Ko taw thiab pob qij txha tig Stretch
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Ko taw thiab pob qij txha tig Stretch
Ko Taw thiab Pob Tawb Sib Nqus Stretch yog ib qho kev tawm dag zog zoo tsim los txhim kho kev yoog raws, ntxiv dag zog rau cov leeg, thiab txhim kho ntau yam ntawm kev txav ntawm koj txhais taw thiab pob taws. Nws yog qhov zoo tagnrho rau cov neeg ncaws pob, cov tib neeg rov qab los ntawm ko taw lossis pob taws raug mob, lossis ib tus neeg xav txhim kho lawv tag nrho cov ko taw kev noj qab haus huv thiab sib npaug. Kev koom tes hauv qhov kev tawm dag zog no tuaj yeem pab tiv thaiv kev raug mob, txo qhov tsis xis nyob hauv ko taw thiab pob taws, thiab pab txhawb kev ua haujlwm zoo dua hauv ntau yam kev ua ub no.
Qhia txog: Lub thibkis Step-by-Step Ko taw thiab pob qij txha tig Stretch
- Nqa koj txhais taw sab xis tawm hauv av, ua kom koj txhais ceg khoov ntawm lub hauv caug.
- Maj mam tig koj txhais taw mus rau hauv ib lub voj voog, txav koj pob taws mus kom deb li deb raws li nws yuav yooj yim mus.
- Ua qhov kev sib hloov no 10 zaug clockwise, ces hloov thiab tig 10 zaug counterclockwise.
- Rov ua tib yam txheej txheem nrog koj txhais ko taw sab laug, ua kom muaj kev sib npaug sib npaug rau ob leeg pob taws.
Nruab ntxaug ntawv Ko taw thiab pob qij txha tig Stretch
- Kev Cwj Pwm Zoo: Thaum ua tus taw thiab pob taws rotation stretch, xyuas kom koj zaum los yog sawv hauv lub cev kom raug. Yog tias sawv, koj txhais ko taw yuav tsum sib nrug ntawm lub duav dav, thiab yog tias zaum, zaum ncaj nraim tsis muaj slouching. Lub cev tsis zoo tuaj yeem ua rau lub cev tsis muaj zog thiab muaj peev xwm raug mob.
- Tswj Kev txav: Tig koj ob txhais taw thiab pob taws maj mam thiab tswj tau. Rushing qhov kev sib hloov los yog yuam koj ob txhais taw thiab pob taws kom tig dhau lawv qhov kev txav ntawm lub cev tuaj yeem ua rau muaj pob txha lossis mob.
- Ua pa tsis tu ncua: Nco ntsoov ua kom tsis tu ncua, ua pa tsis tu ncua thoob plaws qhov ncab. Tuav koj ua tsis taus pa tuaj yeem ua rau muaj kev ntxhov siab hauv koj lub cev, ua rau qhov ncab tsis zoo thiab ua rau tsis xis nyob lossis raug mob.
- Tsis tu ncua
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. Qhov kev tawm dag zog no yooj yim thiab tuaj yeem ua tau los ntawm cov neeg ntawm txhua qib kev qoj ib ce. Nws yog ib txoj hauv kev zoo los txhim kho kev yooj yim thiab kev txav mus los ntawm ob txhais taw thiab pob taws. Nov yog qhov koj ua: 1. Zaum xis ntawm lub rooj zaum nrog koj txhais taw tiaj tus hauv pem teb. 2. Nqa ib txhais ko taw tawm hauv pem teb thiab tig koj txhais taw hauv ib ncig. Ua li no 10 zaug hauv ib qho kev taw qhia, tom qab ntawd hloov thiab ua 10 kev sib hloov hauv lwm qhov kev taw qhia. 3. Rov ua ib yam nrog rau lwm tus ko taw. 4. Koj tuaj yeem tig ob txhais taw tib lub sijhawm yog tias koj xis nyob. Nco ntsoov, nws yog ib qho tseem ceeb uas yuav tsum mloog koj lub cev thiab tsis txhob thawb koj tus kheej ntau dhau. Yog tias koj hnov qhov tsis xis nyob lossis mob, nres qhov kev tawm dag zog.
Yuav ua li cas kev sau ntawv tso? Ko taw thiab pob qij txha tig Stretch?
- Standing Ankle Rolls: Sawv ntsug ncaj thiab nqa ib ko taw tawm hauv av. Tig koj txhais ko taw hauv ib lub voj voog, tom qab ntawd hloov cov lus qhia thiab rov ua dua nrog lwm tus ko taw.
- Pleev Pob Tawb Kev Sib Tw: Pw ca ntawm koj sab nraub qaum nrog ib txhais ceg txuas ntxiv mus. Tig koj txhais ko taw hauv ib lub voj voog, tom qab ntawd hloov cov lus qhia thiab rov ua dua nrog lwm ceg.
- Resistance Band Ankle Rotations: Zaum hauv pem teb nrog koj ob txhais ceg txuas ntxiv. Qhwv ib txoj hlua tiv thaiv ib ncig ntawm koj txhais ko taw thiab maj mam rub cov hlua thaum koj tig koj txhais taw hauv ib ncig.
- Yoga pob luj taws rotations: Nyob rau hauv ib tug zaum yoga txoj hauj lwm, ncua ib ceg thiab tig koj txhais taw nyob rau hauv ib ncig. Hloov cov lus qhia thiab rov ua dua nrog lwm tus ko taw.
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 cov leeg ntawm koj txhais taw thiab cov ntiv taw, uas yog txuas nrog rau koj pob taws. Los ntawm kev ntxiv dag zog rau cov leeg no, koj tuaj yeem txhim kho koj qhov kev sib npaug thiab kev ruaj ntseg, txhawb kev cuam tshuam ntawm Ko Taw thiab Pob Tawb Kev Sib Tw.
- Pob Tawb Pumps: Qhov kev tawm dag zog no tsom rau cov leeg uas txav koj pob taws. Los ntawm kev ua qhov kev tawm dag zog no tsis tu ncua, koj tuaj yeem txhim kho koj pob taws qhov ntau ntawm cov lus tsa suab thiab kev yoog raws, uas ua raws li cov hom phiaj ntawm Ko Taw thiab Pob Tawb Kev Sib Tw.
Cov ntawv cov tuam tsev muaj kev khiav Ko taw thiab pob qij txha tig Stretch
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