ʻOiai,ʻo nā mea hou e nānā ana i kā lākou aʻo muaʻana i ka holo,ʻoi aʻe ko lākou hopohopo e pili ana i keʻano o ka holoʻana a me ke kūʻaiʻana i nā kāmaʻa lima i hanaʻia ma mua o nā hana i kūpono i ka hahaiʻana. Ke hōʻeha nā wāwae ma hope o ka holo muaʻana, kākau mākou i nā mea a pau no ka hoʻohanaʻole i ka hanaʻole, nā luhi, "aʻoʻia nā'ūhā" a pēlā aku. A laila, i ka pauʻole o ke kaumaha no nā pule (ma hope o nā mea a pau, hoʻomau mākou i ka hana ikaika), aia kekahi mau manaʻo haʻalulu a me ka makaʻu - "e hewa paha koʻu mau wāwae?"
ʻAʻole heʻeha
ʻOiai e holo ana mākou, e ulu nui ana ka wai lactic kaulana i ko mākou mauʻiʻo - he huahana o ka ikaika o ka ikaika a ua uhaeʻia mai ka hana kino o nā lālā muscle. ʻO keʻano maoli,ʻo kona kūʻana i loko o ko māua kino,ʻaʻole ia he mea maʻamau loa no ke kino, eia nā māwae o nā wāwae a lilo i wela, e ho'āʻo ana e hōʻoki i ka "hoʻopuni". Hiki iā mākou ke kōkua iā lākou i kēia.
I kēia manawa uaʻikeʻoe i ke kumu e hōʻeha ai nā wāwae i hope o ka holoʻana, aʻo kēia pane e pololei i 90% o nā hihia.
I mea e hiki ai i ka malolo laka ke haʻalele i ko mākou mauʻeha pilikia ma hope koke iho, ma hope o ka holoʻana,ʻaʻole mākou e kū a hina mālieʻole, pono mākou e huki iā mākou iho a hoʻolilo i kekahi mau minuke'ē aʻe 10 e hoʻokuʻu i ko mākou mau wāwae. No ke kauʻana,ʻaʻoleʻoe wale nō ka momona lactic, akā, e hoʻopau i keʻano o nāʻiʻo. Ināʻoe e holo pono (hoʻokahi hola i ka lā), akā,ʻaʻole e hoʻolālā, ma hope o nā malama i hala, e ulu nui ana kou mau nui a lilo i mau pale ma kou mau wāwae. ʻO kaʻoiaʻiʻo,ʻaʻole i ulu nāʻiʻo. Ua lilo lākou i'ōhula, no ka pihaʻana o nā wāwae i ka lactic acid. ʻO nā maʻi i hoʻopiliʻia aʻaʻole hoʻi e nānā i nā mea maikaʻi.
Eia kekahi, i ka wā eʻeha ai nāʻeha o ka wāwae ma hope o ka holoʻana, hiki ke hele a me ka kaʻa kaʻa. E hele wāwae i ka wāwae aiʻole e hoʻi i ka home ma ke kaʻa, heʻano likeʻole kēia,ʻo ka mea nui ke hana i nā mea āpau i ka wikiwiki.
He mea pono no hoʻi i kēia mauʻano e hana i kahiʻauʻau'elike,ʻo ka hoʻololiʻana o nā mahana wela e hoʻoneʻeneʻe i ka mumū mai nāʻiʻo a kōkua iā ia e lawe mai i nā hua palaho. He mea pono ke hana i ka pākiko o nā keiki bipi a me nā wāwae me ka gel hauʻoli - akā,ʻaʻole ia e kū'ē i ka wai lactic, akā, mai ka luhi.