Plantar Flexor Thiab Ko Taw Everter Stretch
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Plantar Flexor Thiab Ko Taw Everter Stretch
Plantar Flexor thiab Foot Everter Stretch yog ib qho kev tawm dag zog uas muaj txiaj ntsig tshwj xeeb rau kev txhim kho qhov yooj thiab lub zog ntawm pob taws thiab ko taw cov leeg, uas tuaj yeem pab tiv thaiv kev raug mob thiab txhim kho tag nrho ko taw. Qhov kev ncab no muaj txiaj ntsig tshwj xeeb rau cov neeg ncaws pob, seev cev, lossis cov tib neeg uas nyob ntawm lawv ko taw ntau, nrog rau cov neeg uas rov qab los ntawm ko taw lossis pob taws. Los ntawm kev koom ua ke qhov kev ncab no rau hauv lawv txoj haujlwm niaj hnub, cov tib neeg tuaj yeem txhim kho lawv qhov sib npaug, nrawm, thiab ruaj khov, ua rau nws muaj txiaj ntsig zoo ntxiv rau kev noj qab haus huv zoo.
Qhia txog: Lub thibkis Step-by-Step Plantar Flexor Thiab Ko Taw Everter Stretch
- Khoov koj lub hauv caug sab laug thiab tso koj txhais ko taw ncaj nraim rau hauv pem teb, thaum ua kom koj sab xis sab xis.
- Nce mus thiab tuav sab nraud ntawm koj txhais ko taw sab xis nrog koj sab tes xis.
- Maj mam rub koj txhais ko taw rau ntawm koj lub cev, tsom mus rub lub ntug sab nraud kom ncab koj txhais taw thiab pob taws.
- Tuav qhov ncab no li 20-30 vib nas this, tom qab ntawd hloov sab thiab rov ua qhov kev tawm dag zog nrog koj txhais ko taw.
Nruab ntxaug ntawv Plantar Flexor Thiab Ko Taw Everter Stretch
- ** Tsis txhob overstretching:** Overstretching tuaj yeem ua rau raug mob. Maj mam nce qhov ncab ntawm lub sij hawm es tsis txhob sim quab yuam koj txhais taw mus rau hauv qhov hnyav dua tam sim ntawd. Koj yuav tsum xav tias maj mam rub ntawm koj txhais ceg thiab calf, tsis mob.
- **Controlled Movements:** Nco ntsoov tias koj lub zog qeeb thiab tswj tau. Tsis txhob txav los yog txav ceev, uas tuaj yeem ua rau cov leeg thiab ua rau raug mob.
- ** Kev xyaum ua raws li kev cai:** Kev sib raug zoo yog qhov tseem ceeb ntawm kev pom kev txhim kho. Ua qhov no ncab ib feem ntawm koj li niaj zaus, ua nws ob peb zaug hauv ib lub lis piam.
- ** Ua pa tawm tswv yim: ** Nco ntsoov ua pa thaum lub sij hawm qoj ib ce. Tuav koj cov pa tuaj yeem nce ntxiv
Plantar Flexor Thiab Ko Taw Everter Stretch FAQs
Tuaj nov cuag Plantar Flexor Thiab Ko Taw Everter Stretch?
Yog lawm, cov neeg pib tshiab tuaj yeem ua qhov Plantar Flexor thiab Foot Everter Stretch ce. Qhov kev tawm dag zog no yooj yim thiab muaj txiaj ntsig zoo rau kev txhim kho kev yoog raws thiab lub zog hauv ko taw thiab pob taws. Txawm li cas los xij, zoo li txhua qhov kev tawm dag zog, nws yog ib qho tseem ceeb rau cov neeg pib pib qeeb thiab tsom mus rau daim ntawv kom tsis txhob muaj kev raug mob. Yog tias muaj kev tsis xis nyob lossis mob, nws yuav tsum raug tso tseg thiab sab laj nrog tus kws kho mob lub cev lossis tus kws kho mob.
Yuav ua li cas kev sau ntawv tso? Plantar Flexor Thiab Ko Taw Everter Stretch?
- Lub Phab Ntsa Push-Up Stretch: Qhov no suav nrog kev sawv ntsug li ob ko taw deb ntawm phab ntsa thiab tso koj txhais tes rau ntawm phab ntsa ntawm lub xub pwg siab, tom qab ntawd nce ib ko taw rov qab thiab thawb koj pob taws mus rau hauv av kom ncav ko taw everters.
- Lub Stair Stretch: Sawv ntawm tus ntaiv nrog koj lub luj taws dai ntawm ntug, tom qab ntawd txo koj lub luj taws hauv qab theem ntaiv kom ncav lub plantar flexors, thiab tom qab ntawd nqa lawv mus ncab ko taw everters.
- Lub Downward Dog Stretch: Qhov no yoga pose yuav tsum tso koj tus kheej ntawm tag nrho cov plaub, tom qab ntawd nqa koj lub duav thiab ncab koj ob txhais ceg, thawb koj pob taws mus rau hauv av kom ncab lub plantar flexors.
- Seated Toe-
Yuav ntawm li cas kev caij kab mob los tso tso Plantar Flexor Thiab Ko Taw Everter Stretch?
- Pob Tawb Lub voj voog: Qhov kev tawm dag zog no txhawb nqa kev txav mus los thiab hloov pauv ntawm pob taws pob taws, uas tuaj yeem txhim kho kev ua haujlwm ntawm Plantar Flexor thiab Foot Everter Stretch los ntawm kev ua kom lub pob qij txha txaus thiab npaj rau kev ncab.
- Seated Shin Stretch: Qhov no tsom rau cov leeg ntawm sab xub ntiag ntawm sab ceg, cov antagonists rau lub plantar flexors, thiab yog li ntxiv rau Plantar Flexor thiab Foot Everter Stretch los ntawm kev ua kom muaj zog thiab yoog raws hauv qab ceg.
Cov ntawv cov tuam tsev muaj kev khiav Plantar Flexor Thiab Ko Taw Everter Stretch
- Bodyweight calf exercises
- Plantar Flexor Stretch
- Ko Taw Everter Stretch
- Calves dag zog
- Bodyweight exercises rau calves
- Plantar Flexor thiab Foot Everter workouts
- Kev tawm dag zog hauv tsev rau cov leeg nqaij
- Lub cev hnyav Plantar Flexor Stretch
- Ko Taw Everter ce rau cov nyuj
- Lub cev hnyav workouts rau lub cev muaj zog