txheem
Stretching muab cov txiaj ntsig kev noj qab haus huv, tab sis tsis muaj kev tswj hwm sab nraud, hom kev tawm dag zog no yog qhov ua rau mob heev. Yog li ntawd, nws yog qhov zoo dua los cob qhia hauv ib pab pawg raws li kev coj ua ntawm tus kws qhia paub txog.
Qib nyuaj: Rau cov pib tshiab
Stretching yog ib qho txheej txheem ntawm kev txav mus rau ncab ligaments thiab cov leeg, ua kom yooj. Kev cob qhia tsis yog tsuas yog txhim kho kev noj qab haus huv, tab sis kuj ua kom lub cev muaj peev xwm ntawm tus neeg, thiab tseem txhim kho nws qhov kev nyiam sab nraud.
Dab tsi yog xav tau rau zaj lus qhia?
Koj yuav xav tau cov khaub ncaws ua kis las uas tsis txwv kev txav mus los, nyiam dua los ntawm cov khoom siv "stretchy". Koj yuav tsum nqa cov ntaub qhwv elastic nrog koj rau hauv chav kawm kom tsis txhob raug mob.
Tseem ceeb: tsis txhob sim zaum ntawm lub twine tam sim ntawd thiab qhia lwm yam txuj ci tseem ceeb ntawm kev yoog raws. Pib maj mam, nrog me ntsis kev siv. Txhawm rau kom tsis txhob raug mob, ua ncab tsuas yog tom qab ua kom sov. Saib ntxiv: aerobic ce
Tsib lub laj thawj tseem ceeb kom pib ncab
Stretching tuaj yeem txhim kho lub cev. Ntau tus ntawm peb siv tsawg kawg ib nrab hnub zaum ntawm lub computer lossis saib peb lub xov tooj lossis ntsiav tshuaj. Tus cwj pwm zoo ntawm cov dej num no (lub xub pwg nyom thiab lub taub hau rau pem hauv ntej) ua rau lub cev tsis zoo. Koj tuaj yeem kho qhov no los ntawm kev ncab koj lub hauv siab thiab sab sauv trapezius cov leeg, hamstrings, thiab lwm yam.
Stretching tsub kom qhov ntau ntawm kev txav. Thaum peb muaj hnub nyoog, peb cov pob qij txha poob mus. Peb tuaj yeem tiv thaiv qhov no los ntawm kev ncab tsis tu ncua. Txawm hais tias qhov ntau ntawm cov lus tsa suab hauv qee cov pob qij txha raug txwv, ncab yuav pab kom nws nce.
Stretching txo qhov mob rov qab. “Nws mus koom tes nrog lub cev nqaij daim tawv rau qee qhov. Yog tias peb muaj lub cev tsis zoo nyob rau sab nraub qaum, sab nraub qaum rov qab rau qhov kev ua txhaum, qhov mob tuaj yeem tshwm sim. Tsis tas li ntawd, yog tias peb muaj cov leeg nruj, lub nraub qaum rov qab them rau qhov no thiab feem ntau mob. Stretching cov nqaij ntshiv ntawm ob txhais ceg thiab cov nqaij ntshiv tsim nyog rau kev tswj lub cev muaj zog relieves thiab tshem tawm qhov mob rov qab.
Stretching pab tiv thaiv kev raug mob. - Yog tias koj ncab thiab nce ntau yam uas cov leeg tuaj yeem txav tau, txoj kev raug mob raug txo. Kev ncab ua ntej kev tawm dag zog tshwj xeeb yog pab tiv thaiv kev raug mob los ntawm kev muab cov ntshav ntws mus rau cov leeg, ua kom sov thiab txo qhov nruj uas yuav tshwm sim.
Stretching txo cov leeg mob. - Yog tias koj muaj mob hauv cov leeg nqaij lossis cov leeg nqaij los ntawm kev tawm dag zog tsis ntev los no, ncab txo qis qhov tsis xis nyob. Feem ntau, thaum peb raug mob, cov leeg nqaij ib ncig ntawm qhov chaw raug mob nruj raws li kev tiv thaiv tiv thaiv. Stretching cov leeg nruj no tuaj yeem txo qhov mob thiab mob.
Basic stretching ce
Tau koj lub hauv caug thiab ncab ib ceg ntawm koj txhais tes. Ncaj koj nraub qaum, khaws lub nra ntawm lub cev. Tuav lub pose no rau 30 vib nas this, tsom ntsoov rau koj ua pa. Tom qab ntawd hloov mus rau lwm ceg thiab tuav 30 vib nas this.
Pib hauv ib lub lunge nrog ib ko taw rau hauv pem teb. Tom ntej no, koj yuav tsum tau ceev lub pelvis thiab tsa lub hauv siab siab. Lean rau pem hauv ntej thiab koj yuav hnov koj lub duav sib koom ua ke. Tuav rau 30 vib nas this thiab tom qab ntawd rov ua dua nrog lwm ceg.
Pib los ntawm tib txoj hauj lwm raws li saum toj no, tso koj txhais tes rau hauv pem teb thiab nqa koj txhais ceg rov qab tawm hauv pem teb. Tig koj lub cev sab sauv mus rau sab xis. Koom nrog lub cev thaum tig. Tuav rau 30 vib nas this thiab rov ua dua ntawm lwm sab.
Puag koj nraub qaum. Tsa koj ob txhais ceg rau saum huab cua ntawm lub kaum sab xis 90 degree. Khoov ib lub hauv caug sab nraud. Muab koj txhais tes tso rau hauv qab lub hauv caug ncaj thiab nqa nws los ze zog rau koj. Tuav lub pose rau 30 vib nas this thiab tom qab ntawd hloov ob txhais ceg.
Zaum hauv av, nthuav koj ob txhais ceg sib nrug. Tight thiab ncav nrog koj sab tes xis rau koj sab laug ceg, tuav rau 30 vib nas this. Rov ua dua ntawm sab nraud rau 30 vib nas this.
Cov lus pom zoo thiab contraindications rau ncab
Stretching feem ntau muaj txiaj ntsig zoo rau lub cev. Muaj cov xeev thaum tsim nyog los tshem tawm ntau yam teeb meem. Tab sis txij li kev ncab yog ib qho kev ua si lub cev hnyav, ceev faj nrog contraindications.
Cov lus qhia yog:
Tsis muaj zog ntawm cov nqaij ntshiv, tshwj xeeb tshaj yog nrog lawv shortening vim tsis txaus.
Kev tiv thaiv kev raug mob ntawm lub cev musculoskeletal.
Mob ntawm ntuj txav.
Posture defects.
Cov Tshuaj Tiv Thaiv:
Tsis ntev los no pob txha tawg nrog cov pob txha tsis tiav.
Mob mob los yog kis kab mob, kev phais tsis ntev los no nrog cov ntaub so ntswg kho thaum ntxov.
- Hematoma lossis lwm yam cim ntawm cov ntaub so ntswg raug mob.
Stretching feem ntau muaj txiaj ntsig zoo rau lub cev. Muaj cov xeev thaum tsim nyog los tshem tawm ntau yam teeb meem. Tab sis txij li kev ncab yog ib qho kev ua si lub cev hnyav, ceev faj nrog contraindications. Kuj nyeem: Cua Stretch Workouts