Yuav ua li cas zaum ntawm ib tug longitudinal twine thiab yog vim li cas koj xav tau

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Cov kev tawm dag zog muaj txiaj ntsig thiab cov lus qhia los pab koj kom tsis txhob ua yuam kev.

Yog vim li cas zaum ntawm ib tug longitudinal twine

Ua kom cov leeg elasticity txo qhov kev pheej hmoo ntawm kev raug mob

Nrog lub hnub nyoog, cov nqaij fibers ua tsis tshua muaj elastic, hla kev sib txuas yog tsim nyob rau hauv cov leeg, uas ua rau nws nyuaj rau cov parallel fibers txav. Tsis tas li ntawd, nyob rau lub sijhawm, cov leeg nqaij fibers ua ntau thiab ntau dua los ntawm cov ntaub so ntswg sib txuas, uas ua rau lawv nruj, txo qhov ntau ntawm kev txav thiab ua rau muaj kev pheej hmoo ntawm kev raug mob.

Los ntawm ncab cov leeg, koj tshem tawm cov kev sib txuas ntawm cov ntoo khaub lig, kho cov qauv qub. Stretching stimulates zus tau tej cov kua lubricating hauv cov ntaub so ntswg, uas ua rau cov nqaij ntshiv elastic.

Qhov no yog qhov tseem ceeb heev rau kev ua kis las uas muaj kev dhia thiab nrawm nrawm ntawm cov leeg nqaij thiab kev cog lus, piv txwv li, rau kev ncaws pob, ntaus pob, crossfit. Cov kev ua si no xav tau cov nqaij ntshiv txaus thiab cov leeg kom khaws thiab tso tawm ntau lub zog elastic.

Yog tias tus neeg ncaws pob tsis ua raws li cov leeg nqaij thiab cov leeg, cov kev xav tau rau lub zog nqus thiab kev qhia yuav dhau lub peev xwm ntawm cov leeg, uas tuaj yeem ua rau muaj kev raug mob.

Stretching txhim kho cov ntshav ncig

Hauv chav kawm ntawm txoj kev tshawb no, nws tau ua pov thawj tias nyob rau hauv tus txheej txheem ntawm ncab, antegrade thiab retrograde ntshav ntws nce, nrog rau cov concentration ntawm venous hemoglobin piv nrog rau thawj zaug.

Tom qab kev tawm dag zog, qhov ntim ntawm cov ntshav ncig thiab cov ntshav ntws hauv ob txhais ceg nce, tsis hais qhov kev siv ntawm qhov ncab. Tsis tas li ntawd, tom qab ncab, retrograde ntshav ntws tseem nce ntxiv, uas txhim kho cov ntaub so ntswg kev noj haus thiab muaj txiaj ntsig zoo rau cov leeg ntawm ob txhais ceg.

Stretching cov leeg iliopsoas pab tsim kom muaj lub cev zoo

Qhov thib peb yog vim li cas los zaum ntawm qhov sib cais longitudinal yog kom ncab cov leeg iliopsoas.

Hauv cov neeg uas muaj kev ua neej nyob tsis muaj zog, cov leeg no feem ntau luv, uas ua rau lub cev tsis zoo - lumbar hyperlordosis. Cov leeg nqaij luv rub tus txha nraub qaum nrog nws, vim tias qhov deflection nyob rau hauv qis rov qab nce, thiab lub plab txav mus rau pem hauv ntej.

Kev tawm dag zog tuaj yeem ncav cuag txhua yam ntawm cov leeg nqaij, nrog rau cov leeg iliopsoas, uas tuaj yeem txo qhov kev puas tsuaj rov qab thiab tsis txhob mob nraub qaum, txha nraub qaum thiab teeb meem hauv lub duav.

Ntev npaum li cas thiab ntev npaum li cas rau ncab mus zaum ntawm qhov sib cais longitudinal

Cov kws tshawb fawb feem ntau ntseeg tias 10-30 vib nas this yog lub sijhawm zoo. tuav lub cev zoo li qub los txhim kho yooj.

Nyob rau tib lub sijhawm, Dr. Kelly Starrett hauv nws phau ntawv "Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance" hu rau ib lub sij hawm luv luv ntawm ob feeb - nws yog lub sij hawm no uas lub fascia muaj. lub sijhawm hloov mus rau qhov ntev tshiab.

Ntau tus kws qhia pom zoo nrog nws lub tswv yim, piv txwv li, tus kws kho mob hauv Asmeskas thiab yoga tus kws qhia Julie Gudmestad. Nws ntseeg hais tias lub sij hawm no nyob rau hauv lub hauv paus khoom - ib tug gel-zoo li matrix ntawm connective cov ntaub so ntswg - qhov tsim nyog hloov muaj sij hawm yuav tshwm sim.

Txhawm rau xaiv lub sijhawm zoo rau koj tus kheej, tsom ntsoov rau koj lub peev xwm.

Yog tias koj tuaj yeem zaum ob feeb, zoo heev. Yog tias tsis yog, hloov tuav lub pose rau 30 vib nas this nrog qee qhov so thiab ua plaub zaug.

Raws li tus naj npawb ntawm workouts ib lub lim tiam, tsis muaj kev txwv. Koj tuaj yeem ncab txhua hnub, tom qab lossis sab nraud ntawm koj qhov kev tawm dag zog (yog tias koj xaiv qhov kawg, nco ntsoov ua kev sib koom ua ke sov so thiab 5-feeb cardio kom sov koj cov leeg).

Hauv video hauv qab no, peb tau sau ntau yam kev tawm dag zog uas koj tuaj yeem ua:

• nyob rau hauv pem teb nrog koj tus kheej lub cev hnyav;
• nyob rau hauv ib dais: ib tug choreographic bar nyob rau hauv lub tsev, ib tug barbell caj dab, teem nyob rau hauv ib tug tej qhov siab, windowsill, ib lub rooj;
• nrog cov roj hmab band-expander. Cov roj hmab bands yog ib lub tshuab muaj ntau yam uas koj tuaj yeem ua tau lub zog qoj ib ce thiab ncab.

Txawm li cas los xij, txawm tias txhua hnub ncab tsis tau lees tias koj yuav ua sai sai. Ntau yam cuam tshuam rau koj qhov yooj yim: cov leeg elasticity, lub peev xwm rau fascia deformation, neurological nta (cov leeg nqaij thiab kev ua siab ntev), thiab cov leeg nqaij leeg.

Tsis txhob sim zaum ntawm qhov sib cais yam tsis muaj kev txhawb nqa ntawm koj txhais tes thaum koj cov leeg tsis tau npaj rau nws. Yog li koj khiav txoj kev pheej hmoo ntawm kev ua qhov kev tawm dag zog tsis raug.

Yuav ua li cas kom paub qhov txawv ntawm ib tug crooked twine thiab yuav ua li cas txaus ntshai

Curved longitudinal twine yog qhov yooj yim heev kom paub. Lub duav nyob rau hauv nws yog qhia tsis yog rau pem hauv ntej, tab sis mus rau sab, lub hauv caug yog khoov.

Yog tias koj tsuas tuav tau txoj haujlwm no, ces koj cov leeg tseem tsis tau npaj txhij. Nws tuaj yeem yog vim qhov tsis txaus ncab rectus femoris lossis gluteus maximus.

Tsis tsuas yog nkhaus twine tsis zoo li zoo nkauj raws li qhov tseeb, nws tuaj yeem ua rau muaj teeb meem rov qab. Yog hais tias ob leeg ncej puab nyob rau hauv pem teb thiab lub ilia yog taw rau pem hauv ntej, lub cev yuav ib txwm ncaj nraim vim lub zog ntawm lub duav sib koom.

Yog tias koj tsis muaj zog txaus hauv lub duav sib koom ua ke, thiab tus ncej puab qab ntawm lub ceg sawv ntsug yog tsa saum toj no hauv pem teb, koj tab tom sim ua kom lub cev ncaj vim yog qhov deflection hauv qab sab nraub qaum. Thaum deflection, compression yog tsim nyob rau hauv qis qaum. Yog tias koj muaj teeb meem ntawm tus txha caj qaum, nws tuaj yeem ua rau lawv hnyav dua thiab ua rau mob hauv koj lub nraub qaum.

Yog li ntawd, koj yuav tsum tsis txhob siv rau qhov tsis ncaj ncees lawm twine. Nws yog qhov zoo dua los txuas ntxiv ncab nrog qhov tseem ceeb ntawm caj npab lossis cov thaiv tshwj xeeb, tab sis nco ntsoov tias lub duav tau ncaj qha rau pem hauv ntej.

Koj tuaj yeem sim tshem cov kev txwv los ntawm kev tsom mus rau ncab lub quadriceps thiab glutes. Ntau qhov kev xaiv rau ncab cov leeg gluteal tau pom hauv video. Raws li rau lub rectus femoris, ib qho kev tawm dag zog los pab koj ncab nws yog qhia hauv daim duab.

Qhov kev tawm dag zog no yuav tsum tau ua tom qab lub hamstring zoo. Qhov no yuav ua rau koj lub cev sib npaug thiab tsis ua rau koj lub cev tsis muaj zog los ntawm kev sib tw ntawm ib pawg leeg thaum tuav lub rigidity ntawm lwm tus.

stretch ntau zaus, ces koj yuav twv yuav raug hu zaum ntawm qhov tseeb longitudinal phua.