Sawv Quadriceps Stretch
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Sawv Quadriceps Stretch
Standing Quadriceps Stretch yog ib qho kev tawm dag zog yooj yim tab sis siv tau zoo uas feem ntau tsom rau quadriceps, cov leeg loj ntawm koj tus ncej puab. Qhov kev ncab no zoo tagnrho rau cov neeg ncaws pob, cov neeg nyiam kev tawm dag zog, lossis ib tus neeg nrhiav kev txhim kho lawv lub cev qis thiab txo cov leeg nruj. Los ntawm kev ua qhov kev ncab no tsis tu ncua, cov tib neeg tuaj yeem txhim kho lawv txoj kev txav, txhim kho kev ua kis las tag nrho, thiab tiv thaiv kev raug mob ceg.
Qhia txog: Lub thibkis Step-by-Step Sawv Quadriceps Stretch
- Khoov koj lub hauv caug sab xis, nqa koj pob taws mus rau koj lub pob tw.
- ncav rov qab thiab tuav koj txhais ko taw sab xis nrog koj sab tes xis, tswj kev sib npaug.
- Maj mam rub koj txhais taw kom ze rau koj lub pob tw, ua kom koj lub hauv caug taw, kom txog thaum koj hnov zoo li ncab ntawm koj tus ncej puab.
- Tuav qhov ncab li ntawm 30 vib nas this, ces tso tawm thiab rov ua dua ntawm lwm sab.
Nruab ntxaug ntawv Sawv Quadriceps Stretch
- Kho ko taw tuav: Khoov koj lub hauv caug thiab nqa koj txhais taw ntawm koj lub pob tw. Tuav koj pob taws, tsis yog koj ko taw, vim nws muab kev tuav ruaj ntseg dua thiab tso cai rau koj tswj qhov ncab zoo dua. Feem ntau yuam kev: tuav ko taw es tsis txhob pob taws. Qhov no tuaj yeem ua rau poob ntawm qhov sib npaug lossis tsis muaj txiaj ntsig.
- Maj mam ncab: rub koj txhais ko taw maj mam mus rau ntawm koj lub pob tw kom txog thaum koj hnov qhov ncab ntawm koj tus ncej puab. Lub stretch yuav tsum xis nyob thiab tsis ua rau muaj mob. Feem ntau yuam kev: Overstretching los yog forcing ko taw ntawm lub pob tw. Qhov no tuaj yeem ua rau raug mob rau lub hauv caug lossis quadr
Sawv Quadriceps Stretch FAQs
Tuaj nov cuag Sawv Quadriceps Stretch?
Yog lawm, cov neeg pib tuaj yeem ua qhov Standing Quadriceps Stretch exercise. Nws yog ib qho kev tawm dag zog yooj yim uas tuaj yeem ua txhua qhov chaw thiab tsis tas yuav muaj cov cuab yeej siv. Nws yog ib txoj hauv kev zoo los ncab pem hauv ntej ntawm koj tus ncej puab, tseem hu ua koj quadriceps. Txawm li cas los xij, nws tseem ceeb heev uas yuav tsum nco ntsoov khaws daim ntawv zoo thiab sib npaug. Yog tias qhov sib npaug yog qhov sib tw, lawv tuaj yeem siv phab ntsa lossis lub rooj zaum rau kev txhawb nqa. Raws li ib txwm muaj, lawv yuav tsum pib qeeb thiab maj mam nce lub sijhawm thiab kev siv ntawm qhov ncab raws li lawv qhov kev hloov pauv tau zoo dua.
Yuav ua li cas kev sau ntawv tso? Sawv Quadriceps Stretch?
- Prone Quadriceps Stretch: Hauv qhov kev hloov pauv no, koj pw ncaj nraim ntawm koj lub plab thiab rub koj txhais ko taw ntawm koj lub pob tw, ua kom koj lub hauv caug ze ua ke.
- Lunging Quadriceps Stretch: Qhov no version xav kom koj mus rau pem hauv ntej mus rau hauv txoj hauj lwm lunge, ces ncav cuag rov qab thiab rub koj txhais taw rov qab ntawm koj lub pob tw, ncab lub quadriceps ntawm koj sab nraub qaum.
- Pigeon Pose Quadriceps Stretch: Qhov kev hloov pauv ntawm yoga-kev tshoov siab no suav nrog khoov ib ceg ntawm koj xub ntiag thiab txuas rau lwm tus tom qab, tom qab ntawd ncav cuag rov qab rub koj txhais ko taw mus rau koj lub pob tw.
- Lub hauv caug Quadriceps Stretch: Rau qhov ncab no, koj txhos caug ntawm ib lub hauv caug, nrog rau lwm tus ko taw ncaj nraim rau hauv pem teb ntawm koj, ces ncav cuag rov qab rub koj lub hauv caug.
Yuav ntawm li cas kev caij kab mob los tso tso Sawv Quadriceps Stretch?
- Squats yog lwm qhov kev tawm dag zog uas ua kom muaj zog ntxiv rau Standing Quadriceps Stretch, raws li lawv lub hom phiaj ntawm quadriceps, glutes, thiab hamstrings, txhim kho lub cev qis thiab sib npaug.
- Leg Press ce kuj ntxiv rau Standing Quadriceps Stretch vim tias lawv tshwj xeeb tsom rau cov leeg nqaij quadriceps, ib yam li qhov ncab, tab sis ntxiv ib qho kev tiv thaiv los pab tsim cov leeg nqaij thiab kev ua siab ntev.
Cov ntawv cov tuam tsev muaj kev khiav Sawv Quadriceps Stretch
- Quadriceps Stretch Exercise
- Lub cev hnyav Quad Stretch
- Thigh Strengthening Exercises
- Standing Quad Stretch
- Lub cev hnyav Thigh Exercises
- Kev cob qhia Quadriceps
- Standing Leg Stretch
- Lub Cev Qhov Cuam Tshuam rau Thighs
- Quad Strengthening Exercises
- Cov Kev Qhia Hauv Tsev rau Quadriceps