ʻO ka hoʻomaopopo ʻana i ka anatomy kanaka kahi ʻike kūpono ʻole ia o kekahi mea haʻuki, me ka nānā ʻole i ka hoʻopaʻi a i ʻole nā pono. Pono kēia no ka ʻike ʻoi aku ka maikaʻi o kā lākou hana i ka wā hoʻomaʻamaʻa a me ka hiki ke hoʻomaikaʻi i ka hopena.
Eia nō naʻe, i kekahi mau papa aʻo, ʻoi aku ka nui o kekahi mau pūʻulu muscle. ʻO kahi laʻana, i ka wā e jogging ana, pono ia e kia i ka hoʻopaʻa ʻana i ke ʻano o ka hana a me nā hana o nā wāwae - pono ʻoe e ʻike e pili ana i kēlā me kēia ʻāpana. E wehewehe ana kēia ʻatikala i ke kikoʻī i ka mākala palaka a pehea e hoʻomaʻamaʻa ai.
He aha ka mākala wale?
ʻO ka mea mua loa, ʻo ia kekahi o nā pono hana nui o kekahi mea haʻuki. ʻO ka holo ʻana, ka lele ʻana, nā hana koa a me nā haʻuki ʻē aʻe e koi ai i kahi mākeke solo i hoʻomohala maikaʻi ʻia. E aho e ʻoi aku ka maikaʻi.
ʻO ke ʻano Anatomical
Aia ka mākala solo ma lalo pono o ka biceps gastrocnemius. Hoʻopili ʻia i ka fibula, he ākea a pālahalaha kona ʻano.
Hoʻohana ia i ke tendon Achilles e hoʻohui i ka nāʻiʻo keiki. Ke kū pololei ka wāwae, ʻaʻole ʻike ʻia - ʻike ʻia ke kūlou ka wāwae, hāpai ʻia i ka manamana wāwae.
Nā hana o ka mākala solo
ʻO ka mākala wale ke kuleana no ka hoʻolōʻihi ʻana i ka wāwae i mua o ka wāwae. Hōʻike iā ia iho i ka wā e holo ana, squatting, jumping. Hana ia, ma ke ʻano he kaulike, me ka mākia gastrocnemius - hāʻawi ʻia ka ukana ma luna o lākou.
ʻO kahi laʻana, i ka hoʻomaka o ka lele, ke kūlou nā wāwae i nā kuli a aia kahi pahu mua me ka manamana wāwae a me ka hoʻopololei ʻana o nā wāwae, pili ka mākala paʻa; ke kū pololei nā wāwae, hoʻomaka ka bipi keiki e hoʻohana. No laila, ʻo ia wale nō ka mākala ke kuleana no ka ukana ke hoʻoponopono ʻia nā wāwae.
ʻEha i ka wā hoʻoikaika kino
Aia kekahi mau kumu like ʻole no ka hanana ʻana o nā manaʻo ʻoluʻolu ʻole i ka mākala palau, akā he mea like kā lākou āpau - ka ʻeha nui. ʻAʻole ʻo ia e ʻae i ka holo maʻalahi ʻana, ka hele wāwae ʻana. No laila he aha ke kumu o kēia ʻeha?
Kumu o ka ʻeha
Hana ka musus solus i kēia mau hana:
- Pākuʻi kuʻekuʻe wāwae
- ʻO ka hana pume venous Muscle
ʻO ka hōʻino ʻana i kēlā me kēia hana ke alakaʻi i nā hopena maikaʻi ʻole, akā ʻoi aku ka nui ma kēlā hope. He aha nā kumu? Hele ʻo T ma aneʻi
ʻO nā kumu nui o ka hana ʻole o ka hoʻolahalaha hoʻohui ʻia penei:
- Overexertion o kahi mākala ma ka hoʻoikaika kino i ka hoʻoikaika kino a i kēlā me kēia lā ke ola
- Nā ʻeha i ka mākala wale i hoʻokumu ʻia e nā kumu kūwaho
Ua akāka loa nā mea āpau me ke kiko mua, akā pehea ka lua? Hiki ke hana ʻia nā ʻeha, ma kahi laʻana, e ka ʻeha ma ke aʻo ʻana o ka martial arts - pā i ka shin a me nā poʻe ʻē aʻe, a i ʻole i nā wā pōpilikia a me nā hanana ʻē aʻe.
Ma ka laulā, nā ʻeha i hoʻoili ʻia mai waho. I nā kūlana ʻelua, kū ka ʻeha nui a paʻakikī ka hele wāwae. I kekahi mau hihia, ʻaʻole hiki i kahi kanaka ke neʻe kūʻokoʻa.
ʻO ka hopena o ka pauma venous muscular e pili ana i nā hopena koʻikoʻi - ka pehu ʻana o nā wāwae o lalo, ka nalowale o ka ʻike, hiki ʻole ke neʻe, a me nā mea ʻē aʻe. Hiki i nā kumu ke paʻa i nā kāmaʻa ʻelua a paʻa i nā kīʻaha koko.
He aha e hana ai inā kū ka ʻeha?
ʻO ka mea mua, pono e hoʻoholo no nā kumu i luna i kū ai ka ʻeha. Inā hana hewa ʻole ke kumu o ka pauma venous, a laila pono e ukali i nā ʻōlelo aʻoaʻo aʻe:
- E lawe i kahi kūlana wahaheʻe a noho paha.
- Wehe i nā kāmaʻa a me nā kākini i mea e hoʻonui ai i ke kahe o ke koko i ke kahe o ke koko.
- Inā ʻaʻole i hoʻi ka holo o ke koko i ka maʻamau ma waena o 20-40 mau minuke, pono ʻoe e nīnau i ke kauka.
I ka hanana i kumu ʻia ka ʻeha e ka overstrain o ka mākala palaka, a laila:
- Hāʻawi i kahi hoʻomaha piha i nā mākala.
- Inā hiki, hana i kahi massage therapeutic.
- I nā lā ʻelua mua, e hōʻalo i ka hoʻomehana ʻana i ka mākala, e hoʻopili i ka hau a i ʻole ke kaomi anu ma hope koke o ka ʻeha.
- E hoʻohana i nā compresses mehana a hiki i ka wā e pau ai ke ola.
- Hiki i ka hoʻi i ka maʻamau ke mālama i hoʻokahi mahina a ʻoi paha.
Hoʻomaʻamaʻa mākala ʻo Soleus
Wahi a nā kumuwaiwai he nui ʻaʻole hiki ke hoʻomaʻamaʻa i ka mākala palaka ma ka home. ʻAʻole naʻe ia. E like me ka mea i ʻōlelo ʻia ma luna, pili ka mākala palaka ke kūlou ka wāwae i ke kuli.
Hiki ke noʻonoʻo ʻia nā hana nui a ʻoi loa hoʻi no ka mākala palaka:
- Paʻi wāwae. Hana ʻia ka hoʻolālā ma kahi simulator kūikawā - koho ʻia ke kaupaona e koi ʻia, lawe ʻia kahi kūlana recumbent ma ka simulator a hoʻomaha nā wāwae i ka paepae. Eia hou, me nā neʻe mālie, piʻi a hina ka paepae ma muli o nā wāwae.
- ʻO Squats Pono e hana i nā squats ke kū nei ma kou manamana wāwae no nā hopena maikaʻi loa. Pōkole ke kau ma waena o ke hoʻokokoke - a i 30 kekona.
- Ke hāpai nei i nā kākini. ʻO ka hana maʻalahi i hōʻike ʻia. Hana ʻia i ke kūlana noho. Kau ʻia ke kaupaona ma nā kuli, a i ʻole noho ka mea kōkua i lalo. A laila hāpai haʻahaʻa a hoʻohaʻahaʻa ʻia nā wāwae. ʻO ka helu o nā hana hou pākahi a hoʻoholo empirically.
- Pono e hana nā hana ʻo Soleus ma mua o ʻelua mau manawa o ka pule a ʻaʻole pono e kūlike me nā hana cardio.
ʻO ka mole solus kekahi mea nui i nā haʻuki. Pono pono kāna hoʻomaʻamaʻa ʻana no ka poʻe haʻuki o nā aʻo āpau. ʻO ka mea nui i kēia ʻoihana ʻaʻole e hoʻonui iā ia a nānā i kou olakino.
