He tokomaha te hunga e pai ana ki te oma, engari kāore he wā, nō reira ka whiriwhiria e rātou te hoko i tētahi mīhini oma i te kāinga, kātahi ka mamae te turi i te mutunga? Ki te kore e teitei te auau o te whakamahi i te mīhini oma, he tika te tū o te oma, he pai te urunga o te mīhini oma, me te hono atu ki tētahi takirua hu hākinakina pai, kāore e nui rawa te kino, engari ki te kore e whakamahia tika te mīhini oma, kāore e pai te urunga o te mīhini oma, e kiia ana hoki he mimiti ohorere. I mua me muri i te oma, kāore e mahi i ngā totoro, ka pā kino pea ki ngā hononga turi, inā koa he nui te taumaha o te tinana, he maha rawa te oma, he uaua rawa te oma, he nui rawa te pikinga ka oma ki runga i ngā turi, te kiriuhi, te meniscus, me ngā hononga uaua tata e puta mai ana i te kino. Ka pā kino te kiriuhi, te meniscus me ngā hononga uaua tata o te hononga turi, nō reira me whakamahi tika koe i te mīhini oma.
Ina hoki, ko te oma tika, mō te hononga turi, kāore e nui te kino, engari, ka whakapakari i te hononga turi, ka whakatairanga i te tipu o te kiriuhi hononga me te whakaputanga wai synovial, ka whakahaere pai i te pēhanga o te kōhao hononga, ahakoa te momo whakangungu he nekehanga tika ~ ~
Tīma oma hiko iti atamai takai 2-i roto i te-1
He kino ake te oma i runga i te wīra ki te turi i te oma i runga i te huarahi
1. He iti ake te mahi i te mīhini wīra.
He nui ake ngā tautohenga i tēnei wāhanga, ā, he tokomaha ngā kai-oma e whakaaro ana kāore i te nui te rerekētanga o te whakamahinga i waenga i te oma i runga i te mīhini oma me te oma i runga i te rori. I roto i te ariā, me nui ake te kaha whakamua e hiahiatia ana mō te oma i runga i te rori, ā, ka nui ake te kaha tinana e pau ana. Mēnā he rite tonu te nui o te whakapau kaha tinana, he tawhiti ake te tawhiti o te oma i runga i te mīhini oma, ka nui ake ngā pānga ki te turi, ka nui ake hoki ngā whara.
2. Te rerekētanga o te waku.
Ko te oma i te rori me nui ake te kaha whakamua, me nui ake te koki o te piko o te wheua waewae me te whenua; he rerekē te whakakorikori tinana kāore i te pūtaiao me te oma i te rori, he rite tonu ki te peke me te hinga, engari he nui ake te pānga ki te hononga turi.
3. Te awe o te taumaha o te tinana.
Ko te hunga taumaha tinana, he nui ake te ngako tinana, ā, kāore i te kaha ngā waewae, kāore pea i te pai mō te oma. Mena he mamae turi e kitea ana, he pai ake te whiriwhiri i ētahi atu momo korikori tinana i te tuatahi.
Tīra mīhini papatahi kawe mō te whakamahi i te kāinga
Te whakamahinga tika o te mīhini oma
1. Te tūranga o te pari.
Whakanuia ake te pari o te mīhini oma, te whakamahi i te nekehanga piki hei whakarerekē i te koki o te nekehanga, te whakanui ake i te waku o te nekehanga, me te whakaiti i te pānga tika o te oma ki te kiriuhi turi.
2. Tere tika.
Kaua te tere o te whitiki oma e tere rawa, ā, he pai ake te oma me te ahua o te nekehanga whakamua o te whitiki oma, me te karo i te pānga o te nekehanga tika ki runga, ki raro hoki.
3. Te whakamahana me te totoro tinana.
Mā te whakamahana me te totoro i te tinana i mua i te oma ka taea te whakauru i te tinana ki te āhua whakakori tinana, me te whakaiti i ngā whara hākinakina; mā te totoro i muri i te oma ka taea te whakaiti i te taumahatanga ki te ngākau, te whakakore i te waikawa lactic me te whakamamae i te ngenge.
4. Ngā hū oma.
Ko ngā mea tino nui e rua: ko tētahi ko te mahi mimiti ru, ko tētahi ko te mahi whakatika. Mena he āhuatanga o te huri ki waho, o te huri ki roto rānei i te wā e oma ana, me whiriwhiri e koe he hu oma e tika ana hei whakatika (whakanuia te mahi mimiti ru o ngā hu i te wā e huri ana ki waho, me te arotahi ki te mahi pumau o ngā hu i te wā e huri ana ki roto).
5. Tūranga oma.
He nui ake te pānga o te tū oma rekereke-tuatahi ki te turi, engari he iti ake te pānga o te tū oma waewae-katoa me te tū o mua waewae-tuatahi ki te turi. Mēnā he mamae tō turi, he pai ake te whakamahi i te tū oma waewae-katoa, mua waewae-tuatahi rānei.
6. Te tiaki i te hunga atawhai.
Me āta haere te whakakorikori tinana oma, i te tīmatanga o te whakakaha haere o ngā uaua, ngā wheua me ngā hononga; ki te kitea he tohu o te mamae o te turi, ka taea te pēhi i te turi ki te makariri, ā, i muri i te pēhi i te turi ki te wera me te mirimiri hei whakamama i te mamae.
Kaua te hunga momona e oma
1. Mīhini porowhita me te pahikara hihiri.
He taputapu whakakori tinana noa ngā mīhini porowhita me ngā pahikara hihiri, ā, e kore e pā tika ki te turi, he iti noa iho te kino o te turi.
2. Te mahi uta me te mimiti ru o te mīhini oma.
He mahi ātete-ru tō ngā mīhini oma teitei, ahakoa he pānga motuhake hei whakaora i ngā whara o te turi, engari i te nuinga o te wā kāore e taea te whakaoti i te raruraru matua, mēnā ka nui ake te kawenga kua whakaritea o te mīhini oma, ka nui ake ngā rara heihei.
3. Kauhoe.
Ko te kaukau tētahi o ngā momo korikori tinana tino iti te kino mō ngā hononga.
4. Te hikoi.
He rerekē te hikoi me te oma, kāore he pānga tere, he kaha te taunga, he pēhanga ki te turi, he iti iho i te haurua o te pona o te oma, kāore i te tino rerekē te pānga aerobic, he pai ake mō te pepa momona.
Kaiwhakaputa:
Wā tuku: Hepetema-06-2024
