Mea Kākau: Peter Berry
Lā O Ka Hana: 17 Iulai 2021
HōʻAno Hou I Ka Lā: 18 Nowemapa 2024
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Yoga for beginners at home. Healthy and flexible body in 40 minutes
Wikiō: Yoga for beginners at home. Healthy and flexible body in 40 minutes

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Nā pono o ka hoʻoikaika kino i ka wā hāpai

ʻO ke kau kūpono i kou wā hāpai hāpai maikaʻi no ʻoe a me kāu pēpē. Hiki ke hoʻomaikaʻi i ka aerobic maʻamau a me ka hoʻoikaika ikaika i ka hopena o kou hāpai ʻana ma nā ʻano like ʻole. Hiki iā ia:

  • hoʻonui i kou pae ikehu
  • pale iā ʻoe mai ka loaʻa ʻana o ke kaupaona i ka wā hāpai
  • kōkua iā ʻoe e hiamoe maikaʻi
  • hoʻokuʻu i nā hōʻailona hāpai e like me ka ʻeha o ke kua a me ka paʻa paʻa
  • hoʻemi i kou makaʻi no preeclampsia (ke koko kiʻekiʻe i ka wā hāpai)
  • e hoʻohaʻahaʻa i kāu mau manawa o ka makemake ʻana i kahi hoʻouna cesarean
  • kōkua iā ʻoe e lilo i kou kaupa hāpai ʻana ma ka wikiwiki ma hope o kou hāʻawi

Hiki i ka hoʻoikaika kino ke hoʻohaʻahaʻa i kou manawa kūpono e hoʻomohala i ka maʻi diabetes. Hiki i ka loaʻa ʻana o ka maʻi diabetes ke hoʻonui i kou makaʻu i ka hoʻomohala ʻana i ka maʻi ʻano 2 ma hope i ke ola. Hiki i ka loaʻa ʻana o ka maʻi diabetes ke hoʻonui i ka makaʻu o kāu pēpē i ka hānau ʻana i ke kaupaona.

Wahi a kahi noiʻi ma 2017, 22 pākēneka o nā wahine kaupaona a momona paha i komo i kahi papahana holo kaʻa kaʻa he 30 mau minuke i ʻekolu mau manawa i ka pule i hoʻomohala ʻia i ka maʻi diabetes, a hoʻohālikelike ʻia me ka aneane 41 pākēneka o nā wahine i komo ʻole i ka papahana. Ua loaʻa ka liʻiliʻi o ka paona i ka hui hoʻoikaika kino i ko lākou hāpai ʻana.


ʻO nā wahine momona a momona paha e hoʻoikaika kino no 30 a 60 mau minuke i ka lā, ʻekolu a ʻoi paha mau manawa i ka hebedoma hiki ke hoʻohaʻahaʻa i ka pilikia o ka hānau mua ʻana i kā lākou pēpē, ua loaʻa he 1,500 mau wahine hāpai.

Eia nā neʻe ʻehā i hiki ke kōkua i ka hoʻoikaika ʻana i nā mākala i kou hiʻupuʻu, puʻupuʻu, a me nā ʻūhā.

Hāpai ka wāwae ʻaoʻao

Hāpai kēia wāwae i ka hoʻoikaika ʻana i nā mākala ma nā ʻaoʻao o kou hiʻupuʻu a me kou mau ʻūhā. Kōkua nā wāwae ikaika e kākoʻo i ke kaupaona o kou ʻōpū e ulu ana a e hāʻawi iā ʻoe i ka leverage hou aʻe i ka wā o ka lawe ʻana ke hiki i ka manawa e pahu ai.

Inā makemake ʻoe e hoʻohana i nā kaupaona wāwae, e nīnau mua i kāu kauka a hoʻomālamalama iā lākou.

Kū pololei i luna, pololei ma hope o ka pākaukau a noho paha, nā wāwae kaʻawale iki aʻe. Paʻa i ka noho e kōkua i ka mālama ʻana i kāu kaulike.

  • Lawe i 3 kekona e hāpai i kou wāwae hema 6 a 12 ʻīniha i ka ʻaoʻao. E mālama pololei i kou kua a me nā wāwae. Mai kuhikuhi i kou manamana wāwae i waho; mālama iā lākou i mua. Paʻa i ke kūlana no 1 kekona.
  • E lawe i 3 kekona e hoʻohaʻahaʻa i kou wāwae i ka wahi hoʻomaka.
  • E hana hou me kou wāwae hema.
  • Nā wāwae ʻē aʻe, a hiki i kou hana hou ʻana i ka hoʻoikaika kino 8 a 15 mau manawa me kēlā me kēia wāwae.
  • Hoʻomaha, a laila hana i kahi set hou o 8 a 15 mau hana hou.

Hip flexion (flexing)

Hoʻoikaika nā hip hip i ka ʻūhā a me nā mākala o ka pūhaka, kōkua i ka hoʻomākaukau i kou kino no ka hana. Hiki iā ʻoe ke hoʻohana i nā kaupaona kuʻekuʻe wāwae inā ʻōlelo kāu kauka he palekana ia.


  • Kū i ka ʻaoʻao a ma hope paha o kahi noho ikaika a i ʻole pākaukau, e paʻa ana iā ia me hoʻokahi lima no ke kaulike.
  • Lawe i 3 kekona e kūlou i kou kuli hema a lawe i kahi mamao i kou umauma i hiki. Kū pololei me ka piʻo ʻole ma ka pūhaka a i ʻole nā ​​pūhaka.
  • E paʻa i ke kūlana no 1 kekona, a laila e lawe i 3 kekona e hoʻohaʻahaʻa i kou wāwae hema a hiki i lalo.
  • E hana hou me kou wāwae ʻākau.
  • Nā wāwae ʻē aʻe a hiki i kāu hana ʻana i 8 a 15 mau hana hou i kēlā me kēia ʻaoʻao.
  • Hoʻomaha, a laila hana i kahi set hou o 8 a 15 mau hana hou.

Hoʻolālā hip

Hoʻoikaika kēia hana i kou pūhaka i mea e hoʻomākaukau ai iā ʻoe no ka hana. E hoʻohana i nā kaupaona kuʻekuʻe wāwae inā ʻōlelo kāu kauka he palekana ia.

  • Kū i 12 a 18 paha ʻīniha mai kahi papaʻaina a noho paha, ʻokoʻa ka wāwae ma kahi kaʻawale.
  • Kūlou i mua mai nā pūhaka ma kahi o ke kihi 45 kekelē, e paʻa ana i ka pākaukau a i ʻole noho no ke kaulike.
  • I kēia kūlana, e lawe i 3 kekona e hāpai pololei i kou wāwae hema ma hope ou me ka ʻole o ke kuli i kou kuli, kuhikuhi i kou manamana wāwae, a i ʻole ke kūlou ʻana i kou kino kiʻekiʻe i mua. Paʻa i ke kūlana no 1 kekona.
  • E lawe i 3 kekona e hoʻohaʻahaʻa i kou wāwae hema i ke kūlana hoʻomaka.
  • E hana hou me ka wāwae ʻākau. Nā wāwae ʻē aʻe, a hiki i kou hana hou ʻana i ka hoʻoikaika kino 8 a 15 mau manawa me kēlā me kēia wāwae.
  • E hoʻomaha, a laila hana i kahi set hou o 8 a 15 mau repetitions alternating me kēlā me kēia wāwae.

Hoʻololi ke kuli (flexing)

Hoʻoikaika kēia hana i nā mākala ma ka hope o ka ʻūhā e kōkua iā ʻoe e kū pololei a kaulike me kāu ukana nui i mua. No ka hoʻohui ʻana i kahi pahuhopu, e hoʻohana i nā kaupaona wāwae.


  • Kū pololei, pili loa i kahi papa ʻaina a noho paha, e paʻa ana iā ia no ke kaulike.
  • Lawe i 3 kekona e kūlou i kou kuli hema, e hāpai ana i kou wāwae i kou ʻūʻī, i piʻi aku ai kāu keiki bipi i hope o kāu ʻūhā e like me ka hiki. Mai neʻe iki i kou wāwae kiʻekiʻe. Kulou kou kuli a neʻe wale i kou wāwae lalo.
  • E lawe i 3 kekona e hoʻohaʻahaʻa i kou wāwae hema a hoʻi i lalo i lalo.
  • E hana hou me kou wāwae ʻākau.
  • Nā wāwae ʻē aʻe a hiki i kāu hana ʻana i 8 i 15 mau hana hou me kēlā me kēia wāwae.
  • Hoʻomaha, a laila hana i kahi set hou o 8 a 15 mau hana hou.

Palekana hoʻoikaika kino i ka wā hāpai | Palekana

Ma mua o kou hoʻomaka ʻana i kekahi papahana hoʻoikaika kino, e nānā me kāu kauka e hōʻoia i ka palekana. E akahele paha kāu kauka iā ʻoe no ka hoʻoikaika kino inā loaʻa iā ʻoe nā pilikia i kou hāpai ʻana. ʻO kahi laʻana, inā ʻoe:

  • hāpai ʻia me nā māhoe a i ʻole nā ​​lehulehu ʻē aʻe
  • aia i ka makaʻu no ka hana preterm
  • loaʻa ke koko kiʻekiʻe
  • he puʻuwai mua o ka maʻi maʻi
  • loaʻa ka placenta previa a i ʻole pilikia paha iā ia
  • he maʻi anemia loa

ʻO nā hana aerobic ʻoi loa i ka wā hāpai ka hopena haʻahaʻa, e like me:

  • ʻauʻau
  • hele wāwae
  • holo kaʻa paikikala
  • hana i nā aerobics hopena haʻahaʻa
  • hulahula
  • hana yoga
  • hoʻomaʻamaʻa ikaika (e nīnau i kāu kauka i ka nui o ka palekana e mālama ai iā ʻoe)

Inā olakino kou hāpai ʻana, pono ʻoe e hana i nā hana like āu i hana ai ma mua o kou hāpai ʻana, me nā hoʻololi wale nō. Pale i kēia mau hoʻomaʻamaʻa, i hiki ke makaʻu iā ʻoe a me kāu pēpē.

  • nā haʻuki kū kiʻekiʻe e like me ka mokomoko, ka pōpeku, a i ʻole ka hockey hau
  • crunches a i ʻole nā ​​hana ʻē aʻe kahi āu e moe pālahalaha ai ma kou kua, kahi e hoʻokau ai i ke aa e hoʻihoʻi i ke koko i kou puʻuwai
  • nā hana hoʻoweliweli e like me ka luʻu lani ʻana a i ʻole ka luʻu scuba
  • wela yoga a i ʻole nā ​​papahana hoʻoikaika kino e hoʻoulu i ka mahana o kou kino
  • nā hana e hiki ai ke hāʻule, e like me ka holo kaʻa mauna, ka heʻe ʻana i lalo, a i ʻole ka holo lio

E mālama i kēia mau akaʻi i kēlā me kēia manawa a ʻoe e hoʻoikaika ai:

  • E inu nui i ka wai ma mua, i ka wā, a ma hope o kāu hoʻolālā.
  • I ke kauwela, hoʻoikaika i loko o kahi e lewa ai.
  • E kāʻei i kahi kāʻei kākoʻo hāpai e hoʻopaʻa i kou ʻōpū i kahi, a ʻo kahi lei haʻuki e kākoʻo i kou umauma.

Uoki koke i ka hoʻoikaika kino koke ʻana a kāhea aku i kāu kauka inā ʻike ʻoe i kekahi o kēia mau ʻōuli i kou wā hoʻoikaika.

  • ke kahe ʻana o ke kahe a i ʻole ke kahe o kou wai
  • ʻeha ka umauma
  • wikiwiki a i ʻole kuʻi puʻuwai puʻuwai
  • paupauaho a maʻule paha
  • pilikia hanu
  • nāwaliwali, ʻeha, a huʻi paha i kou mau wāwae lalo
  • hoʻoemi maʻamau

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