Spinal Stretch
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Spinal Stretch
Spinal Stretch yog ib qho kev tawm dag zog zoo tsim los txhim kho kev yoog raws, txhim kho lub cev, thiab txo qhov mob rov qab los ntawm kev tsom mus rau cov leeg hauv koj nraub qaum thiab qaum. Nws yog qhov tsim nyog rau cov tib neeg ntawm txhua qib kev qoj ib ce, tshwj xeeb tshaj yog cov neeg uas siv sij hawm ntau zaum los yog muaj lub cev tsis zoo. Kev koom tes nrog qhov kev tawm dag zog no rau hauv koj txoj haujlwm niaj hnub tuaj yeem pab tswj kev noj qab haus huv ntawm tus txha caj qaum, txhim kho lub cev sib npaug, thiab tuaj yeem txo qhov kev pheej hmoo ntawm cov teeb meem rov qab.
Qhia txog: Lub thibkis Step-by-Step Spinal Stretch
- Khoov koj lub hauv caug sab xis thiab tso koj txhais ko taw ncaj nraim rau hauv pem teb ntawm sab nraum koj lub hauv caug sab laug.
- Muab koj sab tes xis tso rau hauv pem teb hauv qab koj rau kev txhawb nqa, ces ntswj koj lub cev mus rau sab xis thiab qhwv koj sab caj npab ntawm koj sab xis hauv caug.
- Tuav txoj haujlwm no rau 20 mus rau 30 vib nas this, tsom ntsoov rau kev ua kom koj tus txha nraub qaum ncaj thiab tig los ntawm koj lub hauv paus.
- Maj mam tso qhov twist, ncaj koj ob txhais ceg, thiab rov ua qhov kev tawm dag zog ntawm lwm sab.
Nruab ntxaug ntawv Spinal Stretch
- Khaws Daim Ntawv Kom Zoo: Ib qho yuam kev uas tib neeg ua yog tsis tuav daim ntawv kom raug thaum ua tus txha nraub qaum. Koj lub nraub qaum yuav tsum ncaj, thiab koj yuav tsum xav tias qhov ncab ntawm koj tus txha nraub qaum, tsis yog hauv koj txhais tes lossis ob txhais ceg. Yog tias koj xav tias nyuaj rau lwm qhov, koj yuav tsis nyob hauv txoj haujlwm zoo.
- Tsis txhob maj : Lwm qhov yuam kev yog rushing los ntawm kev ncab. Nws tsis yog hais txog sai npaum li cas koj tuaj yeem ua tau, tab sis yuav ua li cas zoo. Siv koj lub sijhawm thiab tsom mus rau kev xav tias qhov ncab hauv koj tus txha nraub qaum.
- Tsis txhob overstretch: Nws yog ib qho tseem ceeb kom tsis txhob thawb koj lub cev hnyav dhau thaum ua tus txha nraub qaum. Yog tias koj hnov mob, nres
Spinal Stretch FAQs
Tuaj nov cuag Spinal Stretch?
Yog lawm, cov neeg pib tshiab tuaj yeem ua qhov kev tawm dag zog txha caj qaum. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tsum tau ua kom qeeb thiab xyuas kom meej daim ntawv kom tsis txhob raug mob. Tej zaum nws yuav pab tau kom muaj tus kws qhia lossis tus kws paub txog kev coj noj coj ua thaum pib. Tsis tas li ntawd, yog tias koj muaj ib qho mob rov qab los yog txha nraub qaum, nws raug nquahu kom sab laj nrog kws kho mob lossis tus kws kho mob lub cev ua ntej pib qhov kev tawm dag zog tshiab.
Yuav ua li cas kev sau ntawv tso? Spinal Stretch?
- Standing Spinal Stretch: Sawv ntsug ncaj nrog ob txhais taw hip-dav sib nrug, khoov koj lub hauv caug me ntsis thiab khoov koj lub cev rau pem hauv ntej, tso cai rau koj lub taub hau los dai rau qhov chaw so ntawm tus txha caj qaum.
- Tus Menyuam Pose Spinal Stretch: Hauv qhov kev hloov pauv no, koj txhos caug rau hauv pem teb, zaum rov qab ntawm koj lub luj taws, thiab ncav koj txhais tes rau pem hauv ntej, ncab koj tus txha nraub qaum thaum koj so koj lub hauv pliaj rau hauv pem teb.
- Cat-Cow Spinal Stretch: Qhov kev hloov pauv no yog ua tiav ntawm txhua plaub, qhov twg koj hloov pauv ntawm arching koj nraub qaum (cat pose) thiab tso koj lub plab downward (cow pose), uas stretches thiab flexes tus txha nraub qaum.
- Supine Spinal Twist: Qhov no suav nrog pw ntawm koj sab nraub qaum, kos ib lub hauv caug rau hauv koj lub hauv siab thiab maj mam coj nws hla koj lub cev
Yuav ntawm li cas kev caij kab mob los tso tso Spinal Stretch?
- Tus Menyuam Pose: Qhov no yoga poses ntxiv rau Spinal Stretch vim nws maj mam txuas cov leeg hauv qab, pab txhawb kev ntxhov siab thiab txhawb nqa kev noj qab haus huv ntawm tus txha caj qaum.
- Cobra Pose : Qhov no yoga poses ntxiv rau Spinal Stretch los ntawm kev ntxiv dag zog rau cov leeg nyob rau hauv qis nraub qaum thiab ua kom cov txha nraub qaum, uas tuaj yeem txhim kho cov txiaj ntsig ntawm Spinal Stretch.
Cov ntawv cov tuam tsev muaj kev khiav Spinal Stretch
- Stability pob txha caj qaum stretch
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- Spinal stretch workout
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- Spinal flexibility ce siv pob stability
- Stability pob workouts rau spinal stretch
Cov cuab yeej rau qhov kev ua si no
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