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Peroneals Stretch

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Nqeeb Ib hliKev siv muag: Calves
Cov khoom sivLufudu
Ib tej VajGastrocnemius
Ib tej Vaj themSoleus
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Ntawm sijhawv cov koom tes tawv paub

Introduction rau tso Peroneals Stretch

Peroneals Stretch yog ib qho kev tawm dag zog tshwj xeeb uas tsim los ua kom yooj yim dua thiab txo qhov nro ntawm cov leeg nqaij, nyob rau sab nraud ntawm sab ceg. Nws yog tshwj xeeb tshaj yog haum rau cov neeg ncaws pob, khiav, lossis cov tib neeg uas siv sijhawm ntev ntawm lawv txhais taw, vim nws tuaj yeem pab tiv thaiv kev raug mob thiab txhim kho tag nrho cov ceg. Los ntawm kev koom tes nrog Peroneals Stretch rau hauv lawv txoj haujlwm niaj hnub, cov tib neeg tuaj yeem txhim kho lawv qhov sib npaug, ruaj khov, thiab kev txav mus los, ua rau nws yog ib qho tseem ceeb rau kev noj qab haus huv hauv lub cev.

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

  • Hla koj pob taws sab xis hla koj lub hauv caug sab laug, tso sab tes xis ntawm sab xis.
  • Maj mam rub sab xis taw ntawm koj lub xub pwg sab laug, kom ntseeg tau tias koj xis nyob nrog sab nraud ntawm koj sab ceg thiab pob taws.
  • Tuav qhov ncab no li 20-30 vib nas this, ces tso tawm.
  • Rov ua cov kauj ruam tib yam rau sab laug ko taw, kom tswj tau daim ntawv kom zoo thiab tsis txhob overstretch.

Nruab ntxaug ntawv Peroneals Stretch

  • Tswj Movement: Thaum ua qhov Peroneals stretch, xyuas kom koj txav tau qeeb thiab tswj tau. Tsis txhob dhia lossis dhia, vim qhov no tuaj yeem ua rau cov leeg mob lossis raug mob. Hloov chaw, maj mam flex thiab taw koj txhais taw kom xis nyob raws sab nraud ntawm koj sab ceg.
  • Consistent Pressure: Siv lub zog sib xws thaum ncab Peroneals. Qhov no tuaj yeem ua tiav los ntawm kev siv koj txhais tes maj mam rub koj txhais taw ntawm koj. Tsis txhob siv lub zog ntau dhau vim qhov no tuaj yeem ua rau overstretching thiab muaj peev xwm raug mob.
  • Kev ua pa: Nco ntsoov tswj tus qauv ua pa tsis tu ncua thoob plaws hauv kev tawm dag zog. Ua pa thaum koj pib ncab

Peroneals Stretch FAQs

Tuaj nov cuag Peroneals Stretch?

Yog lawm, cov neeg pib tuaj yeem ua Peroneals Stretch ce. Txawm li cas los xij, nws tseem ceeb heev kom pib maj mam thiab maj mam kom tsis txhob raug mob. Yog tias ua tau, nws tuaj yeem muaj txiaj ntsig kom muaj tus kws tshaj lij lossis tus kws kho mob lub cev qhia koj cov txheej txheem kom raug los xyuas kom meej tias koj ua qhov kev tawm dag zog kom raug. Nco ntsoov ua kom sov ua ntej ncab thiab tsis txhob ncab mus rau qhov mob.

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

  • Standing Peroneal Stretch: Sawv ntsug thiab hla koj ko taw cuam tshuam tom qab koj txhais ko taw, maj mam khoov koj lub hauv caug thaum tuav koj lub luj taws rau hauv av kom ncab koj cov peroneals.
  • Lateral Ankle Stretch: Qhov kev hloov pauv no suav nrog kev sawv ntsug thiab tig koj txhais ko taw mus rau sab hauv, tom qab ntawd tso koj lub cev hnyav rau ntawm ko taw kom ncab cov leeg nqaij.
  • Supine Peroneal Stretch: Puag koj lub nraub qaum nrog koj ob txhais ceg txuas ntxiv, nqa koj txhais ceg thiab siv koj txhais tes maj mam rub koj txhais taw ntawm koj lub cev, ncab cov peroneals.
  • Phab ntsa Peroneal Stretch: Sawv ntsug ntawm phab ntsa, nthuav koj ob txhais ceg tom qab koj nrog koj cov ntiv taw taw rau sab hauv, ces maj mam txav mus rau hauv phab ntsa kom ncab cov leeg nqaij.

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

  • Pob Tawb Pob Tawb: Cov pob qij txha pob qij txha txhim kho qhov ntau ntawm cov lus tsa suab hauv pob qij txha, uas tuaj yeem pab ua kom cov pob qij txha tau zoo dua los ntawm kev txhim kho koj pob qij txha tag nrho thiab kev txav mus los.
  • Toe Flex thiab Point: Qhov kev tawm dag zog no ua haujlwm cov leeg ntawm sab xub ntiag thiab sab nraub qaum ntawm koj ob txhais ceg, nrog rau cov peroneals, uas tuaj yeem txhim kho cov txiaj ntsig ntawm cov peroneals ncab los ntawm kev txhawb nqa cov leeg nqaij sib npaug thiab ua kom yooj yim ntawm sab ceg.

Cov ntawv cov tuam tsev muaj kev khiav Peroneals Stretch

  • "Peroneals Stretch nrog hlua"
  • "Liab Exercise rau Calves"
  • "Calves Stretching siv hlua"
  • "Peroneals Stretch txuj ci"
  • "Txoj hlua-raws li Calves Exercise"
  • "Yuav ua li cas ua Peroneals Stretch"
  • "Peroneals hlua Stretch rau Calves"
  • "Liab Workout rau Calf Muscles"
  • "Peroneals Stretching Exercise"
  • "Stretching Calves nrog hlua"