E aʻo kākou e pili ana i nā ʻiʻo iwi, nā mea e kōkua iā kākou e neʻe a hele.

Ua ʻike anei ʻoe he ʻano ʻiʻo kūikawā i loko o kou kino e hana ana ke hāpai ʻoe i kou lima, hele, a minoʻaka paha? I kēia lā e kamaʻilio mākou e pili ana i kēia ʻāpana koʻikoʻi loa o ko mākou kino, ʻo ia hoʻi nā ʻiʻo iwi. Inā ʻaʻohe o lākou, ʻaʻole hiki iā mākou ke hoʻoneʻe i ko mākou kino e like me kā mākou makemake a hana paha i kekahi mea a mākou e makemake ai. No laila, ʻo ka pololei, he nui nā mea i ko mākou ola o kēlā me kēia lā e hilinaʻi nei i kēia mau ʻiʻo.

He aha ka ʻiʻo iwi, i ka ʻōlelo maʻalahi?

I ka ʻōlelo maʻalahi, ʻo ka ʻiʻo iwi ka ʻiʻo i hoʻopili ʻia i ko kākou iwi, ʻo ia hoʻi, ka ʻōnaehana iwi. ʻO kēia ʻano ʻiʻo ka mea nui loa i loko o ko kākou kino. E noʻonoʻo, ma waena o 30% a me 40% o ko kākou kaumaha kino holoʻokoʻa ua hana ʻia me kēia mau ʻiʻo iwi.

Hoʻopili ʻia kēia mau ʻiʻo i ko kākou mau iwi e nā kaula ikaika o nā ʻiʻo i kapa ʻia he mau tendon. ʻO nā ʻiʻo ma kou mau poʻohiwi, nā ʻiʻo ma ke kua o kou mau wāwae (nā ʻiʻo hamstring), a me nā ʻiʻo ʻeono-pack i loko o kou ʻōpū (nā ʻiʻo ʻōpū) he mau laʻana maikaʻi lākou a pau o nā ʻiʻo iwi.

Pehea ka ʻokoʻa o kēia mau mea mai nā ʻiʻo ʻē aʻe o ke kino?

ʻEkolu ʻano nui o nā ʻiʻo i loko o ko kākou kino: nā ʻiʻo iwi, nā ʻiʻo puʻuwai, a me nā ʻiʻo laumania. ʻO ka ʻokoʻa nui ma waena o lākou, ʻo ia ka hiki iā kākou ke kaohi iā lākou a i ʻole.

He mau ʻiʻo manawaleʻa nā ʻiʻo iwi. ʻO ia hoʻi, hiki iā kākou ke hoʻomalu iā lākou e like me kā kākou makemake, ma ko kākou makemake ponoʻī. Ke hōʻea ʻoe i kou lima e kiʻi i kahi puke, ke hana nei nā ʻiʻo iwi ma kou ʻāʻī, lima, a me ka poʻohiwi ma lalo o kou mana. Hoʻouna kā mākou ʻōnaehana nerve somatic i nā hōʻailona iā lākou a hoʻolilo iā lākou e hana.

Akā, he mau ʻiʻo makemake ʻole ʻia nā ʻiʻo puʻuwai a me nā ʻiʻo laumania. ʻO ia hoʻi, ʻaʻole hiki iā kākou ke kāohi iā lākou me ko kākou noʻonoʻo. Hana aunoa lākou. Hoʻomalu ʻia lākou e kā kākou ʻōnaehana nerve autonomic. ʻAʻole hiki iā kākou ke kāohi i nā mea e like me ke kuʻi ʻana o ko kākou puʻuwai a i ʻole ka ʻai ʻana o ka meaʻai i loko o ko kākou ʻōpū.

I mea e hoʻomaopopo maikaʻi ai i kēia ʻokoʻa, e nānā i ka papa ma lalo.

Ua like anei ka nui o nā ʻiʻo o kēlā me kēia kanaka?

ʻAʻole. ʻOkoʻa ka nui o nā ʻiʻo mai kēlā kanaka a kēia kanaka. ʻO ka mea maʻamau, ʻoi aku ka nui o nā ʻiʻo o nā kāne ma mua o nā wahine. Eia kekahi, hiki i ka poʻe kiʻekiʻe a kaumaha ke loaʻa ka nui o nā ʻiʻo. Akā ʻo ka mea nui loa, ʻo ia ka emi mālie ʻana o ka nui o nā ʻiʻo i ko kākou ʻelemakule ʻana. Ma nā ʻōlelo lapaʻau, kapa mākou i kēia ʻano he "Sarcopenia".

He aha ka lawelawe a nā ʻiʻo iwi i ko kākou kino?

He nui ka lawelawe a kēia mau ʻiʻo i ko kākou kino. E nānā kākou i kekahi o nā hana a kēia mau ʻiʻo, he ʻāpana koʻikoʻi ia o kā kākou ʻōnaehana musculoskeletal.

• Neʻe kino: ʻO kēia ka mea nui loa. ʻO ka hele wāwae, ka holo ʻana, ka hāpai ʻana i nā mea kaumaha, ke kākau ʻana, ka hula ʻana, hana ʻia kēia mau mea a pau e nā ʻiʻo iwi e hana pū ana me nā iwi.
• Ka Mālama ʻana i ke Kūlana: Kōkua kēia mau ʻiʻo iā mākou e noho a kū me ko mākou kua i pololei. He mea nui ka ʻōnaehana ʻiʻo ikaika no ka mālama ʻana i ke kūlana maikaʻi.
• Hanu ʻana: Kōkua nā ʻiʻo o ka umauma i ka hoʻonui ʻana o ka umauma i ka wā e hanu ai mākou a me ka ʻūmiʻi ʻana i ka wā e hanu ai mākou. Inā ʻaʻohe o kēia mau mea, ʻaʻole hiki iā mākou ke hanu.
• Ke nau ʻana a me ke ale ʻana: Ke hoʻokomo mākou i ka meaʻai i loko o ko mākou waha, kōkua kēia mau ʻiʻo ma ka ʻauwae a me ka ʻāʻī iā mākou e nau a ale iā ia. ʻO kēia ka hana mua o ke kaʻina hana ʻai.
• Ke pale ʻana i nā hono: Kōkua kēia i ka mālama ʻana i ko mākou mau hono, a i ʻole nā ​​hono, i ke kūpaʻa ma ka pale ʻana iā lākou mai ka lele ʻana a puni. Eia kekahi laʻana, pale nā ​​​​ʻiʻo a puni ke kuli i ka hono kuli.
• Ka mālama ʻana i ka mahana o ke kino: Ke anu mākou, haʻalulu ko mākou kino e mālama i ka mahana o ke kino. Hana kēia mau ʻiʻo i kēia haʻalulu. Ke ʻūmiʻi nā ʻiʻo, hoʻopuka ʻia ka wela.
• Ka mālama ʻana i nā meaʻai:He hale waihona koʻikoʻi nā ʻiʻo o nā meaolaola i loko o ko mākou kino, ʻoiai ka ikehu i mālama ʻia ma ke ʻano o ka glycogen.

He aha ke ʻano o kēia mau ʻiʻo?

E noʻonoʻo e like me ke kaula. He nui nā kaula liʻiliʻi o ke kaula e hui pū e hana i kaula nui. Pēlā nō, ua hana ʻia kahi ʻiʻo me nā tausani o nā olonā ʻiʻo . Hiki i kēia mau olonā ʻiʻo ke emi ma mua o ka hapalua ʻīniha ka lōʻihi a ʻoi aku ma mua o ʻekolu ʻīniha ka lōʻihi.

Ua uhi ʻia kēia mau olonā ʻiʻo a me nā pūʻolo olonā ʻiʻo me nā ʻūpā like ʻole. Mālama kēia i nā ʻiʻo a mālama iā lākou i hoʻonohonoho pono ʻia.

Ua kapa ʻia nā ʻiʻo iwi he "mau ʻiʻo striated" no ka mea, i ka nānā ʻana ma lalo o ka microscope, ʻike ʻia kēia mau olonā ʻiʻo he ʻano kaha ʻulaʻula a keʻokeʻo. Loaʻa i nā ʻiʻo puʻuwai kēia mau kaha, akā, ʻaʻohe o nā ʻiʻo laumania kēia mau kaha.

Pehea mākou e hoʻoikaika ai i ko mākou mau ʻiʻo?

He mea nui loa ka mālama ʻana i ko kākou mau ʻiʻo iwi i ke olakino a me ka ikaika no ke olakino holoʻokoʻa. No laila he aha kā kākou e hana ai e pili ana i ia mea?

1. E hoʻoikaika kino mau

ʻOi aku ka ikaika o nā ʻiʻo ke hoʻohana ʻia. He mea maikaʻi ke aʻo ʻana i ke kūʻē ʻana, e like me ka hāpai kaumaha, no ke kūkulu ʻana i ka nui o nā ʻiʻo. ʻO nā hoʻomaʻamaʻa cardio, e like me ka hele wāwae, ka holo ʻana, a me ka ʻauʻau ʻana, kōkua pū kekahi i ke kūkulu ʻana i ke ahonui o nā ʻiʻo. E hoʻokaʻawale i kekahi mau lā o ka pule e hoʻoikaika kino ai.

2. E ʻai i ka meaʻai kaulike

He mea nui ka protein no ke kūkulu ʻana a me ka hoʻoponopono ʻana i nā ʻiʻo. E hōʻoia e hoʻokomo i nā meaʻai waiwai i ka protein e like me nā hua manu, ka ʻiʻo, ka iʻa, ka waiū, nā lentil, nā chickpeas, a me nā pīni ʻōmaʻomaʻo i kāu papaʻai. Eia kekahi, pono nā kalapona a me nā momona maikaʻi e hāʻawi i ka ikehu i nā ʻiʻo.

3. E hoʻomaha pono

Ua like ke koʻikoʻi o ka hoʻomaha me ka hoʻoikaika kino. I ka wā e hiamoe ai a hoʻomaha ai kākou, e hoʻoponopono ʻia a hoʻoikaika ʻia ai nā olonā ʻiʻo i hōʻino ʻia e ka hoʻoikaika kino. E hoʻāʻo e loaʻa i 7-8 mau hola o ka hiamoe maikaʻi i ka lā .

4. E inu i ka wai he nui.

Hiki i ka maloʻo ʻana ke hoʻopilikia i ka hana ʻana o nā ʻiʻo, no laila e hoʻomanaʻo e inu i ka wai lawa i ka lā a pau.

He aha nā kūlana maʻamau e hoʻopilikia ai i nā ʻiʻo iwi?

ʻO ka mea pōʻino, hiki i nā mea like ʻole, mai nā ʻeha liʻiliʻi a i nā kūlana olakino koʻikoʻi, ke hoʻopilikia i ko mākou mau ʻiʻo iwi. ʻO kekahi o kēia mau mea:

• Nā ʻūmiʻi ʻiʻo: Kāhea mākou i kēia he "ʻūmiʻi ʻiʻo" i ke ola o kēlā me kēia lā. Hiki ke hana ʻia kēia ʻano ʻeha ke hoʻohana nui ʻia kahi ʻiʻo a huki koke ʻia paha.
• Tendonitis: Ka mumū o ke aʻalolo, ke kāʻei e hoʻopili ai i ka ʻiʻo i ka iwi. Eia kekahi laʻana, kahi kūlana i kapa ʻia ʻo tennis elbow.
• ʻO Muscular Dystrophies: He ʻano genetic kēia e hoʻonāwaliwali mālie ai nā ʻiʻo i ka hala ʻana o ka manawa.
• ʻO Myasthenia Gravis (MG): He maʻi autoimmune kēia. Hoʻopilikia ia i ke kamaʻilio ʻana ma waena o nā aʻalolo a me nā ʻiʻo. Hoʻoulu kēia i ka luhi a me ka nāwaliwali o nā ʻiʻo.
• Rhabdomyolysis: He kūlana koʻikoʻi kahi i hōʻino nui ʻia ai nā ʻiʻo a kahe ko lākou mau mea i loko o ke koko. Hiki i kēia ke hōʻino i nā puʻupaʻa.
• ʻO Sarcopenia: E like me kā mākou i kūkākūkā ai ma mua, aia kahi emi maoli o ka nui o ka ʻiʻo a me ka ikaika i ko mākou wā ʻelemakule.

He ʻāpana koʻikoʻi loa nā ʻiʻo iwi o ko kākou kino, e kōkua ana i ka aneane o nā hana āpau o ko kākou ola o kēlā me kēia lā. ʻO ka mālama ʻana iā lākou i ke olakino e kōkua iā kākou e ola i kahi ola olakino a hana.