Pob Tawb Vajvoog
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Pob Tawb Vajvoog
Pob Tawb Pob Tawb yog ib qho yooj yim tab sis muaj txiaj ntsig kev tawm dag zog uas feem ntau tsom rau cov leeg nqaij thiab ligaments nyob rau hauv thiab ib ncig ntawm pob taws, txhim kho kev yooj yim, lub zog, thiab kev noj qab haus huv tag nrho. Nws yog ib qho kev tawm dag zog zoo tshaj plaws rau cov tib neeg ntawm txhua qib kev qoj ib ce, tshwj xeeb tshaj yog cov uas rov qab los ntawm pob taws raug mob lossis cov uas tab tom nrhiav txhim kho lawv qhov sib npaug thiab agility. Cov neeg yuav xav ua qhov kev tawm dag zog no vim tias nws tuaj yeem pab tiv thaiv kev raug mob yav tom ntej, txhim kho kev ua kis las, thiab nws yuav tsum tsis muaj cov cuab yeej siv, ua kom yooj yim rau kev koom ua ke hauv txhua qhov kev ua haujlwm niaj hnub.
Qhia txog: Lub thibkis Step-by-Step Pob Tawb Vajvoog
- Nqa ib txhais ceg me ntsis tawm hauv av, ua kom nws ncaj.
- Maj mam pib tig koj txhais taw rau hauv ib lub voj voog, kom paub tseeb tias qhov txav los ntawm koj pob taws.
- Txuas ntxiv cov lus tsa suab no rau li 10 lub voj voog, tom qab ntawd hloov thiab tig koj txhais taw mus rau sab nraud.
- Rov ua cov kauj ruam tib yam nrog koj txhais ko taw, xyuas kom koj ua tib lub voj voog ntawm txhua qhov kev taw qhia rau ob txhais taw.
Nruab ntxaug ntawv Pob Tawb Vajvoog
- Lub Cev Muaj Zog: Zaum lossis pw ntawm qhov chaw tiaj tus, ua kom koj lub nraub qaum ncaj thiab koj xis nyob. Nqa ib txhais ko taw tawm hauv av thiab pib ua voj voog nrog nws. Xyuas kom meej tias qhov txav los ntawm koj pob taws thiab tsis yog los ntawm koj txhais ceg lossis lub duav.
- Tswj Movements: Xyuas kom koj cov kev txav qeeb thiab tswj tau. Tsis txhob txav los yog txav nrawm vim qhov no tuaj yeem ua rau mob lossis raug mob. Pib nrog lub voj voog me me thiab maj mam nce qhov loj me raws li koj qhov kev hloov pauv tau zoo.
- Tsis txhob overexertion: Ib qho yuam kev yog ua kom dhau qhov kev tawm dag zog, los ntawm kev ua lub voj voog loj dhau los yog ua ntau dhau. Pib nrog 10 mus rau 15 lub voj voog hauv txhua qhov kev taw qhia rau txhua pob taws thiab maj mam nce raws li koj qhov
Pob Tawb Vajvoog FAQs
Tuaj nov cuag Pob Tawb Vajvoog?
Yog lawm, cov neeg pib tshiab tuaj yeem ua qhov kev tawm dag zog pob luj taws. Nws yog ib qho kev tawm dag zog yooj yim thiab ua tau zoo los txhim kho qhov yoog raws thiab lub zog ntawm koj pob taws. Nov yog yuav ua li cas: 1. Zaum saum lub rooj zaum. 2. Muab ib txhais ceg tawm ntawm koj xub ntiag. 3. Tig koj txhais taw hauv ib ncig. 4. Ua 10 zaug clockwise, ces 10 zaug counterclockwise. 5. Rov ua cov txheej txheem nrog lwm tus ko taw. Nco ntsoov ua qhov kev tawm dag zog maj mam thiab tswj hwm txhua qhov kev txav mus los. Yog tias koj hnov mob, nres tam sim ntawd thiab sab laj nrog kws kho mob.
Yuav ua li cas kev sau ntawv tso? Pob Tawb Vajvoog?
- Pleev Pob Tawb Cov voj voog: Pw ca ntawm koj sab nraub qaum, tsa ib ceg thiab ua voj voog nrog koj pob taws, ua kom koj ob txhais ceg nyob twj ywm.
- Pob Tawb Lub voj voog nrog Kev Ua Haujlwm Band: Loop ib txoj hlua tiv thaiv nyob ib ncig ntawm koj txhais taw thiab ua lub voj voog pob taws tiv thaiv kev tawm tsam, qhov no yuav pab txhawb cov leeg nqaij ib ncig ntawm pob taws.
- Weighted Ankle Circles: Thaum zaum los yog pw, pluaj ib qho hnyav me me rau koj txhais taw thiab ua lub voj voog pob taws, qhov no yuav ua rau kom muaj zog ntawm kev tawm dag zog.
- Pob Tawb Lub voj voog nrog Point thiab Flex: Muab cov pob taws pob taws nrog taw thiab flexing ko taw kom ua rau muaj ntau yam ntawm cov lus tsa suab thiab yoog raws hauv pob taws.
Yuav ntawm li cas kev caij kab mob los tso tso Pob Tawb Vajvoog?
- Cov ntiv taw ntiv taw: Cov ntiv taw kais ua haujlwm cov leeg pob qij txha, uas tuaj yeem pab txhim kho qhov ntau ntawm cov lus tsa suab hauv koj pob taws, ntxiv rau cov txiaj ntsig kev txav mus los ntawm pob qij txha.
- Pob Tawb Taug Kev: Qhov kev tawm dag zog no ntxiv dag zog rau cov leeg nqaij ib ncig ntawm pob taws thiab txhim kho kev sib npaug, ntxiv rau Pob Tawb Pob Tawb los ntawm kev txhawb nqa tag nrho pob taws kom ruaj khov thiab yoog raws.
Cov ntawv cov tuam tsev muaj kev khiav Pob Tawb Vajvoog
- Pob Tawb Circle Exercise
- Bodyweight Calf Workout
- Calves Strengthening Exercise
- Lub cev hnyav pob luj taws voj voog
- Ankle Mobility Exercise
- Calf Muscle Toning
- Pob Tawb Rotation Workout
- Lower Leg Exercise
- Bodyweight Exercise rau Calves
- Ankle Flexibility Training