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Seated Calf Stretch

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Nqeeb Ib hliKev siv muag: Calves
Cov khoom sivcua licas de kev txhij
Ib tej VajGastrocnemius
Ib tej Vaj themSoleus
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Ntawm sijhawv cov koom tes tawv paub

Introduction rau tso Seated Calf Stretch

Lub Rooj Zaum Calf Stretch yog ib qho kev tawm dag zog yooj yim tab sis zoo tsim los txhim kho kev yoog raws thiab txo cov leeg nruj hauv cov nyuj. Nws yog qhov zoo tagnrho rau cov neeg ncaws pob, cov tib neeg uas siv sijhawm ntev ntawm lawv ko taw, lossis ib tus neeg uas muaj kev tsis xis nyob los yog txhav. Kev koom ua ke qhov kev ncab no rau hauv koj qhov niaj hnub tuaj yeem pab tiv thaiv kev raug mob, txhim kho kev ua kis las, thiab txhawb nqa kev noj qab haus huv ntawm lub cev.

Qhia txog: Lub thibkis Step-by-Step Seated Calf Stretch

  • Khoov ib lub hauv caug thiab tso ob txhais taw ntawm cov ceg khoov rau sab hauv ntawm tus ncej puab ntawm cov ceg txuas ntxiv.
  • Nce mus rau pem hauv ntej nrog ob txhais tes thiab sim kov cov ntiv taw ntawm sab ceg, ua kom koj nraub qaum ncaj.
  • Tuav txoj haujlwm no li ntawm 30 vib nas this, hnov ​​​​qhov ncab ntawm lub plab mog ntawm cov ceg txuas ntxiv.
  • Tso lub ncab thiab rov ua cov txheej txheem nrog rau lwm ceg.

Nruab ntxaug ntawv Seated Calf Stretch

  • Siv phuam los yog Band: Loop ib txoj phuam los yog cov hlua tiv thaiv ib ncig ntawm koj txhais taw. Tsis txhob tuav koj cov ntiv taw ncaj qha vim qhov no tuaj yeem ua rau mob. Rub lub phuam los yog band rau koj thaum ua kom koj lub hauv caug ncaj. Qhov no yuav tsum tsim kom muaj kev sib haum xeeb hauv koj cov leeg nqaij.
  • Tswj Kev txav: Tsis txhob dhia lossis txav nrawm uas tuaj yeem ua rau cov leeg mob lossis raug mob. Xwb, xyuas kom meej tias koj maj mam rub lub phuam los yog band rau koj.
  • Tuav thiab tso tawm: Tuav lub ncab li 20-30 vib nas this, ces tso tawm. Rov ua qhov no ntau zaus. Ib qho yuam kev yog tsis tuav lub stretch ntev txaus, los yog tuav nws ntev heev. Ob leeg tuaj yeem ua rau qis qis qis lossis muaj peev xwm raug mob.

Seated Calf Stretch FAQs

Tuaj nov cuag Seated Calf Stretch?

Yog lawm, cov neeg pib tshiab tuaj yeem ua qhov Sead Calf Stretch ce. Nws yog ib qho kev tawm dag zog yooj yim thiab zoo los txhim kho kev yoog raws thiab txo cov leeg nruj. Nov yog ib txoj hauv kev yooj yim ua nws: 1. Zaum hauv pem teb nrog koj ob txhais ceg txuas rau pem hauv ntej ntawm koj. 2. Mus rau pem hauv ntej ntawm ob txhais tes thiab sim kov koj cov ntiv taw. Yog tias koj ncav tsis tau koj cov ntiv taw, tsis txhob txhawj. Tsuas ncav cuag li koj ua tau thaum ua kom koj ob txhais ceg ncaj. 3. Koj yuav tsum xav tias qhov ncab ntawm koj cov leeg pob txha. Tuav txoj haujlwm no li 20-30 vib nas this. 4. Rov ua qhov txheej txheem no 2-3 zaug. Nco ntsoov, nws yog ib qho tseem ceeb kom koj lub nraub qaum ncaj thiab tsis txhob thawb koj tus kheej kom nruj. Lub hom phiaj yog kom hnov ​​​​qhov ncab maj mam, tsis mob. Yog tias koj muaj mob lossis raug mob, nws yog ib lub tswv yim zoo los sab laj nrog tus kws kho mob ua ntej pib kev tawm dag zog tshiab.

Yuav ua li cas kev sau ntawv tso? Seated Calf Stretch?

  • Seated Calf Stretch with a Resistance Band: Qhov no version zoo ib yam li cov phuam stretch, tab sis koj siv ib tug tiv thaiv band. Cov kab hluav taws xob tiv thaiv muab ntau qhov nro, tso cai rau kev sib sib zog nqus.
  • Seated Calf Stretch on a Step: Qhov kev hloov pauv no suav nrog zaum ntawm ntug ntawm ib kauj ruam nrog koj lub luj taws dai ntawm ntug. Tom qab ntawd koj rub koj lub luj tshib kom ncab koj cov pob txha.
  • Seated Calf Stretch nrog Foam Roller: Rau qhov kev hloov pauv no, koj zaum hauv pem teb nrog koj ob txhais ceg txuas ntxiv thiab tso cov npuas npuas rau hauv qab koj cov nyuj. Tom qab ntawd koj dov koj cov calves hla lub foam roller kom ncab thiab zaws cov leeg.
  • Seated Calf Stretch nrog Pob Tawb Flexion: Qhov kev hloov pauv no suav nrog zaum nrog koj ob txhais ceg txuas ntxiv thiab flexing

Yuav ntawm li cas kev caij kab mob los tso tso Seated Calf Stretch?

  • Standing Calf Raises: Qhov kev tawm dag zog no ntxiv dag zog rau cov leeg nqaij. Los ntawm kev sib hloov ntawm kev ncab thiab kev ua kom muaj zog, koj tuaj yeem txhim kho qhov yooj yim thiab lub zog ntawm koj cov calf, uas tuaj yeem txhim kho cov txiaj ntsig ntawm Seated Calf Stretch.
  • Achilles Stretch: Qhov kev tawm dag zog no tshwj xeeb yog tsom rau Achilles leeg, uas yog sib txuas nrog cov leeg nqaij. Los ntawm kev ua kom koj cov leeg Achilles hloov tau, koj tuaj yeem pab tiv thaiv kev raug mob ntawm calf thiab txhim kho cov txiaj ntsig ntawm Seated Calf Stretch.

Cov ntawv cov tuam tsev muaj kev khiav Seated Calf Stretch

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