Khiav Stretch

• Nqeeb Ib hli: Cov healing no mah med wv nuv.
• Cov khoom siv: cua licas de kev txhij

Introduction rau tso Khiav Stretch

Runner's Stretch yog ib qho kev tawm dag zog zoo uas feem ntau muaj txiaj ntsig zoo rau cov neeg ncaws pob, tshwj xeeb tshaj yog cov neeg khiav dej num, los ntawm kev ua kom yooj yim, txhim kho ntau yam ntawm kev txav, thiab pab tiv thaiv kev raug mob. Nws yog qhov tsim nyog rau txhua tus uas tab tom nrhiav txhim kho lawv lub cev qis zog thiab hloov tau yooj yim, suav nrog cov pib tshiab. Cov tib neeg yuav xav ua qhov kev tawm dag zog no tsis yog txhawm rau txhawb lawv txoj kev ua haujlwm tab sis kuj txhawm rau txo cov leeg nruj thiab txhim kho tag nrho lub cev lub cev.

Qhia txog: Lub thibkis Step-by-Step Khiav Stretch

• Khoov koj lub hauv caug pem hauv ntej thiab lean rau pem hauv ntej, ua kom koj sab nraub qaum ncaj thiab koj txhais ko taw ncaj nraim rau hauv av.
• Mus txog ntawm koj txhais ko taw pem hauv ntej nrog koj txhais tes, hnov ​​​​qhov ncab ntawm sab nraub qaum ntawm pob qij txha thiab cov leeg pob txha.
• Tuav txoj haujlwm no li 30 vib nas this, tom qab ntawd hloov ob txhais ceg thiab rov ua dua.
• Ua qhov kev tawm dag zog no 3-5 zaug ntawm txhua ceg kom tau txais txiaj ntsig zoo.

Nruab ntxaug ntawv Khiav Stretch

• Hip Alignment: Tsis txhob cia koj lub duav ntshiv mus rau ib sab lossis lwm qhov. Koj lub duav yuav tsum yog squared thiab tig mus rau pem hauv ntej. Qhov no yog qhov tseem ceeb heev rau kev ncab lub duav flexors thiab hamstrings.
• Khaws Koj Lub nraub qaum ncaj: Ib qho yuam kev feem ntau yog hunch lossis tig koj sab nraub qaum thaum ncab. Hloov chaw, ua kom koj nraub qaum ncaj thiab koj lub xub pwg nyom. Qhov no yuav pab tiv thaiv kom txhob strain thiab kom lub ncab lub hom phiaj ntawm cov leeg npaj.
• Gradual Deepening: Tsis txhob yuam kev ncab. Yog tias koj tsis hloov pauv tau yooj yim, nws yog qhov zoo dua los maj mam sib sib zog nqus lub sijhawm ntev. bouncing los yog thawb hnyav heev tuaj yeem ua rau raug mob. Es tsis txhob, ua pa

Khiav Stretch FAQs

Tuaj nov cuag Khiav Stretch?

Yog lawm, cov neeg pib tuaj yeem ua qhov Runners Stretch ce. Txawm li cas los xij, zoo li lwm yam kev tawm dag zog, nws yog ib qho tseem ceeb uas yuav tsum tau pib maj mam thiab maj mam nce ntxiv kom tsis txhob raug mob. Nov yog cov kauj ruam los ua Runners Stretch: 1. Pib los ntawm kev sawv ncaj. 2. Muab koj txhais ko taw rau pem hauv ntej thiab khoov lub hauv caug me ntsis. 3. Nthuav koj ob txhais ceg rov qab, ua kom koj sab laug ko taw ncaj nraim rau hauv av. 4. Tsau rau pem hauv ntej me ntsis, muab koj qhov hnyav rau ntawm koj sab xis. 5. Cia koj lub nraub qaum ncaj thiab koj txhais tes ntawm koj lub hauv caug sab xis kom sib npaug. 6. Koj yuav tsum hnov ​​​​qhov ncab ntawm koj tus txha nraub qaum sab laug thiab tej zaum koj txoj leeg pob txha. 7. Tuav lub ncab li 30 vib nas this, ces hloov ob txhais ceg. Nco ntsoov ua pa tob tob thiab so thaum lub sijhawm ncab. Yog tias koj hnov ​​​​mob, nres qhov kev tawm dag zog tam sim ntawd.

Yuav ua li cas kev sau ntawv tso? Khiav Stretch?

• Pigeon Pose : Qhov no yoga pose muaj qhov sib sib zog nqus rau lub duav, uas tuaj yeem ua tau zoo rau cov neeg khiav dej num uas feem ntau muaj kev nruj hauv cheeb tsam no.
• Hamstring Stretch: Qhov kev ncab no tsom rau sab nraub qaum ntawm koj ob txhais ceg, uas tuaj yeem pab txhim kho kev yooj yim thiab txo qhov kev pheej hmoo ntawm kev raug mob rau cov neeg khiav.
• Calf Stretch: Qhov kev hloov pauv no tsom mus rau cov leeg nqaij qis, thaj chaw uas cov neeg khiav dej num feem ntau tsis saib xyuas tab sis tseem ceeb heev rau kev tswj hwm kev sib npaug thiab kev ruaj ntseg.
• Hip Flexor Stretch: Qhov no ncab lub hom phiaj ntawm cov leeg ntawm koj lub duav, uas tuaj yeem pab txhim kho koj txoj kev taug kev thiab kev ua haujlwm tag nrho.

Yuav ntawm li cas kev caij kab mob los tso tso Khiav Stretch?

• "Hip Flexor Stretches" kuj muaj txiaj ntsig zoo vim tias lawv pab txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhuam.
• "Calf Stretches" yog ib qho kev tawm dag zog zoo ntxiv rau Runners Stretch thaum lawv tsom mus rau cov leeg nqaij hauv qab, pab tiv thaiv kev raug mob hnyav xws li shin splints thiab calf strains, thiab txhim kho kev ua haujlwm tag nrho.