Lub Rooj Sab Nraud Sab Nraud
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Lub Rooj Sab Nraud Sab Nraud
Lub Rooj Sab Nraud Sab Nraud Stretch yog ib qho kev tawm dag zog zoo tsim los txo qhov nro thiab ua kom yooj yim rau hauv cheeb tsam sab nraub qaum. Nws yog qhov zoo rau cov tib neeg uas siv sij hawm ntev zaum los yog mob nraub qaum vim tsis zoo, kev laus, lossis raug mob. Kev koom ua ke qhov kev ncab no rau hauv koj qhov niaj hnub tuaj yeem pab txhim kho koj txoj kev noj qab haus huv tag nrho ntawm tus txha caj qaum, txo qhov tsis xis nyob, thiab txhim kho koj txoj haujlwm txhua hnub.
Qhia txog: Lub thibkis Step-by-Step Lub Rooj Sab Nraud Sab Nraud
- Maj mam txav mus rau pem hauv ntej ntawm koj lub duav, ua kom koj lub nraub qaum ncaj, kom txog thaum koj hnov txog maj mam ncab ntawm koj sab nraub qaum.
- Tuav txoj hauj lwm no li ntawm 20 mus rau 30 vib nas this, ua pa tob tob los pab koj cov leeg.
- Maj mam rov qab mus rau qhov chaw pib.
- Rov ua qhov kev ncab no 3 mus rau 5 zaug, lossis raws li xav tau, txhawm rau pab txo qis nraub qaum.
Nruab ntxaug ntawv Lub Rooj Sab Nraud Sab Nraud
- Tswj Kev txav: Thaum ncab, lean rau pem hauv ntej ntawm koj lub duav, tsis yog koj lub duav. Ib qho yuam kev feem ntau yog khoov ntawm lub duav uas tuaj yeem ua rau lub siab tsis tsim nyog rau sab nraub qaum. Khaws koj lub nraub qaum ncaj thiab txav mus rau hauv qhov qeeb, tswj kom ua tiav qhov maj mam ncab ntawm sab nraub qaum thiab hamstrings.
- Ua pa: Nco ntsoov ua pa ib txwm nyob thoob plaws qhov kev tawm dag zog. Tuav koj ua tsis taus pa tuaj yeem ua rau muaj kev ntxhov siab hauv koj lub cev, txo cov txiaj ntsig ntawm kev ncab. Inhale thaum koj zaum upright thiab exhale thaum koj lean rau pem hauv ntej.
- Mloog Koj Lub Cev: Txawm hais tias qhov mob me me thaum lub sij hawm ncab yog qhov qub, koj yuav tsum tsis txhob hnov qab mob. Yog tias koj ua, nws yog lub cim qhia tias koj tab tom thawb
Lub Rooj Sab Nraud Sab Nraud FAQs
Tuaj nov cuag Lub Rooj Sab Nraud Sab Nraud?
Yog lawm, cov neeg pib tuaj yeem ua Lub Rooj Sab Nraud Sab Nraud Stretch. Nws yog ib qho yooj yim thiab siv tau zoo uas tsis tas yuav muaj cov cuab yeej tshwj xeeb. Qhov kev ncab no tuaj yeem pab txo qhov mob nraub qaum thiab txhim kho kev yooj yim. Txawm li cas los xij, zoo li txhua qhov kev tawm dag zog, cov neeg pib tshiab yuav tsum pib maj mam thiab maj mam nce qhov kev siv zog. Nws tseem yog ib qho tseem ceeb kom tswj tau daim ntawv kom tsis txhob raug mob. Yog tias muaj mob lossis tsis xis nyob, tso tseg kev tawm dag zog thiab sab laj nrog tus kws kho mob.
Yuav ua li cas kev sau ntawv tso? Lub Rooj Sab Nraud Sab Nraud?
- Zaum pem hauv ntej khoov: Hauv qhov kev hloov pauv no, thaum zaum, koj rub koj ob txhais ceg tawm ntawm koj xub ntiag thiab khoov rau pem hauv ntej ntawm lub duav, ncav cuag koj cov ntiv taw, ncab lub nraub qaum thiab hamstrings.
- Seated Cat-Cow Stretch: Qhov no suav nrog zaum ntawm ntug ntawm lub rooj zaum, tso koj txhais tes ntawm koj lub hauv caug, thiab hloov ntawm arching koj nraub qaum (cow pose) thiab tig nws (miv pose) kom ncab sab nraub qaum.
- Side Bend: Rau qhov ncab no, thaum zaum, koj ncav cuag ib sab caj npab thiab hla koj lub taub hau, khoov koj lub cev mus rau sab, ncab lub nraub qaum thiab oblique cov leeg.
- Seated Pigeon Pose: Qhov kev hloov pauv no suav nrog zaum ntawm
Yuav ntawm li cas kev caij kab mob los tso tso Lub Rooj Sab Nraud Sab Nraud?
- Pelvic Tilts kuj ntxiv rau Seated Lower Back Stretch raws li lawv ncaj qha tsom rau sab nraub qaum thiab plab cov leeg, txhawb kev muaj zog thiab ruaj khov hauv thaj tsam lumbar uas tuaj yeem pab tiv thaiv qhov mob hauv qab.
- Tus Menyuam Pose yog lwm qhov kev tawm dag zog uas muaj txiaj ntsig zoo uas txhawb nqa Lub Rooj Sab Nraud Sab Nraud, raws li nws ncab thiab so cov leeg ntawm sab nraub qaum thiab lub duav, txhim kho tag nrho qhov yooj thiab txav ntawm sab nraub qaum.
Cov ntawv cov tuam tsev muaj kev khiav Lub Rooj Sab Nraud Sab Nraud
- Lower Back Stretch Exercise
- Lub cev hnyav rov qab qoj ib ce
- Seated Back Stretch
- Bodyweight Lower Back Workout
- Zaum Back Pain Relief Exercise
- Lower Back Stretching Routine
- Bodyweight Exercise for Back
- Seated Lumbar Stretch
- Rov qab Strengthening Bodyweight Exercise
- Kev Cuam Tshuam Rau Kev Mob Rov Qab