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ʻO nā mākala nā lālā nui o ka neʻe ʻana o ke kanaka e hoʻolohe i ka lolo a kāohi i ka ʻōnaehana iwi. Aia lākou i ka paʻa, nāʻiʻo iʻa iʻa i hiki ke ʻaelike ma lalo o ka mana o nā pulupulu nerve. Komo lākou i nā kaʻina kaʻa āpau, mai ka minoʻaka ʻana i ka hāpai ʻana i nā kaupaona kaumaha.
Aia nā mākala 640 i ke kino o ke kanaka. ʻO ka liʻiliʻi o lākou ke kuleana no ka hana o ka "hammer" i loko o ka pepeiao. ʻO ka mea nui (nā mākala gluteal) ke kuleana no ka neʻe ʻana o nā wāwae. A ʻo nā mākū a me nā mākū keiki ka mea ikaika i ke kino.
ʻIkepili Hoihoi:
- ʻO ka nui o nā mākala i loaʻa i ke keiki hānau hou a me ke bodybuilder ka mea like. ʻO ka nui kaukaʻi ʻia i ka ʻāpana keʻa o ka fiber muscle.
- Hana ʻia nā mākala ma kahi o 40% o ka nui o ke kino.
- ʻO nā mākala wikiwiki ka kuleana o ka blink.
Nā meaʻai olakino no nā mākala
I mea e hana ai i kekahi mau neʻe, pono pono e hoʻolako ʻia nā mākala no kēia mea i ka nui o nā meaola. Mahalo i ka meaʻai maikaʻi, ʻaʻole hiki i nāʻiʻo ke hana wale, akā ulu pū kekahi.
E like me nā huahana nui e pono ai no ka hana muscle maʻamau, hiki ke ʻike ʻia kēia mau mea:
- Pipi. ʻO Champion i ka ʻike o nā amino acid pono. Loaʻa nā creatine, kahi protein e hoʻonui i ka nui o nā mākala ma ka hōʻemi ʻana i ka momona.
- Huamoa. Mahalo i ka lecithin i loaʻa i loko o lākou, pili lākou i ka hōʻoia ʻana i ka hana i hoʻohui ʻia (synchronous) o nā mākala a me nā ʻōnaehana. Eia kekahi, i ka hoʻohui i ka protein, loaʻa iā lākou ka nui o ka wikamina D, kahi mea e pono ai ke olakino o nā uaua muscle.
- Moaʻi E like me ka pipi, komo pū ia i ke kūkulu ʻana i nā olonā nāʻiʻo.
- Nā huahana waiu. He kumu hiki ʻole ke hoʻololi ʻia o ka calcium organik, nona ke kuleana no ka hana maʻamau o nā nerve impulses. Eia kekahi, he lāʻau maikaʻi loa ia no ka ʻeha ʻiʻo.
- ʻO nā mea kanu ʻōmaʻomaʻo (broccoli, asparagus, nā pīni ʻōmaʻomaʻo, a me nā lettuce) nā kumu o ka magnesium, ʻo ia ke kuleana no ka hōʻemi ʻana i ka pīhoihoi e pili ana i ka hana.
- Mackerel. Nui ia i nā momona olakino, kahi e pono ai i ke kaʻina o ka hana muscle e hāʻawi iā lākou i ka ikehu. I ka loaʻa ʻole o kēia mau momona, hoʻomaka ke kino e hana iā ia iho. Inā loaʻa, lohi nui kēia hana, i mea e lawa ai ka manawa o ke kanaka e hele ai i kahi o ka ʻai ʻana me ka ʻole o ka iwi i uhi ʻia me ka ʻili.
- He paina. Mahalo i ka enzyme bromelain i loko o ka pineapple, ʻo ke kaʻina hana o ka hoʻololi ʻana i nā protein i ʻai ʻia i nā puʻupuʻu e emi ka manawa ma mua o ka ʻole o ke alo. Hoʻohui, pale ia i nā mākala mai ka nui kaumaha.
- Tī ʻōmaʻomaʻo. Hoʻonui i ke kūpaʻa i nā mākala i ke koʻikoʻi. Hoʻopau i ka acid lactic, hoʻemi i ka ʻeha o ka mākala.
- Turmeric. He kuleana no ka hana hou ʻana. Pono ia no nā mākala, ma ke ʻano he hopena o ka hana, hiki ke loaʻa iā microtrauma.
- Buckwheat. Mahalo i nā waikawa amino koʻikoʻi i loko, haʻaheo ka buckwheat ma waena o nā huahana no ka hoʻoulu hou ʻana o ka ʻiʻo.
- ʻAmelemona Loaʻa iā ia ka maʻa maʻalahi o ka huaʻai E. Mahalo iā ia, kōkua nā ʻalemona i nā mākala e ola wikiwiki mai nā ʻeha o nā mākala.
- Pepa bele (ʻulaʻula). Ma nā huaʻōlelo C, ʻaʻohe ona like. Hiki iā ia ke hāʻawi maʻalahi i ka lemi a me ka currant ʻeleʻele. A ʻoiai ʻo kēia huaola ka mea nui o collagen, ʻo ka hoʻokomo ʻana i kēia mea kanu i ka papaʻai kahi hana e pono ai.
Nā ʻōlelo ʻōlelo ʻao
I mea e hōʻoia ai i ke ola pono, pono e ʻai i ka hapa nui o 5-6 mau manawa i ka lā. Eia kekahi, 70% o nā meaʻai e ʻai ʻia i ka hapa mua o ka lā. I kēia hihia wale nō, e hana nā mākala i ka hana i manaʻo ʻia no lākou.
Me ka hana hoʻolōʻihi, hōʻiliʻili ka lactic acid i nā mākala. No ka hemo ʻana, pono ʻoe i kahi hoʻomaha maikaʻi, tī tī, e hoʻoikaika kino ma luna o kahi keke kaʻa, a lawa ka wai.
Folk remedies for normalizing hana a hoʻomaʻemaʻe i ka muscular ʻōnaehana
I mea e maʻa mau ai ka ʻōnaehana muscular, pono e makaʻala ʻaʻole wale i ka lako o nā meaola iā ia, akā no ka hemo ʻana o nā mea ʻino.
Hoʻohana ʻia nā ʻano hana e hoʻomaʻemaʻe i ka ʻōnaehana muscular.
- Meaʻai Hoʻomaʻemaʻe. Pau ka wai hoʻoheheʻe i ka lā holoʻokoʻa. I ke ahiahi, pono ʻoe e inu i hoʻokahi kīʻaha serum. ʻAʻohe mea e ʻai ai ka lā holoʻokoʻa.
- Wai Cranberry. Pākuʻi i nā cranberry a ninini i ka wai i hoʻolapalapa ʻia. (ʻOi aku ka maikaʻi e koho i ka noʻonoʻo o nā hua ma ka inu hua pākahi. E hoʻohui i kahi meli a kō paha. (Hoʻohui ʻia nā mea hoʻonanea e hoʻoliʻiliʻi i ka nui o ka waikawa i ka hua. Lawe ʻia ka hoʻomaʻemaʻe i loko o ʻekolu mau pule.
- Berry. ʻO nā hua e like me barberry, currant ʻulaʻula, dogwood, nā hua waina a me ka chokeberry maikaʻi no ka hoʻomaʻemaʻe ʻana i nā mākala.
- Dandelion. He hopena hoʻomaʻemaʻe maikaʻi loa ko Dandelion root infusion. ʻO kona ʻono ʻawaʻawa ke kani i ke akepaʻa, ka mea e hoʻomaka ai e kū maikaʻi me ka hoʻomaʻemaʻe ʻana i nā ʻōnaehana o ke kino, me ka mākala. ʻAʻole ia no ka mea ʻole e ulu ana ka Palani i kēia mea kanu ma ke ʻano he moʻomeheu! Ma hope o ka pulu ʻana i ka wai paʻakai, hoʻohana ʻia nā lau dandelion no nā salakeke.
E kōkua kahi ʻauʻau i ka hemo ʻana i ka waikawa lactic no nāʻiʻo luhi. I ka wā o ka holoi ʻana, hoʻomaikaʻi ka holo ʻana o ke koko i nā mākala. Piʻi ka pae o ka oxygen. Hoʻokumu ʻia nā moku hou. Loaʻa i nā mākala nā ʻāpana hou o nā meaola.
Nā meaʻai maikaʻi ʻole no nā mākala
- Sugar, jam, torah a me nā mea i hoʻomoʻa ʻia ʻē aʻe… Ke hoʻopau ʻia, hōʻiliʻili ʻia ka momona, ʻaʻole ka nui o nā mākala.
- kona kaikea a… ʻO ka nui loa o nā mea momona momona ke kumu o ka paʻa ʻana o ka calcium.
- Nā meaʻai iʻaʻa… ʻO nā mea i loko o nā meaʻai palai e hoʻonāukiuki i nā olonā aʻa, a ʻo kahi hopena, e hōʻemi i ka hana muscle.
- Alcohol… Ke kumu o ka paʻa ʻana o ka puna. Hoʻohui ʻia, ma lalo o ka mana o ka ʻalekohola, hoʻololi nā degenerative o nāʻiʻo o nā mākala.
- Nā Waihona… Hana lākou i nā mea paʻakikī-i-digest, hana lākou i mea ʻole no nā mākala.