Quadriceps dag stretch
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Quadriceps dag stretch
Quadriceps dag ncab yog ib qho kev tawm dag zog uas feem ntau tsom rau kev ua kom yooj yim thiab lub zog hauv quadriceps, cov leeg nqaij loj nyob rau pem hauv ntej ntawm tus ncej puab. Nws yog qhov tsim nyog rau cov tib neeg ntawm txhua theem kev tawm dag zog, suav nrog cov neeg ncaws pob uas nrhiav kev txhim kho lawv cov kev ua tau zoo thiab cov neeg rov qab los ntawm kev raug mob lossis kev nyuaj siab. Kev koom ua ke qhov kev ncab no rau hauv koj qhov niaj hnub tuaj yeem pab tiv thaiv kev raug mob yav tom ntej, txhim kho kev sib npaug thiab kev sib koom tes, thiab txhim kho tag nrho lub cev lub zog thiab kev ua siab ntev.
Qhia txog: Lub thibkis Step-by-Step Quadriceps dag stretch
- Tuav rov qab thiab tuav lub pob taws ntawm koj txhais ceg saum toj, rub nws ntawm koj lub pob tw.
- Khaws koj lub nraub qaum ncaj thiab koj lub duav ruaj khov, xyuas kom lawv tsis txhob thim rov qab.
- Tuav txoj hauj lwm no li ntawm 30 vib nas this, hnov qhov ncab ntawm koj tus ncej puab.
- Tso tawm thiab rov ua qhov kev tawm dag zog ntawm sab nraud.
Nruab ntxaug ntawv Quadriceps dag stretch
- Txoj Kev Ncaj Ncees Zoo: Khoov ib lub hauv caug thiab ncav cuag rov qab los tuav koj txhais taw lossis pob taws. Xyuas kom koj lub hauv caug tsis splayed rau sab tab sis nyob rau hauv txoj kab nrog koj lub duav. Qhov no yuav pab txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau pob txha
- Siv lub pluaj yog xav tau: Yog tias koj ncav tsis tau koj txhais ko taw, siv lub pluaj lossis phuam qhwv koj pob taws. Tsis txhob straining koj lub caj dab lossis lub xub pwg nyom kom ncav cuag koj txhais taw, vim nws tuaj yeem ua rau raug mob.
- Gradual Deepening: Rub koj txhais ko taw ntawm koj lub pob tw kom txog thaum koj hnov txog koj lub quadriceps. Tsis txhob ua yuam kev ntawm rub lub zog los yog nrawm heev uas tuaj yeem ua rau cov leeg rub lossis tsim kua muag. Cov
Quadriceps dag stretch FAQs
Tuaj nov cuag Quadriceps dag stretch?
Yog lawm, cov neeg pib tshiab tuaj yeem ua qhov Quadriceps dag dag zog. Nws yog ib txoj hauv kev zoo rau ncab cov leeg hauv pem hauv ntej ntawm koj tus ncej puab. Nov yog ib daim ntawv qhia yooj yim ntawm yuav ua li cas: 1. Puag ntawm koj sab. 2. Khoov koj lub hauv caug sab saum toj thiab tuav koj txhais taw nrog koj txhais tes saum toj, rub koj pob taws ntawm koj lub pob tw. 3. Khaws koj lub duav kom ruaj khov thiab koj lub hauv caug taw ncaj nraim rau pem hauv ntej. 4. Tuav rau 15-30 vib nas this thiab tom qab ntawd hloov sab. Nco ntsoov ua kom koj lub zog qeeb thiab tswj tau, thiab tsis txhob thawb koj lub cev mus rau qhov mob. Nws yog ib txwm xav tias maj mam ncab, tab sis nws yuav tsum tsis txhob mob. Yog tias koj tsis paub meej txog koj daim ntawv lossis yog qhov kev tawm dag zog yog qhov zoo rau koj, nws yog qhov zoo tshaj los sab laj nrog tus kws tshaj lij.
Yuav ua li cas kev sau ntawv tso? Quadriceps dag stretch?
- Standing Quadriceps Stretch: Sawv ntsug, tuav ib qho kev txhawb nqa yog tias tsim nyog, khoov ib ceg rov qab thiab tuav koj pob taws, rub nws ntawm koj lub pob tw kom ncav lub quadriceps.
- Lub Sij Hawm Quadriceps Stretch: Puag ntawm koj sab, tuav tus taw saum toj ntawm koj txhais ceg thiab rub nws ntawm koj lub pob tw. Khaws lwm txhais ceg ncaj thiab koj lub duav ruaj khov kom ncav lub quadriceps.
- Lub Prone Quadriceps Stretch: Pw ca ntawm koj lub plab, khoov ib ceg thiab ncav cuag rov qab los tuav koj pob taws. Maj mam rub koj txhais taw ntawm koj lub pob tw kom ncav lub quadriceps.
- Lub hauv caug Quadriceps Stretch: Lub hauv caug ntawm ib lub hauv caug, nrog rau lwm tus ko taw tiaj tus hauv av
Yuav ntawm li cas kev caij kab mob los tso tso Quadriceps dag stretch?
- Lunges: Lunges ua hauj lwm lub quadriceps nyob rau hauv ib tug me ntsis txawv txoj kev tshaj li dag stretch, muab ib tug ntau dynamic workout uas complements lub static stretching ntawm lub quads.
- Leg Press: Qhov kev tawm dag zog no tseem tsom rau quadriceps, thiab los ntawm kev ntxiv qhov hnyav, nws ua tiav cov quadriceps dag ncab los ntawm kev tsim cov leeg nqaij ntxiv rau qhov yooj.
Cov ntawv cov tuam tsev muaj kev khiav Quadriceps dag stretch
- Lub cev hnyav quadriceps stretch
- Thigh ntxiv dag zog
- Quadriceps dag stretch workout
- Bodyweight exercises rau ncej puab
- Quadriceps stretching niaj hnub
- Kev tawm dag zog lub cev hnyav rau quadriceps
- dag quad stretch ce
- Thigh nqaij stretching ce
- Kev ua haujlwm hauv tsev rau quadriceps
- Lub cev hnyav quad ntxiv dag zog