Kuʻu wāwae keʻa ʻākuʻi ʻaihue

• Ke kino: Puolo
• Kiko kā: Kaumaha kino.

Palapala Hoʻouna i ka Kuʻu wāwae keʻa ʻākuʻi ʻaihue

ʻO ka Standing Leg Cross Abductor Stretch he hana maikaʻi i hoʻolālā ʻia e hoʻoikaika i ka maʻalahi a me ka ikaika i nā ʻiʻo o ka ʻūhā a me ka ʻūhā, e kōkua ana i ka pale ʻana i ka hōʻeha a me ka holo holoʻokoʻa. He kūpono ia no ka poʻe haʻuki, hoʻoikaika kino, a i ʻole kekahi e ʻimi nei e hoʻomaikaʻi i ko lākou kino haʻahaʻa ikaika a me ka maʻalahi. Makemake nui ʻia kēia hoʻomaʻamaʻa ʻana no ka mea ʻaʻole ia e koi i nā mea hana, hiki ke hana ʻia ma nā wahi āpau, a kōkua i ka hoʻonohonoho maikaʻi ʻana, ke kaulike, a me ke ʻano o ke kino.

Ke hana i ka: Hoʻouna Step-by-Step Kuʻu wāwae keʻa ʻākuʻi ʻaihue

• E kau i kou wāwae ʻākau ma hope o kou wāwae hema, e hoʻopaʻa i nā wāwae ʻelua ma ka papahele.
• E kulou mālie i kou kuli hema, e hoʻokuʻu i kou pūhaka i hope a e hilinaʻi iki i kou lama i mua, a hiki i kou manaʻo ʻana i kahi kikoo ma waho o kou ʻūhā ʻākau a me kou ʻūhā.
• E paʻa i kēia kūlana no kahi o 30 kekona, e hōʻoia ana e hanu mau ana ʻoe a puni.
• E hoʻi mālie i ke kūlana hoʻomaka a e hana hou i ka hana me kou wāwae hema e hele ana ma hope o kou ʻākau.

Nākōkua no ka hana ʻana Kuʻu wāwae keʻa ʻākuʻi ʻaihue

• Nā Neʻe Manaʻo: I ka hana ʻana i ka Standing Leg Cross Abductor Stretch, he mea nui e pale aku i ka neʻe ʻana a i ʻole nā ​​​​hue. Akā, e hoʻoneʻe mālie i kou wāwae ma luna o kou kino. E kōkua kēia i ka pale ʻana i ka ʻeha a e hōʻoia pū i ka hoʻopololei ʻia ʻana o nā ʻiʻo.
• E nānā i nā ʻūhā: E ʻike ʻia ka ʻōlima ma ka ʻūhā o ka wāwae e hele ana. Inā ʻoe e manaʻo nei ma kahi ʻē aʻe, hewa paha ʻoe i ka hana ʻana. E hōʻoia ʻaʻole ʻoe e wili i kou kino a i ʻole e kūlou ana i mua, no ka mea hiki i kēia ke alakaʻi i ka ʻeha a ʻaʻole e hāʻawi iā ʻoe i ka lōʻihi āu e ʻimi nei.
• Mai Hoʻonui: Hoʻokahi hewa maʻamau

Kuʻu wāwae keʻa ʻākuʻi ʻaihue Nā Papahana No Nā

Hiki i nā mea hoʻomaka ke hana i ka Kuʻu wāwae keʻa ʻākuʻi ʻaihue?

ʻAe, hiki i ka poʻe hoʻomaka ke hana i ka Standing Leg Cross Abductor Stretch exercise. Eia nō naʻe, he mea nui e hoʻomaopopo e hoʻomaka lākou me ka haʻahaʻa haʻahaʻa e pale aku i ka ʻeha. Pono lākou e hōʻoia iā lākou he mea e paʻa ai no ke kaulike inā pono. Eia hou, inā loaʻa iā lākou kekahi ʻeha i ka wā e hana ai i ka hoʻoikaika kino, pono lākou e hoʻōki koke a kūkākūkā me kahi ʻoihana olakino a i ʻole ka mea mālama ola.

He mea hāʻawi nui ʻia no ka Kuʻu wāwae keʻa ʻākuʻi ʻaihue?

• Supine Leg Cross Abductor Stretch: Ma kēia hoʻololi, moe ʻoe ma kou kua, e ʻaʻa i kekahi wāwae ma luna o kekahi, a huki i ka wāwae ma lalo i kou umauma e kikoo aku i ka poʻe ʻaihue ʻūhā.
• Wall Leg Cross Abductor Stretch: E pili ana kēia i ke kū ʻana ma ka ʻaoʻao o ka pā, e ʻaʻa i ka wāwae kokoke loa i mua o kekahi, a e hilinaʻi ana i ka paia no ke kākoʻo ʻana i ka wā e hohola ana i nā ʻaihue ʻūhā.
• Hoʻomoe i ka ʻaoʻao ʻaoʻao ʻaoʻao ʻeha ʻeha: Ma kēia ʻano hoʻololi, moe ʻoe ma kou ʻaoʻao, e ʻaʻa i kou wāwae luna ma luna o ka wāwae lalo, a laila hāpai i ka wāwae lalo mai ka honua e hoʻopololei i ka poʻe ʻaihue ʻūhā.
• Yoga Pigeon Pose: He hoʻololi yoga kēia kahi e hoʻomaka ai ʻoe ma kahi kūlana plank, a laila lawe mai i hoʻokahi kuli

He aha nā mea hoʻoili maikaʲi no ka Kuʻu wāwae keʻa ʻākuʻi ʻaihue?

• Squats: Hoʻopiha ka Squats i ka Standing Leg Cross Abductor Stretch ma ka hoʻoikaika ʻana i nā glutes, quadriceps, a me nā hamstrings, e kākoʻo ana i nā ʻiʻo abductor i ka wā o ke kau ʻana, pēlā e hoʻomaikaʻi ai i ka maikaʻi o ke kau ʻana a me ka hōʻemi ʻana i ka pōʻino.
• Hoʻokiʻekiʻe ʻaoʻao ʻaoʻao: He mea maikaʻi kēia mau hoʻomaʻamaʻa ʻana i kā lākou kuhikuhi pololei ʻana i nā ʻiʻo abductor hip, e like me ka Standing Leg Cross Abductor Stretch, a kōkua i ka hoʻoikaika ʻana i kēia mau ʻiʻo, hoʻomaikaʻi i ke kaulike a me ke kūpaʻa, a me ka hoʻonui ʻana i ke ʻano o ka neʻe.