Rooj Toe Flexor Thiab Ko Taw Everter Stretch
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Rooj Toe Flexor Thiab Ko Taw Everter Stretch
Lub Rooj Zaum Toe Flexor thiab Ko Taw Everter Stretch yog ib qho kev tawm dag zog zoo tsim los txhim kho kev yoog raws thiab lub zog ntawm ko taw thiab cov leeg hauv qab, uas tuaj yeem pab txo qhov mob ko taw thiab tiv thaiv kev raug mob. Nws yog qhov zoo tagnrho rau cov tib neeg uas nyob ntawm lawv ko taw rau lub sijhawm ntev, ncaws pob, lossis cov neeg rov qab los ntawm ko taw lossis sab ceg raug mob. Qhov kev tawm dag zog no yog qhov kev xaiv zoo rau txhua tus uas tab tom nrhiav txhim kho lawv qhov sib npaug, kev txav mus los, thiab kev noj qab haus huv ntawm ko taw tag nrho, thaum tseem tuaj yeem pab txhim kho kev ua kis las.
Qhia txog: Lub thibkis Step-by-Step Rooj Toe Flexor Thiab Ko Taw Everter Stretch
- Nqa koj txhais taw sab xis tawm hauv pem teb thiab txuas ntxiv rau pem hauv ntej ntawm koj, ua kom koj txhais ceg ncaj.
- Flex koj cov ntiv taw ntawm koj lub puab tsaig, tom qab ntawd taw tes kom deb ntawm koj, rov ua cov lus tsa suab no ob peb zaug kom ncab cov ntiv taw flexor cov leeg.
- Tom qab flexing thiab taw tes rau koj cov ntiv taw, tig koj txhais ko taw mus rau hauv ib lub clockwise kev taw qhia kom ncav lub ko taw everters, ces rov ua dua nyob rau hauv ib tug counter-clockwise kev taw qhia.
- Txo koj sab xis rov qab mus rau hauv pem teb thiab rov ua cov txheej txheem nrog koj txhais ko taw.
Nruab ntxaug ntawv Rooj Toe Flexor Thiab Ko Taw Everter Stretch
- Tswj Kev txav: Tsis txhob ua kom nrawm, txav txav. Hloov chaw, maj mam thiab maj mam flex koj cov ntiv taw thiab tig koj txhais ko taw rau sab hauv thiab sab nraud. Qhov kev tswj xyuas no yuav ua kom koj lub hom phiaj zoo ntawm cov leeg nqaij thiab tsis ua rau muaj kev ntxhov siab.
- Consistent Stretching: Tsis txhob maj lub ncab. Tuav txhua txoj hauj lwm tsawg kawg 10-30 vib nas this. Qhov no ua rau koj cov leeg lub sijhawm los so thiab ua kom ntev, uas ua rau kom yooj yim rau lub sijhawm.
- Gradual Intensity: Tsis txhob yuam koj txhais ko taw mus rau hauv ib qho ncab yog tias nws tsis xis nyob lossis mob. Pib nrog me ntsis ncab thiab maj mam nce qhov kev siv zog raws li koj qhov yooj yim dua. Overstretching tuaj yeem ua rau raug mob.
- Kev xyaum tsis tu ncua: Kom tau txais txiaj ntsig zoo tshaj plaws, ua qhov no tsis tu ncua.
Rooj Toe Flexor Thiab Ko Taw Everter Stretch FAQs
Tuaj nov cuag Rooj Toe Flexor Thiab Ko Taw Everter Stretch?
Yog lawm, cov neeg pib tshiab tuaj yeem ua lub Rooj Toe Flexor Thiab Foot Everter Stretch exercise. Qhov kev tawm dag zog no yooj yim heev thiab tsis tas yuav muaj cov cuab yeej tshwj xeeb. Nws tuaj yeem ua tiav txhua qhov chaw, ua rau nws xaiv zoo rau cov pib tshiab. Nov yog yuav ua li cas: 1. Zaum saum lub rooj zaum nrog koj txhais taw tiaj tus hauv pem teb. 2. Nqa koj txhais taw sab xis tawm hauv av thiab ncab koj cov ntiv taw thiab ko taw nce siab npaum li koj ua tau, tuav ob peb feeb. 3. Tam sim no, sim taw koj cov ntiv taw tawm sab nraud (nyob deb ntawm lwm ko taw), tuav ob peb feeb. 4. Thaum kawg, taw tes koj cov ntiv taw mus rau sab hauv (ntawm ko taw), tuav ob peb feeb. 5. Rov ua cov kauj ruam no nrog koj txhais ko taw laug. 6. Ua qhov no rau 10-15 repetitions ntawm txhua ko taw. Nco ntsoov, yog tias koj hnov mob thaum lub sijhawm ua haujlwm, nres tam sim ntawd. Nws yog ib lub tswv yim zoo los sab laj nrog tus kws kho mob lossis tus kws kho mob lub cev thaum pib ib ce tshiab
Yuav ua li cas kev sau ntawv tso? Rooj Toe Flexor Thiab Ko Taw Everter Stretch?
- Lub Rooj Towel Stretch yog ua tiav los ntawm kev zaum hauv pem teb nrog koj ob txhais ceg txuas ntxiv, tso ib daim phuam ncig koj cov ntiv taw, thiab maj mam rub cov phuam ntawm koj kom ncab koj cov ntiv taw flexors thiab ko taw everters.
- Lub Rooj Zaum Pob Tawb Roll Stretch suav nrog zaum ntawm lub rooj zaum thiab dov koj pob luj taws clockwise thiab counterclockwise, uas tseem tsom rau cov ntiv taw flexor thiab ko taw everter leeg.
- Lub luj tshib Stretch yog lwm qhov kev hloov pauv uas koj sawv ntsug ntawm phab ntsa nrog ib ko taw mus rau pem hauv ntej thiab lwm qhov txuas rov qab, tom qab ntawd tig mus rau pem hauv ntej kom ncab sab nraub qaum tus ntiv taw flexor thiab ko taw everter leeg.
- Lub Rooj Zaum Band Stretch suav nrog zaum hauv pem teb nrog koj ob txhais ceg txuas ntxiv, qhwv cov hlua tiv thaiv ib ncig ntawm koj cov ntiv taw, thiab maj mam rub cov hlua ntawm koj kom ncab koj cov ntiv taw flex
Yuav ntawm li cas kev caij kab mob los tso tso Rooj Toe Flexor Thiab Ko Taw Everter Stretch?
- Pob Tawb Pob Tawb: Cov pob qij txha hauv pob qij txha ntxiv rau Cov Ntiv Taw Flexor Thiab Ko Taw Everter Stretch raws li lawv txhawb kev yoog raws thiab ntau yam ntawm kev txav ntawm pob taws, pab npaj cov leeg rau kev ncab thiab txhim kho tag nrho cov ko taw.
- Seated Leg Lifts: Lub rooj zaum nqa nqa tau ntxiv rau Seated Toe Flexor Thiab Ko Taw Everter Stretch los ntawm kev ntxiv dag zog rau quadriceps thiab lub duav flexors, uas tuaj yeem pab tswj kom muaj kev sib raug zoo ntawm ceg thaum lub sij hawm ncab thiab txhim kho tag nrho lub cev qis zog thiab ruaj khov.
Cov ntawv cov tuam tsev muaj kev khiav Rooj Toe Flexor Thiab Ko Taw Everter Stretch
- Lub cev hnyav calf exercises
- Seated Toe Flexor workout
- Ko Taw Everter Stretch
- Calf nqaij stretching ce
- Bodyweight exercises rau calves
- Zaum ko taw stretches
- Toe Flexor thiab Foot Everter ce
- Home workouts rau calf nqaij
- Lub cev hnyav ce rau ko taw eversion
- Seated bodyweight calf stretch.