Pehea e kāpae ai iā Bloated a i ʻole Bulging Abs

Anter

• He aha ke kumu o ke kūpikipiki ʻana i nā mākala ʻōpū?
• Nā hana hāpai maikaʻi ʻole
• Diastasis recti i ka wā hāpai
• ʻO Diastasis recti i ka wā kamaliʻi
• He aha nā hana i hiki iā ʻoe ke hana e pālahalaha abs?
• 1. Nā haʻuki pelvic papahele, e like me Kegels
• Nā ʻōlelo aʻo
• 2. Nā hana isometric, e like me nā papa
• Nā ʻōlelo aʻo
• 3. Nā hana hoʻoikaika i ka paia ʻōpū, e like me ka make make
• Nā ʻōlelo aʻo
• Nā ʻōlelo aʻoaʻo hoʻomaʻamaʻa pālahalaha ʻē aʻe
• Ka hanu ʻana
• Kikoo
• Hydration
• Meaʻai kūpono
• Ka wā e ʻike ai i ke kauka
• E pili ana i nā mākala o ka ʻōpū
• Diaphragm
• Papahele pelvic
• Rectus abdominis
• Nā oblique kūwaho a me loko
• Transversus abdominis
• Lawe aku

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 hoʻomaopopo ʻana i nā mākala o ka ʻōpū o ka ʻōpū hiki ke lilo i mea maʻalahi i ka nānā mua ʻana, ʻoiai ʻoi aku ka maʻalahi o ka hoʻopiʻi ʻana i kou poʻo ʻōpū no ka momona ma hope o ka ʻai ʻana i kahi pāʻina nui.

Eia nō naʻe, aia kekahi mau kiʻikuhi e hoʻokaʻawale i waena o nā kūlana ʻelua, ʻoiai nā ʻōpū ʻōpū ʻelua a me ka abs bulging e nā mea like ʻole.

No ka poʻe hoʻomaka, ʻoi aku ka nui o ka ʻōpū o ka ʻōpū i kahi pilikia o ka gastrointestinal i hoʻokumu ʻia e ka hoʻonui ʻia o ke kinoea i loko o ka ʻōpū, e like me ka Harvard Medical School. Hāʻawi kēia, i kahi manawa, i kou abs i kahi helehelena puffy a i ʻole distidence paha.

Hiki ke hoʻoulu ʻia ka ʻōpū ʻōpū e ka meaʻai a me nā pane sensory, a me nā kumu o ka gastrointestinal e like me ka maʻi huhū o ka bowel a me ka maʻi celiac.

ʻO nā kumu o ka huehue abs, ma ka ʻaoʻao ʻē aʻe, ʻokoʻa e loli. ʻO kahi laʻana, ʻo nā hōʻeha hāpai a me nā hana i waena o kekahi o nā kumu nui loa.

E ʻike a mālama i ka huehue e pili ana, ua paʻi mākou i ʻelua mau mea hoʻoponopono kino laikini a me kahi mea hoʻomaʻamaʻa pilikino e wāwahi i nā mea āpau āu e ʻike ai e pili ana i ka abs blouse ma mua o ka hoʻomaka ʻana e puke i ka manawa a ua kauka lā.

Mai nā hoʻolālā pālahalaha ab hiki iā ʻoe ke hoʻāʻo ma ka home a hiki i kou wā e ʻike maoli ai i ke kauka, heluhelu i kā lākou ʻōlelo aʻoaʻo loea i mua.

He aha ke kumu o ke kūpikipiki ʻana i nā mākala ʻōpū?

ʻAʻole like me ka ʻōpū o ka ʻōpū, ka mea maʻa mau i ka gastrointestinal kaumaha, a i ʻole ke ʻano o nā kūlana olakino, hiki i nā puʻupuʻu o ka ʻōpū ke hopena o nā ʻano ʻokoʻa like ʻole, e like me ka mea hoʻoponopono kino Theresa Marko, PT, DPT, MS, CEIS.

Pākuʻi ʻia kēia mau mea:

• hana hāpai kino maikaʻi ʻole
• waimaka i nā ʻōpū o ka ʻōpū i ka wā hāpai
• ʻenehana hanu kūpono ʻole

Nā hana hāpai maikaʻi ʻole

He ʻoiaʻiʻo hiki i ka hoʻoikaika kino ke hoʻoulu i nā mākala o ka ʻōpū. ʻO Geoff Tripp, ke poʻo o ka ʻepekema hoʻoikaika kino ma Trainiac, e ʻōlelo nei ke hāpai nei i nā kaumaha kaumaha, me ka paʻa ʻana o ka ʻōpū maikaʻi ʻole, hiki ke kumu i kēia ʻano.

"ʻO ka manawa pinepine, ʻaʻole ia he hana hoʻokahi e hana i kēia, akā ʻo kahi manawa o ka manawa kahi e alakaʻi ai nā hana hāpai maikaʻi ʻole i ka ulu ʻana o ka diastasis recti," wahi a Tripp. "ʻO ka loaʻa ʻana o ke kaupaona nui e hoʻonui ʻia i nā mākala o ka ʻōpū a me ka linea alba."

Diastasis recti i ka wā hāpai

Hiki i nā waimaka o ka diastasis rectus abdominis nāʻiʻo (aka diastasis recti) ke hana i ka wā o ka hāpai ʻana, ke hoʻonui ka ʻōpū e kākoʻo i ka pēpē ulu, wahi a Marko.

A ʻoiai ʻaʻole ʻike ka wahine i kēia mau waimaka (hiki lohi lākou i ka ulu ʻana o ka pēpē), wehewehe ʻo Marko hiki iā ʻoe ke manaʻo i ke kaomi ma ka ʻōpū a ke hāpai nui nei kou ʻōpū.

I mea e hōʻalo ai i kahi hōʻoluʻolu makemake ʻole ʻia, paipai ʻo Marko i ka hoʻopukapuka ʻana i loko o ke kāʻei hāpai e kōkua e hoʻopaʻa iā ʻoe i loko o kou hāpai ʻana.

Kūʻai no ka kāʻei hāpai keiki ma ka pūnaewele.

ʻO Diastasis recti i ka wā kamaliʻi

Hiki ke hana i ka diastasis recti i nā keiki hānau hou. Wahi a ka luna hoʻomalu kino hōʻoiaʻiʻo Kristen Gasnick, PT, DPT, hiki i nā pēpē ke hānau ʻia me ke ʻano inā lākou i mua a ʻaʻole i hoʻopili pono nā mākala ʻōpū.

Eia naʻe, ʻaʻohe pono maoli e hopohopo, ʻoiai e hoʻoponopono pololei kēia ʻano iā ia iho me ka ulu maʻamau a me ka ulu ʻana, wehewehe ʻo ia.

He aha nā hana i hiki iā ʻoe ke hana e pālahalaha abs?

I mea e pālahalaha ai me ka palekana o ka ʻōpū o ka ʻōpū, ʻōlelo ʻo Tripp ʻo nā hoʻoikaika papahele pelvic, ka isometric hoʻoikaika kino, a me nā drills bracing wall bracing drills he mea pono ke hoʻāʻo. Hoʻopili kēia mau hana i nā mākala o ka ʻōpū a kōkua i ka hoʻoikaika a paʻa i kāu kumu, ua hoʻohui ʻo ia.

"ʻO ke kumu paʻa kahi kumu ikaika, e like me ka wāwae paʻa hiki ke lawelawe i nā ukana hou aku," ua wehewehe ʻo ia. "Me ka ʻole o ke kumu paʻa, ʻoi aku ka paʻakikī o ke kūkulu ʻana i ka ikaika ma luna o kāu mau hāpai āpau."

No ka hoʻouna ʻana i kēlā ʻūhū ʻōhū, e hoʻāʻo i ʻekolu o nā hana hoʻoikaika hoʻoikaika paʻa o Tripp ma lalo:

1. Nā haʻuki pelvic papahele, e like me Kegels

ʻO ka hoʻoikaika kino Kegel kahi papahele pelvic papahele maikaʻi e hoʻohui i kāu hana hoʻoikaika i kēlā me kēia lā, i ʻōlelo ʻo Tripp, no ka mea hiki ke hana ʻia (e noho ana (ma luna o kahi noho a i ʻole kinipōpō hoʻoikaika kino), e moe ana i lalo, a i ʻole e kū aʻe ana.

E hana pololei i kēia hoʻoikaika kino, e hoʻomanaʻo e hoʻokomo a paʻa i kou mau puʻupuʻu pelvic hohonu. No ka pono o ka hoʻomaʻamaʻa ʻana o nā mākala pelvic i ka hohonu, manaʻo ʻo Tripp e koi pinepine ʻia nā luna kiʻekiʻe no nā hana Kegel.

Nā ʻōlelo aʻo

1. E ʻike i nā mākala pelvic - ʻo ke ala maʻalahi e hana ai i kēia ʻo ka hōʻoki ʻana i ka huhū waena.
2. Hoʻopaʻa i kou mau puʻupuʻu pelvic a paʻa no 1 a 2 kekona.
3. Hana i 10 i 20 mau reps i kēlā me kēia kau, a hana hou i 2 i 3 mau manawa i kēlā me kēia lā.

2. Nā hana isometric, e like me nā papa

Wahi a Tripp ʻo nā papa (a me kā lākou mau ʻano like ʻole) he laʻana maikaʻi loa ia o nā hana isometric, no ka mea he ala maʻalahi ia e kōkua ai e hui pū i kāu abs.

Nā ʻōlelo aʻo

1. Kūpono kahi kūlana plank ma kou kuʻe lima a me kou manamana wāwae. Inā ʻoe he mea hoʻomaka a noʻonoʻo he paʻakikī paha kēia i ka hoʻomaka ʻana, e hoʻomaka me ka hana ʻana i nā papa ma kou mau kuli a mālama i kou kino i kahi laina pololei.
2. E hana pono i nā papa, e hoʻopili pono i nā mākala o kou ʻōpū transverse a me nā oblique. "ʻO ke ala maʻalahi e noʻonoʻo e pili ana i kēia ke huki i kou iwi iwi i lalo a laila huki i kou pelvis i luna," wahi a Tripp.
3. E pahuhopu e hana i 2 i 3 mau reps, e paʻa no 15 a 30 mau kekona, a hana hou iā 1 a 3 mau manawa i ka lā.

3. Nā hana hoʻoikaika i ka paia ʻōpū, e like me ka make make

ʻO nā drills wall bracing brills, e like me ka make make, kahi hana maikaʻi ʻē aʻe. Wahi a Tripp he isometric lākou i ke ʻano, akā hiki iā ʻoe ke hoʻohui i nā neʻe liʻiliʻi (me kou lima a me kou mau wāwae) e ʻaʻa aku i kou ikaika a me ka paʻa.

"ʻO ka mea maikaʻi e pili ana i kēia mau drills (hiki ke hana ʻia me ke kū hoʻokahi a i ʻole ma mua o ka hāpai ʻana i ka hale hoʻoikaika kino) ʻo ia ka mea e hoʻoili ʻia i kāu mau hāpai ʻana, no laila ʻike ʻoe i ke poʻo i kahi hāpai koʻikoʻi pehea e hoʻopaʻa pono ai i kāu kumu," i hoʻohui ʻia. .

Nā ʻōlelo aʻo

1. E hoʻomaka i ka moe pā ʻana ma kou kua, e huki ana i kou mau kuli i kou umauma, e kulou i kou mau kuli i 90 kekelē, a hiki i kou mau lima i ka lewa.
2. A laila, hoʻomaka e hoʻokomo i kāu kumu ma ka huki ʻana i kou iwi iwi i lalo a pelvis i luna. E hoʻolei kēia i kou kua i ka lepo. E hana i ka mea e hiki ʻole ke hoʻopaʻa i kou kua i ka honua.
3. A laila, i kahi ʻano kaohi ʻia, e kiʻi i hoʻokahi lima i lalo i ka honua, e piʻi i luna o kou poʻo, ke hoʻohaʻahaʻa ʻoe i ka ʻaoʻao ʻaoʻao. E nānā pono i nā ʻaoʻao ʻē aʻe i kēlā me kēia manawa, no ka mea, kōkua kēia i ka paʻa paʻa paʻa.
4. AIM e hana i 2 set o 6 a 10 repetitions, 1 a 3 mau manawa i kēlā me kēia lā.

Nā ʻōlelo aʻoaʻo hoʻomaʻamaʻa pālahalaha ʻē aʻe

No ka mālama ʻana i kou abs i kahi hiʻohiʻona kiʻekiʻe i kēia kauwela, manaʻo ʻo Tripp aia kekahi mau ʻōlelo aʻo hoʻomaʻamaʻa pālahalaha e mālama ai, ma kahi o ka hana ʻana. Pākuʻi ʻia kēia mau mea:

• ka hanu ʻana
• hohola ana
• mālama i nā pae hydration kūpono
• meaʻai kūpono

Ka hanu ʻana

ʻOiai he mea nui ʻole ka hanu ʻana i ke ola, hanu kūpono i ka wā hoʻoikaika he mea nui ia no ka ulu a me ke kūkulu ʻana, e like me Tripp.

"Ke hana nei mākou, koi ko mākou mākala i ka nui o ka oxygen e hana pono," i ʻōlelo ʻo ia. "Ma ka hanu pololei ʻana, a i ʻole ka hoʻopaʻa ʻana i kou hanu i nā manawa kūpono ʻole, hoʻopau ʻoe i kou mau mākala a me ka lolo o ka oxygen, a ke hāpai nei i kou makaʻu no nā hōʻeha kūpono."

I mea e hōʻalo ai i nā ʻeha o ka ʻōpū i ka wā e hana ana, koi ʻo Tripp i ka hanu ʻana i kou wā e hoʻoikaika ai, ʻoiai ke hāpai nei ʻoe i kahi mea kaumaha.

ʻO ke kū ākea me kou mau wāwae kōkua pū ia e hōʻoia i ka pale o kou kuamoʻo, ʻoiai ʻaʻole ʻoe e makemake i kou kua. Inā ʻole, loaʻa iā ʻoe kahi manawa paʻakikī e hoʻokūpaʻa i kou pelvis a me kou iwi kuamoo, ʻoiai e hoʻonui a hoʻonui ʻia kou ʻōpū.

Kikoo

ʻO ka hohola kekahi kī nui i ka ulu a me ka hoʻomohala ʻana o ka ʻōpū, wehewehe ʻo Tripp.

"Hoʻolahalaha ka lōʻihi i kaʻiʻo o kaʻiʻo a hoʻonui i ka maʻalahi, e ʻae ana i ka hoʻonui ʻana o ka hana, a me ka hoʻokumu ʻana i kahi neʻe a me ka hoʻihoʻi nui aʻe," i ʻōlelo ʻo ia.

Hydration

ʻOiai ʻo ka noho hydrated kekahi kī nui i ka pālahalaha ʻana i kou abs no nā kumu he nui, wehewehe ʻo Tripp.

"ʻO ka noho hydrated ka mea e hoʻonui ai i ka metabolism, hoʻemi i ka makemake, a kōkua ia e nalo i ka momona o ka ʻōpū," i ʻōlelo ʻo ia.

E noho hydrated ma kāu mau hoʻomaʻamaʻa, hōʻike ʻo Tripp i kahi lula hydration maikaʻi e hoʻomanaʻo e hoʻopau i ka hapalua o kou kino i nā auneke wai i kēlā me kēia lā.

Ke hoʻohana nei, aʻoaʻo ʻo ia e hoʻonui ana i kēlā nui i ka 12 a i ka 24 auneke i kēlā me kēia hola e pili ana i nā koi.

"ʻO kahi ʻoi aku ka lōʻihi o ke koi ʻana i ka wela e pono ai ka nui o ka wai, a me ka hoʻololi ʻana o nā electrolytes, no laila hiki i ka hoʻoneʻe ʻana i nā mākala," i hoʻohui ʻia. "ʻO ke kulu o 1 a 3 pākēneka hydration e hoʻololi nui i kāu hana, no laila he mea nui e noho hydrated i ka lā holoʻokoʻa a i ka wā o ka hoʻoikaika kino, me ka hoʻopiha hou ʻia o ka wai."

Meaʻai kūpono

ʻOiai he mea nui ka hoʻoikaika kino i ka mālama ʻana i ke olakino olakino kūpono, ua ʻōlelo ʻo Marko aia kekahi mau manawa ke lawa ʻole nā ​​situps a me nā ab crunches.

Ke hana nei, a hana ʻole i nā loliʻai kūpono, no ka laʻana, hiki ke kākau i ka pilikia no kou pūhaka, wehewehe ʻo ia, no ka mea e ʻae ʻia e hana i nā mākala ma kahi o ka ʻōpū nui.

"Inā hana wale kekahi i nā crunches, a hana ʻole i kekahi mea e lilo i ka kaumaha, hiki iā lākou ke hōʻike e hoʻonui i ka nui o ko lākou ʻōpū a hoʻonui i kā lākou poʻoch," wehewehe ʻo Marko. "I mea e hōʻemi ai i ka nui o kou ʻōpū, pono e lilo kekahi i kaupaona, ʻoiai e hana ia e hōʻemi i ka nui o kou ʻōpū i nā ʻīniha."

E kia i ka ʻai ʻana i ka papaʻai kaulike e hoʻoulu ai i kāu papa hana hoʻoikaika kino a pale i nā meaʻai e kumu ai ke kinoea, e like me nā mea kanu i loko o ka ʻohana kāpeti, nā pīni maloʻo, a me nā lihi.

Ka wā e ʻike ai i ke kauka

ʻOiai hōʻike ʻo Gasnick i ka nui ʻana o nā mākala o ka ʻōpū ma muli o ka hanu pono ʻole i ka wā o ka hoʻoikaika kino ʻana ma mua o ka ʻeha ma mua o ka ʻeha, aia kekahi mau manawa ke ʻano ʻoi aku ke koʻikoʻi o kēia ʻano.

ʻO kahi laʻana, ʻōlelo ʻo Marko e ʻike ʻoe i ke kauka lapaʻau (a i ʻole kauka i ka lāʻau hoʻoikaika kino) inā ʻoe:

• ʻike i ka ʻeha ma kou paia ʻōpū
• ʻehaʻeha ke neʻe a hāpai ʻana paha i kekahi mea
• manaʻo ʻaʻole hiki iā ʻoe ke kaohi i kāu midsection i nā hana o kēlā me kēia lā

Pēlā nō, hoʻohui ʻo Gasnick makemake ʻoe e launa pū me ke kauka inā pā ka ʻeha ma kou wahi ʻōpū i nā wahi o ka ʻaoʻao i lalo, ʻūhā, ʻūhā, a me nā wāwae, a hui pū ʻia me ka hoʻonui ʻana o ka puʻuwai, ka mālamalama, huikau, nausea, hopohopo, a me ka luaʻi.

He hōʻailona hōʻailona paha kēia no ka aneurysm aortic aortic, ua hoʻohui ʻo ia, he ʻano koʻikoʻi a weliweli loa ia ke ola inā kū ka haki.

E pili ana i nā mākala o ka ʻōpū

I mea e ʻike hou ai i nā kumu ma hope o ka ʻōhū ʻana o ka abs, he mea nui e hoʻomaopopo he aha nā ʻano o nā mākala ʻōpū a me nā mea a lākou e hana ai i ke kino o ke kanaka.

I ka hoʻomaka ʻana, nā mākala o ka ʻōpū kahi ʻāpana o ke kino a i ʻole ke kau waena. Hōʻike maʻamau lākou i luna a lalo, mua a me hope, a me nā ʻaoʻao ʻelua.

He mea kōkua kēia e nānā i kou mau ʻōpū ʻōpū e like me ka pahu, wehewehe ʻo Marko, no ka mea aia nā ʻaoʻao ʻokoʻa o nā mākala e kōkua i ka hoʻopaʻa ʻana i ka waena.

Diaphragm

Ma ka piko o ka pahu ka diaphragm, kahi mākala nunui a nui ke kuleana.

ʻOiai ʻaʻole ʻenehana i hoʻokaʻawale ʻia ka diaphragm ma ke ʻano he mākala ʻōpū, he kuleana nui ia i ka stabilization core, ma o ka hāʻawi ʻana i ke kākoʻo postural pono.

"Ke hana nei nā ʻōpū a me nā diaphragm i ka lōkahi me ka papa pelvic e mālama i kahi pae kūpono o ka intra-ʻōpū puʻe, a e mālama pono i ka iwi kuamoo lumbar," i wehewehe ʻo Gasnick.

Papahele pelvic

ʻO ka mea ʻē aʻe, ma ka lalo o ka pahu kou papa pelvic. ʻO kēia nā mākala e kaohi ana i ka urination, ka paia o ke aʻa, a me kekahi o nā mākala o ka pūhaka (nā mea hoʻohui a me nā rotator o loko).

Ma muli o ka mālama pinepine ʻole ʻia o ka papahele pelvic, ua hoʻokūpaʻa ʻo Marko i ke koʻikoʻi o ka haʻi ʻana i nā hana ma aneʻi me ke kōkua o kahi mea hoʻoponopono kino. Inā ʻole, ʻaʻole ʻoe e loaʻa maoli ka mana i kāu kumu, haʻi ʻo ia.

"Ma ke kūpono, makemake ʻoe i nā ʻaoʻao āpau o kēlā pahu e ikaika i mea e hāʻawi ai iā ʻoe i ka mana hope loa e hana i kāu maikaʻi," i ʻōlelo ʻo Marko. "Inā ʻeha ka moekolohe, a inā ʻoe e mimi ke ʻakaʻaka a ʻino hoʻi ʻoe, loaʻa paha kahi pilikia e pono ai ʻoe e ʻike i kahi mea hoʻoponopono kino."

Rectus abdominis

Mawaena o kekahi nā ʻōpū o ka ʻōpū i ʻike nui ʻia ma nā wahi kikoʻī ʻo ia ka rectus abdominis, ʻo ia nā mākala ʻōpū o mua.

ʻO kēia hui o nā mākala e ʻike ʻia ka wahi o ka ʻeke ʻeono, a kōkua i ka piʻo a pelu i mua i kā mākou waena waena.

"ʻO ka rectus abdominis (aka ka ʻeono ʻeke) kekahi o nā mākala o ka ʻōpū maʻamau i ʻike maka ʻia e ka poʻe," wahi a Marko. "Holo pololei lākou mai ke kumu o kou iwi iwi (sternum) a ka piko o kou iwi ʻōiwi."

Nā oblique kūwaho a me loko

Ma nā ʻaoʻao o ke kino nā mākala oblique kūwaho a me loko, e kōkua i ka hana i nā ʻano neʻe like ʻole i ke kino. Pākuʻi ʻia kēia i ke kōkua ʻana i ka neʻe ʻana i mua a i ʻole ka neʻe ʻana i mua.

"Hoʻopili nā obliques kūloko a me waho mai ka lalo o ka iwi iwi a luna o ka pelvis, a hui pū i ka mesh i kahi ʻano X," i wehewehe ʻo Gasnick. "Ke ʻaelike, ʻae kēia mauʻiʻo i ka ʻaoʻao i ke pelu, kaʻi, a me ka wili, a me ke kōkua i ka rectus abdominis i ka hana ʻana i ke kūlou a i ʻole ka crunching neʻe."

Transversus abdominis

A laila, aia ka transversus abdominis, kahi mākala e wahī mai ke kua a i mua i kahi neʻe pōʻai.

Hana pū kēia mākala ma ke ʻano he mea hoʻokūpaʻa nui, ʻoiai ka neʻe ʻana o ka ʻūlū o kēia mākala e kōkua i ka kaohi ʻana i kā mākou piko waena a hāʻawi i ke kuamoʻo me ke kūpaʻa.

Lawe aku

ʻOiai ke kumu o ka ʻōpū i loaʻa i ka pilikia o ka gastrointestinal a i ʻole nā ​​kumu olakino e pili ana, hiki i nā puʻupuʻu o ka ʻōpū ke hopena o nā ʻano like ʻole, e like me ka diastasis recti, hāpai hāpai, a me ka hanu pono ʻole i ka wā o ka hoʻoikaika kino.

A ʻoiai he nui nā mea hiki iā ʻoe ke hana e pālahalaha i kāu puʻupuʻu (e hoʻolōʻihi a hana ana i nā hoʻoikaika hoʻoikaika paʻa) iā ʻoe iho, aia kekahi manawa ke lilo ka huehue abs i hopena o kahi mea ʻoi aku koʻikoʻi.

E ʻike i ke kauka inā ʻaʻohe ʻeha ma ka ʻōpū e hoʻonā, hohola i nā ʻāpana ʻē aʻe o ke kino, a i ʻole hele pū ʻia me nā ʻōuli ʻē aʻe e like me ka hoʻonui ʻana o ka puʻuwai, kahe, a me ka luaʻi.