Noho mākou, kū, hele, holo... ʻAʻole paha ʻoe i noʻonoʻo e pili ana i kekahi o nā hui ʻiʻo nui loa a ikaika loa i loko o ko mākou kino e kōkua iā mākou e hana i kēia mau mea āpau. ʻO ia nā ʻiʻo i loko o ko mākou puʻupuʻu. Ma ke ʻano lapaʻau, kapa mākou i kēia mau mea he mau ʻiʻo gluteal. Ma nā huaʻōlelo maʻamau, kapa pū kekahi poʻe iā lākou he 'glutes.' No laila i kēia lā, e kamaʻilio iki kākou e pili ana i kēia hui ʻiʻo i haʻalele ʻia, akā he mea nui loa.
He aha nā ʻiʻo Gluteal?
I ka ʻōlelo maʻalahi, ʻo ia nā ʻiʻo i loko o kou puʻupuʻu. Aia lākou ma ka lalo loa o ko kākou ʻōpū. ʻO ka mea kupanaha, ʻo lākou kekahi o nā hui ʻiʻo nui loa a kaumaha loa i loko o ko kākou kino.
Ua māhele ʻia kēia mau ʻiʻo gluteal i ʻekolu ʻāpana nui. E like me ke kaikuaʻana nui, ke kaikuaʻana waena, a me ke kaikaina liʻiliʻi.
- Gluteus maximus: ʻO kēia ka ʻiʻo nui loa a ikaika loa.
- Gluteus medius: ʻO kēia ka mea nui waena.
- ʻO Gluteus minimus: ʻO kēia ka ʻiʻo liʻiliʻi loa o nā ʻekolu.
Hana pū kēia mau ʻekolu ma ke ʻano he hui e hoʻomaʻamaʻa i ka hapa nui o kā mākou neʻe ʻana. E nānā pono kākou i kēia mau ʻiʻo ʻekolu.
| ʻIʻo | Wehewehena |
|---|---|
| ʻO ka gluteus maximus | ʻO kēia ka mea nui e hana ai i ke ʻano o nā puʻupuʻu. ʻO ia ka ʻiʻo nui loa a ikaika loa ma luna o ka ʻili. |
| ʻO ka gluteus medius | Ua like kona ʻano me ka peʻahi. Aia ia ma lalo o ka gluteus maximus, e pili ana i ka iwi ʻūhā. |
| ʻO Gluteus minimus | He ʻano peʻahi nō hoʻi kēia, akā he liʻiliʻi ka nui. ʻO kēia ka ʻiʻo hohonu loa. ʻO ia hoʻi, ma lalo o ka gluteus medius. |
He aha nā pōmaikaʻi o kēia mau ʻiʻo i ko kākou kino?
Hana pū kēia mau ʻiʻo ʻekolu e kōkua iā ʻoe e neʻe palekana. E noʻonoʻo wale, me ka ʻole o lākou, ʻaʻole hiki iā mākou ke kū pololei. Eia kekahi o kā lākou mau hana nui:
- Kākoʻo kaumaha o ke kino: Kōkua kēia mau ʻiʻo i ke kākoʻo ʻana i ke kaumaha o kou kino o luna holoʻokoʻa ke kū ʻoe a hele.
- Ke mālama nei i kou pelvis i paʻa: E noʻonoʻo e kū ana ʻoe me kekahi wāwae i hāpai ʻia. Hana pū kēia mau ʻiʻo e mālama i kou pelvis i paʻa, e mālama ana iā ʻoe i luna a ʻaʻole e hilinaʻi i kekahi ʻaoʻao.
- Ka mālama ʻana i ka hui ʻūhā i paʻa: Kōkua kēia i ka hoʻohui ʻana i nā iwi o ka hui ʻūhā a mālama iā lākou i ka paʻa i ka neʻe ʻana o kou ʻūhā.
Hoʻohana mākou i kēia mau glutes no nā hana maʻamau a mākou e hana ai i kēlā me kēia lā. Eia kekahi laʻana:
- Noho a kū i luna
- Ka hele wāwae
- Nā hāpai wāwae, e like me ke piʻi ʻana i nā alapiʻi
- Holo
- Lele
He hana kūikawā ko kēlā me kēia kanaka!
ʻOiai ke hana nei kēia mau ʻiʻo ma ke ʻano he hui, loaʻa i kēlā me kēia nā hana kikoʻī i hāʻawi ʻia iā ia.
Gluteus maximus: ʻO kēia ka ʻiʻo nui loa a ikaika loa i loko o ko kākou kino. Hoʻohana nui ʻia ia i nā manawa a pau e pono ai ʻoe i ka mana e neʻe ai i mua, e like me ke kū ʻana, ka holo ʻana, a i ʻole ke piʻi ʻana i nā alapiʻi. Kōkua nō hoʻi ia i ka mālama ʻana i kou kua i pololei a me ke kaulike o kou mau ʻūhā i kou noho ʻana. Inā ʻoe e hoʻopā i kou puʻupuʻu i kou kū ʻana mai kahi noho, e ʻike ʻoe i ka ʻūlū ʻana o kēia ʻiʻo.
Gluteus medius & minimus: Hana pū kēia mau ʻiʻo ʻelua e kōkua i ka hoʻoneʻe ʻana i kou mau ʻūhā. He mea nui loa kēia mau ʻiʻo ʻelua no ka hoʻokuʻu ʻana a me ka hoʻohuli ʻana o nā ʻūhā.
He aha nā pilikia a me nā maʻi e hiki ke loaʻa i kēia mau ʻiʻo?
ʻO ka hapa nui o ka manawa, noʻonoʻo wale mākou i kēia mau ʻiʻo ke ʻeha ko mākou ʻūhā i ka lā aʻe ma hope o ka hoʻoikaika kino. Akā, aia kekahi mau pilikia olakino e hiki ke hoʻopilikia iā lākou. ʻO ka poʻe e noho ana ma kahi hoʻokahi no ka manawa lōʻihi, ʻoi aku ka nui o ka loaʻa ʻana o kēia mau pilikia.
ʻO ka mea nui loa, inā nāwaliwali kēia mau ʻiʻo, hiki ke ʻike ʻia nā hopena ma nā wahi ʻē aʻe, e like me ka ʻeha hope a me ka ʻeha kuli.
Aia ma lalo iho kekahi mau pilikia maʻamau e hoʻopilikia ai i kēia mau ʻiʻo.
| Pilikia / kūlana olakino | I ka ʻōlelo maʻalahi... |
|---|---|
| ʻEha o ke aʻalolo gluteal | Ka hōʻino ʻana i nā aʻalolo e kāohi ana i kēia mau ʻiʻo. Hiki ke hana ʻia kēia kūlana e ka dislocation o ka ʻūhā, ka iwi haki, nā pilikia mai ke ʻoki ʻana o ka ʻūhā, a i ʻole ka hōʻino ʻia mai kekahi mau inikini. Hiki i kēia ke hoʻolilo i nā ʻiʻo i maʻi lolo a hiki ʻole ke neʻe maʻamau. |
| Ka nāwaliwali o nā ʻiʻo glute | ʻO kēia ka pilikia maʻamau. Lilo kēia mau ʻiʻo i nāwaliwali no ka mea ʻaʻole i hoʻohana pono ʻia. ʻO ka noho ʻana ma kahi noho i ka lā a pau, ka hoʻoikaika kino ʻole, a pēlā aku, hiki ke hoʻonāwaliwali i ka gluteus maximus. Ua kapa pū kekahi poʻe i kēia "dead butt syndrome." |
| Kaohi ʻana o ka glute | ʻO ke ʻano kēia, no kekahi kumu, ʻaʻole hana pono nā ʻiʻo gluteal. Hiki ke hana kēia ma muli o ka ʻeha a i ʻole ka paʻa ʻana o nā ʻiʻo kokoke, e "pani" ai nā ʻiʻo. A laila hoʻāʻo ke kino e uku ma ka hoʻohana ʻana i nā ʻiʻo ʻē aʻe. Hiki i kēia ke alakaʻi i nā kūlana i kapa ʻia ʻo gluteal tendinopathy a me ka trochanteric bursitis. |
Pehea e hiki ai iaʻu ke mālama i ke olakino o koʻu mau ʻiʻo gluteal?
ʻO ka pane maikaʻi loa a maʻalahi hoʻi i kēia, ʻo ia ke noho hana . Kōkua ia i ka mālama ʻana i kāu ʻōnaehana musculoskeletal holoʻokoʻa, ʻaʻole wale kou glutes.
ʻO ʻoe kekahi kanaka e noho ana i ka hapa nui o ka lā?
No laila, e hoʻohui i kekahi o kēia mau mea i kāu hana maʻamau i kēlā me kēia lā.
- E ala pinepine: Mai noho ma luna o ka noho no nā hola he nui. Inā hiki, e ala a hele a puni ma ka liʻiliʻi hoʻokahi manawa i kēlā me kēia hola. ʻOiai ke inu wale ʻana i ka wai a i ʻole ka hele wāwae ʻana he manaʻo maikaʻi ia.
- Kūlana kūpono: I kou noho ʻana, e hilinaʻi i hope i kou noho a e hoʻopololei i kou kua.
- Hoʻoikaika Kino: Aia nā hoʻoikaika kino e hoʻoikaika i nā glutes. He mea maikaʻi loa nā hoʻoikaika kino e like me squats, lunges, a me nā bridges no kēia. Eia nō naʻe, inā he pilikia kou e like me ka ʻeha o ke kua, e ʻoluʻolu e nīnau i kāu kauka ma mua o ka hoʻomaka ʻana i kekahi hoʻoikaika kino.
- Kākoʻo Hoʻōla Kino: I kekahi manawa, inā nāwaliwali kēia mau ʻiʻo, hiki ke kōkua nui i ka ʻimi ʻana i ke kōkua o kahi mea hoʻōla kino. Hiki iā lākou ke hoʻolālā i kahi papahana hoʻoikaika kino e kūpono iā ʻoe.
E hoʻomanaʻo, inā ʻaʻole e nalowale kou ʻeha puʻupuʻu ma hope o kekahi mau lā o ka hoʻomaha ʻana, mai hoʻowahāwahā iā ia. E ʻike pono i ke kauka e ʻike i ke kumu.
ʻOiai ʻaʻole mākou e noʻonoʻo e pili ana i ia mea, ʻo kēia mau ʻiʻo gluteal nā mea hana leo ʻole o ko mākou kino. Ke hana mau nei lākou e hoʻopaʻa iā mākou i luna a e maʻalahi ai kā mākou neʻe ʻana. No laila, ʻo ka hāʻawi ʻana i kēia mau ʻiʻo i ka nānā pono a me ka mālama ʻana iā lākou i ke olakino he mea nui loa ia no ko mākou olakino holoʻokoʻa.
Leka Lawe-Home
- ʻO nā ʻiʻo gluteal kekahi o nā hui ʻiʻo nui a ikaika loa i ke kino, aia i loko o kou mau puʻupuʻu.
- Kōkua kēia mau ʻiʻo i ka mālama ʻana i kou kino i ke kaulike a me ke kūpaʻa i kēlā me kēia manawa āu e hele ai, holo ai, kū ai, a noho ai paha.
- ʻO ka noho ʻana ma ke kūlana hoʻokahi no ka lōʻihi loa ke kumu nui o ka hoʻonāwaliwali ʻana o kēia mau ʻiʻo, hiki ke alakaʻi i ka ʻeha o ke kua a me ke kuli.
- ʻO ka noho ʻana i kahi nohona hana a me ka hana ʻana i nā hoʻoikaika kino kūpono e hiki ai ke mālama i kēia mau ʻiʻo i ke olakino a me ka ikaika.
- Inā loaʻa iā ʻoe ka ʻeha ma ka ʻūhā e mau ana ma mua o kekahi mau lā, he mea nui loa ia e hoʻowahāwahā iā ia a e ʻimi i ke kōkua lapaʻau .
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