Sawv Shin Stretch
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Sawv Shin Stretch
Standing Shin Stretch yog ib qho kev tawm dag zog uas muaj txiaj ntsig zoo rau kev txhim kho kev yoog raws thiab txo qis qis hauv ob txhais ceg, tshwj xeeb tshaj yog cov shins thiab calf nqaij. Nws yog qhov zoo tagnrho rau cov neeg ncaws pob, ncaws pob, lossis cov tib neeg uas siv sijhawm ntev ntawm lawv txhais taw, pab txo qis pob qij txha thiab ko taw tsis xis nyob. Kev koom ua ke qhov kev ncab no rau hauv koj qhov niaj hnub tuaj yeem txhim kho koj qhov kev ua tau zoo, tiv thaiv kev raug mob, thiab txhawb nqa tag nrho lub cev kev noj qab haus huv.
Qhia txog: Lub thibkis Step-by-Step Sawv Shin Stretch
- Nqa koj txhais ko taw sab xis tawm hauv av, khoov ntawm lub hauv caug, thiab ncav cuag rov qab los tuav koj txhais taw sab saum toj nrog koj sab tes xis.
- Maj mam rub koj txhais taw ntawm koj lub pob tw kom ncab lub ci ntsa iab thiab pem hauv ntej ntawm koj tus ncej puab.
- Tuav txoj haujlwm no li ntawm 20 mus rau 30 vib nas this, ua kom koj lub cev ncaj thiab koj txhais ceg me ntsis khoov rau qhov sib npaug.
- Tso koj txhais taw thiab rov qab mus rau qhov chaw pib, tom qab ntawd rov ua qhov ncab nrog koj sab laug ceg.
Nruab ntxaug ntawv Sawv Shin Stretch
- Kev Tso Taw Qhia Kom Zoo: Muab tso rau sab saum toj ntawm koj ko taw ntawm qhov chaw ruaj khov tom qab koj, xws li lub rooj zaum lossis kauj ruam. Koj cov ntiv taw yuav tsum taw mus rau hauv qab. Tsis txhob tso koj txhais ko taw rau ntawm qhov chaw tsis ruaj khov lossis ntog kom tsis txhob poob qis thiab muaj peev xwm raug mob.
- Gradual Stretch: Maj mam txav mus rau pem hauv ntej kom hnov qhov ncab hauv koj lub puab tsaig. Tsis txhob yuam kom ncab lossis thaws, vim qhov no tuaj yeem ua rau cov leeg mob. Es tsis txhob, tsom rau ib tug maj, khov kho.
- Tuav thiab ua pa: Tuav lub ncab li 20-30 vib nas this thaum noj tob, ua pa qeeb. Tsis txhob tuav koj ua tsis taus pa vim qhov no tuaj yeem ua rau ntshav siab thiab txo qhov ua tau zoo ntawm kev ncab.
- Hloov Sab: Nco ntsoov
Sawv Shin Stretch FAQs
Tuaj nov cuag Sawv Shin Stretch?
Yog lawm, cov pib tshiab tuaj yeem ua qhov Standing Shin Stretch ce. Qhov kev tawm dag zog no yooj yim thiab tsis tas yuav muaj cov cuab yeej tshwj xeeb. Nws yog ib txoj hauv kev zoo rau ncab cov leeg nyob rau hauv pem hauv ntej ntawm koj sab ceg, lub npe hu ua cov leeg nqaij leeg lossis cov tibialis anterior. Txawm li cas los xij, zoo li txhua yam kev tawm dag zog, nws tseem ceeb heev uas yuav tsum siv daim ntawv thiab cov txheej txheem kom tsis txhob raug mob. Yog tias koj tsis paub meej, nws yog ib lub tswv yim zoo los sab laj nrog kws kho mob lossis kws kho lub cev.
Yuav ua li cas kev sau ntawv tso? Sawv Shin Stretch?
- Lub hauv caug Shin Stretch: Hauv qhov version no, koj txhos caug ntawm ib lub hauv caug thiab maj mam nias rau saum koj txhais taw rau hauv av, ncab pem hauv ntej ntawm koj lub puab tsaig.
- Phab ntsa Shin Stretch: Qhov no suav nrog kev sawv ntsug deb ntawm phab ntsa thiab khoov koj lub hauv caug, tso koj cov ntiv taw rau ntawm phab ntsa thiab koj pob taws rau hauv av kom ncab lub ci ntsa iab.
- Foam Roller Shin Stretch: Rau qhov kev hloov pauv no, koj siv lub tshuab ua npuas ncauj hauv qab koj lub shins, dov rov qab mus rau zaws thiab ncab cov leeg.
- Yoga-Based Shin Stretch: Qhov no suav nrog poses zoo li Downward Dog lossis Extended Triangle pose, uas tuaj yeem muab kev ncab zoo rau cov leeg nqaij.
Yuav ntawm li cas kev caij kab mob los tso tso Sawv Shin Stretch?
- Pob Tawb Lub voj voog: Pob luj taws lub voj voog tuaj yeem ntxiv rau Sawv Ntxov Shin Stretch los ntawm kev ua kom muaj ntau qhov kev txav ntawm pob taws pob taws. Qhov kev txav mus los no tuaj yeem txhim kho qhov ua tau zoo ntawm lub shin stretch thiab txo qhov kev pheej hmoo ntawm kev raug mob.
- Taug kev Lunges: Taug kev lunges ua haujlwm tawm tag nrho lub cev hauv qab, suav nrog lub ci ntsa iab, ua kom lub ntsej muag ci ntsa iab los ntawm kev tsim lub zog thiab kev ua siab ntev hauv cov leeg pob txha, uas tuaj yeem pab tiv thaiv shin splints thiab lwm yam kev raug mob ntawm lub ntsej muag.
Cov ntawv cov tuam tsev muaj kev khiav Sawv Shin Stretch
- Bodyweight calf exercises
- Shin stretch workout
- Standing calf stretch
- Bodyweight exercises rau calves
- Shin zog ce
- Qis ceg stretches
- Calf nqaij workout tom tsev
- Standing shin stretch cov txheej txheem
- Lub cev hnyav shin stretch
- Tsis muaj khoom siv calf workout