nā manamana lima a hana maikaʻi ʻia ke kiko o ka wāwae.
3. Hoʻoikaika kāwele
Noho ma luna o kahi noho, hohola i kahi kāwele ma ka papahele i mua ou. Me kou manamana wāwae, e hoʻomaka e hōʻiliʻili i ke kāwele ma lalo o kou wāwae. Hana hoʻololi ʻia ka hoʻoikaika me hoʻokahi wāwae.
4. Hoʻomaʻamaʻa i nā manamana wāwae me nā pōpō lomilomi
Noho ma luna o kahi noho, kau i nā pōpō lomilomi ma lalo o nā paʻa o kou mau wāwae. E mālama i kāu kākini i ka papahele. E neʻe i kou mau kuʻekuʻe wāwae i nā ʻaoʻao, e hoʻohaʻahaʻa iā lākou i ka papahele i hiki. ʻAʻole e hoʻokuʻu ka hana i ka pōpō mai lalo o ka wāwae.
5. Kiola i ka kinipōpō
Noho i ka papahele me kou mau lima ma ka papahele. E lawe i ka pōpō lomilomi me kou mau wāwae a hoʻolei i ke kiʻekiʻe e like me ka hiki.
6. ʻswili
No kēia hoʻolālā, kūpono kēia mau mea: kahi lāʻau gymnastic, kahi wili massage, nā māka maʻamau. E kau i kekahi mea i ka papahele, kau i kou wāwae i kēia mea a hana i nā wili kuʻekuʻe wāwae. ʻO ka hana e lomilomi i ka paʻa o ka wāwae.
7. ʻO ka hopu ʻana me nā manamana wāwae
ʻO ke kaha kiʻi ʻana a me ka paʻa ʻana i nā mea me kou manamana wāwae kekahi o nā hoʻoikaika wāwae maikaʻi loa.
- Lawe i kahi pepa. Lawe i kahi penikala, peni a peni peni manaʻo paha me kou manamana wāwae a hoʻomaka i ke kaha kiʻi.
- Nā ʻiliʻili, nā kūpeʻe lima, nā noodle nui, e pau nā mea āpau. Puehu a ʻohiʻohi.
8. Hele wāwae wāwae ʻole
Kūʻai i nā moena lomilomi home a hele wāwae ma luna o lākou me ka wāwae ʻole. I kēlā me kēia manawa kūpono i ke kūlohelohe, ma ka ʻāina, ma kahakai, e wehe i kou mau kāmaʻa a hele wāwae ʻole.
Kūpono nā hana i wehewehe ʻia no nā keiki a me nā mākua. ʻO kā lākou hana nui ka hoʻonui i ka neʻe ʻana o nā wāwae a hana i nā mākala o ka pio. ʻO ka hemo ʻana i nā wāwae pālahalaha kahi hana lōʻihi a paʻakikī hoʻi, pono e hana i nā hoʻoikaika i kēlā me kēia lā. Ma laila wale e hōʻike ai ka hopena i makemake ʻia.