Lunging Straight Leg Calf Stretch
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Lunging Straight Leg Calf Stretch
Lub Lunging Straight Leg Calf Stretch yog ib qho kev tawm dag zog yooj yim tab sis zoo tsim los txhim kho kev yoog raws thiab lub zog ntawm cov leeg nqaij. Qhov kev tawm dag zog no zoo tagnrho rau cov neeg ncaws pob, khiav, lossis ib tus neeg nrhiav kev txhim kho lub cev qis lossis txo qis qis qis. Kev sib xyaw ua ke no rau hauv kev ua kom lub cev tsis tu ncua tuaj yeem pab txo qis kev pheej hmoo ntawm kev raug mob, txhim kho kev ua kis las, thiab pab tswj kev noj qab haus huv tag nrho.
Qhia txog: Lub thibkis Step-by-Step Lunging Straight Leg Calf Stretch
- Ua ib kauj ruam loj rau pem hauv ntej nrog koj txhais ko taw sab xis, ua kom koj txhais ko taw laug nyob rau hauv nws qhov chaw qub.
- Khoov koj lub hauv caug sab xis thiab thawb koj lub cev mus rau pem hauv ntej, ua kom koj sab laug ceg ncaj thiab koj lub pob taws sab laug cog ruaj khov rau hauv av.
- Tig rau pem hauv ntej ntawm koj lub duav, ncab koj txhais tes rau hauv av los yog koj txhais ko taw sab xis, kom txog thaum koj hnov qhov ncab ntawm koj sab laug ceg.
- Tuav txoj haujlwm no rau 20-30 vib nas this thiab tom qab ntawd hloov ob txhais ceg, rov ua cov txheej txheem nrog koj txhais ko taw rau pem hauv ntej.
Nruab ntxaug ntawv Lunging Straight Leg Calf Stretch
- Khaws koj lub nraub qaum ncaj: Lwm qhov yuam kev yog hunch lossis koov koj nraub qaum thaum lub sijhawm ncab. Sim ua kom koj lub nraub qaum ncaj thiab koj lub cev upright thoob plaws qhov kev tawm dag zog. Qhov no yuav tsis tsuas yog pab cais cov leeg nqaij ntshiv xwb tab sis kuj tiv thaiv kev tsis tsim nyog ntawm koj nraub qaum.
- Stretch Ob txhais ceg: Nws yog ib qho tseem ceeb kom nco ntsoov ncab ob txhais ceg sib npaug. Feem ntau, tib neeg tuaj yeem hnov qab hloov ob txhais ceg, uas tuaj yeem ua rau cov leeg tsis muaj zog. Txhawm rau kom tau txais txiaj ntsig zoo tshaj plaws ntawm kev tawm dag zog, xyuas kom koj siv sijhawm sib npaug ntawm txhua ceg.
- Tsis txhob Bounce: Thaum ua qhov
Lunging Straight Leg Calf Stretch FAQs
Tuaj nov cuag Lunging Straight Leg Calf Stretch?
Yog lawm, cov neeg pib tuaj yeem ua qhov Lunging Straight Leg Calf Stretch exercise. Nws yog ib qho kev tawm dag zog yooj yim uas lub hom phiaj ntawm cov leeg nqaij calf thiab tuaj yeem pab txhim kho kev yoog raws thiab ntau yam ntawm cov lus tsa suab. Txawm li cas los xij, zoo li txhua qhov kev tawm dag zog, nws tseem ceeb heev uas yuav tsum siv daim ntawv kom zoo kom tsis txhob raug mob. Cov pib tshiab yuav tsum pib qeeb thiab maj mam nce qhov kev siv zog thiab lub sijhawm ntawm kev ncab raws li lawv qhov kev qoj ib ce txhim kho.
Yuav ua li cas kev sau ntawv tso? Lunging Straight Leg Calf Stretch?
- Phab ntsa Calf Stretch: Sawv ntsug ntawm phab ntsa nrog ib ko taw mus rau pem hauv ntej thiab lwm qhov ncab rov qab, tom qab ntawd tig mus rau hauv phab ntsa thaum ua kom koj sab nraub qaum ncaj thiab pob taws rau hauv av.
- Downward Dog Calf Stretch: Nyob rau hauv lub downward aub yoga pose, nias ib pob luj taws mus rau hauv pem teb thaum lifting lwm txhais ceg, alternating ntawm ob txhais ceg.
- Kauj Ruam Calf Stretch: Sawv ntawm ntug ntawm ib kauj ruam nrog koj lub luj taws dai, ces txo koj lub luj taws hauv qab kauj ruam kom ncab koj cov leeg.
- Foam Roller Calf Stretch: Zaum rau hauv pem teb nrog cov menyuam ua npuas ncauj hauv qab koj txhais ceg, ces yob rov qab mus rau zaws thiab ncab cov leeg nqaij.
Yuav ntawm li cas kev caij kab mob los tso tso Lunging Straight Leg Calf Stretch?
- Downward Dog: Qhov no yoga ua kom tiav lub Lunging Straight Leg Calf Stretch raws li nws kuj ncab cov nyuj, hamstrings, thiab cov leeg Achilles, yog li txhawb nqa tag nrho lub cev qis dua.
- Seated Calf Stretch: Qhov kev tawm dag zog no txhawb nqa Lunging Straight Leg Calf Stretch los ntawm kev muab lub kaum sib txawv ntawm ncab rau cov leeg nqaij, ua rau muaj kev nthuav dav thiab pab txhim kho ob qho tib si yooj thiab txav mus los.
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