Taw thiab Pob Tawb Sab rau Sab Nraud

• Nqeeb Ib hli: Kev siv muag: Calves
• Cov khoom siv: cua licas de kev txhij

Introduction rau tso Taw thiab Pob Tawb Sab rau Sab Nraud

Ko Taw thiab Pob Tawb Sab rau Sab Nraud Stretch yog ib qho kev tawm dag zog uas tsim los ua kom muaj zog thiab muaj zog hauv cov ko taw thiab pob taws. Nws yog qhov kev xaiv zoo tshaj plaws rau cov neeg ncaws pob, seev cev, lossis txhua tus uas siv sijhawm ntau ntawm lawv ko taw lossis xav txhim kho lawv qhov sib npaug thiab ruaj khov. Los ntawm kev ua haujlwm ntev no, cov tib neeg tuaj yeem pab tiv thaiv kev raug mob, txhim kho lawv cov kev ua kis las, thiab txhim kho tag nrho cov ko taw thiab pob taws kev noj qab haus huv.

Qhia txog: Lub thibkis Step-by-Step Taw thiab Pob Tawb Sab rau Sab Nraud

• Tom qab ntawd, flex koj ob txhais taw thiab pob taws, taw koj cov ntiv taw ntawm koj lub cev.
• Maj mam txav koj ob txhais taw thiab pob taws mus rau sab, ua kom koj ob txhais ceg ncaj thiab nyob ruaj khov.
• Xyuas kom koj txav ntawm koj pob taws, tsis yog koj lub duav lossis lub hauv caug.
• Txuas ntxiv cov lus tsa suab no li 30 vib nas this mus rau ib feeb, ces so thiab rov ua dua li qhov xav tau.

Nruab ntxaug ntawv Taw thiab Pob Tawb Sab rau Sab Nraud

• Kho qhov chaw: Pib qhov kev tawm dag zog los ntawm kev zaum hauv pem teb nrog koj ob txhais ceg txuas rau pem hauv ntej ntawm koj. Khaws koj nraub qaum ncaj thiab tsis txhob slouching. Txoj hauj lwm no yuav pab koj ncab koj ob txhais taw thiab pob taws kom zoo yam tsis tau straining koj nraub qaum.
• Tswj Kev txav: Thaum txav koj ob txhais taw thiab pob taws mus rau sab, nco ntsoov ua li ntawd kom tswj tau. Tsis txhob txav ceev, jerky vim tias cov no tuaj yeem ua rau pob txha lossis mob. Hloov chaw, tsom mus rau qeeb, txhob txwm txav txav uas tso cai rau koj kom hnov ​​​​qhov ncab.
• Tsis txhob overstretch: ncab mus rau qhov chaw me me, tsis mob. Yog tias koj hnov ​​mob, koj tab tom ncab dhau lawm. Overstretching tuaj yeem ua rau raug mob rau koj cov leeg thiab ligaments.
• Kev xyaum tsis tu ncua

Taw thiab Pob Tawb Sab rau Sab Nraud FAQs

Tuaj nov cuag Taw thiab Pob Tawb Sab rau Sab Nraud?

Yog lawm, cov neeg pib tuaj yeem ua Cov Tawv thiab Pob Tawb Sab rau Sab Nraud Stretch. Qhov kev tawm dag zog no yog qhov yooj yim thiab tsis tas yuav muaj kev tawm dag zog siab. Raws li nrog txhua qhov kev tawm dag zog, nws yog ib qho tseem ceeb uas yuav tsum tau pib maj mam thiab maj mam nce ntxiv kom tsis txhob raug mob. Yog tias muaj qhov tsis xis nyob lossis mob, nws raug nquahu kom tso tseg kev tawm dag zog thiab sab laj nrog kws kho mob lossis kws kho mob.

Yuav ua li cas kev sau ntawv tso? Taw thiab Pob Tawb Sab rau Sab Nraud?

• Sim Ua Cov Ncauj Ncauj Ncauj Ncauj: Sawv ntsug ntawm phab ntsa nrog koj txhais tes ntawm phab ntsa ntawm qhov muag theem, tom qab ntawd tso ib txhais ko taw qab rau lwm tus thiab maj mam khoov koj sab nraub qaum kom ncab koj pob taws thiab ko taw.
• Lwm qhov kev hloov pauv yog Kev Taug Kev Heel-rau-Toe: Taug kev maj mam ntawm txoj kab ncaj nraim, tso koj lub pob taws ncaj qha rau pem hauv ntej ntawm koj cov ntiv taw ntawm lwm ko taw kom ncab koj pob taws thiab ko taw.
• Lub Toe Raise, Point, thiab Curl: Zaum saum lub rooj zaum, tsa koj txhais taw tawm hauv pem teb, thiab tom qab ntawd txav koj cov ntiv taw kom ncab koj pob taws thiab ko taw.
• Thaum kawg, koj tuaj yeem ua Resistance Band Foot Flex: Zaum hauv pem teb nrog koj ob txhais ceg ncaj, qhwv ib txoj hlua tiv thaiv ib ncig ntawm koj txhais taw, thiab maj mam rub rov qab los ncab koj pob taws thiab ko taw.

Yuav ntawm li cas kev caij kab mob los tso tso Taw thiab Pob Tawb Sab rau Sab Nraud?

• Toe Curls: Los ntawm kev ntxiv dag zog rau cov leeg hauv koj txhais taw, ntiv taw curls tuaj yeem pab txhim kho kev sib npaug thiab kev ruaj ntseg, ua kom muaj zog ntawm sab rau sab los ntawm kev txhim kho kev tswj thiab ntau yam ntawm kev txav thaum lub sij hawm ncab.
• Pob Tawb Lub voj voog: Qhov kev tawm dag zog no txhim kho pob taws kev txav mus los thiab yoog raws, ntxiv rau sab mus rau sab ncab los ntawm kev ua kom sov ntawm qhov sib koom ua ke thiab ua kom nws ntau ntawm cov lus tsa suab, uas tuaj yeem ua rau kev ncab zoo dua.