Mea Kākau: Lewis Jackson
Lā O Ka Hana: 9 Mei 2021
HōʻAno Hou I Ka Lā: 18 Nowemapa 2024
Anonim
Full Body Yoga for Strength & Flexibility | 40 Minute At Home Mobility Routine
Wikiō: Full Body Yoga for Strength & Flexibility | 40 Minute At Home Mobility Routine

Anter

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

ʻO ka pehu ʻeha o nā wāwae a i ʻole nā ​​kuʻekuʻe wāwae ka mea maʻamau a hiki ke hana ʻia no nā kumu like ʻole. ʻO nā kumu o ka wāwae pehu hiki ke hoʻopili i:

  • noho lōʻihi i kou wāwae
  • kāmaʻa kāmaʻa maikaʻi ʻole
  • hāpai keiki
  • nā hanana nohona
  • kekahi mau kūlana olakino

Ke hōʻiliʻili ka wai i nāʻaʻaʻa, kapa ʻia ʻo edema. ʻOiai e hoʻonā pinepine ka edema iā ia iho, aia kekahi mau lāʻau home e hoʻoliʻiliʻi wikiwiki i ka pehu a hoʻonui i kou hōʻoluʻolu ponoʻī. Eia 10 e hoʻāʻo ai.

1. Inu 8 a 10 mau aniani o ka wai i kēlā me kēia lā

ʻOiai he mea kūpono ʻole paha ia, ʻo ka loaʻa ʻana o ka wai e kōkua pono i ka hoʻoliʻiliʻi. Ke hoʻoulu ʻole ʻia kou kino, paʻa ia i ka wai i loaʻa iā ia. Hāʻawi kēia i ka pehu.

2. Kūʻai mai i nā kākini paʻa

Hiki ke ʻike ʻia nā kākena compression ma kahi lāʻau lapaʻau a hale kūʻai paha a kūʻai paha ma ka pūnaewele. E hoʻomaka me nā kākini hoʻopīpī aia ma waena o 12 a 15 mm a i ʻole 15 a 20 mm o ka mercury.


Hele mai lākou i nā ʻano kaupaona a me nā kaomi, no laila e ʻoi aku ka maikaʻi o ka hoʻomaka ʻana me nā kākini māmā māmā a laila e ʻike i ke ʻano e hāʻawi i ka hoʻomaha loa.

3. Hoʻomaʻu i loko o ka wai ʻauʻau paʻakai ʻo Epsom ma kahi o 15 a 20 mau minuke

ʻAʻole kōkua wale ka paʻakai ʻo Epsom (magnesium sulfate) i ka ʻehaʻeha. Hoʻoemi paha ia i ka pehu a me ka mumū. ʻO ke kumumanaʻo ʻo Epsom paʻakai e huki i nā toxins a hoʻonui i ka hoʻomaha.

E hōʻoia e kiʻi i nā paʻakai ʻo Epsom i kaha ʻia me ka inoa USP. ʻO kēia ke kū nei i nā kūlana i hōʻike ʻia e ka U.S. Food and Drug Administration a palekana e hoʻohana.

4. E hoʻokiʻekiʻe i kou mau wāwae, ʻoi aku ka maikaʻi ma mua o kou puʻuwai

Prop i kou mau wāwae ma nā pale, nā uluna, a i ʻole nā ​​mea e like me nā puke kelepona, ke hiamoe ʻoe. Inā ʻoe e ʻimi ana e hōʻemi i ka pehu ʻana o ka wāwae me ka hāpai ʻana, e hoʻāʻo e hoʻokiʻekiʻe i kou wāwae i nā manawa he nui i ka lā. E pahuhopu ma kahi o 20 mau minuke i ka manawa, ʻoiai ma kahi ottoman a i kahi noho paha.

E hoʻāʻo e pale i ke kū ʻana no nā wā lōʻihi a noho i kou mau wāwae ke hiki.


5. E neʻe!

Inā noho ʻoe a kū paha i hoʻokahi wahi no ka manawa lōʻihi (e like me ka hana), hiki i kēia ke alakaʻi i nā wāwae pehu. E hoʻāʻo e hoʻoneʻe iki i kēlā me kēia hola, ʻoiai inā he hele wāwae i ka lumi hoʻomaha, kahi hele wāwae a puni ka palaka i ka ʻaina awakea, ke kolo ʻana i kou mau kuli a me nā kuʻekuʻe wāwae, a i kahi ʻūhā a puni ke keʻena.

6. Hiki ke kōkua i nā mea hoʻopiha magnesium no kekahi poʻe

Inā mālama ʻoe i ka wai, loaʻa paha iā ʻoe kahi hemahema magnesium. Hiki ke kōkua i ka ʻai ʻana i nā meaʻai kiʻekiʻe i ka magnesium. ʻO nā meaʻai momona momona e hoʻohui i kāu papaʻai:

  • ʻalemona
  • tofu
  • ʻumeke hānai
  • milo
  • kokoleka pouli
  • broccoli
  • ʻāpala

Lawe ka 200 a i ka 400 milligrams o ka makanekiuma i kēlā me kēia lā e kōkua paha me ka pehu. Akā ma mua o kou lawe ʻana i kekahi ʻano o nā mea kōkua, e nīnau i kāu kauka. ʻAʻole kūpono nā mea hoʻopiha magnesium i kēlā me kēia, keu hoʻi inā he puʻupaʻa a i ʻole ʻano puʻuwai kou.

7. E hoʻololi i kahi papaʻai

Hiki i ka hōʻemi ʻana i kāu lawe ʻana i ka sodium ke kōkua i ka hoʻoliʻiliʻi o kou pehu, me kou mau wāwae. Koho i nā mana sodium liʻiliʻi o kāu mau meaʻai punahele, a hoʻāʻo e hōʻole i ka hoʻohui ʻana i ka paʻakai i nā meaʻai.


8. Lilo kaupaona inā ʻoi nui kou

Hiki i ka keu kaupaona ke hoʻemi i ke kahe o ke koko, hiki i ka pehu ʻana o nā ʻaoʻao haʻahaʻa. Hiki iā ia ke alakaʻi i ke keu keu i nā wāwae, e hōʻeha i ka hele ʻana. Hiki i kēia ke hopena i ka noho maʻa mau - a hiki ke kumu i ke kūkulu ʻana o ka wai i nā wāwae.

Hiki i ke kaupaona ʻana ke kōkua i ka maʻalahi i kou mau wāwae a hoʻoliʻiliʻi paha i ka pehu o ka wāwae. E kamaʻilio me kāu kauka e pili ana inā pono ʻoe e lilo i ka paona a me nā ala olakino e hele ai e hana pēlā.

9. E lomilomi i kou mau wāwae

Hiki ke maikaʻi ka lomilomi no nā wāwae pehu a hiki ke paipai i ka hoʻomaha ʻana. Lomilomi (a i ʻole e lomilomi kekahi iā lākou nāu!) Kou mau wāwae i kou puʻuwai me ka hahau paʻa ʻana a me ke kaomi. Hiki i kēia ke kōkua e neʻe i ka wai mai kahi a hoʻemi i ka pehu.

10. E hoʻonui i kāu lawe ʻana i nā meaʻai momona potassium

Hiki i kahi hemahema potasiuma ke kōkua i ke kiʻekiʻe o ke koko a me ka paʻa ʻana o ka wai. Inā ʻaʻohe ou papaʻai papaʻai, e noʻonoʻo e ʻai i nā meaʻai i loko o ka potassium. ʻO kekahi mau meaʻai waiwai potassium me:

  • ʻuala
  • pīni keʻokeʻo
  • maiʻa
  • sāmona
  • pistachios
  • moa

E hoʻāʻo e inu i ka wai ʻalani a i ʻole ka waiū momona momona ma kahi o ka soda. Inā loaʻa iā ʻoe nā kūlana olakino, ʻoi loa i nā pilikia o ka hakuʻala, e kamaʻilio me kāu kauka ma mua o ka hoʻohui ʻana i ka nui o ka potassium i kāu papaʻai.

I ka manawa e ʻike ai i kāu kauka

ʻOkoʻa kēlā me kēia kanaka. Ke kaukaʻi ʻia nei i ke kumu o ka pehu, ʻaʻole paha e maikaʻi kekahi o kēia mau hoʻoponopono i nā manawa āpau no nā mea āpau. Inā ʻaʻole e holo kekahi, mai kānalua i ka hoʻāʻo ʻana i kekahi a i ʻole ka hoʻohana ʻana i kekahi me ka mea ʻē aʻe.

Inā ʻaʻole kekahi o kēia mau hoʻoponopono home e hōʻemi i kou mau wāwae pehu a ʻike paha ʻoe i nā hōʻailona ʻē aʻe e pili pū me kou mau wāwae pehu, e kāhea i kāu kauka. Hiki i kēia mau ʻōuli ke hōʻike i kahi kūlana olakino e pono ai ke mālama ʻia.Kauoha paha kāu kauka i nā diuretics inā manaʻo lākou he pono nā kauka e hōʻemi i ka paʻa ʻana o ka wai.

Inā hāpai ʻoe, e nīnau i kāu kaukō ma mua o ka lawe ʻana i nā mea kōkua a i ʻole ma mua o ka hoʻonui ʻana i kāu pae hana. Inā loaʻa iā ʻoe nā kūlana olakino a lawe paha i nā lāʻau, e nānā me kāu kauka ma mua o ka hoʻohui ʻana i kahi waihona. ʻOiai ʻo nā mea hoʻopili kūlohelohe a me nā wikamina e hiki ke hoʻopilikia i nā lāʻau, no laila maikaʻi mau ke hoʻopā mua i ka waihona.

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