Calves stretch
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Calves stretch
Calves Stretch yog ib qho kev tawm dag zog yooj yim tab sis ua tau zoo uas tsom rau ob leeg nqaij hauv qab ntawm koj txhais ceg: gastrocnemius thiab soleus. Qhov kev tawm dag zog no yog qhov zoo rau cov neeg ncaws pob, khiav, ua las voos, lossis txhua tus uas siv sijhawm ntau ntawm lawv ko taw, vim nws pab txhim kho kev yoog raws, txo cov leeg nruj, thiab tiv thaiv kev raug mob xws li calf strains lossis Achilles tendinitis. Koj yuav xav ua qhov kev tawm dag zog no los txhim kho koj lub cev lub zog tag nrho, txhim kho koj qhov kev ua kis las, thiab txhawb kev sib npaug zoo dua thiab ruaj khov.
Qhia txog: Lub thibkis Step-by-Step Calves stretch
- Maj mam khoov koj ob txhais ceg rau pem hauv ntej, ua kom koj lub hauv caug ncaj nraim thiab koj pob taws sab xis rau hauv av.
- Tuav koj nraub qaum ncaj thiab koj lub duav rau pem hauv ntej. Tsis txhob tig koj txhais taw rau sab hauv lossis sab nraud thiab tuav koj lub hauv caug sab laug saum koj pob taws.
- Tuav qhov ncab no li 15 mus rau 30 vib nas this, tom qab ntawd hloov ob txhais ceg thiab rov ua cov txheej txheem.
- Kom tau txais txiaj ntsig zoo tshaj plaws, ua qhov kev tawm dag zog no tsawg kawg ib zaug mus rau ob zaug hauv ib hnub.
Nruab ntxaug ntawv Calves stretch
- Daim Ntawv Kho Kom Zoo: Nws yog ib qho tseem ceeb kom tswj tau daim ntawv kom raug thaum ncab koj cov nyuj kom tsis txhob raug mob. Sawv ntsug ncaj thiab siab, lean rau hauv ib phab ntsa nrog koj txhais tes tiaj tus tiv thaiv nws, thiab ncab ib txhais ko taw qab koj, ua kom lub pob taws thiab txhais ceg ncaj. Koj yuav tsum xav tias qhov ncab ntawm koj tus menyuam mos, tsis yog hauv koj nraub qaum lossis lub xub pwg nyom.
- Gradual Stretch: Tsis txhob bouncing lossis forcing stretch. Qhov no yog ib qho yuam kev uas yuav ua rau raug mob. Hloov chaw, maj mam lean rau hauv qhov ncab thiab tuav rau 15-30 vib nas this. Koj yuav tsum hnov lub suab rub, tab sis nws yuav tsum tsis txhob mob.
- Kev sib xyaw ua ke: Rau cov txiaj ntsig zoo tshaj plaws, ncab koj cov nyuj tsis tu ncua. Sim muab nws tso rau hauv koj lub neej txhua hnub
Calves stretch FAQs
Tuaj nov cuag Calves stretch?
Yog lawm, beginners yuav twv yuav raug hu ua calf stretch ce. Nws yog ib qho kev tawm dag zog yooj yim uas muaj txiaj ntsig zoo rau kev yoog raws thiab tiv thaiv kev raug mob. Nov yog ib qho yooj yim calf stretch ce uas beginners tau sim: 1. Sawv caj npab ntev ntawm ib phab ntsa lossis ib qho khoom siv dag zog. 2. Muab koj txhais ko taw tso rau hauv qab koj ko taw laug. 3. Maj mam khoov koj ob txhais ceg rau pem hauv ntej, ua kom koj lub hauv caug ncaj nraim thiab koj pob taws sab xis rau hauv av. 4. Tuav koj nraub qaum ncaj thiab koj lub duav rau pem hauv ntej. Tsis txhob tig koj txhais taw rau sab hauv lossis sab nraud. 5. Tuav lub ncab li 15 mus rau 30 vib nas this. 6. Rov ua dua nrog lwm txhais ceg. Nco ntsoov ua kom sov ua ntej ncab thiab tsis txhob ncab mus rau qhov mob. Yog tias koj muaj kev txhawj xeeb txog kev noj qab haus huv, nws yog qhov zoo tshaj rau koj mus ntsib kws kho mob lossis kws kho mob lub cev ua ntej pib qoj ib ce tshiab.
Yuav ua li cas kev sau ntawv tso? Calves stretch?
- Tus Dog Downward: Qhov no yoga pose stretches cov nyuj los ntawm kev kom koj pib ntawm tag nrho cov plaub thiab ces tsa koj lub duav, ncab koj ob txhais ceg thiab thawb koj heels rau hauv pem teb.
- Stair Calf Stretch: Qhov no suav nrog kev sawv ntawm ib kauj ruam nrog cov pob ntawm koj txhais taw ntawm cov kauj ruam thiab koj lub pob taws dai, tom qab ntawd txo koj lub luj taws hauv qab kauj ruam kom ncab koj cov nyuj.
- Lub Rooj Zaum Calf Stretch: Hauv qhov kev hloov pauv no, koj zaum hauv pem teb nrog koj ob txhais ceg txuas mus rau pem hauv ntej ntawm koj, khi ib txoj hlua tiv thaiv nyob ib ncig ntawm koj txhais taw, thiab maj mam rub cov hlua ntawm koj kom ncab koj tus ncej puab.
- Tus Runner's Stretch: Qhov kev ncab no suav nrog nce koj txhais ko taw mus rau pem hauv ntej thiab tuav koj txhais ko taw rov qab, tom qab ntawd khoov koj lub hauv caug sab xis thiab tuav koj sab laug
Yuav ntawm li cas kev caij kab mob los tso tso Calves stretch?
- Jumping jacks yog lwm qhov kev tawm dag zog uas ntxiv dag zog rau calf stretches, raws li lawv koom nrog lub cev qis, tshwj xeeb tshaj yog cov menyuam mos, los ntawm kev xav kom tawg, uas tuaj yeem pab txhawb cov leeg elasticity thiab lub zog.
- Lunges tseem tuaj yeem ua rau cov menyuam yaus ncab raws li lawv xav tau kev sib npaug thiab kev ruaj ntseg, uas koom nrog cov leeg nqaij nyuj, thaum tseem ua kom muaj ntau yam kev txav thiab ua kom yooj yim hauv koj lub cev.
Cov ntawv cov tuam tsev muaj kev khiav Calves stretch
- Bodyweight calf exercises
- Calf stretching workout
- Hauv tsev calf ntxiv dag zog
- Kev tawm dag zog lub cev kom muaj zog calves
- Tsis muaj khoom siv calf workout
- Calves workout siv lub cev hnyav
- Bodyweight calf muscle exercises
- Txhim kho cov nyuj tsis hnyav
- Kev tawm dag zog hauv tsev rau cov leeg nqaij
- Lub cev hnyav-tsuas yog calf workout