Seated Ankle Stretch
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Seated Ankle Stretch
Lub Rooj Zaum Pob Tawb Stretch yog ib qho kev tawm dag zog yooj yim tab sis muaj txiaj ntsig zoo uas pab txhim kho kev yooj yim thiab txo qhov kev pheej hmoo ntawm kev raug mob hauv lub cev, tshwj xeeb hauv pob taws. Nws yog qhov zoo tagnrho rau cov tib neeg ntawm txhua qib kev qoj ib ce, suav nrog cov neeg ncaws pob uas xav tau cov pob taws kom muaj zog thiab hloov tau yooj yim thiab cov neeg rov qab los ntawm pob taws raug mob. Cov neeg tuaj yeem xav ua qhov kev tawm dag zog no txhawm rau txhim kho lawv lub cev tag nrho kev txav mus los, txhawb kev sib npaug zoo dua, thiab txhawb nqa ntau yam kev ua ub no ntawm lub cev.
Qhia txog: Lub thibkis Step-by-Step Seated Ankle Stretch
- Khoov koj lub hauv caug thiab tso koj txhais ko taw rau ntawm koj sab laug ceg, kom ntseeg tau tias koj lub pob taws sab xis tsuas yog dhau ntawm koj lub hauv caug.
- Siv koj txhais tes, maj mam nias rau ntawm koj lub hauv caug sab xis thiab sab xis, ncab lub pob taws thiab cov leeg nqaij.
- Tuav txoj haujlwm no rau 20-30 vib nas this kom hnov qhov ncab, ces maj mam tso lub siab.
- Rov ua cov kauj ruam tib yam nrog koj sab laug ceg, alternating ntawm ob txhais ceg rau ntau repetitions.
Nruab ntxaug ntawv Seated Ankle Stretch
- Gradual Stretch: Tsis txhob yuam kev ncab. Nws yog ib qho tseem ceeb kom maj mam yooj yim mus rau hauv lub stretch kom tsis txhob raug mob. Pib los ntawm maj mam flexing thiab taw koj txhais taw ob peb zaug kom sov li pob qij txha ua ntej koj pib ncab.
- Kev Siv Tes: Koj txhais tes ua lub luag haujlwm tseem ceeb hauv qhov kev tawm dag zog no. Lawv yuav tsum tau siv los maj mam rub sab saum toj ntawm koj ko taw ntawm koj. Tsis txhob rub hnyav dhau vim nws tuaj yeem ua rau mob lossis raug mob.
- Ua pa tswj: Nco ntsoov ua pa ib txwm thaum ua qhov kev tawm dag zog no. Tuav koj ua tsis taus pa tuaj yeem ua rau tsis muaj qhov nro hauv koj lub cev, ua rau kev tawm dag zog tsis zoo.
- Regularity: Kev sib raug zoo yog qhov tseem ceeb hauv txhua qhov kev tawm dag zog. Kom tau txais txiaj ntsig zoo tshaj plaws los ntawm Seated An
Seated Ankle Stretch FAQs
Tuaj nov cuag Seated Ankle Stretch?
Yog lawm, cov neeg pib tshiab tuaj yeem ua qhov kev tawm dag zog ntawm Seated Ankle Stretch. Nws yog ib qho kev tawm dag zog yooj yim thiab ua tau zoo los ua kom yooj yim thiab muaj zog hauv pob taws. Ib yam li txhua qhov kev tawm dag zog tshiab, nws yog ib qho tseem ceeb uas yuav tsum tau pib maj mam thiab maj mam nce ntxiv kom tsis txhob raug mob. Yog tias muaj kev tsis xis nyob lossis mob, kev tawm dag zog yuav tsum tau nres tam sim ntawd.
Yuav ua li cas kev sau ntawv tso? Seated Ankle Stretch?
- Tshav Pob Tawb Nrog Cov phuam: Zoo ib yam li qhov sib txawv ntawm qhov sib txawv, tab sis koj siv cov phuam los yog siv qhwv ib ncig ntawm koj txhais taw kom rub nws ntawm koj.
- Zaum Pob Tawb Stretch nrog Ko Taw: Hauv qhov kev hloov pauv no, thaum zaum, koj tuav koj txhais taw thiab tig nws clockwise thiab counterclockwise kom ncab pob taws nyob rau hauv ntau cov lus qhia.
- Tshav pob luj taws nrog pob luj taws: Ntawm no, thaum zaum, koj tso koj txhais ko taw ncaj nraim rau hauv av thiab tom qab ntawd nqa koj pob taws, tuav koj cov ntiv taw rau hauv pem teb kom ncab pob taws.
- Zaum Pob Tawb Stretch nrog Hla Hla: Hauv qhov kev hloov pauv no, koj hla ib ceg hla ntawm lwm tus thiab maj mam nias rau ntawm ko taw tsa ceg kom ncab pob taws.
Yuav ntawm li cas kev caij kab mob los tso tso Seated Ankle Stretch?
- Seated Toe kais: Cov ntiv taw kais dej ua haujlwm ntawm cov leeg hauv pem hauv ntej ntawm koj sab ceg, tib thaj chaw uas tau koom nrog thaum lub sij hawm Seated Ankle Stretch, ua kom nws zoo meej ntxiv los ntawm kev muab kev sib npaug rau tag nrho thaj tsam pob taws.
- Pob Tawb Taug Kev: Qhov kev tawm dag zog no ntxiv dag zog rau cov leeg pob qij txha thiab ua kom pob taws ruaj khov, uas ua rau cov pob qij txha ntawm lub rooj zaum los ntawm kev txo qhov kev pheej hmoo ntawm pob qij txha thiab txhim kho kev sib npaug.
Cov ntawv cov tuam tsev muaj kev khiav Seated Ankle Stretch
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