Spine Stretch
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Spine Stretch
Spine Stretch yog ib qho kev tawm dag zog zoo uas tsom mus rau kev txhim kho kev yoog raws, txhawb nqa lub cev zoo dua, thiab txo qhov mob rov qab. Nws yog qhov kev xaiv zoo tshaj plaws rau cov tib neeg ntawm txhua qib kev qoj ib ce, tshwj xeeb tshaj yog cov uas siv sij hawm ntev zaum los yog muaj kev ua neej nyob sedentary. Los ntawm kev sib koom ua ke qhov kev tawm dag zog no rau hauv lawv txoj haujlwm niaj hnub, cov tib neeg tuaj yeem txhim kho lawv cov leeg txha caj qaum, nce kev txav mus los, thiab tswj kev ntxhov siab, yog li txhim kho lawv txoj kev noj qab haus huv tag nrho.
Qhia txog: Lub thibkis Step-by-Step Spine Stretch
- Ua pa kom tob thiab thaum koj exhale, maj mam pib ntshiv rau pem hauv ntej ntawm koj lub duav, ua kom koj tus txha nraub qaum ncaj thiab elongated.
- Mus txog koj txhais tes ntawm koj txhais taw kom deb li deb li koj tuaj yeem ua tsis tau rov qab, tsom mus kov koj cov ntiv taw.
- Tuav qhov ncab rau ob peb feeb, txuas ntxiv ua pa tob thiab hnov qhov ncab ntawm koj tus txha nraub qaum thiab hamstrings.
- Maj mam tsa koj lub cev rov qab mus rau qhov chaw pib thaum koj nqus pa, thiab rov ua qhov kev tawm dag zog rau qhov xav tau ntawm kev rov ua dua.
Nruab ntxaug ntawv Spine Stretch
- Koom Nrog Koj Cov Tub Ntxhais: Lwm qhov yuam kev yog tsis koom nrog cov leeg nqaij zoo. Yuav kom ncab koj tus txha nraub qaum kom zoo, koj yuav tsum koom nrog koj cov leeg hauv plab. Xav txog kev rub koj lub plab khawm ntawm koj tus txha nraub qaum thiab tuav qhov kev koom tes no thoob plaws hauv kev tawm dag zog.
- Tsis txhob Rush: Tus txha nraub qaum tsis yog ib qho kev tawm dag zog uas yuav tsum tau maj. Siv koj lub sijhawm maj mam ncab thiab flex koj tus txha nraub qaum, hnov txog txhua qhov vertebra txav. Kev nrawm nrawm tuaj yeem ua rau mob lossis raug mob.
- Ua pa tswj: ua pa kom zoo yog qhov tseem ceeb rau qhov kev tawm dag zog no. Ua pa tob tob thaum koj zaum siab, thiab exhale thaum koj ncab rau pem hauv ntej, xav txog koj tus txha nraub qaum
Spine Stretch FAQs
Tuaj nov cuag Spine Stretch?
Yog lawm, cov neeg pib tuaj yeem ua qhov kev tawm dag zog qaum. Txawm li cas los xij, lawv yuav tsum pib maj mam thiab ua tib zoo kom tsis txhob raug mob. Tej zaum nws yuav muaj txiaj ntsig zoo kom muaj tus kws qhia lossis tus kws kho mob lub cev coj lawv los ntawm kev tawm dag zog thawj zaug kom paub meej tias daim ntawv tsim nyog. Ib yam li txhua qhov kev tawm dag zog, nws tseem ceeb heev kom mloog koj lub cev thiab tsis txhob thawb hnyav yog tias koj tsis xis nyob lossis mob.
Yuav ua li cas kev sau ntawv tso? Spine Stretch?
- Spine Stretch with a Twist: Qhov no version ntxiv ib qho kev sib tw rau cov leeg txha caj qaum, pab txhawb kev yoog raws thiab lub zog hauv obliques thiab sab nraub qaum.
- Spine Stretch on Stability Ball: Siv lub pob ruaj khov rau qhov kev ncab no tso cai rau kev sib sib zog nqus thiab pab txhim kho kev sib npaug thiab ruaj khov.
- Standing Spine Stretch: Qhov kev hloov no yog ua kom sawv ntsug thiab koom nrog khoov rau pem hauv ntej ntawm lub duav, tso cai rau lub ntiajteb txawj nqus los pab kom tob zuj zus ntawm koj tus txha nraub qaum.
- Spine Stretch with a Resistance Band: Kev sib xyaw ua ke ntawm cov hlua khi rau hauv qhov ncab tuaj yeem pab txhawb kev ncab thiab kev ua tau zoo, muab kev sib sib zog nqus rau cov leeg ntawm tus txha nraub qaum.
Yuav ntawm li cas kev caij kab mob los tso tso Spine Stretch?
- Bird-Dog qoj ib ce ntxiv rau tus txha nqaj qaum raws li nws tsis tsuas yog ncab tus txha nraub qaum tab sis kuj ntxiv dag zog rau cov tub ntxhais thiab sab nraub qaum, txhim kho kev ruaj ntseg thiab sib npaug uas yog qhov tseem ceeb rau kev noj qab nyob zoo.
- Tus Menyuam Pose yog lwm qhov kev tawm dag zog zoo uas ua ke nrog Spine Stretch vim tias nws muab qhov sib sib zog nqus, so kom txaus rau sab nraub qaum, lub duav, ncej puab, thiab pob taws, pab txo qis hauv qaum thiab txhawb nqa kev noj qab haus huv ntawm tus txha caj qaum.
Cov ntawv cov tuam tsev muaj kev khiav Spine Stretch
- Spine Stretch qoj ib ce
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- Spine Stretching routine
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- Rov qab cov leeg muaj zog
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