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Lever Calf Stretch

Exercise Profile

Nqeeb Ib hliKev siv muag: Calves
Cov khoom sivNtawm cov ntaub ntawv me meThegh context yog tej kev plya hauj lwm.
Ib tej VajGastrocnemius, Soleus
Ib tej Vaj them
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Ntawm sijhawv cov koom tes tawv paub

Introduction rau tso Lever Calf Stretch

Lub Lever Calf Stretch yog lub hom phiaj kev tawm dag zog tsim los txhim kho kev yoog raws thiab lub zog ntawm cov leeg nqaij pob txha, txo qhov kev pheej hmoo ntawm kev raug mob thiab pab txhawb kev ua haujlwm tag nrho. Nws yog qhov zoo tagnrho rau cov neeg ncaws pob, khiav, lossis ib tus neeg uas koom nrog kev ua si lub cev uas ua rau muaj kev ntxhov siab ntawm ob txhais ceg. Los ntawm kev koom nrog qhov kev ncab no rau hauv koj txoj haujlwm niaj hnub, koj tuaj yeem txhim kho koj txoj kev txav mus los, txhim kho cov leeg nqaij, thiab muaj peev xwm txhawb koj qhov kev ua tau zoo hauv ntau yam kev ua ub no.

Qhia txog: Lub thibkis Step-by-Step Lever Calf Stretch

  • Tso koj cov ntiv taw thiab pob ntawm koj txhais taw rau ntawm ntug ntawm cov kauj ruam, thaum koj pob taws yog dai ntawm ntug.
  • Sawv siab thiab ua kom koj lub hauv paus koom nrog kom muaj kev sib npaug.
  • Maj mam txo koj lub pob taws hauv qab ntawm qib ntawm cov kauj ruam, hnov ​​​​qhov ncab ntawm koj cov leeg pob txha.
  • Tuav lub ncab li 20-30 vib nas this, maj mam nqa koj pob taws rov qab mus rau qhov chaw pib. Rov ua qhov no rau ob peb zaug thiab tom qab ntawd hloov mus rau lwm tus ko taw.

Nruab ntxaug ntawv Lever Calf Stretch

  • Gradual Stretch: Tsis txhob maj nrawm. Maj mam txav mus rau hauv phab ntsa lossis rooj tog kom txog thaum koj hnov ​​​​qhov ncab ntawm koj tus menyuam mos. Lub stretch yuav tsum xis thiab tsis ua rau mob. Kev thawb hnyav dhau los yog nrawm dhau tuaj yeem ua rau cov leeg mob.
  • Tswj kom zoo: Khaws koj nraub qaum ncaj thiab koj lub duav squared rau ntawm phab ntsa. Tsis txhob txav deb dhau mus rau pem hauv ntej lossis rau sab vim qhov no tuaj yeem txo qhov ua tau zoo ntawm kev ncab thiab ua rau muaj kev pheej hmoo ntawm kev raug mob.
  • Tuav thiab Rov Ua Dua: Tuav qhov ncab li 30 vib nas this, tom qab ntawd hloov mus rau lwm ceg. Txhawm rau kom tau txais txiaj ntsig zoo, rov ua dua peb mus rau tsib zaug ntawm txhua ceg.

Lever Calf Stretch FAQs

Tuaj nov cuag Lever Calf Stretch?

Yog lawm, cov neeg pib tshiab tuaj yeem ua tau Qiv Calf Stretch ce. Nws yog ib qho kev tawm dag zog yooj yim thiab ua tau zoo kom ncab thiab ntxiv dag zog rau cov leeg nqaij. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tau pib nrog qhov hnyav uas xis nyob thiab tsis hnyav heev kom tsis txhob raug mob. Tsis tas li ntawd, daim ntawv tsim nyog yog qhov tseem ceeb, yog li cov neeg pib tshiab yuav tau txais txiaj ntsig los ntawm kev muaj tus kws qhia lossis tus neeg paub txog coj lawv pib. Raws li ib txwm muaj, leej twg pib ua ib ce tshiab yuav tsum sab laj nrog tus kws kho mob ua ntej.

Yuav ua li cas kev sau ntawv tso? Lever Calf Stretch?

  • Seated Calf Stretch: Qhov kev hloov no yog ua thaum zaum, nrog ib txhais ceg txuas mus rau pem hauv ntej thiab lwm yam khoov, tom qab ntawd siv cov phuam los yog cov hlua tiv thaiv kom rub ko taw ntawm koj, ncab cov leeg nqaij.
  • Downward Dog Calf Stretch: Qhov no yoga pose tsis yog tsuas yog ncab koj cov calf, tab sis kuj koj cov leeg thiab nraub qaum.
  • Kauj Ruam Calf Stretch: Qhov no suav nrog kev sawv ntawm ib kauj ruam nrog koj lub luj taws dai ntawm ntug thiab tom qab ntawd txo koj lub luj taws kom ncab koj cov nyuj.
  • Foam Roller Calf Stretch: Qhov kev hloov pauv no suav nrog kev siv lub tshuab ua npuas ncauj los zaws thiab ncab cov leeg nqaij, nws tuaj yeem ua tiav hauv qhov chaw zaum lossis sawv ntsug.

Yuav ntawm li cas kev caij kab mob los tso tso Lever Calf Stretch?

  • Jumping Rope yog lwm qhov kev tawm dag zog uas ua kom muaj zog ntawm Qiv Calf Stretch vim tias nws ntxiv dag zog rau cov leeg pob txha, txhim kho cov txiaj ntsig ntawm kev ncab thiab txo qhov kev pheej hmoo ntawm kev raug mob.
  • Lub Seated Calf Raise qoj ib ce ua kom tiav lub Lever Calf Stretch los ntawm kev tsim cov leeg nqaij hauv plab, uas tuaj yeem pab txhim kho qhov ntau ntawm kev txav thiab yoog raws thaum ua qhov ncab.

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