Paub tsis meej Stretching hauv Kev cob qhia muaj zog

Leej twg ua haujlwm zoo? Leej twg tau so zoo!

Kuj ceeb tias, nws yog stretching uas accelerates cov leeg nqaij! Nws yog stretching uas tso cai rau koj los txhim kho cov txheej txheem ntawm kev ua tau zoo. Thiab nws yog ncab uas ua rau cov leeg mob tom qab ua haujlwm yooj yim dua. Tam sim no rau cov ntsiab lus.

Raws li phau ntawv txhais lus, phau ntawv kawm thiab Wikipedia, "stretching yog ib hom kev tawm dag zog lub cev txhawm rau ua kom lub cev hloov pauv ntawm tib neeg lub cev."

Tam sim no cia peb teb cov lus nug: vim li cas peb thiaj xav tau kev ncab?

Yog vim li cas stretch

1. Muab kev rov qab sai dua

Thaum lub sij hawm kev cob qhia ntawm txhua lub zog kev qhuab qhia, tus neeg ncaws pob lub luag haujlwm yog cog lus rau cov leeg thiab ua rau lawv ua haujlwm. Cov leeg nqaij daim ntawv cog lus, lawv qhov ntev txo, thiab lawv qhov ntim nce. Cov leeg yog nyob rau hauv nro. Thiab ces tus neeg ncaws pob mus so, bypassing stretching. Haus txhua yam tshuaj ntxiv kom cov leeg zoo dua qub thiab khoom noj khoom haus. Tab sis txawm tias tus neeg ncaws pob haus dej dab tsi, txawm nws so li cas, cov leeg yuav tsis pib rov qab mus txog thaum nws rov qab mus rau nws qhov qub ntev!

Stretching pab rau qhov no. Tom qab nqus cov leeg, nws yog ib qho tseem ceeb kom ncab lawv los yog, ua lwm yam lus, rov qab mus rau lawv qhov qub ntev. Tsuas yog los ntawm kev rov ua kom ntev tuaj yeem ua rau cov nqaij ntshiv, nqus cov khoom tsim nyog thiab so.

2. Ntxiv qhov tseeb ntawm cov txheej txheem ce

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• nyob rau hauv lub squat: tsis pub kom tob tob;
• nyob rau hauv lub deadlift: nws yog ib qho tseem ceeb kom ncab lub hamstrings nyob rau hauv thiaj li yuav khoov qis nrog ib tug ncaj rov qab;
• nyob rau hauv lub rooj ntev zaum xovxwm: nws yog ib qho tseem ceeb kom ncab lub xub pwg nyom, thoracic qaum rau qhov tseeb ntau yam ntawm cov lus tsa suab.

3. Ntxiv qhov yooj thiab kev cob qhia rau pob qij txha thiab ligaments

Koj puas tau pom tias cov tub rog ruaj ntseg txav li cas? Lawv txawv los ntawm ib tug bearish, waddling gait. Koj puas paub tias lawv ua tsis tau, piv txwv li, ua nthwv dej ntawm tes kom txhais tes hla pob ntseg? Cov leeg tsis. Los ntawm kev thauj khoom tas li tsom rau kev sib cog lus thiab nce hauv ntim yam tsis tau ncab, cov leeg hloov mus rau "cov pob". Pom tau, cov neeg ncaws pob ua tiav qhov no, tab sis lawv cov leeg tsis tuaj yeem ncav cuag "pob" mus rau lawv qhov ntev. Yog li, lawv cuam tshuam kev txav mus los, tsis txhob cia ua ib kauj ruam ntev dua, tsa koj txhais tes siab dua. Txawm tias khiav tawm thaum muaj xwm txheej yuav nyuaj heev rau lawv.

Yog li ntawd, cov pob qij txha thiab ligaments tseem tsis tau kawm. Joint mobility, ligament elasticity txo. Lawv, ib yam nkaus, tsis tuaj yeem ua tus cwj pwm txav ntawm tus neeg uas cob qhia tag nrho. Thiab nyob rau hauv cov ntaub ntawv ntawm ib tug ntse, txawv txav txav, lawv tsuas yuav tsis tiv taus qhov txawv txav.

Stretching cov lus pom zoo

Ua raws li cov lus qhia no rau stretching:

1. Siv stretching raws li ib tug sov so. Qhov no tsis yog typo! Stretching yog ib qho tseem ceeb ntxiv rau qhov sov so tam sim ntawd tom qab cardio. Cov nqaij ntshiv zoo yuav tso cai rau koj ua tau ntau dua qhov kev tawm dag zog uas xav tau thiab yuav tso cai rau koj siv sijhawm tsawg dua rau kev sov so.
2. Stretch tom qab qoj ib ce. Yuav tsum tau cov leeg nqaij so kom rov qab tau lawv qhov qub ntev.
3. Stretch txhua hnub. Txhua hnub ncab rau cov leeg nqaij tsim nyog tso cai rau koj tom qab muaj cov txheej txheem qoj ib ce.

Cov cai yooj yim rau ncab

Muaj cov cai hauv qab no rau kev ncab:

1. Tsuas yog statics. Nws yog ib qho tseem ceeb kom tsis txhob jerking.

Yuav ua li cas thaum koj jerk? Cov nqaij tom qab lub hwj chim load tau cog lus ntau npaum li sai tau thiab tom qab ntawd nrog jerk koj pib ncaj lawv. Microcracks tshwm. Cov no yog hom micro-qhov txhab, uas tseem ncua cov txheej txheem ntawm cov leeg nqaij.

2. Lub sijhawm zoo yog 10-20 vib nas this.

Stretching yog txheej txheem ntev thiab du. Cov leeg tsis qiv lawv tus kheej kom ncab tam sim ntawd. Nyob rau hauv ib txoj hauj lwm ncab, koj yuav tsum tau 10-20 vib nas this kom zoo ncab, thaum lub sij hawm lub sij hawm cov nqaij ntshiv nce nws ntev, yog tsau ntawm qhov ntev thiab tau siv rau nws. Tom qab exhalation, nws yog ib qhov tsim nyog yuav smoothly stretch txawm ntau.

3. Kev mob me ntsis yog qhov txaus.

Koj yuav tsum tau ncab kom txog thaum cov leeg "tso cai" ncab. Lub teeb liab nres yog qhov pom ntawm qhov mob me. Tau kawg, hauv ntau qhov kev qhuab qhia kev ua kis las, cov neeg ncaws pob raug mob hnyav thaum ncab, tab sis qhov chaw Calorizator yog, ua ntej ntawm tag nrho cov, ib qhov chaw tsom rau kev noj qab haus huv, thiab qhov mob hnyav tsis tuaj yeem txais kev noj qab haus huv.

4. Ua pa.

Stretching yog, ua ntej ntawm tag nrho cov, calming lub cev tom qab kev nyuaj siab. Lub paj hlwb yuav tsum qhia cov leeg kom "so thiab kho". Ua pa yuav tsum sib sib zog nqus thiab nyob twj ywm. Qhov nce ntawm lub kaum sab xis yuav tsum tshwm sim thaum koj exhale.

Nws tsis yog qhov tsim nyog los siv zog rau kev sib cais, nws tsis yog txhua qhov tsim nyog los siv zog rau cov txuas hniav thiab cov ntsiab lus ntawm acrobatic complex. Ua ntej tshaj plaws, koj yuav tsum siv zog ua kom koj cov leeg mob, ntxiv dag zog rau cov pob qij txha thiab ligaments, normalize koj lub plawv dhia thiab cia koj lub cev so. Thiab tom qab ntawd qhov kev ua tiav ntawm qhov tshwm sim yuav pom tseeb dua, thiab kev noj qab haus huv.