Ntev li cas koj yuav zaum nyob rau hauv ib tug twine thiab tsis txhob ua mob rau koj tus kheej?

Yog li koj twb txiav txim siab los ua lawv ncab. Ib tug tsim nyog lo lus nug tshwm sim txog ntau npaum li cas koj yuav ua tau tawg. Kws txawj tsis pom zoo mus tsuag tsuag nrog rau qhov no, raws li unnaturally sai ncab ntawm cov leeg thiab tendons rau txhua yam zoo yuav tsis tau.

Yuav pib mus txhais li cas yog ib tug "twine". Qhov no xyov ce, ncab nqaij, ligaments. Nws nruab nrab yog cov hauj lwm ntawm lub cev, nyob rau lub ob txhais ceg yog bred nyob rau hauv txawv kev qhia thaum uas tig mus rau hauv lub cev (longitudinal) los yog perpendicular thereto (transverse).

Li ntawd, rau ntau npaum li cas koj yuav ua lub tawg, txhua sij rau lawv tus kheej. Muaj cov neeg uas los ntawm qhov yog saj zawg zog thiab muaj ib tug zoo kev ncab, tau kawm los tsis tu ncua kev koom tes nyob rau hauv cov kev ua si, thiab muaj cov neeg tuaj tshiab. Cuaj kaum, lub siab tawv thiab ua hauj lwm rau koj tus kheej yuav muab ib qho zoo heev tshwm sim. Cia li tsis txhob tos rau nws nyob rau hauv ob peb hnub.

Qhuav tuaj yeej ib txwm ua tau tau sai sai, ua yuam kev yog ntau npaum li cas koj yuav ua tau tawg los ntawm kev kos. Txhua yam nws muaj nws lub sij hawm, thiab lub tseem ceeb tshaj plaws ntawm no - tsis txhob maj, thiab ib tug systematic mus kom ze.

Qhov tseem ceeb tshaj plaws nyob rau hauv tej workout - sov li. Ncab - yog tsis muaj exception. Nws yog tsim nyog los npaj rau cov nqaij ntshiv thiab ligaments rub, txwv tsis pub koj yuav tau tiag raug mob. Nws yog yog li ntawd tsim nyog los ua ib tug ib nrab-teev them nyiaj ua ntej ncab.

Sov li? Zoo, tam sim no koj tau yam xyuam xim koom nyob rau hauv ncab. Thaum cov tawg, ntawm chav kawm, yuav tsis ua hauj lwm. Yuav kom qhov no kawg, tsim tshwj xeeb ce rub cov nqaij. Ntawm no yog cov ntsiab sawv daws yuav:

• Zaum-sawv, ib ceg ncaj thiab muab tso rau ib cag, rolls maj mam los ntawm ko taw mus rau ko taw. Ua tsawg kawg yog 10 repetitions ua pa yuav tsum tiaj tus, txawm li cas los, raws li cov rov qab.
• Zaum rau hauv pem teb. Kom koj rov qab ncaj, rub ncaj ob txhais ceg pem hauv ntej tsim ib qho kaum sab xis ntawm 90 degrees. Ua raws li cov npog tas ib ce mus rau sab xis thiab sab laug ntawm lub ntiv taw lem.
• Tau down rau ib lub hauv caug. Tsom nyob rau lwm yam ko taw, luj tshib bent rov qab, ua rau ib sab nws siab tshaj plaws. Kom koj rov qab ncaj, maj mam ua raws li.
• Zaum rau hauv pem teb, txuas tus taw, hauv caug kis apart. Ce yog dab tsi koj yuav tsum kov hauv pem teb nrog koj lub hauv caug. Koj muaj peev xwm pab tau koj tus kheej, so nws ob txhais tes rau ntawm nws lub hauv caug. Ua raws li ntseeg nkaws, tshee, kom koj rov qab ncaj.
• Tej kwv duav theem, cia cia ib tug ceg. Ua raws li cia lub slopes, sim kov hauv pem teb nrog nws txhais tes. Nyob rau txhua ceg yog pom zoo kom ua 10-15 tilts.
• Zaum nyob rau hauv ib tug transverse los yog longitudinal tawg, kom deb li deb li sai tau. Koj yuav pom koj cov qib ntawm kev ncab, uas yuav qhia tau ntau npaum li cas koj yuav ua tau tawg, raws li nyob rau hauv lub npaj txhij rau cov nqaij ntshiv thiab ligaments. Raug txim nws caj npab, ib tug me ntsis tsis xis nyob yuav ua tau, tab sis tus mob yuav tsum tsis txhob yuav muaj zog dhau. Hnov lub lightness, koj muaj peev xwm maj ua ntxaum cog.

Rov no ce tsawg kawg yog txhua txhua lwm hnub, qhov tshwm sim yuav tsis txhob tos ntev.

Tsis txhob hnov qab hais tias nws tsis yog ib txwm pab tau mus koom rau hauv ncab. Yog hais tias koj muaj kev raug mob ob txhais ceg, txha nqaj kab mob, kub siab, cov pob txha lov nyob rau hauv cov pob txha los yog pob txha lov, yuav tsis ua li cas.

Nyob rau hauv xaus, nws yog ib nqi recalling tias qhov tseeb ntau npaum li cas koj yuav ua tau tawg, yog txiav txim ib lub zuj zus. Thiab thaum nws nyob ntawm qhov xwm ntawm cov ntaub ntawv thiab lub cev muaj zog, raws li zoo raws li kev noj qab nyob. Hmoov zoo!