Taw thiab Pob Tawb Stretch

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

Introduction rau tso Taw thiab Pob Tawb Stretch

Cov Tawv thiab Pob Tawb Stretch yog ib txoj hauv kev zoo uas feem ntau tsom rau cov leeg nqaij, ligaments, thiab pob qij txha hauv koj txhais taw thiab pob taws, txhim kho kev yooj yim thiab lub zog. Qhov kev tawm dag zog no yog qhov zoo tagnrho rau cov neeg ncaws pob, khiav, seev cev lossis txhua tus uas siv sijhawm ntau ntawm lawv ko taw, vim nws tuaj yeem pab tiv thaiv kev raug mob thiab txo qhov tsis xis nyob ntawm ko taw thiab pob taws. Cov tib neeg yuav xav ua qhov kev ncab no txhawm rau txhim kho kev txav mus los, txo qhov kev pheej hmoo ntawm kev nyuaj siab, thiab txhawb nqa tag nrho ko taw kev noj qab haus huv.

Qhia txog: Lub thibkis Step-by-Step Taw thiab Pob Tawb Stretch

• Maj mam rub koj txhais taw mus rau pem hauv ntej, taw koj cov ntiv taw kom deb ntawm koj lub cev kom deb li deb koj tuaj yeem yooj yim mus.
• Tuav txoj hauj lwm no li ntawm 20-30 vib nas this, zoo nkaus li maj mam ncab ntawm koj pob taws thiab arches ntawm koj txhais taw.
• Tom ntej no, flex koj ob txhais taw los ntawm rub koj cov ntiv taw rov qab los ntawm koj lub cev, rov tuav rau 20-30 vib nas this kom rub lub nraub qaum ntawm koj pob taws.
• Rov ua cov kauj ruam no rau ob peb lub voj voog, saib xyuas kom tsis txhob overstretch lossis ua rau mob.

Nruab ntxaug ntawv Taw thiab Pob Tawb Stretch

• Lub Cev Muaj Zog: Xyuas kom koj tuav lub cev zoo thaum ua haujlwm ntawm ko taw thiab pob taws. Sawv siab nrog koj txhais taw hip-dav sib nrug thiab koj qhov hnyav sib npaug ntawm ob txhais taw. Tsis txhob txav deb dhau mus rau pem hauv ntej lossis rov qab, vim qhov no tuaj yeem ua rau koj cov leeg thiab ua rau raug mob.
• Gradual Stretching: Thaum ncab koj ob txhais taw thiab pob taws, nco ntsoov ua nws maj mam. Tsis txhob bouncing los yog ua jerky taw, uas yuav ua rau raug mob. Hloov chaw, tuav txhua qhov ncab li 20 mus rau 30 vib nas this, tso tawm, thiab tom qab ntawd rov ua dua.
• Mloog Koj Lub Cev: Txawm hais tias nws yog ib txwm xav tias maj mam rub lossis tsis xis nyob thaum ncab, koj yuav tsum tsis txhob hnov ​​​​qab txog qhov mob.

Taw thiab Pob Tawb Stretch FAQs

Tuaj nov cuag Taw thiab Pob Tawb Stretch?

Yog, beginners yeej ua tau ko taw thiab pob taws ncab. Cov kev tawm dag zog no feem ntau pom zoo rau cov neeg pib tshiab vim tias lawv tuaj yeem pab txhim kho kev yooj yim, txo cov leeg nqaij, thiab txo qis kev raug mob. Nws yog ib qho tseem ceeb uas yuav tau pib maj mam thiab maj mam nce qhov kev siv ntawm qhov ncab kom tsis txhob overstretching los yog raug mob rau cov leeg. Nws kuj yog ib lub tswv yim zoo rau cov neeg pib nrhiav kev tawm tswv yim los ntawm ib tus kws tshaj lij kom paub meej tias lawv tau ua qhov ncab kom raug.

Yuav ua li cas kev sau ntawv tso? Taw thiab Pob Tawb Stretch?

• Sawv Ntxov Nplaum Stretch: Sawv ntsug ntawm phab ntsa nrog ib ko taw nyob rau hauv pem hauv ntej ntawm lwm tus, tom qab ntawd tig mus rau pem hauv ntej kom koj lub pob taws rov qab rau hauv av kom ncab tus nyuj thiab pob taws.
• Tus Dog Downward Pose: Qhov no yoga pose tsis tsuas yog ncab koj cov leeg thiab nraub qaum, tab sis kuj koj ob txhais taw thiab pob taws thaum koj nias koj pob taws rau hauv pem teb.
• Lub phuam Foot Stretch: Zaum hauv pem teb nrog koj ob txhais ceg ncaj nraim rau pem hauv ntej ntawm koj, ces qhwv ib daim phuam ib ncig ntawm koj txhais taw thiab maj mam rub ntawm koj kom ncab koj txhais taw thiab pob taws.
• Lub luj tshib Stretch: Sawv ntsug nrog koj txhais tes ntawm ib phab ntsa, tso ib ko taw qab rau lwm tus, thiab maj mam thawb koj lub pob taws rov qab mus rau hauv pem teb kom ncav lub nraub qaum ntawm koj pob taws.

Yuav ntawm li cas kev caij kab mob los tso tso Taw thiab Pob Tawb Stretch?

• Toe Curls: Cov ntiv taw curls ua haujlwm cov leeg ntawm ko taw thiab cov ntiv taw, txhim kho lawv lub zog thiab yoog raws, uas ncaj qha ntxiv cov txiaj ntsig tau txais los ntawm Ko Taw thiab Pob Tawb Stretch.
• Pob Tawb Pob Tawb: Cov pob qij txha pob qij txha yog qhov zoo rau kev ua kom muaj ntau yam ntawm cov lus tsa suab thiab hloov tau yooj yim hauv pob taws, uas ua kom cov Tawv thiab Pob Tawb Stretch los ntawm kev txhawb nqa kev sib koom tes thiab txo qhov kev pheej hmoo ntawm kev raug mob.