Pehea e hooikaika i kou mau ami a me ligaments: hana a me nā kino

Kahua hoʻonohonohoʻana physical ha awina mea nui i kekahi mau makahiki. Ua 'oi aku i na pomaikai ma ke kino: ia Hoʻoikaika i ka na nāʻiʻo a me ka ami, hookoe mai i ua a hiki maoli he iwi ikaika, iaono? Ienoai kulou, kohoʻia a me ligament kaulike, a me ka hoʻi nâ mea ia'ku i ka stress. I mea e malama i ka leo o ka musculoskeletal oihana, e pono e haawi ia i kekahi puʻe ma luna o kekahi kela la i keia manawa.

Ami a me kā lākou kūlana ma ke kanaka iwi

Ami - ka loa, he pono ole i huiʻia i loko o ke kanaka iwi. Ka mea, e hāʻawi noa neʻeʻana, akā, i loko o ka palena i ho'ākāka 'ia ma kā lākou mau helehelena. Ke ka hoʻoneʻe o ka hui ho'ēmi i kā kona ikaika, no laila ka mea, e hou ka ikaika e fibrous chords. Ma ke kanaka kino, he mau haneri o ka ami. nō kekahi o lākou i ka poe liilii, a me ka inconspicuous, no ka mea hoike, ma na pulima oʻu. A me ka 'ē aʻe nui a me kekahi', e laʻa me, ma na poohiwi, kuli a me nā kuʻekuʻe lima. ʻO ka hoʻoneʻe o kēia mau i huiʻia ma ke kino, he loa okoa. No ka laʻana, spherical'ūhā ke ami hoi e leie aku e hoʻoneʻe i ka lima i loko o kekahi ala, a me ka i lalo intercarpal i huiʻia i ka palena haʻahaʻa wale ka hāʻuleʻana e ku e kekahi i kekahi iwi. Ka ninau a pehea, e hooikaika i na ami, Ua pili i keia la e like me ka manawa a pau.

Classes i ka loa e pono no ka hooikaika ana ia mau ami

He nui nā kanaka kahaha pehea e hooikaika i ka ami. He mea pono e hōʻoia 'palena iki hopena wahie, e like me ka holoholo, a' auʻau, i hana ia ma ka hoʻokō 'Bike. E hoʻoikaika i ka pilina, hoemi i ka pilikia o ka hewa, kōkua kona kino, me Yoga a me ka la o Pilato. He no ka mea o ka hooikaika ana i na ami.

E mālama iā lākou, mai pilikia, e pono e hahai i kekahi mau rula:

1. E hele i ka orthopedist. A palapala hōʻoia no kanaka pono Loiloi i ka ano o ka puupuu wawae, kukuli iho a me ka hip-ami.
2. Ka pāʻana i kou kaumaha. Ua overweight - kēia keu haawe ana ma luna o nāʻami o ka kino, o ka oi aku i loko o ka iho a me ka hip-. Mahuahua wale 1 kg ke kaupaonaʻana, piʻi pū ma 10-15% pilikia o ka ulu osteoarthritis.
3. E koho i ka kamaa akau. Ke koikoi kamaa, o ka oi aku kiʻekiʻe kuʻekuʻe wāwae, hikiʻana i kou kulou, gait, a alakai i ka maʻi wāwae. Ka maikai kamaa i pilipaa wāwae kāmaʻa me ka pio mai kākoʻo a me ka palupalu poho, mau kamaa - ka maikaʻi Kāohiʻana o nā palapū o na puupuu wawae, ke ki kala a me ka kukuli ami.
4. E iai? Oaiaaou i ka wahiʻoihana. Incorrectly haawi kamepiula a me ke koikoi kulou ma kou päkaukau i ka mea pilikia no ka spine, i ka huli alakai i hope ka eha a me ka'ā'ī.
5. E hoʻohana i kaʻai nui iʻa. Fish mea waiwai i loko o unsaturated momoma nāʻakika, pono no na ami.
6. Komo i kupono kino i hoʻoikaika 'ana i kohoʻia, kulou, kaulike a me ka ōhumu.

He aha mea me ka maikai no na ami a me ka ligaments?

Kekahi hoounauna lawe kanalua pomaikai ma ke kino. Pehea e hooikaika i na ami, nāʻiʻo a me ligaments, e hana ma luna o ia kēlā me kēia 'ano o ka hoʻokō':

1. Aerobics? Ienoai aa koko i na ami, Hoʻoikaika i ka ligaments.
2. Kona, piʻi pū ka laulā o ke noi, ho'ēmi i oolea, höʻike aku ka eha.
3. Oiaio aʻo Hoʻoikaika i ka ligaments a me tendons.
4. Jogging Hoʻoikaika i ka na tendons a me ligaments o ka lalo kino.
5. Laila hoonui ae i kohoʻia a me ke koko kahe i na ami.
6. Me ka haa ana? Ienoai aa koko holo, ōhumu.
7. Ka Wailele O maoli ka ka hoʻoneʻe.
8. Ua lele komo hooikaika ligaments a me tendons o ka lalo kino.
9. Yoga maoli ka laulā o ke noi, ho'ēmi i oolea, höʻike aku ka eha.
10. Ae la o Pilato i ka mea ia ia e like me Yoga.

Kino no ka'ūhā mua a me nāʻiʻo ligaments unloading

Overstrain nāʻiʻo o nā poʻohiwi a me ka hoaka o ka hoʻi mea fraught me ka loa ola kulana. Slouching ma kou päkaukau a hunched kulou pinepine ana e alakai i ka'ā'īʻoʻoleʻa nāʻiʻo o ka pahu, a aeo na nāʻiʻo o nā poʻohiwi, a hoʻi, a me keia, ma ka huli, hiki aku ai i headaches a me Muscle eha i loko o kēia wahi.

Pehea e hooikaika i ka poohiwi hui, e hōʻike i ka i kēia kino:

1. Shrug. Ma ke kū wahi, e hookiekie ae o kona mau poʻohiwi i kona mau pepeiao, ai pili aku huhui, alaila, lawe ia, a mai hapai ku e.
2. Hoʻohuihui a me dilution o na poohiwi. Like ka nui me hiki, e hooki aku i ka poʻohiwi i mua, a laila, lawe ia mai hoʻi, e pili ana i ka'ūhā mua maka.
3. Hohola hoʻi. E noho ma ka noho, i ko oukou mau wawae ma luna o ka papahele. Lohi hilinai hoi au i mua. Hohola i kona mau lima ma waena o kona mau wawae, e hiki i nā wāwae o ka noho, a aia no he ikaika hoʻopilikia i loko o ke keena hope. Lohi lawe i ka palapala kulana.

kupono no kou kino

Healthy no kou kino He mea nui i kekahi mau la. I loko o ka wā kamaliʻi ka wā mau iwi a me nāʻiʻo i 'Imi e ulu ana, a me ka wa elemakule, i ka wa a ka hoʻonāwaliwaliʻia'aʻaʻa. Healthy iwi mau pono i kekahi palena iki o dietary nā wikamina a me nā minelala hao, pakahi aku la ia kalipuna lālani.

Pehea e hooikaika i na ami a me ligaments me ka mana? Food hoʻolako ka meaola me ka ikehu, a ua pono no ka mea a pau meaola me ke kaa i wahie. Ke kumuʻiʻo i loko o ka meaʻai hoʻohana ma ke kino, e like me ka hale i nā puke. Interestingly, ke kanaka iwi noke mai hemo mai ia a me ka mea e. 7-10 makahiki mea pōhaku makua iwi substance ua pau hōʻano. A me ke keiki, i ka wa a ke keiki e ulu hikiwawe loa, me kona mau iwi ua pau ka moʻolelo no ka 2 makahiki. Kekahi kumumea oihana mua a me nā wikamina i oi loa aku hoi kōkua maikaʻi no ka iwi, ami a me nāʻiʻo. Mua oe i hooikaika i na ami a me ka kōkua o ka hoʻokō ', e pono e hoolako i ke kino me ka pono no kou kino.

Products no ola nāʻiʻo, a me nā iwi ami

Na helu ua hikiwawe loaa mai ke koena aku hoi e lauwiliʻai, i ka loaʻa o ke kēia huahana pūʻulu:

1. Haleʻuwī waiū huahana (ka waiū, yogurt, e eiooaa? Ka waiū, ka vinega holika).
2. I ka momona, a me carbohydrates (nō hoʻi kaʻaila, ai hua pisetakia, ka iʻa).
3. Hua, a me kaʻai iā (hou, paʻahau, maloo, canned).
4. Nā polokina (ʻai, ka iʻa, nā manuʻaiʻia, hua paha, legumes, ai hua pisetakia, anoano).

Inā ka kela la i keia 'ike no, aole ia e hoʻopili like i ka nutritious ai no ka musculoskeletal nenoaiu, ia mea pono e lawe pakuʻi ai:

• kalipuna;
• Wikamina D;
• makanekiuma;
• me ka Omega-3-momoma nāʻakika.

Ka nui loa o ka mahele lāʻau kalipuna kanaka e kiʻi i ka 20 makahiki mua o ke ola, ka wā iwi ikaika ua waiho i loko o ke au o ka uluʻeleu. Eia hou kekahi, kiʻekiʻe nā māhele o ka kalipuna e I mau hea hana, a kokoke i ka makahiki ia e hoemi iwi mea pōhaku nuʻa ma muli o ia maoli kumu, a me ka pilikia o nā fractures, piʻi pū.

kukuli ami ola kino

Over ke ola ana o na kuli undergo weliweli stress. Lākou mau ami i mau mālama 'kino ke kaupaonaʻana, a me koʻu hoomanawanui ana'ku ia, mai lulu popilikia a me nā haʻuki nā palapū. Kukuli - i ka nui a me ka loa luna 'ke ami hoi i loko o ke kino o ke kanaka, ka mea, ua hele ma ka hailona no nāʻiʻo, ligaments a me tendons, a hōʻoiaʻiʻo hana mau a me ka kumupaʻa o ke kuli'ūhā hana.

Ma ka lalo o na iwi o ke kino nui e loli ai umekaumaha a me ka lawe puʻe ikaika me ka mea hele ma ka kanaka kukuli, i mea 4-5 manawa oi aku ma mua o kona kaumaha. Akā, i hoʻokō ', ka wā o nā wāwae pa a ke ku i ka honua, ka poe hiki ke oi aku i ka ke kaupaonaʻana o ke kino, ua oi mamua o 12 mau manawa. No ia mea, overweight nui maoli ka pilikia o ke kuli ino a me ka mea i ka mole kumu o ka hapalua o nā hana i ka articular cartilage o ke kuli, e hoihoi.

Ke kūlana o nā ligaments

Ke kukuli ke ami hoi i ka cruciate a me collateral ligaments. Kēia ligament, e hooikaika ana i ke ami. Fibrous interosseous ligament, e hooikaika ana i ke kukuli iho hui, aʻo ka pāʻana i ka neʻeʻana i loko o laila. Ka mea, ke lawe wahi i loko o kona lua i loko o nā paia o ka ami mea hōʻikeʻikeʻuʻuku a me kela aoao. Mau poe hao wale ikaika o connective'aʻaʻa ai pili aku i ka iwi kiko'ī a me ka hula mea nui no ko lakou ikaika, no ka mea, ola ligament mea e kau mai i ka 5% o ka mua loa.

Eia kona hooweliweli ana ia poino, sprain. Kēiaʻano i loko o microscopic'aʻaʻa, e alakai i kaʻeha a me ka olelo nani a me ka emi kona agility. I kiekie ae wahie, o ka oi aku i ka haʻuki ligament hiki rupture, e like me ka 'eha nui, ua hiki no hoi ma o ka haule ana. Pela he mea eha a me ka edema, hoemiia kumupaʻa o ke kuli.

Pehea e hooikaika i ke kuli ami?

O ka holo ana, Kāohi mea maikaʻi ma mua o daimonio. Mau manaʻo e pili ana i na kuli, a ma laila nō pilikia me ia. Ua mea no ia mea, nui maʻalahi kukuli pilikia, e pale aku, a hoʻoikaika i nā nāʻiʻo e hoomalu aku i na kuli ligaments, a menisci overload, a kōkua ole loa nā palapū. Nawaliwali nāʻiʻo - i ka papa kuhikuhiE kumu iho la pilikia o, no laila, e mau kuapo ia ia mea nui. E hana i kēia, ua mākaukau hoounauna Hoʻoikaika i ka - ke kuli nāʻiʻo kiʻi i ka pono e haawe, a e emi i ka pilikia o ka hewa a hiki i na kuli.

1. Ke kāohi i nā kuli. E moe ana ma luna o kona opu, straighten wāwae. Ma ka Inhale lohi lena i kekahi wāwae ma ke kuli, e hooho ana i ka lalo wāwae, a ia mea p ÷ haku i ka'ūhā. E kali oe ma keia oihana no 2-3 kekona, laila, lohi, e hoʻi i kona kikokikona wahi. ʻO ia mea, e hooko aku i ka 'ē aʻe wāwae. Hana 3 moʻo o 10 mau kino.
2. Ke ala pololei wāwae. E moe ana ma kou kua, lena i kekahi wāwae, a ua pilikia i ka wāwae a hiki i ka papa, e hoopaa i ka pelvis. Ka lua o ka wāwae i ka straighten. Ma ka Inhale mālieʻolua e hoʻokiʻekiʻe aʻe i ka uha mua ma kahi o 25 knm mai ka papahele. Ka Nohona no ka kahi o 3 kekona, lohi lawe i ka palapala kulana. Hana i ka hoʻokō 'ana me ka' ē aʻe wāwae. E ekolu e puhi ia o 10 repetitions.
3. Straighten i kou mau kuli. E noho ma luna o ka noho pololei, i kona hoʻi e kū'ē i ke kua o ka noho. Ma ka Inhale lohi straighten kekahi wāwae kokoke laua i ka papahele, akā,ʻaʻole i ke ala a pau. E hoʻopaʻa i ka uha mua i kekahi mau kekona i loko o kēia kūlana. E hoʻi i hoʻomaka kulana a me ka hana i ka hoʻokō 'ana me ka' ē aʻe wāwae. Hana 10 kino no 3 moʻo.