Ko taw thiab pob qij txha tig Stretch

• Nqeeb Ib hli: Kev siv muag: Calves
• Cov khoom siv: cua licas de kev txhij

Introduction rau tso Ko taw thiab pob qij txha tig Stretch

Cov Tawv thiab Pob Tawb Sib Nqus Stretch yog ib qho kev tawm dag zog zoo tsim los txhim kho kev yoog raws thiab kev txav mus los hauv qis qis, tshwj xeeb yog tsom rau taw thiab pob taws. Nws yog qhov zoo tagnrho rau cov neeg ncaws pob, seev cev, lossis txhua tus uas siv sijhawm ntau ntawm lawv ko taw, nrog rau cov tib neeg rov qab los ntawm ko taw lossis pob taws. Los ntawm kev koom nrog qhov kev ncab no rau hauv koj lub cev qoj ib ce, koj tuaj yeem pab txo qis kev pheej hmoo ntawm kev raug mob, txo qhov mob pob qij txha, txhim kho kev sib npaug, thiab txhawb nqa tag nrho ko taw kev noj qab haus huv.

Qhia txog: Lub thibkis Step-by-Step Ko taw thiab pob qij txha tig Stretch

• Nqa ib txhais ko taw tawm hauv av thiab ua kom koj txhais ceg ncaj los yog khoov me ntsis ntawm lub hauv caug, nyob ntawm koj qib kev nplij siab.
• Pib tig koj txhais ko taw nyob rau hauv ib lub voj voog, txav nws clockwise rau li 10 rotations.
• Tom qab ua tiav cov clockwise rotations, hloov mus rau counter-clockwise rotations rau lwm 10 zaug.
• Txo koj txhais taw rov qab rau hauv av thiab rov ua tib txoj kev nrog koj txhais ko taw.

Nruab ntxaug ntawv Ko taw thiab pob qij txha tig Stretch

• Kev Cwj Pwm Zoo: Thaum ua haujlwm ntawm ko taw thiab pob taws rotation stretch, nco ntsoov tias koj nyob hauv lub cev kom raug. Koj tuaj yeem zaum lossis sawv, tab sis koj lub nraub qaum yuav tsum ncaj. Ib qho yuam kev feem ntau yog slouch los yog lean ntau dhau mus rau hauv qhov ncab uas tuaj yeem ua rau mob.
• Tswj Movement: Xyuas kom koj cov kev sib hloov qeeb thiab tswj tau. Tsis txhob txav mus los vim lawv tuaj yeem ua rau raug mob. Qhov tseem ceeb ntawm no yog tsom mus rau qhov zoo ntawm kev txav mus los ntau dua li qhov ntau.
• Ob Txoj Kev Qhia: Nws yog ib qho tseem ceeb uas yuav tsum tig koj ob txhais taw thiab pob taws hauv ob qho tib si kom ntseeg tau tias muaj kev sib npaug. Ib qho yuam kev yog tsuas yog tig mus rau hauv ib qho kev taw qhia, uas tuaj yeem ua rau muaj qhov tsis sib xws.
• Tsis txhob overstretch: Stretch

Ko taw thiab pob qij txha tig Stretch FAQs

Tuaj nov cuag Ko taw thiab pob qij txha tig Stretch?

Yog lawm, cov neeg pib tshiab tuaj yeem ua qhov taw thiab pob qij txha tig tawm dag zog. Nws yog ib qho kev tawm dag zog yooj yim thiab ua tau zoo uas tuaj yeem pab txhim kho kev yooj yim thiab ntau yam ntawm kev txav ntawm koj pob taws thiab ko taw. Nov yog qhov koj tuaj yeem ua tau: 1. Zaum xis nyob rau hauv lub rooj zaum nrog koj txhais taw tiaj tus hauv pem teb. 2. Nqa ib txhais ko taw tawm hauv pem teb thiab maj mam tig koj txhais taw thiab pob taws hauv ib ncig. 3. Ua li no li ntawm 10-15 vib nas this, ces tig rov qab rau lwm 10-15 vib nas this. 4. Rov ua dua nrog lwm tus ko taw. Nco ntsoov pib qeeb thiab maj mam nce qhov kev siv ntawm koj cov kev tawm dag zog. Yog tias koj hnov ​​​​mob lossis tsis xis nyob, nres qhov kev tawm dag zog, thiab xav nrhiav kev tawm tswv yim los ntawm kws kho mob lossis kws kho mob.

Yuav ua li cas kev sau ntawv tso? Ko taw thiab pob qij txha tig Stretch?

• Standing Ankle Rolls: Cov qauv no xav kom koj sawv ntsug, nqa ib ko taw tawm hauv av, thiab dov koj pob taws mus rau ntau qhov kev qhia.
• Toe Point thiab Flex: Thaum zaum los yog sawv, ncab koj txhais ceg, taw koj cov ntiv taw deb ntawm koj lub cev, ces flex lawv ntawm koj, rov hais dua cov lus no ntau zaus.
• Pob Tawb-Ntoe Pob Zeb: Sawv nrog ko taw hip-dav sib nrug thiab maj mam txav mus rau pem hauv ntej ntawm koj cov ntiv taw, tom qab ntawd rov qab rau hauv koj pob taws, tig koj pob taws thaum koj txav mus.
• Resistance Band Ankle Stretch: Qhov no suav nrog kev siv cov hlua tiv thaiv qhwv ib ncig ntawm koj txhais ko taw thaum koj txav koj txhais taw thiab pob taws mus rau qhov sib txawv ntawm qhov kev tawm tsam.

Yuav ntawm li cas kev caij kab mob los tso tso Ko taw thiab pob qij txha tig Stretch?

• Toe Curls : Cov ntiv taw curls ua haujlwm ntawm cov leeg me hauv koj txhais taw, uas feem ntau tsis quav ntsej hauv lwm yam kev tawm dag zog. Los ntawm kev ntxiv dag zog rau cov leeg no, koj tuaj yeem txhim kho cov txiaj ntsig ntawm Ko Taw thiab Pob Tawb Sib Nqus Stretch los ntawm kev txhim kho koj txhais taw tag nrho lub zog thiab yoog raws.
• Heel-to-Toe Taug kev: Qhov kev tawm dag zog no txhim kho koj qhov sib npaug thiab kev sib koom tes, uas yog qhov tseem ceeb rau txhua qhov kev txav ntawm lub cev. Nws ua tiav Cov Tawv thiab Pob Tawb Sib Nqus Stretch los ntawm kev tsom mus rau tib cov leeg nqaij, yog li txhim kho koj lub cev tag nrho qis zog thiab txav mus los.