Ka taea e ngā whāinga uaua riro te raruraru nui

e matau roa Sports pā e pā ana ki ngā whāinga uaua. puta mārama tohu kotahi ra i muri i te whakangungu. Ka rite ki te hua, ngā mahi hākinakina nui i reira he he ongo kino, engari i roto i nga ringa, me waewae - he mārama shackling. inā te whakaaro kotahi anake whakaaro: "piro te uaua, he aha ki te mahi i?".

Take o ngā uaua tukino

Ētahi pā hākinakina whakapono e uaua tanumia - ko te hua o hākinakina hua, a ka he pea ki te kia puritia i runga i to ratou ake mate. Otiia e kore e he pono tenei. I roto i te kutētē pikaunga haere i runga i uaua. A, ki te faaohipa koe roa, te kaka uaua e kore e whai wa ki te ka ki i te hāora. Ka rite ki te hua, i hanga waikawa lactic te.

kaitäkaro pehi kore maha e whakarongo ki te uaua score ka tonu ki te whakangungu rite mua. He tino pai te vilitakí i hākinakina, engari i roto i tenei take i te kiko āputa uaua mooni. Tohu o roa tetahi raru tīmatanga uaua e whai ake nei:

1. piki toto i roto i te waewae, ringa i runga i te tauine nui.
2. Microcracks me microfractures.
3. Pupuhi o uaua e tika ana ki te hanganga o te waikawa lactic.

Ārai uaua tukino rawa tūturu

Ka taea e koe te tiaki ia koe i raruraru e hiahiatia e pā ana ki te uaua oto. He mea tika ki te mahara i te ture o te faaineineraa o tona tinana ki te whakangungu:

1. Te ake i roto i drugstores toa makehe ranei hākinakina kai tōtika complexes huaora waikawa amino ranei. he nui nui ratou whiriwhiri.
2. Hokona tōkena huruhuru. Hoatu ratou tika i roto i te whakangungu.
3. Whakamahana ake hoki e rima meneti. Ka taea e koe te tahuri i runga i te matatini iti, e kau rere, e haere ana, squatting, totoro. aro hiahiatia i runga i mahi mo te huringa o te hononga iho.
4. Kai i te iti rawa 30 meneti i mua i kawenga hākinakina.

Hohenga i muri karapu hākinakina

Piri ki enei ngā, e kore e nga kaitäkaro kanohi ki te pātai "He aha ki te mahi ina e tanumia uaua?".

1. I muri i te piha haapiiraa, te tango i te ua mahana. Ka sauna He whakatinanatanga pai, engari e kore mua atu i te 20 meneti i muri i te otinga o te tūmomo.
2. Kakahuria iho uaua koroka i te papa whakawera mahana ranei.
3. I te nuinga o ngā wā applicator pepa Kuznetsova. Ko reira e tika ana ki te tu ki runga ki a ia i te meneti torutoru.
4. Massaging uaua waewae tanumia, ringa. Whakamahia koutou matimati ki te haere i runga i te wāhi kua pā, kia e timata te toto ki te porotītiti ano.
5. E kore e aukati i totoro te uaua pouaka: ringa tuatahi whakaturia hāngai ki te tinana, me te hanga i te whakahā 5-7 me ka faitatau ki te ope, me te taua maha o te whakahā, ka ki runga, me te ki te taha.
6. Totoro hoki uaua: okioki mua (he iti springy), ka whakaoti i te whakatikatika. Mahinga te korerotia e rave rahi taime.
7. Totoro te uaua waewae. Waewae whanui motu, ka mahi squats i tetahi, ka ki tetahi e alangá.
8. I muri i te whakangungu he cocktail whai hua i runga i te pūtake o te warowaihā me te pūmua. Nuinga o ngā wā e hokona ratou i roto i ngā tari tōtika hākinakina.
9. I roto i te whakarara ki te mahi, ko reira e minaminatia ki te kai i te hua.
10. A, no te kino hinu mamae, hāpiapia, aihikirīmi. Best o katoa, ki te hanga i te whakarite e te tākuta.

Mahi ki te atawhai mamae

Me pēhea te ki te piro i te uaua tika? he hāngai, tino pea tenei pātai, i te mara o te bodybuilding. Na ratou tino mäminga ake, me tuatahi hanga koe i te huarahi torutoru (3-5), ia tukurua 8-12 wa. Swing uaua kikokiko, he reira e minaminatia ki pauna free, ka whai ki te hoatu i te reira i te āhua i te omaoma. Kia mahara te reira e mata köurarangi nui ki te kino.

Ka taea e maha ngā mahi te āwhina ki te hinga i te mate:

1. E tu tika, ara to koutou waewae matau, me te hanga e tārere i taimaha i taha ki te taha, hoki me mai. Waihoki, mahi te waewae maui.
2. I roto i te tūranga tika ki te tiki i te tahuri papa rekereke ka tika, ka mahue waewae.
3. Noho i runga i te nohoanga - ki te hoatu i te waewae matau, te waewae - i runga i te patunga witi. tonu te kore tango ana rekereke, wahia i te tōkena tika, mahue waewae. ka kia whai hua mō te ārai ēnei mahi.

tohutao whai hua

Kia wātea me te atawhai te ahotea taea kaha hinu faufaa te āwhina. Ka taea e koe te hoko ia ratou i te rongoā. He ngāwari ratou. Ko ohie te tikanga: momo i roto i te pati mahana te wai, tāpiri i te tahi pata o tetahi hinu, me te tuku i roto i mo te 20 meneti te tirotiro. A pee i te tikanga mo te maha o nga ra, ka taea e koe wareware e pā ana ki te mamae uaua.

Ka whai hua tauutuutu pati ki te mirimiri, engari he reira e minaminatia ki te kawe i roto i te kaihaumanu mirimiri i roto i te tari, kia rite kore ki te whakapiki ake i te mamae mā te pēhi i he. I roto i tenei take, he mea e tika ana ki te whakawhirinaki i runga i te kaitoi ngaio.

maimoatanga Drug mō te whakaora uaua

Ehara i whakapono kaitäkaro katoa i roto i te moni a te iwi, pera hoki ratou i te rongoā tūturu. "Finalgon" - hinu relieves mamae i roto i hononga me uaua, tango te wa taua te tukanga inflammatory. I roto 10 ra o tarukino komukumuku te wāhi kua pā 2-3 wā i te ra, me te here kakahu huruhuru.

I roto i te kaipara rongoa rūnanga tika kia te aroaro o te raau taero ibuprofen, ahipirini, naproxen. Engari kia tatou mahara rāhuitia e ahipirini te ki nga tangata e te hunga i raro i te 18 tau o te tau. e kore te mea e minaminatia Whaiaro-maimoatanga - he reira pai ki te rapu i te tauturu i te ngaio.

ngä uaua kotahi, ka haere te maimoatanga tika, whakangungu muri ki te kawenga taua ka ora nui tere mai whakawhanake pānga paruru. Ki te te mamae mama, kia haere tonu koe ki te tākaro hākinakina, engari ki te kawenga iti. A, no te tino mate he pai ki te whakarere whakangungu mo te torutoru nga ra ranei ara wiki ki te whakaoti i whakaora.

Hoki te tanga o te mamae uaua te tango kohuke me complexes motuhake o huaora: "Apitonus P", "Elton P", "Leveton nōna". Plus, mau tonu te āhua hauora.