Makemake ʻoe e kūkulu i kou "ʻōpū" pū kekahi? E ʻike pono kākou i kēia mau ʻiʻo ʻōpū!

Aloha! Pehea ʻoe? I kēia lā, e kamaʻilio ana mākou e pili ana i kahi kumuhana hoihoi i nā poʻe he nui. ʻO ia nā ʻiʻo o ko kākou ʻōpū, a i ʻole e like me kā kākou e ʻike nei, ʻo "Abs". Kāhea pū kekahi poʻe i kēia mau mea ʻo "Abdominals". ʻO ka pololei, ʻo ia ka wahi ma lalo o kou umauma, ma luna o kou puʻupuʻu. Makemake nui kekahi poʻe e kūkulu i kahi "ʻeono-pack". Akā, ʻaʻole wale kēia mau ʻiʻo ʻōpū he mea e nānā ai, he kuleana koʻikoʻi nō hoʻi lākou i ko kākou kino. No laila, e kamaʻilio kākou e pili ana i kēia me nā kikoʻī hou aku?

He aha maoli kēia mau "abs"?

I ka ʻōlelo maʻalahi, ʻo "Abs" a i ʻole nā ​​​​ʻiʻo ʻōpū he hui o nā ʻiʻo i loko o ko mākou ʻōpū. Ua like lākou me ke kākoʻo no ko mākou ʻōpū waena. E noʻonoʻo e pili ana, pehea e kū pololei ai kahi lāʻau a paʻa i ka wā e ikaika ai kona kumu? Ma ke ʻano like, kōkua kēia mau ʻiʻo i ka mālama ʻana i ko mākou iwi kuamoʻo a me ke kino i luna.

Aia kēia mau ʻiʻo ma kahi mai kou iwi ʻaoʻao a i kou pelvis. Ua hoʻonohonoho ʻia lākou i kekahi mau papa, e like me ka ʻili o ka ʻakaʻakai. Aia kekahi mau ʻano ʻiʻo ma ʻaneʻi, kēlā me kēia me kahi hana ʻokoʻa.

He mea nui: ʻOi aku ka nui o ka mālama ʻana i kēia mau ʻiʻo ikaika no kou olakino holoʻokoʻa ma mua o ka nānā wale ʻana i ka maikaʻi!

ʻO nā ʻano nui o nā ʻiʻo i loko o ko mākou ʻōpū

I kēia manawa, e nānā kākou i nā mea pāʻani nui i kēia ʻōnaehana ʻiʻo ʻōpū.

ʻO ka ʻiʻo "ʻEono Pūʻolo" - Rectus Abdominis

ʻO kēia ka ʻiʻo a ka hapa nui o ka poʻe e kapa nei he "six-pack," ʻo ia ka mea i ʻike ʻia ma ke alo o ka ʻōpū. Holo ia e like me ʻelua mau ʻāpana lōʻihi mai luna a lalo. ʻO ke kikoʻī, ʻo kēia ʻiʻo ka mea e hana nui ai ke kūlou ʻoe i mua, ʻakaʻaka, a ʻū paha. Kōkua nō hoʻi ia i ka wā e hanu ikaika ai mākou.

Eia nō naʻe, no ka loaʻa ʻana o kēlā ʻano "ʻeono pūʻolo", pono e hoʻemi ʻia ka papa momona ma luna o kēlā ʻiʻo. ʻO ia hoʻi, ʻaʻole lawa ka hoʻoikaika kino wale nō, ʻo ka mea āu e ʻai ai a inu ai he hopena nō hoʻi.

Nā ʻiʻo ʻōpū ʻaoʻao - Obliques

Ua kapa ʻia nā ʻiʻo ma nā ʻaoʻao ʻelua o kou ʻōpū he "obliques." ʻElua ʻano o kēia:

• Nā Obliques Waho: ʻO kēia ka papa waho loa.
• Nā Obliques Kūloko: Aia kēia mau mea ma lalo o nā obliques waho.

I ka hui pū ʻana, kōkua kēia mau mea ʻelua iā ʻoe e wili a kūlou i ka ʻaoʻao. E noʻonoʻo, ke noho nei ʻoe i loko o ke kaʻa a hōʻea i kou lima e kiʻi i kahi mea mai ka noho hope, ʻo ia nā obliques e hana ana.

ʻO ka ʻiʻo koʻikoʻi i loko - Transversus Abdominis

ʻO kēia ka papa hohonu loa o nā ʻiʻo i loko o ka ʻōpū. Hana ia e like me kahi corset paʻa a puni ko mākou kino. ʻOiai ʻaʻole ʻike nui ʻia mai waho mai, he mea nui loa ia.

• Hoʻopaʻa i ka iwi kuamoʻo:Hāʻawi ia i ke kākoʻo nui no ke kua.
• Kōkua i ka mālama ʻana i ke kūlana maikaʻi .
• Mālama i nā ʻōpū o loko .
• ʻO kēia ka mea nui e hana ke lawe ʻoe i kou ʻōpū i loko a paʻa i kou hanu.

ʻO ka hoʻoikaika ʻana i kēia ʻiʻo "Transversus Abdominis" he mea kōkua nui nō hoʻi ia i ka hōʻemi ʻana i ka ʻeha o ke kua.

No ke aha he mea nui kēia mau ʻiʻo ʻōpū iā mākou?

E noʻonoʻo wale i ka mea hiki ʻole iā mākou ke hana me ka ʻole o kēia mau ʻiʻo ʻōpū.

• E mālama i ke kūlana maikaʻi: Kōkua kēia mau ʻiʻo iā ʻoe e noho a kū pololei. Inā nāwaliwali lākou, e kūlou maoli ʻoe i mua a kūlou.
• E maʻalahi i nā neʻe ʻana: Pono kēia no nā mea āpau mai ke kūlou ʻana i mua, ka huli ʻana i nā ʻaoʻao, a me ka hāpai ʻana i kahi mea mai ka papahele.
• Kōkua me ka hanu ʻana: Hana ikaika kēia mau ʻiʻo i ka wā e hanu ai ʻoe i waho, ʻū, a ʻūhā paha me ka leo nui ma mua o ka hanu maʻamau.
• Ka pale ʻana i nā ʻōpū o loko: Hana kēia ma ke ʻano he pale pale no nā ʻōpū koʻikoʻi i loko o ka ʻōpū, e like me ke akepaʻa, ka ʻōpū, a me nā naʻau. Inā pā kekahi mea iā lākou, ʻo kēia mau ʻiʻo ka mea mua e amo.
• Ke Kāohi ʻana i ka ʻEha Kua: ʻO ka ʻōnaehana ʻiʻo ʻōpū ikaika ke ʻano o ka "kikowaena" ikaika. Ke ikaika kēia "kikowaena", e hoʻemi ʻia ke kaomi pono ʻole ma ke kuamoʻo. No laila, hiki ke hoʻemi nui ʻia ka ʻeha kua.
• Nā hana ʻē aʻe: Eia kekahi, he mea nui loa kēia mau ʻiʻo i ka wā e pono ai ke hoʻonui ʻia ke kaomi o ka ʻōpū, e like me ka wā hānau keiki a me ka wā e hele ai i ka lua.

ʻIke ʻoe, ʻaʻole kēia mau "abs" no ka "hōʻike" wale nō!

He aha ka mea e hana ai inā nāwaliwali nā ʻiʻo o ka ʻōpū?

ʻAe, e nānā kākou i ke ʻano o nā pilikia e kū mai inā nāwaliwali kēia mau ʻiʻo koʻikoʻi.

• Kūlana maikaʻi ʻole: E like me ka mea i ʻōlelo ʻia ma mua, kūlou i lalo, kūlou nā poʻohiwi i mua.
• ʻEha kua: ʻO kēia ka pilikia maʻamau. Ke nāwaliwali nā ʻiʻo o ka ʻōpū, pono nā ʻiʻo ma ke kua haʻahaʻa e hāpai i ke kaumaha. I ka hala ʻana o ka manawa, hiki i kēia ke alakaʻi i ka ʻeha kua.
• ʻO ka hoʻonui ʻia o ka hernia: Ke nāwaliwali ka paia o ka ʻōpū, ʻoi aku ka nui o ka herniate o nā ʻōpū o loko.
• Ka nalowale o ke kaulike: Kōkua kēia mau ʻiʻo i ka mālama ʻana i ke kaulike i ke kū ʻana a me ka hele ʻana. Inā nāwaliwali lākou, ʻoi aku ka nui o kou hāʻule ʻana.
• Paʻakikī me nā hana o kēlā me kēia lā: ʻOiai nā mea maʻalahi e like me ke ala ʻana mai kahi noho ʻana, ka hāpai ʻana i nā mea kaumaha, a me ke ala ʻana mai kahi moe, hiki ke paʻakikī.

E noʻonoʻo, ʻeha ke kua o Nilanthi Akka i kēlā me kēia kakahiaka ke ala ʻo ia mai kahi moe. Malia paha no ka nāwaliwali iki o kona mau ʻiʻo ʻōpū.

Pehea ʻoe e hoʻoikaika ai i kēia mau "abs"?

He nīnau maikaʻi! ʻOi aku ka hoʻoikaika ʻana i kou ʻōpū ma mua o ke kūkulu ʻana i ʻeono-pack. E pili ana i ka hoʻoikaika ʻana i kou ʻiʻo holoʻokoʻa.

• Nā Hoʻomaʻamaʻa Kūpono:
• Crunches: He hana hoʻoikaika kino kēia i kamaʻāina i nā poʻe he nui. Akā, pono e hana pololei ʻia. Pono ʻoe e hoʻohana i kou mau ʻiʻo ʻōpū e piʻi aʻe i luna me ke kau ʻole ʻana i ke kaomi pono ʻole ma kou ʻāʻī.
• Plank: He hoʻomaʻamaʻa maikaʻi kēia no ke kino holoʻokoʻa, me ka Transversus Abdominis. Pono ʻoe e mālama i kou kino i pololei, e like me ka plank, a e paʻa kou ʻōpū.
• Hāpai Wāwae: E moe ana ma ka papahele, e hāpai a hoʻohaʻahaʻa i nā wāwae ʻelua i pololei. He mea maikaʻi kēia no nā ʻiʻo o ka ʻōpū haʻahaʻa.
• ʻĪlio Manu: E kukuli i lalo, e kau i kou mau lima ma ka papahele, a e kīkoʻo i kekahi lima a me ka wāwae ʻē aʻe i mua a i hope i ka manawa like. He mea maikaʻi kēia no ke kaulike a me ke kino.
• ʻAoʻao Papa: Maikaʻi loa no nā obliques.
• ʻO ka mea nui loa: ʻOi aku ka nui o ke ʻano kūpono ma mua o ka nui ma mua o ka nui o ka hoʻoikaika kino āu e hana ai . ʻO ka hana hewa ʻana hiki ke alakaʻi i ka ʻeha. Inā ʻaʻole ʻoe maopopo, ʻoi aku ka maikaʻi o ke nīnau ʻana i kahi loea hoʻoikaika kino.

• ʻAi maikaʻi:

ʻAʻole pili i ka nui o kāu hana ʻana i nā hoʻoikaika kino ʻōpū, inā he papa momona ma kou ʻōpū, ʻaʻole e ʻike ʻia kēlā "ʻeke ʻeono". No laila, he mea nui loa ka ʻai ʻana i ka meaʻai kaulike a me ka hōʻemi ʻana i nā meaʻai kiʻekiʻe i ke kō a me ka momona. Aia kekahi ʻōlelo e "Hana ʻia nā ʻōpū ma ka lumi kuke"!

• Nā Hana o kēlā me kēia lā:

E noʻonoʻo i kou mau ʻiʻo ʻōpū i ka lā a pau, ʻaʻole wale i ka wā e hoʻoikaika kino ana ʻoe.

• E noho pololei i luna ke noho ʻoe.
• I ka hāpai ʻana i kekahi mea, e hoʻopaʻa i kou ʻōpū a hāpai aʻe.
• Ma kēia ʻano, hiki iā ʻoe ke hoʻoikaika i kou ʻiʻo me nā mea liʻiliʻi.

ʻO kekahi mau manaʻo kuhihewa e pili ana i ka "abs"

Nui nā ʻano moʻolelo like ʻole i loko o ke kaiāulu e pili ana i kēia mau "ʻōpū ʻōpū". E nānā kākou i kekahi o lākou.

• Kuhihewa 1: "Pono wau e hana i 100 crunches i ka lā e loaʻa ai kahi 'ʻeono pūʻolo'."
• ʻOiaʻiʻo: ʻAʻole ʻoe e loaʻa i kahi "ʻeono pūʻolo" ma ka hana wale ʻana i nā crunches. Pono ʻoe e hana i nā ʻano hoʻoikaika kino koʻikoʻi like ʻole. Eia kekahi, he mea nui loa ka ʻai ʻana. ʻOiai inā ʻoe e hana i 1000 crunches i ka lā, ʻaʻole ia e holo pono inā ʻaʻohe āu ʻai.
• Kuhihewa 2: "Hiki iā ʻoe ke hōʻemi i ka momona ma nā kiko ma ka ʻōpū (Spot reduction)."
• ʻOiaʻiʻo: He moʻolelo wahaheʻe nui kēia. ʻAʻole hiki iā mākou ke lilo i ka momona mai hoʻokahi wahi wale nō o ko mākou kino. Ke hoʻoikaika kino mākou a puhi i nā calorie, nalowale mālie mākou i ka momona mai ko mākou kino holoʻokoʻa. No ka lilo ʻana o ka momona o ka ʻōpū, pono mākou e lilo i ka momona ma ko mākou kino holoʻokoʻa.
• Kuhihewa 3: "ʻO nā hoʻomaʻamaʻa abs wale nō ke ho'ōla i ka ʻeha hope."
• ʻOiaʻiʻo:He ʻoiaʻiʻo nō hiki i nā ʻiʻo ʻōpū ikaika ke kōkua i ka hōʻoluʻolu ʻana i ka ʻeha o ke kua. Eia naʻe, ʻaʻole nā ​​ʻeha a pau o ke kua i hana ʻia e ka mea like. I kekahi manawa pono paha ka lāʻau lapaʻau. No laila, inā loaʻa iā ʻoe ka ʻeha hope mau, ʻoi aku ka maikaʻi o ke ʻike ʻana i ke kauka.

I ka manawa hea e ʻimi ai i ke aʻo lapaʻau

ʻO nā hoʻomaʻamaʻa e hoʻoikaika i nā ʻiʻo o kou ʻōpū he palekana ia. Eia nō naʻe, he mea naʻauao ke ʻimi i ke kōkua lapaʻau i nā hihia aʻe:

• Inā loaʻa iā ʻoe ka ʻeha nui a mau loa o ka ʻōpū.
• Inā kānalua ʻoe he hernia kou (e like me ka puʻupuʻu ma ka ʻōpū a i ʻole ka ʻūhā).
• Inā ʻaʻole e nalowale kou ʻeha kua ma hope o ka hoʻoikaika kino ʻana, a inā e lilo ia i mea ʻino aʻe.
• Ma mua o kou hoʻomaka ʻana i kahi papahana hoʻoikaika kino hou, ʻoiai inā he mau pilikia olakino ʻē aʻe kou (e like me ka maʻi puʻuwai, ke koko kiʻekiʻe).

E hoʻomanaʻo: I ka hoʻomaka ʻana i kahi hana hoʻoikaika kino hou, ʻoi aku ka maikaʻi o ka hoʻomaka liʻiliʻi a hoʻonui mālie i ka ikaika. Mai hana nui a hana nui.

Eia kahi hōʻuluʻulu manaʻo o nā mea a mākou i kūkākūkā ai (Leka Lawe-Home):

No laila, ua kamaʻilio nui mākou e pili ana i nā ʻiʻo ʻōpū (nā ʻōpū) i kēia lā, ʻeā?

• He ʻōnaehana muscular ka "Abs" ʻaʻole wale nō ka nani, akā he mea nui hoʻi no ke olakino holoʻokoʻa, ke kūlana, ka neʻe ʻana, a me ka palekana o ko kākou kino.
• Aia nā ʻano ʻiʻo ʻōpū like ʻole, a he kuleana kūikawā ko kēlā me kēia.
• ʻO ka mālama ʻana i kēia mau ʻiʻo ikaika hiki ke pale i nā pilikia he nui, e like me ka ʻeha kua.
• No ke kūkulu ʻana i nā ʻōpū ikaika, he mea nui e hoʻoikaika kino pono, ʻai pono, a mālama iā lākou i kou ola o kēlā me kēia lā.
• ʻAʻole pono ka "ʻeono-pūʻolo" no nā mea a pau, akā he mea nui ka "kikowaena" ikaika no nā mea a pau.
• E hahai i ke ʻano kūpono i ka wā e hoʻoikaika kino ai, a e ʻimi i ka ʻōlelo aʻoaʻo a ka loea inā pono.

E mālama i kou kino me ke aloha, a e mālama mai nō ia iā ʻoe me ke aloha! Inā he mau nīnau hou aku kāu e pili ana i kēia, e nīnau i ke kauka a i ʻole kekahi mea hoʻomaʻamaʻa kino i hōʻoia ʻia.

ʻōpū , abs, ʻiʻo ʻōpū, ʻiʻo ʻōpū, ʻeono-pack, ikaika kumu, hoʻoikaika kino