Ib sij ncav sijhawm los pab txhua tus neeg khiav dej num
Tej zaum koj yuav tau hnov tias ncab thiab ua kom yooj yim tuaj yeem ua qhov sib txawv rau cov neeg khiav dej num. Yog cov xaiv tseeb? Dab tsi yog qhov zoo tshaj plaws ncab rau cov neeg khiav dej num?
Ua ntej koj pib, siv sij hawm kom paub ntxiv txog kev khiav thiab ncab , lub sij hawm ntawm kev ncab, thiab lwm cov tswv yim txog kev ncab cov neeg khiav dej num yuav tsum paub. Nws tseem ceeb heev rau kev nkag siab tias yog vim li cas koj yuav tsum rub zog tom qab koj sov .
Cia wb mus saib ntawm qee qhov kev ncav zoo tshaj rau cov neeg khiav dej num (yuav tsum ua tiav, ntawm chav kawm, tom qab sov so.)
1 - Sawv Cev Nqaij Nqaij Nqaij
Lub thoob thav nyuj yuav tsum tau ua tiav tom qab ib qho kev sov sov thiab / los yog thaum kawg ntawm koj cov kauj. Rau cov neeg khiav dej num lub calf, los yog gastrocnemius, cov leeg yog prone rau ib tug nyuj rub los yog lim. Kev txhim kho koj txoj kev ntxim siab ntawm cov lus tsa suab los ntawm calf stretches tuaj yeem txo koj txoj kev pheej hmoo ntawm cov kev raug mob no. Qog txhim kho qoj ib ce kuj yuav yog ib qho ntawm koj txoj kev ua haujlwm rov qab yog tias koj tsis raug tsim txom los ntawm ib qho hlwv me me.
Lub pob txha nyom nthuav zoo ib yam li cov pob txha caj npab pob txha , tab sis thaum koj lub hauv caug ncaj koj tsom cov ncab ntawm lub calf es tsis yog cov pob txha.
2 - Taw ntsees IT Band Stretch
Kev sawv ntawm nws yog qhab stretch yog ib qho kev ua uas yuav pab tau cov neeg uas nyob nrog lub plab hlaub caj dab. Nws tuaj yeem yuav pab tau koj ua haujlwm nrog tus kws kho mob (physician therapist) kom paub tseeb tias koj ua tiav cov sijhawm no.
Cov hlua caj ceg (IT) yog ib pawg tawv nqaij uas muaj zog ntawm sab nrauv ntawm tus ncej puab mus rau hauv lub hauv caug thiab ua rau nagging mob ntawm sab npoo ntawm koj lub hauv caug thiab sab sauv. Iliotibial band syndrome yog ib qho kev mob feem ntau uas yog feem ntau ntawm qhov mob thiab voos ntawm no.
3 - Sawv quaj quaj
Lub quaj ncuav taw tuaj yeem yog qhov zoo tshaj plaws rau cov neeg khiav dej num feem ntau, tshwj xeeb tshaj yog cov neeg uas yuav khiav toj toj roob hauv pes.
Cov quads tau siv ntau lub zog khiav (tshwj xeeb tshaj yog khiav mus los.) Muaj ntau txoj hauv kev sim los rub cov quadriceps, tab sis yog tias koj ceev koj lub duav ruaj khov, qhov no yog ib qho zoo ua thaum sawv.
4 - Nqos Tau Txais Cov Quav Hnav
Lub seev cev ua rau nqaij npuaj npua los yog "zaum thiab ncav cuag kev sim" yog siv ob yam ua ib ce ncab thiab soj ntsuam koj sab nraub qaum thiab hamstring yooj.
Vim tias qhov ceev nruj qis thiab kev hnoos qeev muaj feem ntau mob ntsig txog mob nqaij thiab mob hnyav hauv cov neeg khiav dej num, qhov no nthuav tuaj yeem pab tswj tuav daim ntawv zoo thiab txo txoj kev pheej hmoo siab, mob, thiab raug mob.
5 - Hip Flexors thiab Psoas Stretch
Lub plhaub flexors thiab psoas stretches tuaj yeem ua rau koj limber ntau dua thaum khiav nce toj, tab sis raws li tag nrho cov stretches no, yuav tsum tsis txhob ua kom txog thaum uas koj tau ua ntej sov so.
Lub plhaub flexors feem ntau overused hauv runners. Cov leeg no rub cov ceg ntawm cov pob tw thiab cov neeg tua kab cia siab rau cov leeg no, tshwj xeeb tshaj yog thaum khiav nce toj.
6 - Lub xub pwg nyom yooj yim
Qhov yooj yim lub xub pwg nyom yog kev ua kom ncav tau yooj yim uas tsis yooj yim, tab sis tsis tseem ceeb. Nws tuaj yeem siv los qhib koj lub hauv siab thiab ua kom koj tus cwj pwm tsis yog thaum khiav, tab sis nyob rau hauv koj lub neej rau hnub thiab lwm yam kev ua si uas koj tau cog lus tseg.
Cov neeg khiav dej num, tshwj xeeb, qee zaus kuj tsis nco qab ncab lawv lub cev. Tej yam yooj yim ntawm lub xub pwg yuav ua tau sai thiab ua kom tau zoo. Qaum hauv lub cev ntev rau kev yoojyim yuav pab tau koj ua tib zoo saib rau koj lub cev.
7 - Plantar Fasciitis Stretch
Cov kab mob hauv cov pob txha yuav yog ib txoj hauv kev los txo koj txoj kev pheej hmoo ntawm qhov mob thiab limiting cov kab mob uas tshwm sim rau hauv cov neeg khiav dej num.
Plantar fascia yog ib txoj hlua khi ntawm cov tawv nqaij uas ua raws li hauv qab ntawm ko taw mus rau ntawm pob taws thiab txhawb nqa cov kauj ruam. Qhov qhab ntawm cov nqaij mos absorbs qhov cuam tshuam txhua zaus koj pob taws hits hauv av thaum khiav. Qhov rov qab ua no tuaj yeem ua rau kua muag hauv lub phaj, uas yog ua rau muaj mob.
8 - Tshaj Tawm Piriformis Stretch
Cov tshuaj nplaum nplaum los yog cov tshuaj tiv thaiv qis tshaj yog qee zaum hu ua "Pigeon Pose" hauv yoga.
Raws li tau sau tseg, cov kab mob qog txha tawg vim kev ceev thiab tsis muaj kev ywj pheej hauv koog caj pas tuaj yeem ua rau mob siab rau hauv cov neeg khiav dej num.
9 - Kev Paub Txog Quadriceps Stretch (Advanced)
Tus quaj qw quadriceps stretch yog ib qho kev hloov ntawm lub tog plaub ncav uas tau sib tham ua ntej. Lub kneeling version pom ntawm no yog lwm txoj kev kom tau cov quads stretched tom qab ib tug khiav.
10 - Quad Stretch Nrog Ib Tug Zov Band (Advanced)
Lwm txoj kev tseem tsis tau mus rau quaj quaj plaub quaj thiab sawv quad stretch yog plaub ncab nrog ib tus neeg pom ntawm no pom. Qhov plaub ncav yog qhov zoo tshaj plaws tom qab koj tau sau thaum koj muaj qee lub sijhawm los so thiab tau tshaj tawm ntawm qhov ntev, qeeb ncua.
Lo Lus Ntawm
Thaum peb tau ntev xav tias qhov kev nthuav dav ua lub luag haujlwm tseem ceeb hauv kev txo cov kev raug mob thiab kev ua kom zoo, tab sis qhov no yog tam sim no muaj teeb meem muaj teeb meem. Qhov no txhais tau hais tias nws yog qhov tseem ceeb uas yuav tau mloog koj lub cev thaum xam qhov txiaj ntsim ntawm kev siv zog. Nws tshwm sim hais tias ntau ntawm cov stretches yuav tsum tsuas yog ua tiav tom qab txaus siab sov so. Tham nrog ib tus kws qhia, tus kws qhia, lossis tus kws kho mob lub cev kuj tuaj yeem pab tswv yim rau kev tsim txoj kev sov siab thiab kev ua haujlwm kom zoo rau koj raws li tus kheej.
> Source:
> Baxter, C., Mc Naughton, L., Sparks, A., Norton, L., thiab D. Bentley. Qhov cuam tshuam ntawm Kev Tawm Tsam rau Kev Ua Tau thiab Kev Raug Mob Risk ntawm Cov Ntev Ntev Cov Ntev. Kev tshawb fawb hauv Cov Tshuaj Noj . 25 (1): 78-90.