Stretching yog ib qho tseem ceeb tshaj plaws ntawm kev qoj ib ce.Rau cov gym goer, ncab txhawb nqa ob hom kev sib txuas hauv lub cev: fascia thiab tendons / ligaments.Tendons thiab ligaments yog cov ntaub so ntswg tseem ceeb hauv lub cev, thiab ncab nthuav dav ntau yam ntawm kev cog lus ntawm cov leeg thiab cov leeg kom tiv thaiv kev raug mob kis las thiab txhawb kev loj hlob.Tsis tas li ntawd, ncab kuj tseem muaj txiaj ntsig los txo cov leeg mob, tiv thaiv cov leeg nqaij, so lub cev thiab lub siab, thiab txo kev ntxhov siab.
A, Lub luag haujlwm ntawm kev ncab thaum qoj ib ce
1, ncab tuaj yeem txhim kho cov ntshav ncig, txo cov leeg nro thiab txhav, thiab muaj txiaj ntsig ntawm kev txhim kho cov leeg mob.
2, txhawm rau txhawb cov leeg nqaij fibers kom rov ua kom zoo dua qub, thiab txo cov leeg nqaij.
3, tshem tawm cov leeg nqaij qaug zog, thiab ua kom cov leeg rov zoo.
4, lub cev maj mam hloov ntawm lub xeev ntawm kev tawm dag zog mus rau lub xeev ntsiag to, muab lub cev tawm tswv yim zoo.
5, Txhawb cov ntshav reflux, thiab pab tshem tawm tag nrho cov qaug zog ntawm lub cev, kom tus neeg ncaws pob sai sai tshem tawm qaug zog.
6, Txhawb kev so ntawm lub cev thiab lub siab, muab qhov zoo thiab xis nyob.
7, pab tswj cov leeg zoo elasticity thiab ncab ntev.
8, ncab kom cov leeg elasticity yog qhov tseem ceeb rau kev txo qis kev raug mob kis las thiab tiv thaiv cov leeg nqaij.
9, Txhim kho lub cev kev sib koom tes thiab yoog raws.
10 、 Txhim kho lub cev lub cev, tsim qhov tseeb upright yooj yim lub cev.
Qhov thib ob, qhov tsis zoo ntawm kev tsis ncab tom qab qoj ib ce
1, cov nyhuv ntawm cov rog ua me me
Yog tias koj xav kom poob rog los ntawm kev tawm dag zog cov phooj ywg, tsis txhob ncab tom qab kev cob qhia, ua rau cov leeg nqaij tsis muaj zog, cov nyhuv ntawm cov rog yuav raug txo kom tsawg, thiab cov leeg nqaij ncab, tuaj yeem ua kom cov leeg nqaij thiab ncab, txhawb cov leeg nqaij, ua kom zoo dua. cov nyhuv ntawm kev tawm dag zog, cov nyhuv poob yuav zoo dua.
2, tsis yog qhov zoo rau cov leeg kab rov qab thiab lub cev shaping
Kev ncab tom qab kev tawm dag zog tuaj yeem txhim kho tag nrho cov leeg nqaij sib koom ua ke, ua kom muaj txiaj ntsig zoo rau cov leeg nqaij rov qab thiab kev loj hlob, thiab txhim kho qhov nrawm ntawm shaping, nqaij softness, thiab elasticity yog qhov zoo tshaj plaws, ncab tuaj yeem txhim kho cov nqaij mos mus rau qee qhov, thiab pab koj ua kom zoo nkauj. ntau hluas, nquag cev nqaij daim tawv.
3, calves thiab lwm qhov ntawm cov tuab tuab
Tsis txhob ua ncab tom qab kev tawm dag zog, nws yog ib qho yooj yim uas ua rau cov leeg tsis muaj zog stretching muaj peev xwm, thiab yooj yim poob.Piv txwv li, kev khiav tsis tau ncab, nws yuav ua rau cov menyuam mos ua kom tuab thiab tuab, lossis lwm yam kev cob qhia tom qab tsis ncab yuav ua rau rov qab ua kom tuab, caj npab tuab, thiab lwm yam. Kev ncab tom qab kev cob qhia tuaj yeem ncab cov leeg txhav, kom cov ntshav. ntws yog unimpeded, kom tsis txhob thickening los yog thickening ntawm lub cev qhov chaw, kom lub cev kab yog ntau kua thiab zoo meej.
4 、 Txhawb lub cev mob
Kev tawm dag zog mus sij hawm ntev tom qab tsis ncab, cov leeg yuav nyob rau hauv ib qho kev cog lus, lub zog hauv zos yuav loj, thiab nyob rau hauv lub sij hawm ntev, nws yuav tsim o, cov metabolic pov tseg tshiab tsis tuaj yeem tshem tawm tam sim ntawd, thiab yuav maj mam nce mus rau. cov khoom no, yog li ua rau cov leeg nqaij qaug zog hauv cov khoom no, thiab txawm tias kev raug mob kis las, tsis yog nyuaj rau kev kawm txuas ntxiv, tab sis kuj ua rau raug mob lub cev.Yog li ntawd, ncab tsis yog tsuas yog tus yuam sij rau kev txhim kho cov leeg nqaij, lossis tsis txhob raug mob tab sis yog ib qho kev tiv thaiv tseem ceeb.
5, cuam tshuam kev noj qab haus huv ntawm lub cev
Kev tawm dag zog mus sij hawm ntev tom qab tsis ua qhov ncab, cov leeg yuav poob elasticity, nws yooj yim ua rau hunchback, ib feem ntawm lub cev tuab, tuab thiab lwm yam teeb meem ntawm lub cev, thiab cov leeg tsis muaj elasticity yuav ua rau tawv nqaij thiab hnyav kev ua si, tsis tsuas yog yuav ua rau lub cev muaj zog. pob qij txha cuam tshuam, kev cuam tshuam ntau dhau yuav ua rau superimpose, dhau sijhawm, nws yuav ua rau raug mob thiab mob.Mob yuav nyob rau hauv lem ua rau cov nqaij ntshiv tiv thaiv spasm, ntxiv intensifying nqaij nro, ib tug vicious vajvoog generated.
Yog li ntawd, ncab tom qab qoj ib ce yog qhov tsim nyog heev, ncab yuav zoo li yooj yim, tab sis qhov tseeb, qhov yuav tsum tau muaj siab heev.
Peb, lub sij hawm ntawm stretching ce
Cov nyhuv ntawm ncab ntawm lub sijhawm sib txawv yog txawv.
1, ua ntej kev cob qhia ncab
Kev ncab ua ntej kev cob qhia yuav pab kom cov leeg muaj zog, txhim kho cov ntshav khiav, txhim kho tus nqi ntawm cov khoom xa tuaj thiab metabolic pov tseg tus nqi, thiab tiv thaiv kev raug mob kis las.Cov leeg hauv lub xeev txias yuav tsum tsis txhob ncab, ua ntej ncab yuav tsum yog 3 mus rau 5 feeb ntawm tag nrho lub cev sov so.
2. Stretching thaum lub sij hawm kev cob qhia
Stretching thaum lub sij hawm kev cob qhia tuaj yeem pab tiv thaiv cov leeg nqaij thiab txhawb kev tawm ntawm cov metabolism hauv khib nyiab (lactic acid, thiab lwm yam).
3 、 Tom qab kev cob qhia ncab
Kev ncab tom qab kev cob qhia pab kom so thiab txias cov leeg thiab txhawb kev tawm ntawm cov metabolism hauv cov khib nyiab (lactic acid, thiab lwm yam).
Plaub, hom stretching
1, Static stretching
Static stretching yog txoj hauv kev zoo tshaj plaws ntawm kev ncab, nws yog qhov yooj yim heev, khaws ib txoj hauj lwm ncab, tuav 15-30 vib nas this, so ib pliag, thiab tom qab ntawd ua qhov txuas ntxiv.Static stretching pab kom so thiab txias cov leeg thiab tsim nyog tom qab kev cob qhia.Static stretching ua ntej los yog thaum lub sij hawm kev cob qhia yuav txo cov theem ntawm kev txav mus los thiab cuam tshuam rau kev cob qhia cov nyhuv.
2, Dynamic stretching
Dynamic stretching, raws li lub npe implies, yog kom dynamic nyob rau hauv stretching.Dynamic stretching tuaj yeem pab cov neeg ua si hauv gym tuav lub cev kub ntawm lub cev, pab txhim kho lub cev hloov tau yooj yim, thiab tiv thaiv kev raug mob kis las, tsim nyog ua ntej thiab thaum kawm.Cov ceg viav vias yog cov dynamic stretches, qhov twg ob txhais ceg yog swung rov qab mus rau hauv kev tswj, qeeb yam.
Hauv cov ntsiab lus, qhov tseem ceeb ntawm kev ncab yog qhov tsis txaus ntseeg, ntxiv rau qhov tseem ceeb ntawm kev ncab, tab sis kuj tseem yuav ncab lub cev txoj hauj lwm, kev siv zog, sij hawm, thiab pes tsawg zaus kom ua tiav cov txiaj ntsig zoo tshaj plaws.
Post lub sij hawm: May-04-2023