Kawm qhov txawv ntawm Flexibility, Ncab thiab Ua Kev Ua Si Rau Kev Ua Si
Kev ywj pheej yog hais txog kev muaj peev xwm txav cov pob qij txha los ntawm lawv cov kev tawm suab ntau, ntawm qhov chaw ua haujlwm mus rau kev ncua ntev. Qhov sib koom ntawm kev sib koom ua ke yog nyob ntawm ntau yam xws li qhov ntev thiab lub cev ntawm cov nqaij ntshiv thiab ligaments thiab cov duab ntawm cov pob txha thiab pob txha mos uas tsim kev sib koom tes. Flexibility yuav ua tau raws caj ces, tab sis nws kuj yog tsim los ntawm kev ncab.
Flexibility yog ib qho tseem ceeb ntawm kev qoj ib ce thiab kev qoj ib ce zuj zus kom muaj nyiaj ntau ntawm kev sib koom ua ke. Flexibility kuj yog tshwj xeeb rau hom tsiv mus rau kev ua si thiaj li tseem ceeb rau qee yam kev ua si tshaj lwm tus. Cov Cyclists, piv txwv li, yuav tsum tau yooj yim dua qhov yoog me dua cov hurdles, thiab cov neeg ua luam dej yuav tsum tau xub pwg dua li cov neeg khiav dej num.
Koj Puas Yuav Ua Kom Muaj Kev Yooj Yim?
Kev ua kom yooj yooj yim yog ua los ntawm ua kom ncav ce . Cov hom kev hnoos qeev tshaj plaws yog qhov qub, muaj zog ncab kom qeeb thiab tswj tau. Static stretches yog xav kom muaj kev nyab xeeb rau neeg feem coob. Lawv koom ib lub qeeb, maj mam ncab ntawm cov nqaij uas muaj nyob rau hauv qhov chaw ntev ntev li 10 mus rau 60 feeb thiab rov qab hais txog peb zaug.
Lwm hom ncab ce hu ua dynamic stretching . Dynamic ncab yuav maj mam nce rau hauv koj qhov kev tawm suab thiab kev ceev ntawm lub zog nrog kev tswjhwm viav voos (tsis yog bounce) uas ncav cuag cov kev txwv ntawm koj qhov kev tawm suab hauv kev tswj kav.
Koj yeej tsis yuam kom hom stretch. Piv txwv ntawm kev sib xyaw dynamic yog qeeb, tswj kev ua swwj, kev ua npuaj vov, lossis torso twists.
Dynamic stretching ce txhim kho txoj kev ua kom tiav hauv feem ntau cov kev ua si thiab feem ntau ua tom qab kev sov so ua ntej kev xyaum kawm aerobic. Dynamic stretching ce muaj xws li 10 mus 12 rov qab ua ke ntawm kev txav mus.
Ballistic ncab siv zog ua haujlwm kom muaj zog kom sib zog ua ke tshaj qhov qub ntawm kev coj ua. Kev sib kis ntawm cov kis tau zoo yog kev sib cog lus thiab sib txawv ntawm kev sib txawv ntawm qhov sib lawv liag vim lawv tab tom sim quab yuam ntau ntawm cov ntawv tsa suab. Hom kab no tsis pom zoo vim hais tias muaj kev pheej hmoo siab ntawm qhov kev raug mob (ntawm cov nqaij ntshiv, cov leeg liab los yog lwm yam lig) nrog kev rubistic ncab.
Yuav ua li cas kom muaj zog txaus
Ua ntej ncab, nws tseem ceeb heev kom sov tuaj rau cov leeg thiab pob qij txha. Ncab txias, cov leeg nruj tuaj yeem ua rau kom raug mob, yog li ua tau qee cov kev sib koom ua ke sib nraus thiab ua ib qho yooj yim aerobic ua ntej. Kev sib tw ua ke yog ua los ntawm kev ua hauj lwm lub taub hau rau cov ntiv taw siv me me, qeeb voj (clockwise thiab counterclockwise) ntawm txhua qhov sib koom tes kom txog rau thaum tag nrho lawv txav khov kho thiab yooj yim. Koj tuaj yeem ua tau qee tus marching los yog dhia jacks los tsa koj tus tub ntxhais kub thiab nce koj kev ua ntej koj ncab.
Rau ib ce qoj ib ce kom zoo dua, nws xav tau lub hom phiaj tshwj xeeb thiab npaj kom txaus ncab mus rau cov nqaij ntshiv thiab ligaments lub sijhawm kom tso cai rau ib qho tshiab, nce, ntau ntawm cov lus tsa suab. Feem ntau, qhov no txhais tau tias yog thaum koj ncab, koj yuav tsum xav tias qhov ceev nrig thiab me ntsis qhov hnov mob los ntawm kev mus ib qho me me dhau ntawm koj qhov kev coj ua.
Yog koj ua li ntawd, koj yuav tsim ib qho kev tawm suab ntau dua. Nws yog ib qho tseem ceeb kom tsis txhob ncav roj ntsha thiab ua kom raug mob lossis mob nqaij . Qhov kev pom zoo yog ncab mus rau qhov chaw ntawm qhov tsis zoo me ntsis, tiam sis tsis yog rau qhov mob.
Txhim kho lub sij hawm ntev, ua kom txhua txhua hnub rau tsawg kawg yog rau lub lis piam. Txawm li cas los xij, thaum koj tsis siv lossis ncab qhov kev hloov tshiab no, koj yuav tsis tau cov khoom koj tau ua.
Cov txiaj ntsim ntawm kev ywj pheej
Ua ib tug neeg ncaws pob, nco ntsoov tias qhov yooj yim ntawm txhua yam tseem ceeb dua li muaj kev yooj yim rau koj kev ua si. Kev tshawb xyuas pom tau hais tias kev sib raug zoo ntawm kev raug mob thiab kev raug mob yog tsis to taub .
Muaj ntau dua qhov tsis yooj yim txhais tau hais tias tsawg dua kev raug mob thiab ib tug neeg ncaws pob uas tsis muaj kev ywj pheej tsis raug mob ntau dua. Qhov tseem ceeb yog kom muaj txoj kev yooj yim rau koj kev ua si, yog li koj tuaj yeem yooj yim mus los ntawm cov lus tsa suab uas tsis muaj cov kab mob sib txawv.
Qhov tseeb tiag, kev tshawb fawb kuj pab txhawb lub tswv yim uas ua kom muaj kev sov siab ua ntej kev siv dag zog los yog txo cov kev raug mob. Sov los ntawm maj mam ua lub zog loj rau pawg uas siv rau hauv koj qhov kev ua si. Koj tuaj yeem sov tau nrog kev mus kev, kev voj voog, dhia jacks, lossis pib kev ua si ntawm kev qeeb qeeb qeeb.
Yog tias koj nqa cov phom ntev, nws tseem ceeb heev kom ncab thiab lub sijhawm zoo tshaj yog tom qab qhov kev ua haujlwm. Cov leeg khaus uas muaj cov roj fatigas muaj peev xwm nce tau yooj yim thiab txhim kho cov leeg mob . Mob hnyav thawm niaj thawm pab txo cov leeg nqaij, tshem tawm cov kua lactic acid , thiab tiv thaiv cov leeg ntawm cov leeg ntawm kev kho tom qab hnyav tom qab hnyav hnyav.
Koj Puas Muaj Flexible?
Nws yog ua tau rau cov nqaij ntshiv thiab ligaments nyob ib puag ncig kom dhau yoojyim. Txoj kev yooj yim heev yuav yog vim qoob lig thiab nqaij ntshiv uas yuav muaj kev sib koom tes tsawg dua thiab yuav ua rau kev raug mob ntau dua li kev sib koom ua ke. Kev ua kom ntau dhau yuav ua tau phem li tsis txaus.
Qhov chaw:
Fradkin AJ, Gabbe BJ, Cameron PA., Puas Muaj Kev Kub Ntxhov Los Ua Kev Tua Hluav Taws Xeeb Ua Si? Lub Pov Thawj Tawm Los Ntawm Cov Kev Xaiv Los ntawm Cov Neeg Tsis Taus? , Ntawv Tshawb Fawb Txog Kev Kawm Txuj Ci Kawm Ntawv 2006 Jun; 9 (3): 214-20.
Stephen J. Nicholas, MD, Miskas Orthopedic Society rau Cov Tshuaj Tua Kab ..
Thacker SB, Gilchrist J, Stroup DF, Kimsey CD Jr., Qhov cuam tshuam ntawm kev ua rau kev ua si raug kev phom sij: Lub Hauv Paus Kev Tshawb Fawb. Tshuaj thiab Science hauv Cov Kev Ua Si thiab Kev Xyaum. 2004 Mar; 36 (3): 371-8.