Thumbnail for the video of exercise: Seated Ncaj Ncees Calf Stretch

Seated Ncaj Ncees Calf Stretch

Exercise Profile

Nqeeb Ib hliKev siv muag: Calves

Cov khoom sivcua licas de kev txhij

Ib tej VajGastrocnemius

Ib tej Vaj themHamstrings, Soleus

Tawm tso kevExercises:

Bodyweight Qav Pump demonstration

Bodyweight Qav Pump

Tib ceg Choj nrog Hip Flexion demonstration

Tib ceg Choj nrog Hip Flexion

Caw Pob Rov Qab Extension Nrog Tes Qab Lub Taub Hau demonstration

Caw Pob Rov Qab Extension Nrog Tes Qab Lub Taub Hau

Caw Pob Rov Qab Stretch demonstration

Caw Pob Rov Qab Stretch

Exercise Ball Back Extension With Arms Extended demonstration

Exercise Ball Back Extension With Arms Extended

Cev pob rov qab Extension nrog lub hauv caug tawm hauv av demonstration

Cev pob rov qab Extension nrog lub hauv caug tawm hauv av

45 degree hyperextension demonstration

45 degree hyperextension

Roll Recumbent Hip External Rotator thiab Hip Extensor Stretch demonstration

Roll Recumbent Hip External Rotator thiab Hip Extensor Stretch

dag ncaj ceg Marches demonstration

dag ncaj ceg Marches

Squat Tuav Calf Raise demonstration

Squat Tuav Calf Raise

Ntawm sijhawv cov koom tes tawv paub

Introduction rau tso Seated Ncaj Ncees Calf Stretch

Lub Rooj Zaum Ncaj Ncees Calf Stretch yog ib qho kev tawm dag zog zoo uas feem ntau tsom rau cov leeg hauv koj ob txhais ceg, txhim kho kev yooj yim thiab txo qhov kev pheej hmoo ntawm kev raug mob. Nws yog qhov tsim nyog rau cov tib neeg ntawm txhua qib kev qoj ib ce, suav nrog cov neeg ncaws pob, cov neeg laus, thiab cov neeg uas rov qab los ntawm cov ceg qis lossis ko taw raug mob. Los ntawm kev koom nrog qhov kev tawm dag zog no rau hauv lawv txoj haujlwm niaj hnub no, cov tib neeg tuaj yeem txhim kho lawv cov kev ua kis las, txhawb cov leeg nqaij, thiab txhim kho kev ua haujlwm txhua hnub, xws li taug kev lossis nce ntaiv.

Qhia txog: Lub thibkis Step-by-Step Seated Ncaj Ncees Calf Stretch

ncav tes nrog koj txhais tes thiab sim kov koj cov ntiv taw, ua kom koj ob txhais ceg ncaj.
Yog tias koj tsis tuaj yeem ncav cuag koj cov ntiv taw, siv cov phuam los yog cov hlua tiv thaiv los ntawm kev tso nws nyob ib ncig ntawm koj ob txhais taw thiab tuav txhua qhov kawg.
Rub maj mam rau ntawm daim phuam los yog band, kos koj cov ntiv taw ntawm koj lub cev, kom txog thaum koj hnov qhov ncab ntawm koj cov nyuj.
Tuav txoj haujlwm no li ntawm 30 vib nas this, tom qab ntawd tso tawm thiab rov ua dua ob peb zaug.

Nruab ntxaug ntawv Seated Ncaj Ncees Calf Stretch

Flex Koj ob txhais taw: Taw koj cov ntiv taw ntawm koj lub cev kom ua kom lub ncab. Qhov no yog qhov uas ntau tus neeg ua yuam kev. Lawv taw tes lawv cov ntiv taw tawm los yog tsis koom nrog lawv ko taw txhua. Flexing koj ob txhais taw yog dab tsi stretches cov leeg nqaij.
Siv phuam los yog Resistance Band: Yog tias koj tsis tuaj yeem ncav cuag koj cov ntiv taw nrog koj txhais tes, siv cov phuam los yog cov hlua tiv thaiv. Loop nws ncig lub pob ntawm koj ko taw thiab maj mam rub nws ntawm koj. Qhov no yuav pab kom tob zuj zus ntxiv yam tsis tau straining koj nraub qaum lossis caj dab.
Tsis txhob bounce: Zam kev ntxias kom bounce los yog jerk koj ko taw ntawm koj hauv kev sim ua kom tob zuj zus. Qhov no tuaj yeem ua rau mob leeg lossis raug mob. Xwb, tuav a

Seated Ncaj Ncees Calf Stretch FAQs

Tuaj nov cuag Seated Ncaj Ncees Calf Stretch?

Yog lawm, cov neeg pib tshiab tuaj yeem ua qhov Seated Straight Leg Calf Stretch ce. Nws yog ib qho kev tawm dag zog yooj yim thiab ua tau zoo los ua kom yooj yim dua thiab txo qhov kev pheej hmoo ntawm kev raug mob. Nov yog cov kauj ruam: 1. Zaum hauv pem teb nrog koj ob txhais ceg ncaj nraim ntawm koj xub ntiag. 2. Khaws koj lub nraub qaum ncaj thiab lean rau pem hauv ntej ntawm lub duav. 3. ncav cuag koj cov ntiv taw nrog ob txhais tes. Yog tias koj tuaj yeem ncav tsis tau koj cov ntiv taw, siv cov phuam los yog cov hlua tiv thaiv. 4. Muab maj mam rub ntawm koj cov ntiv taw kom txog thaum koj hnov qhov ncab ntawm koj cov nyuj. 5. Tuav rau 15-30 vib nas this thiab rov ua dua. Nco ntsoov, nws yog ib qho tseem ceeb kom ncab ob txhais ceg sib npaug thiab tsis txhob thaws los yog siv lub zog txav. Nco ntsoov sab laj nrog tus kws tshaj lij yog tias koj tsis paub meej txog yuav ua li cas ua ib qho kev tawm dag zog.

Yuav ua li cas kev sau ntawv tso? Seated Ncaj Ncees Calf Stretch?

Downward Dog Calf Stretch: Qhov kev ua yoga no suav nrog tso koj txhais tes thiab ko taw rau hauv av nrog koj lub duav tsa, thiab tom qab ntawd nias ib pob taws ntawm ib lub sij hawm kom ncab txhua tus calf.
Stair Calf Stretch: Qhov no suav nrog kev sawv ntawm ib kauj ruam nrog koj lub luj taws dai ntawm ntug, thiab tom qab ntawd txo koj lub luj taws kom ncab koj cov nyuj.
Seated Calf Stretch with a Resistance Band: Hauv qhov kev hloov pauv no, koj zaum nrog koj ob txhais ceg txuas ntxiv, qhwv ib txoj hlua tiv thaiv ib ncig ntawm koj txhais taw, thiab maj mam rub cov hlua ntawm koj kom ncab koj tus ncej puab.
Foam Roller Calf Stretch: Qhov no suav nrog zaum hauv pem teb nrog cov menyuam ua npuas ncauj hauv qab koj txhais ceg qis thiab maj mam dov rov qab mus rau ncab koj cov leeg nqaij.

Yuav ntawm li cas kev caij kab mob los tso tso Seated Ncaj Ncees Calf Stretch?

Seated Toe Touches: Qhov kev tawm dag zog no kuj nthuav tawm cov leeg nqaij nrog rau cov menyuam mos, uas tuaj yeem pab txhim kho tag nrho cov kev yooj yim ntawm lub cev qis thiab txhim kho cov txiaj ntsig ntawm Seated Straight Leg Calf Stretch.
Downward-Facing Aub: Qhov no yoga pose tsis yog tsuas yog ncab cov calves tab sis kuj koom nrog cov hamstrings thiab sab nraub qaum, txhawb nqa tag nrho lub cev qis dua thiab lub zog uas ua kom muaj zog ntxiv ntawm cov leeg nqaij leeg.

Cov ntawv cov tuam tsev muaj kev khiav Seated Ncaj Ncees Calf Stretch

Bodyweight calf exercise
Zaum calf stretch
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Calves workout tom tsev
Tsis muaj cuab yeej siv calf exercise
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Bodyweight exercises rau calves
Ncaj ceg calf stretch routine