Qhib Phau Ntawv Stretch

• Nqeeb Ib hli: n, u, l, l
• Cov khoom siv: cua licas de kev txhij

Introduction rau tso Qhib Phau Ntawv Stretch

Qhib Phau Ntawv Stretch yog ib qho kev tawm dag zog uas tsim los txhim kho thoracic txav thiab lub xub pwg yooj yim. Nws yog qhov zoo tagnrho rau cov tib neeg uas feem ntau koom nrog kev ua ub ua no uas yuav tsum muaj lub cev txav mus los, xws li cov neeg ncaws pob, cov neeg ua haujlwm hauv chaw ua haujlwm, lossis ib tus neeg uas muaj kev mob nraub qaum. Los ntawm kev koom nrog qhov kev tawm dag zog no rau hauv koj qhov niaj hnub, koj tuaj yeem txhim kho koj lub cev, txo qhov mob rov qab, thiab txhawb kev sib koom tes ntawm lub cev.

Qhia txog: Lub thibkis Step-by-Step Qhib Phau Ntawv Stretch

• Nqa koj txhais tes tawm mus rau ntawm koj ob sab, tsim T-puab nrog koj lub cev, nrog koj ob txhais tes tig upwards.
• Khaws koj lub hauv caug ua ke, maj mam txo lawv mus rau ib sab thaum tig koj lub taub hau mus rau sab nraud.
• Tuav txoj haujlwm no li 20-30 vib nas this, hnov ​​​​qhov ncab hauv koj lub hauv siab thiab sab nraub qaum.
• Maj mam rov qab koj lub hauv caug thiab lub taub hau mus rau qhov chaw, tom qab ntawd rov ua qhov ncab ntawm sab nraud.

Nruab ntxaug ntawv Qhib Phau Ntawv Stretch

• Kho lub cev zoo: Muab koj tus kheej tso kom raug ua ntej pib qhov kev tawm dag zog. Puag ntawm koj ib sab nrog koj lub hauv caug khoov thiab stacked, thiab koj txhais caj npab txuas rau pem hauv ntej ntawm koj nrog koj txhais tes ua ke. Nov yog txoj haujlwm pib rau Qhib Phau Ntawv Tshaj Tawm. Cov cwj pwm tsis raug tuaj yeem ua rau tsis muaj zog ncab thiab txawm raug mob.
• Tswj Movement: Thaum ua qhov ncab, xyuas kom koj txav tau qeeb thiab tswj tau. Rushing los ntawm kev tawm dag zog los yog siv lub zog txav tuaj yeem ua rau raug mob. Thaum koj tig koj lub cev sab sauv, tuav koj lub hauv caug thiab sim ua kom lawv kov hauv pem teb. Qhov no yuav pab koj tau txais qhov siab tshaj plaws hauv koj tus txha nqaj qaum.
• Ua pa kom raug: Ua pa yog qhov tseem ceeb ntawm txhua qhov kev tawm dag zog, thiab

Qhib Phau Ntawv Stretch FAQs

Tuaj nov cuag Qhib Phau Ntawv Stretch?

Yog lawm, cov neeg pib tuaj yeem ua qhov Open Book Stretch ce. Nws yog ib qho kev tawm dag zog thiab ua tau zoo uas pab txhim kho kev txav mus los ntawm sab nraub qaum thiab lub xub pwg nyom. Txawm li cas los xij, zoo li lwm yam kev tawm dag zog, nws yog ib qho tseem ceeb kom pib qeeb thiab xyuas kom meej daim ntawv kom tsis txhob raug mob. Yog tias nws ua rau muaj mob lossis tsis xis nyob, nws raug pom zoo kom nres thiab nrhiav kev tawm tswv yim los ntawm tus kws kho mob.

Yuav ua li cas kev sau ntawv tso? Qhib Phau Ntawv Stretch?

• Lub Liing Open Book Stretch: Cov ntawv no xav kom koj pw ntawm koj sab nraub qaum nrog koj lub hauv caug khoov thiab ko taw ncaj nraim rau hauv pem teb, ces koj twist koj lub cev mus rau ib sab, ua kom koj lub xub pwg nyom rau hauv av.
• Qhib Phau Ntawv Stretch nrog Resistance Band: Hauv qhov kev hloov pauv no, koj siv cov hlua tiv thaiv qhwv ib ncig ntawm koj txhais taw thaum ua haujlwm qhib phau ntawv ncab kom ntxiv qhov nro thiab ua kom qhov ncab tau zoo.
• Qhib Phau Ntawv Stretch nrog Foam Cov Menyuam: Koj ua cov phau ntawv qhib kev nthuav dav tab sis nrog cov npuas npuas tso rau hauv koj lub hauv caug txhawm rau txhim kho qhov ncab thiab txhim kho kev sib npaug.
• Qhib Phau Ntawv Stretch nrog Pob Tawb Nyhav: Qhov kev hloov pauv no suav nrog kev hnav pob luj taws los ntxiv kev tiv thaiv thiab ua kom lub ncab, ua rau nws nyuaj thiab ua tau zoo.

Yuav ntawm li cas kev caij kab mob los tso tso Qhib Phau Ntawv Stretch?

• Qhov kev tawm dag zog "Thoracic Spine Rotation" txhawb nqa Phau Ntawv Qhib Stretch los ntawm kev tsom mus rau tib thaj chaw ntawm lub cev - lub thoracic qaum - thiab pab txhim kho kev sib hloov txav, uas yog qhov tseem ceeb rau kev ua tau zoo ntawm Open Book Stretch.
• "Cat-Camel Stretch" yog lwm qhov kev tawm dag zog rau Open Book Stretch raws li nws txhawb nqa txha nraub qaum thiab tuaj yeem pab kom yooj yim rau txhua qhov nro lossis txha nraub qaum, txhim kho tag nrho cov txiaj ntsig ntawm Open Book Stretch.