Sab saum toj video zoo tshaj plaws rau kev ncab cov cais + yeeb yaj kiab kom sov ua ntej ua rau cov sib cais

Kuv txoj kev npau suav yog ua qhov sib cais los yog nrhiav kom pib sib sib zog nqus ncab hauv tsev? Peb muab rau koj ib tug tshwj xeeb thiab zoo heev xaiv npaj video rau stretching lub splits! Nrog cov kev tawm dag zog no koj tau lees paub los kawm cov kev sib cais hauv tsev.

Nws tsis yog cov yeeb yaj kiab ib leeg xwb nrog kev tawm dag zog ntawm txoj kab ntev thiab kev sib tw, thiab tag nrho cov txheej txheem ntawm kev ncab. Nyob rau hauv tag nrho peb tau xaiv rau koj 7 cov tswv yim los ntawm cov kws qhia sib txawv uas koj tuaj yeem ua ke thiab hloov pauv ntawm lawv, lossis tsuas yog cuam tshuam nrog ib qho nyuaj. Ntawm cov yeeb yaj kiab no cov kev sib cais, txhua tus tuaj yeem nrhiav txoj hauv kev tsim nyog rau kev tsim cov twine.

Yuav ua li cas ua cov splits: xaiv cov kev tawm dag zog

Cov cai yooj yim rau kev ncab qhov sib cais

Ua ntej mus rau cov lus piav qhia ntxaws ntxaws ntawm cov yeeb yaj kiab rau twine dua cov ntsiab lus tseem ceeb uas koj yuav tsum paub:

  1. Tsis txhob xyuam xim rau headlines video: ua qhov sib cais hauv 1 hnub, lis piam, hli. Tej txuj ci tsis muaj! Yog lawm, cov neeg uas muaj kev hloov pauv tau zoo, koj yuav xav tau ob peb lub lis piam lossis ib hlis los ua qhov sib cais. Tab sis ntau tus neeg kawm tsuas yog ib hom hlua yuav siv sijhawm rau lub hlis, ib xyoos lossis ntau dua.
  2. Flexibility thiab stretching feem ntau txiav txim siab los ntawm tus kheej anatomical yam ntxwv thiab noob caj noob ces. Tsis tas li ntawd, yog tias koj tau ncab koj thaum yau los yog koj lub hnub nyoog tam sim no, tsawg kawg yog 16 xyoo, koj yuav pom tias nws yooj yim dua los ua qhov sib cais.
  3. Nco ntsoov ua kom sov thiab sov ua ntej ncab. Qhov zoo dua koj sov ua ntej ncab, qhov tob yuav yog koj cov twine. Mus txog lub cev kub (tom qab 10-15 feeb ntawm cardio) yooj yim dua.
  4. Koom nrog hauv kev ncab qhov sib cais ntawm 5-6 zaug hauv ib lub lis piam 30-60 feeb nrog ib hnub tawm hauv ib lub lis piam. Yog tias koj muaj sijhawm ua 2 zaug hauv ib hnub - zoo, nws yuav pab koj kom ncav cuag lub hom phiaj sai dua. Tab sis tsis txhob overdo nws.
  5. Txhawm rau ua qhov kev tawm dag zog ntawm txoj hlua yooj yim rau yav tsaus ntuj tshaj thaum sawv ntxov. Tab sis thaum sawv ntxov stretching muab ib tug muaj zog tshwm sim.
  6. Nws raug nquahu kom tsis txhob so kom ncav cuag ntau tshaj ib hnub. Tsis tas li ntawd, npaj txhij los ntsib kev poob qis hauv cov txiaj ntsig.
  7. Yog tias koj muaj lub tsev txias thaum lub sij hawm ncab hnav kom sov kom sov thiab tsis txhob ncab ntawm cov leeg txias thiab cov pob qij txha.
  8. Yog tias koj nyiam yoga, ces ntxiv rau koj qhov kev npaj qoj ib ce nws yuav pab koj ua qhov sib cais sai dua. Koj tuaj yeem, piv txwv li, thaum sawv ntxov los xyaum yoga thaum yav tsaus ntuj - ncab qhov sib cais.
  9. Nco ntsoov tias thaum nyob ntawm txoj hlua ncab koj yuav tsum tau so. Qhov ntau koj lub cev yog nruj, lub zog tiv thaiv ntawm cov leeg thiab cov pob qij txha, thiab qhov nyuaj koj yuav ua qhov sib cais.
  10. Nyob rau hauv txhua rooj plaub nws tsis tuaj yeem ncav cuag qhov mob, tab sis qhov tsis xis nyob yuav tshwm sim. Thaum lub sijhawm ua haujlwm ntawm txoj hlua koj rub ntawm koj cov leeg, ligaments, pob qij txha, yog li npaj kom nws yuav tsis muaj kev zoo siab thiab xis nyob. Thiab muab hais tias stretching yuav luag txhua hnub, ntau tus neeg tso tseg txoj kev npau suav ntawm twine thiab ncav cuag lub hom phiaj.
  11. Feem ntau cov ntxhais thiab cov poj niam tau muab faib yooj yim dua, cov tub thiab cov txiv neej - ntoo khaub lig. Tab sis muaj kev zam.
  12. Kev sib cais ntev ntev tuaj yeem ntes tau txhua tus neeg thiab txhua lub hnub nyoog. Txog transverse twine ntseeg tau hais tias nyob rau hauv ib tug neeg mob anatomy ntawm lub duav sib koom tes yuav tiv thaiv tag nrho cov twine (nws yog tag nrho).
  13. Yog tias koj xav tau mus rau qhov sib cais sai dua koj tuaj yeem yuav cov cuab yeej ntxiv rau kev ncab zoo. Piv txwv li, ib tug simulator rau stretching cov splits. Nthuav tawm ntawm lub simulator yog yooj yim heev thiab xis nyob - koj tsis tas yuav muaj kev txhawb nqa sab nraud thiab khaws cia. Simulator rau ncab koj cov leeg yuav so, thiab ntau pliable rau ncab.
 

Ua kom sov ua ntej kev sib cais: muab tso ua ke ntawm cov yeeb yaj kiab

1. Ib lub tswv yim ntawm kev tawm dag zog raws li kev sov so peb muab ntawm no: Ua kom sov ua ntej kev tawm dag zog: kev tawm dag zog + kev npaj. Qhov tsuas yog ntxiv yog qhov kawg cardio warm-up tuaj yeem nce mus txog 7-10 feeb.

2. Ib qho sov so ua ntej lub twine rau 10 feeb. Qhov kev pab cuam yog khaus, tab sis koj muaj ib tug zoo sov so ua ntej lub splits. Hluas nkauj qhia kev tawm dag zog taw, tab sis peb xav kom koj cob qhia tsuas yog hauv khau ntaub.

Разминка перед растяжкой (стрейчингом, стрейтчингом, шпагатом)

3. Cardio workout rau 5 feeb, uas yog zoo meej rau sov so ua ntej lub splits, muaj ib pab neeg FitnessBlender:

4. Yog tias koj tsis muaj sijhawm ntau thiab koj xav kom sov ua ntej qhov sib cais sai, ces saib daim vis dis aus no rau 3 feeb (Txawm li cas los xij, nws raug nquahu kom them qhov sov so ua ntej twine tsawg kawg 10 feeb):

5. Ib qho video zoo tshaj plaws kom sov ua ntej twine muab Katerina Buyda. Zaj lus qhia siv sijhawm li 15 feeb, tab sis nws sawv cev rau qhov ua tiav ntawm kev tawm dag zog kom ncab thiab sov lub cev ua ntej ncab.

Yuav ua li cas ua cov splits: 7 compilations video

Thiab tam sim no cia peb mus ncaj qha rau cov kev pab cuam uas yuav pab koj ua qhov sib cais. Tsis tas yuav xaiv tsuas yog ib qho video complex, nws muaj peev xwm koom ua ke nrog cov kws qhia sib txawv kom ua tiav cov txiaj ntsig zoo tshaj plaws.

Txhawm rau qhib daim ntawv teev video tag nrho, nyem rau ntawm kab rov tav kab rov tav nyob rau sab xis sab xis ntawm cov yees duab.

1. Stretching cov splits nrog Elena Malova

Elena Malova, tus kws tshaj lij youtube blogger thiab yoga kws tshaj lij, muab rau koj lub lim tiam kom ncab rau kev sib cais. Nws qhov kev pab cuam suav nrog 5 workouts ntawm 20-25 feeb. Elena muab ua 5 zaug hauv ib lub lis piam nrog ob hnub so hauv ib lub lis piam ib hnub twg. Yog hais tias thaum lub sij hawm lub lim tiam koj yuav tsis ncav cuag qhov xav tau, ces rov ua lub complex ntau npaum li lub sij hawm raws li koj xav tau, maj mam nce thiab sib sib zog nqus sib cais.

Nyob rau hauv no complex nrog Elena Malova 2 yeeb yaj duab rau pem hauv ntej phua, 2 yeeb yaj duab rau sab splits, koj yuav alternate ntawm ib thiab 1 video ntawm ob qho tib si splits ib zaug. Ntawm kev ntshaw nws muaj peev xwm ua ke nyob rau hauv ib hnub stretching nyob rau hauv longitudinal thiab transverse twine. Yog tias koj xav kawm tsuas yog ib txoj hlua, koj tuaj yeem xaiv tsuas yog cov yeeb yaj kiab koj xav tau thiab hloov ntawm lawv. Los ntawm txoj kev, Elena nws tus kheej tau hais tias nws thawj zaug zaum ntawm kev sib cais hauv 28 xyoo thiab nws tsis tau ceev.

Txheej txheem cej luam:

2. Kev sib cais rau 30 hnub los ntawm onlinefitnesstv

Cov kev pab cuam zoo heev rau twine muaj pab pawg ntawm our country tus kws qhia onlinefitnesstv. Lawv tau tsim ib chav kawm uas tsim los rau 30 hnub ntawm kev cob qhia txhua hnub nrog kev maj mam nce ntxiv. Qhov kev pab cuam yog tsim txawm rau beginners thiab cov neeg uas tsis muaj zoo ntuj stretch. Cov chav kawm yog tsim los kom txawm tias cov neeg tsis muaj zog kiag li.

Cov chav kawm yog qhia los ntawm ntau tus kws qhia sib txawv, feem ntau ntawm qhov kev zov me nyuam tau nthuav tawm hauv our country, tab sis muaj lus Lavxias. Qee cov yeeb yaj kiab nthuav tawm ua lus Lavxias. Qhov kev cob qhia yog ib kauj ruam dhau los thiab yooj yim, tab sis maj mam cov kev kawm nyuaj nce ntxiv. Tsis yog qhov tseeb tias 30 hnub koj yuav tuaj yeem ua qhov sib cais, tab sis txhawm rau txhim kho ncab thiab sib sib zog nqus qhov sib cais koj twv yuav raug hu.

Txheej txheem cej luam:

3. Ncua qhov sib cais los ntawm Lazy Dancer Tips

Lwm qhov kev xaiv zoo ntawm cov yeeb yaj kiab ntawm kev sib cais tau tsim professional ballerina los ntawm England. Ntawm Alessia muaj 4 cov yeeb yaj kiab luv luv ntawm kev sib cais thiab ib qho 25-feeb video ntawm sab splits. Workout Lazy Dancer Tips tsis suav nrog kev sov so, tab sis ntawm Alessia muaj cov yeeb yaj kiab uas yuav pab koj kom sov: Ua kom sov. Tsis tas li ntawd kom sov ua ntej kev tawm dag zog ntawm txoj hlua koj tuaj yeem ua cov yeeb yaj kiab uas peb tau thov hauv qhov pib ntawm tsab xov xwm.

Cov lus piav qhia zoo tshaj plaws ntawm daim vis dis aus rau ncab qhov sib cais los ntawm Lazy Dancer Lub Tswv Yim yuav yog Kev tshuaj xyuas ntawm peb tus neeg siv khoom Christine:

4. Stretching cov splits nrog Olga dabneeg

Olga Saga muaj ib tug xov tooj ntawm cov yeeb yaj duab luv luv rau stretching rau lub splits rau 10-15 feeb. Nws cov kev pab cuam yog tus yam ntxwv los ntawm ib tug mos mos thiab qab ntxiag yam ntawm ua, uas yuav txaus siab rau txhua leej txhua tus. Koj tuaj yeem ua ke ob peb lub yeeb yaj kiab Olga Saga tag nrho rau cov chav kawm ntev lossis ntxiv rau nws nrog lwm chav kawm ntawm kev ncab ntawm koj xaiv.

Tag nrho cov channel youtube Olga tau mob siab rau txoj kev txhim kho ntawm kev yoog raws thiab ncab, yog li koj tuaj yeem tsis tsuas yog ua haujlwm nrog txoj hlua, tab sis kuj hloov pauv ntawm tag nrho lub cev. Los ntawm txoj kev, yog hais tias koj xav mus zaum nyob rau hauv sab splits, saib kuj peb xaiv cov yeeb yaj duab rau lub duav sib koom nrog Olga dabneeg. Tshaj tawm lub duav sib koom ua ke yog ib qho tseem ceeb tshaj plaws ntawm txoj kev mus rau lub twine.

5. Kev sib cais rau 7 hnub nrog Adee

Lwm qhov kev ua haujlwm puv 7-hnub, uas yuav pab koj ua qhov sib cais, muab cov kws qhia yoga Adee ntawm koj lub channel youtube. Nws txoj haujlwm suav nrog 7 yeeb yaj kiab los ntawm 30-35 feeb, koj yuav tsum ua txhua hnub ntawm lub lim tiam. Tom qab ntawd koj tuaj yeem so 1 hnub thiab txuas ntxiv mus rau xya hnub ntxiv. Koj yuav ua haujlwm nyob rau hauv longitudinal thiab ntawm transverse twine.

Adee muab ntau qhov kev txav mus los, suav nrog yoga, txhawm rau ua kom koj ncab thiab pab koj ua qhov sib cais hauv lub sijhawm luv luv. Yog tias koj nyiam yoga, koj yuav pom nws kuj muaj 30-hnub so zoo rau cov pib tshiab 30 Hnub Pib Yoga Series uas yuav pab koj txhim kho koj cov kev sib cais hauv lub sijhawm luv luv.

Txheej txheem cej luam:

HNUB 1 - 7 HNUB PAUB TIAS CHALLENGE #FLOWWITHADEE

6. Stretching lub splits nrog Ekaterina Firsova

Tus kws qhia nrov heev hauv youtube rau ncab cov twine los ua Ekaterina Firsova. Nws muab 60-feeb yeeb yaj kiab, uas yuav tshwj xeeb tshaj yog rau cov neeg uas muaj sijhawm txaus ntawm cov chav kawm ntawm kev ncab. Catherine kev cob qhia hauv Studio, nrog rau nws cov kev tawm dag zog qhia ob peb tus ntxhais ntxiv, yog li koj tuaj yeem tsom mus rau cov neeg tsis muaj zog. Kev cob qhia yog muaj nyob rau hauv Lavxias teb sab lus.

Tsuas yog nyob rau hauv youtube channel Fitness timestudy_ru tau tshaj tawm ob peb qhov kev qhia ib-teev nrog Ekaterina Firsova rau ncab cov kev sib cais, uas yuav txaus rau kev txhim kho thiab qhov ntev thiab kev sib tw twine. Koj tuaj yeem hloov tag nrho 10 cov yeeb yaj kiab lossis xaiv qhov txaus nyiam tshaj plaws rau koj. Tab sis yog tias koj nyiam cov chav kawm nrog Catherine, koj tuaj yeem yuav ntau yam ntawm cov nyiaj them poob haujlwm ntawm lub vev xaib official ntawm channel.

Txheej txheem cej luam:

7. Stretching nrog Katerina Buyda

Katerina Buyda yog lwm tus kws tshaj lij yoga nrov hauv Is Taws Nem, uas muaj ntau cov yeeb yaj kiab rau kev ncab rau kev sib cais. Nws cov chav kawm yog nkag tau yooj yim thiab nkag siab, yog li yuav haum txhua tus. Qhov nrov tshaj plaws yog ob qho ntawm nws qhov kev tawm dag zog mus rau 30 feeb kom ncab hauv txoj kab nruab nrab thiab qhov ntev. Yog tias koj muaj tus cwj pwm zoo rau yoga, ua tib zoo saib rau qhov kev pab cuam Yoganics los ntawm Catherine, ua tsaug uas koj tuaj yeem ua qhov sib cais sai dua.

Tsis tas li ntawd, Catherine yog Bugy sau cov yeeb yaj kiab luv luv 5-10 feeb los ntawm cov koob ntawm Spagatik. Hauv cov yeeb yaj kiab no Katerina piv txwv li, nws tus pab cuam (uas tsis muaj kev sib cais) qhia cov kev tawm dag zog yooj yim rau kev sib cais thiab ua rau pom qhov tsis raug thiab lub sijhawm tseem ceeb hauv chav kawm. Tsuas yog Catherine Buyda ua tib zoo xav txog ntau dua 25 qhov kev tawm dag zog sib txawv thiab lawv cov qauv yooj yim. Tsis yog qhov tseeb tias koj yuav ua rau cov yeeb yaj kiab no, tab sis tsawg kawg pom lawv tus nqi.



Peb tseem yuav nco ntsoov tias ua ntej ntawm peb lub xaib yog cov khoom muaj txiaj ntsig zoo nrog kev tawm dag zog rau kev sib cais:

Yoga thiab ncab txoj kev qis qis workout

Sau ntawv cia Ncua