Adductor stretch
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Adductor stretch
Adductor Stretch yog ib qho kev tawm dag zog tshwj xeeb uas tsom rau cov leeg pob txha sab hauv, txhim kho kev yooj yim thiab pab tiv thaiv kev raug mob. Nws yog qhov zoo tagnrho rau cov neeg ncaws pob, cov neeg nyiam kev tawm dag zog, lossis txhua tus uas xav txhim kho lawv lub cev qis zog thiab kev txav mus los. Tib neeg yuav xav ua qhov kev tawm dag zog no txhawm rau txhim kho lawv cov kev ua tau zoo hauv ntau yam kev ua ub no, tuav lub cev kom zoo, thiab txhawb nqa lub cev tag nrho.
Qhia txog: Lub thibkis Step-by-Step Adductor stretch
- Ua ib kauj ruam loj rau koj sab xis, ua kom koj txhais ko taw sab laug cog kom ruaj khov thiab koj sab xis taw taw rau sab nraud.
- Khoov koj lub hauv caug sab xis, thawb koj lub duav rov qab thiab ua kom koj ob txhais ceg ncaj ncaj, kom txog rau thaum koj hnov qhov ncab ntawm sab hauv ncej puab ntawm koj sab laug ceg.
- Tuav txoj haujlwm no li ntawm 20 mus rau 30 vib nas this, ua kom koj lub nraub qaum ncaj thiab koj qhov hnyav sib npaug.
- Rov qab mus rau qhov chaw pib thiab rov ua qhov ncab ntawm sab nraud los ntawm kev nce mus rau koj sab laug thiab khoov koj lub hauv caug sab laug.
Nruab ntxaug ntawv Adductor stretch
- Kho qhov chaw raug: Ib qho yuam kev feem ntau yog qhov chaw tsis raug. Thaum ua cov adductor ncab, xyuas kom koj zaum nrog koj nraub qaum ncaj thiab koj ob txhais ceg sib nrug kom deb li deb tau. Koj cov ntiv taw thiab lub hauv caug yuav tsum tau taw rau saum. Qhov no ua kom ntseeg tau tias qhov ncab lub hom phiaj ntawm cov leeg npaj.
- Gradual Stretch: Tsis txhob yuam kev ncab. Maj mam lean rau pem hauv ntej ntawm koj lub duav, ua kom koj nraub qaum ncaj, kom txog rau thaum koj hnov txog koj tus ncej puab sab hauv. Yog tias koj hnov mob, yooj yim rov qab me ntsis. Kev thawb hnyav dhau tuaj yeem ua rau cov leeg mob lossis raug mob.
- Tuav thiab ua pa: Tuav lub ncab li 30 vib nas this thiab ua pa ib txwm. Qee tus neeg nyiam tuav lawv cov pa thaum lub sij hawm ncab, uas tuaj yeem ua rau cov leeg nro thiab cuam tshuam
Adductor stretch FAQs
Tuaj nov cuag Adductor stretch?
Yog lawm, cov pib tshiab tuaj yeem ua qhov Adductor stretch ce. Nws yog ib txoj hauv kev zoo los txhim kho kev yoog raws thiab lub zog ntawm cov ncej puab sab hauv. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tau pib maj mam thiab maj mam nce qhov kev siv ntawm qhov ncab kom tsis txhob raug mob. Tsis tas li ntawd, ib txwm tuav cov qauv tsim nyog thiab cov txheej txheem kom ntseeg tau tias qhov kev tawm dag zog ua haujlwm zoo thiab nyab xeeb. Yog tias koj tsis paub meej tias yuav ua li cas thiaj li ua tau qhov kev tawm dag zog no, nws yuav zoo rau kev ua haujlwm nrog tus kws tshaj lij uas tuaj yeem muab kev taw qhia.
Yuav ua li cas kev sau ntawv tso? Adductor stretch?
- Dav-Legged Forward Khoov: Sawv nrog koj txhais taw dav sib nrug, khawm ntawm lub duav, thiab ncav koj txhais tes rau hauv pem teb, ncab koj cov adductors.
- Sab Lunge Stretch: Pib hauv qhov dav dav, tom qab ntawd khoov ib lub hauv caug thiab lean ntawm sab ntawd, ua kom lwm ceg ncaj ncaj kom ncab cov adductors.
- Qav Stretch: Tau txais tag nrho plaub, tom qab ntawd nthuav koj lub hauv caug kom deb li deb li lawv tuaj yeem mus, thiab maj mam thawb koj lub duav rov qab ntawm koj lub luj taws kom ncab koj cov adductors.
- Supine Adductor Stretch: Puag koj nraub qaum, khoov koj lub hauv caug thiab tso koj txhais taw rau hauv pem teb, ces maj mam thawb ib lub hauv caug tawm mus rau sab kom ncab tus adductor.
Yuav ntawm li cas kev caij kab mob los tso tso Adductor stretch?
- Lunges yog lwm qhov kev tawm dag zog uas txhawb nqa Adductor stretches, thaum lawv koom nrog thiab ntxiv dag zog rau lub duav flexors thiab quadriceps, uas ua haujlwm nrog cov adductors rau ceg thiab lub duav.
- Clamshell ce kuj ntxiv rau Adductor stretches, raws li nws lub hom phiaj ntawm lub duav abductors, muab ib tug counterbalance rau cov adductors thiab txhawb tag nrho cov hip stability thiab tshuav nyiaj li cas.
Cov ntawv cov tuam tsev muaj kev khiav Adductor stretch
- Lub cev hnyav Adductor Stretch
- Hip Flexibility Exercise
- Sab hauv Thigh Stretch
- Groin Muscle Stretch
- Bodyweight Hip Exercise
- Adductor Stretching Routine
- Lub cev hnyav Groin Stretch
- Hip Mobility Exercise
- Sab hauv Thigh Flexibility Workout
- Adductor Muscle Stretch Exercise