Mea Kākau: Marcus Baldwin
Lā O Ka Hana: 20 Iune 2021
HōʻAno Hou I Ka Lā: 12 Aukake 2025
Anonim
Yoga for beginners with Alina Anandee #2. A healthy flexible body in 40 minutes. Universal yoga.
Wikiō: Yoga for beginners with Alina Anandee #2. A healthy flexible body in 40 minutes. Universal yoga.

ʻO ka hip flexors kahi hui o nā mākala i mua o ka ʻūhā. Kōkua lākou iā ʻoe e neʻe, a wili paha, kou wāwae a kuli i luna i kou kino.

Hana ʻia kahi kānana hip hop i ka wā e hoʻolōʻihi a haehae ʻia ai kekahi a ʻoi paha o nā mākala flexor.

ʻAe iā ʻoe nā pale wili e hoʻolōʻihi i kou pūhaka a kūlou i kou kuli. ʻO nā neʻe koke ʻana, e like me ka sprinting, keehi ʻana, a me ka hoʻololi ʻana i ke ʻaoʻao ʻoiai e holo ana a neʻe paha, hiki ke hoʻolōʻihi a haehae i nā pale o ka ʻūhā.

ʻO ka poʻe holo, ka poʻe hana i nā koa koa, a me ka pōpeku, nā kinipōpō, a me nā mea pāʻani hockey i loaʻa i kēia ʻano ʻeha.

ʻO nā kumu ʻē aʻe i hiki ke alakaʻi i ka ʻūleʻa hip hop e komo pū:

  • Nā mākala nāwaliwali
  • ʻAʻole hoʻomehana
  • Nā puʻupuʻu ʻoʻoleʻa
  • Trauma a hina paha

E ʻike ʻoe i kahi ʻūlū wīwī i mua o kahi e hui ai kou ʻūhā me kou pūhaka. Aia i ka maikaʻi ʻole o ke kanana, e ʻike paha ʻoe:

  • ʻEha haʻahaʻa a huki i mua o ka ʻūlū.
  • ʻAmpingmiʻi a ʻeha loa. He paʻakikī paha e hele wāwae me ka ʻole o ka ʻopa ʻana.
  • ʻO ka paʻakikī e hele i waho o kahi noho a i ʻole e piʻi mai ana mai kahi squat.
  • ʻEha nui, spasms, ʻeha a me ka pehu. E pue paha ka piko o ka ʻūhā o ka ʻūhā. He paʻakikī e hele wāwae. ʻO kēia nā hōʻailona o kahi waimaka piha, kahi mea maʻamau ʻole. Hiki paha iā ʻoe ke palu i mua o kou ʻūhā i kekahi mau lā ma hope o ka hōʻeha.

Pono paha ʻoe e hoʻohana i nā koʻokoʻo no kahi kānana koʻikoʻi.


E hāhai i kēia mau kaʻina hana i nā lā mua a i ʻole mau pule ma hope o kou ʻeha.

  • Hoʻomaha. Kāohi i kekahi hana e hōʻeha i ka ʻeha.
  • ʻO ka hau i kahi no 20 mau minuke i kēlā me kēia 3 a 4 mau hola no 2 a 3 mau lā. Mai hoʻopili pololei i ka hau i kou ʻili. E wahī i ka hau i ka lole maʻemaʻe ma mua.

Hiki iā ʻoe ke hoʻohana i ka ibuprofen (Advil, Motrin), a i ʻole naproxen (Aleve, Naprosyn) e hoʻemi i ka ʻeha a me ka pehu. Kōkua ka Acetaminophen (Tylenol) me ka ʻeha, ʻaʻole naʻe me ka pehu. Hiki iā ʻoe ke kūʻai i kēia mau lāʻau ʻeha ma ka hale kūʻai.

  • E kamaʻilio me kāu kauka ma mua o ka hoʻohana ʻana i nā lāʻau ʻeha inā loaʻa ʻoe i ka maʻi puʻuwai, i ke koko kiʻekiʻe, i nā maʻi puʻuwai, ai ʻole nā ​​maʻi ʻeha o ka ʻōpū a i ʻole nā ​​kahe kūloko i ka wā i hala.
  • Mai lawe i nā mea i koi ʻia ma ka ʻōmole a i ʻole kāu kauka.

Hiki paha i kāu kauka ke ʻōlelo aku i kou wā e hoʻomaha ai i kahi, hana ʻoe i nā hoʻoikaika kino ʻaʻole e kānana i nā flexors hip, e like me ka ʻauʻau ʻana.

No kahi ʻeha koʻikoʻi, makemake paha ʻoe e ʻike i kahi mea hoʻoponopono kino (PT). E hana pū ka PT me ʻoe i:


  • E kīloi a hoʻoikaika i kou mau mākeke i kou mākeke a me nā mākala ʻē aʻe e hoʻopuni a kākoʻo i kēlā wahi.
  • Alakaʻi iā ʻoe i ka hoʻonui ʻana i kāu pae hana i hiki iā ʻoe ke hoʻi i kāu mau hana.

E hāhai i nā ʻōlelo aʻoaʻo a kāu mea hāʻawi no ka hoʻomaha, ka hau, a me nā lāʻau hōʻoluʻolu ʻeha. Inā ʻoe e ʻike nei i kahi PT, e hana pono i nā hoʻoikaika kino e like me ke kuhikuhi. Ma hope o kahi hoʻolālā mālama e kōkua i kou mauʻiʻo e hoʻōla a pale paha i ka hōʻeha ma hope.

Kāhea i kāu mea hāʻawi inā ʻaʻole ʻoe e ʻoi aku ka maikaʻi i loko o kekahi mau pule me ka lapaʻau.

Huki ʻia ka pūhaka ʻōwili - ma hope o ka mālama ʻana; ʻEha Hip flexor - ma hope o ka mālama ʻana; Haehae Hip flexor - ma hope o ka mālama ʻana; Iliopsoas kānana - ma hope o ka mālama ʻana; Muscle iliopsoas i hoʻōla ʻia - ma hope o ka mālama ʻana; Iwi iliopsoas haehae - ma hope o ka mālama ʻana; Pākuʻi Psoas - mālama mālama

Hansen PA, Henrie AM, Deimel GW, Willick SE. Nā maʻi musculoskeletal o ka lālā lalo. I: Cifu DX, hoʻoponopono. ʻO Braddom's Physical Medicine & Rehabilitation. 5th lā. Piladelapia, PA: Elsevier; 2016: chap 36.

ʻO McMillan S, Busconi B, Montano M. Hip a me nā contusions ʻūhā a me nā kanana. I: Miller MD, Thompson SR, eds. ʻO DeLee lāua ʻo Drez's Orthopedic Sports Medicine: Nā Kumu a me nā Hana. ʻEhā ed. Piladelapia, PA: Elsevier Saunders; 2015: chap 87.


  • Nā hōʻeha hip a me nā maʻi
  • ʻO Sprains a me nā Strains

LoaʻA Ka Kaulana

Nā hana i kuni i nā 10 Calories (a ʻoi aku paha!) Kahi Minuke

Nā hana i kuni i nā 10 Calories (a ʻoi aku paha!) Kahi Minuke

1. Nā Pahu Lei PeleHopu i kahi kaula lele a hoʻomaka i ka hana! E hoʻohana i kēia mea lawe lima a me ka pono loa o ka pono cardio e hoʻomālamalama i nā calori a hoʻomōhala i ka wikiwiki a me ka laulim...
ʻO ka hana HIIT kūikawā mai ka Star Trainer Kayla Itsines

ʻO ka hana HIIT kūikawā mai ka Star Trainer Kayla Itsines

Inā ʻoe ma In tagram, ua ʻike paha ʻoe Kayla It ine ' ʻeleʻele, kino ʻeleʻele ma kāna ʻaoʻao ponoʻī a "hoʻomaʻamaʻa hou ʻia" ma ke ʻano he #fit piration ma ka nui o nā meaʻai a nā poʻe ʻ...