Ke kumu kupaianaha kou ʻeha hope hoʻi i ka wā holo

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ʻAʻole paha he kuleana nui kou kua haʻahaʻa i ka holo ʻana, akā, ʻo ka paʻa ʻana i kou kino me ke kūpaʻa no ka manawa lōʻihi hiki iā ʻoe ke hoʻopōʻino i ka ʻeha-ʻoi loa ma ka ʻaoʻao o lalo. ʻO ia ke kumu i hana ai kahi hui o nā mea noiʻi ma The Ohio State University Wexner Medical Center, me ke kōkua o ka National Institutes of Health (NIH), i kahi noiʻi simulation e ʻike ai i ke kumu e loaʻa ai i nā kukini kēia ʻano ʻeha a me nā mea e hiki ke hana ʻia e pale aku ai. he wā lōʻihi. (Pili: Maikaʻi paha ka loaʻa ʻana o ka ʻeha haʻahaʻa ma hope o kahi hana?)

ʻO Ajit Chaudhari, Ph.D., ka mea kākau alakaʻi o ke aʻo ʻana, he kumu aʻoaʻo ma ke keʻena kinesiology o OSU, i hana i nā hiʻohiʻona virtual e pili ana i ʻewalu mau kukini maoli e ʻike i ka hopena o nā iwi a me nā hui i ka holo (e ʻike i ke kiʻi).

I ka pau ʻana o nā hoʻohālikelike, ua hoʻoponopono nā mea noiʻi i nā ʻiʻo like ʻole i kēlā me kēia kukini, hoʻonāwaliwali a hoʻoluhi iā lākou e ʻike i ke ʻano o ke koena o ke kino e uku ai. ʻIke ʻia ʻo ka loaʻa ʻana o kahi kumu nāwaliwali hiki ke hoʻonui i ka ukana ma kou kua i ke ala e hiki ai ke alakaʻi i ka ʻeha haʻahaʻa.

"ʻO nā ʻiʻo i hoʻopaʻi ʻia i ka wā i nāwaliwali ai ke kumu hohonu i hoʻonui ʻia ai ka ikaika o ka ʻoki ʻana (ka huki ʻana a me ka huki ʻana o ka vertebrae) i loko o ka spine lumbar (kahi e piʻi ai ka spine i loko o ka ʻōpū)," wahi a Chaudhari. Kinohi. "Hiki i kēlā mau pūʻali ke hoʻonā i kēlā me kēia vertebrae a i ʻole neʻe ʻaoʻao i kekahi ʻaoʻao, kahi e hoʻokau nui ai i nā ʻāpana o ke kuamoʻo e hiki ai ke hōʻeha i ka ʻaoʻao hope. Hiki paha iā ʻoe ke holo like, me ke ʻano like, akā e hoʻopau ʻoe i ka hoʻonui ʻana i ka spine lumbar i nā ala e hiki ai ke hōʻeha. "

Akā ʻaʻole ʻo Chaudhari e kamaʻilio e pili ana i kāu abs. "ʻO ia nā mākala hiki iā ʻoe ke ʻike-i kou 'nā mākala kahakai'-a aia lākou ma lalo pono o ka ʻili a lilo ia i mea mamao loa mai kou iwikuamoʻo," i ʻōlelo ʻo ia. ʻO nā mākala i loko o kāu hohonu hohonu kokoke i kou iwi kuamoʻo a makemake e pōkole, e hoʻohui i kekahi ʻāpana o ka iwi kuamoo i kekahi. "Ke ikaika, paʻa kēia mau mākala i ka iwi kuamoʻo, kahi e alakaʻi ai i ka ʻeha liʻiliʻi," wahi a Chaudhari. (Pili: Nā Ab Myths Pono ʻoe e haʻalele i ka hilinaʻi i kēia manawa)

He mea maʻamau i ka poʻe, ʻo ka poʻe haʻuki maikaʻi hoʻi, ka haʻalele ʻana i ko lākou kumu hohonu, wehewehe ʻo Chaudhari. ʻOiai ʻo ka noho ʻana a me nā crunches e hana i kāu abs, hana liʻiliʻi lākou no kou kumu hohonu. Paipai ʻo Chaudhari i ka nānā ʻana i nā hana e koi iā ʻoe e paʻa i kāu kumu i kahi kūlana paʻa, e like me nā papa a me nā alahaka ma nā pae paʻa ʻole e like me ka polu Bosu a i ʻole ka pā kaulike. (Pili: ʻO kēia mau hana ʻo Ab ka mea huna i ka pale ʻana i ka ʻeha haʻahaʻa)

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