2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58
Hauv kev ua si kis las, nws tseem ceeb heev kom nkag siab yam tsawg kawg ntawm cov hauv paus ntsiab lus ntawm peb lub cev ua haujlwm: dab tsi tuaj yeem ua tau thiab ua tsis tau, cov leeg nqaij ua haujlwm thaum lub sijhawm ua haujlwm. Niaj hnub no peb xav coj koj cov duab los ntawm Vicky Timón, yoga kws tshaj lij thiab tus sau phau ntawv Encyclopedia of Pilates Exercises, thiab James Kilgallon, tus tsim ntawm Mazlo's Lub Cev Saib Xyuas Lub Cev.
Camel pose
Cov leeg nqaij ntawm lub plab thiab oblique plab yog ncab. Sim tsis txhob muab kev ntxhov siab ntau dhau ntawm koj tus txha nraub qaum thaum ua qhov kev ncab no. Yog tias koj muaj teeb meem caj dab, tsis txhob qaij koj lub taub hau rov qab.
Transverse (dav) quav rau pem hauv ntej
Adductors (adductor nqaij) yog stretched. Qhov no stretch opens lub duav thiab so lub hamstrings thiab adductor.
Qav
Stretches adductors. "Qab" yog qhov tob heev ntawm lub puab tsaig. Thaum koj xav tias cov leeg pib so, sim thawb koj lub hauv caug kom dav, tuav txoj hauj lwm no ob peb feeb.
Sab lunge
Stretches adductors.
Npauj npaim
Stretches adductors.
Forearm extensor stretch
Lateral Neck Flexor Stretching
Stretches lub thiaj li hu ua sternocleidomastoid nqaij, los yog sternocleidomastoid nqaij.
Rotator cuff stretch
Stretches lub thiaj li hu ua sternocleidomastoid nqaij, los yog sternocleidomastoid nqaij.
Stretching caj dab expanders
Stretches lub thiaj li hu ua sternocleidomastoid nqaij, los yog sternocleidomastoid nqaij.
Stretching lateral flexors ntawm caj dab siv caj npab
Stretches lub thiaj li hu ua sternocleidomastoid nqaij, los yog sternocleidomastoid nqaij.
Hip flexor stretch
Stretches cov leeg ntawm lub lumbar qaum thiab quadriceps.
Forearm extensor stretch
Sab xub pwg nyom
Stretches lateral deltoid cov leeg.
Sawv Neck Stretch
Stretches cov leeg trapezius.
Latissimus dorsi stretch nrog tus txha caj qaum
Stretching latissimus dorsi tiv thaiv phab ntsa
Tus me nyuam pose
Stretches lub latissimus dorsi.
Standing Calf Stretch
Stretches soleus thiab calf cov leeg.
Longitudinal twine
Stretches cov leeg ntawm lub lumbar qaum thiab hamstrings.
Longitudinal fold (qaij rau pem hauv ntej mus rau ntiv taw)
Stretches hamstrings thiab calf cov leeg.
Yooj yim qaij rau ib ceg rau pem hauv ntej
Stretches hamstrings.
Sib sib zog nqus squat
Stretches cov leeg gluteal.
Ib nrab zaum Dove Pose
Stretches cov leeg gluteal.
Stretching calf cov leeg thaum sawv ntawm phab ntsa
Stretches soleus thiab calf cov leeg.
Lateral qaij rau phab ntsa
Stretches sab nraud oblique cov leeg ntawm lub plab.
Twisting tus txha nraub qaum
Stretches lub pob tw thiab sab nraud oblique cov leeg ntawm lub plab.
Lateral slopes nrog kev txhawb nqa
Stretches sab nraud oblique leeg ntawm lub plab thiab latissimus dorsi.
Daim duab peb sab pose
Stretches sab nraud oblique cov leeg ntawm lub plab.
Stretching cov leeg pectoral tiv thaiv phab ntsa
Stretching pectoral nqaij nrog kev pab los ntawm lwm tus neeg
Stretches lub hauv siab thiab lats.
Zaum pigeon pose
Stretches tibialis anterior nqaij.
Outward Rotation Lub xub pwg nyom
Stretches cov leeg subscapularis.
Downward tig rau dev pose nrog ib qho tseem ceeb rau ntawm phab ntsa
Stretches pectoral thiab latissimus dorsi cov leeg.
Stretching cov leeg pectoral
Stretching lub trapezius, deltoid, thiab supraspinatus cov leeg
Stretching cov leeg trapezius thiab extensors ntawm caj dab
Lwm qhov chaw ntawm daim duab qhia txog kev ncab tuaj yeem pom ntawm no:
Pom zoo:
Anatomy ntawm stretching nyob rau hauv cov duab: ce rau caj npab thiab ob txhais ceg
Qhov thib ob ntawm lub cev nqaij daim tawv ntawm stretching nrog illustrations. Lub hauv caug khoov, tibial stretches, lunges - txawm ntau cov duab thiab cov lus piav qhia tos
Yuav ua li cas cov me nyuam cov phau ntawv tau yees duab nyob rau hauv lub USSR thiab nyob rau hauv lub sab hnub poob
"Cov khoom muaj nqis Island", "The Kid and Carlson", "The Adventures of Tom Sawyer" thiab xya phau ntawv nto moo thoob ntiaj teb rau cov menyuam yaus, uas tau ua yeeb yaj kiab hauv Soviet Union thiab txawv teb chaws
Yuav ua li cas kom haum tag nrho koj cov khoom tseem ceeb rau hnub so rau hauv ib lub hnab thiab nqa nws hauv koj lub hnab nqa khoom
Muaj peev xwm ntim khoom rau kev mus txawv tebchaws yuav cia koj tsis txhob rub lub thawv loj loj nrog koj thiab tsis them nyiaj ntau rau koj lub nra. Siv qhov zoo ntawm cov lus qhia zoo
Leej twg nyob hauv Gus-Khrustalny? Thiab nyob rau hauv Torzhok? Thiab 20 qhov xwm txheej ntxiv thaum nws tsis yooj yim rau npe rau cov neeg nyob hauv nroog
Ua ib daim ntawv yog tias koj yuav mus rau Russia. Txaus siab rau cov neeg nyob hauv Vologda nrog qhov tseeb katoikonyms. Rzhev, Mineralnye Vody thiab lwm lub nroog
Yuav ua li cas mus so nyob rau hauv lub Elbrus cheeb tsam - nyob rau hauv tus taw ntawm lub siab tshaj plaws ncov nyob rau hauv Russia
So hauv thaj av Elbrus yuav dhau los ua ib qho kev tshwm sim tsis nco qab rau cov neeg uas npau suav pom cov roob siab thiab glaciers, uas nyiam xwm thiab tsis xav zaum hauv ib qho chaw