Kev tshawb nrhiav pab txiav txim siab txog lub sijhawm zoo tshaj plaws
Cov lus pom zoo kom ncab lossis tsis ncab hloov ntawm xyoo mus rau xyoo thiab los ntawm tus kws tshaj lij rau tus kws tshaj lij. Kev tsim muaj tau nce xyoo mus ua ib qho tseem ceeb ntawm kev pabcuam fitness raws li ib txoj kev los txo qhov kev raug mob ntawm kev raug mob, tiv thaiv mob mob thiab txhim kho kev ua haujlwm. Thaum cov kws tshawb fawb tseem pom cov txiaj ntsim thiab cov kev sib ncawg ntawm kev ncab, tseem muaj pov thawj (thiab tseem muaj pov thawj) los tawm tsam cov kev xav no.
Ncab thiab Mob Siab Nqaij
Tej co kev tshawb fawb qhia tias ncab tsis tiv thaiv mob nqaij mob tom qab exercise. Cov kws tshawb fawb Robert Herbert, Ph.D., thiab Marcos de Noronha, Ph.D. ntawm University of Sydney ua cov txheej txheem kev ntsuam xyuas thiab kev ntsuas ntawm 10 yam kev tshawb fawb txog kev ncab ua ntej los yog tom qab kis las ua si. Lawv xaus tias ncab ua ntej kev qoj ib ce tsis tiv thaiv kev qoj ib ce tom qab cov nqaij ntshiv. Lawv kuj nrhiav tau me ntsis kev txhawb rau txoj kev xav uas ncab tam sim ntawd ua ntej kev ncaws pob tuaj yeem tiv thaiv kev raug mob los ntawm kev sib tw dhau los lossis mob hnyav.
Ncab thiab Ua Tau Zoo
Cov kws tshawb fawb ntawm Nebraska Wesleyan University tau tsim cov ntsiab lus hauv xyoo 2009 thaum lawv luam tawm cov kev tshawb pom tau hais tias cov neeg khiav dejnum uas yooj yim tau qis dua kev lag luam (kev siv lawv cov pa oxygen ntau npaum li cas) dua li cov neeg khiav dejnum uas muaj kev sib zog nqus. Yog li ntawd, cov neeg khiav tsis yoojyim tsis yoojyim tau khiav ceev dua cov "khiav ywj siab" khiav.
Yog, nws yog ib qho kev kawm me me, thiab yog, lawv tsuas ntsuas lub rooj thiab ncav cov qhab nias, tab sis qhov kev tshwm sim kuj tseem ceeb me ntsis thiab coj ntau xim rau cov lus nug hais txog cov txiaj ntsim ntawm kev ncab.
Sov li thiab ncab
Ntau ntau qhov kev tsis sib haum xeeb yog los ntawm kev tshawb nrhiav txog kev sov siab.
Cov kev tshawb fawb no pom tau hais tias cov cua sov los ntawm nws tus kheej tsis muaj txiaj ntsig rau ntau yam ntawm txoj kev tawm suab, tab sis, thaum lub caij sov so ua raws li kev ncab muaj ntau zuj zus. Muaj coob tus neeg misinterpreted no nrhiav kom txhais tau hais tias ncab ua ntej kev ncaws pob tiv thaiv kev raug mob, txawm tias cov kev tshawb fawb soj ntsuam qhia lwm yam. Ib qho kev txhais zoo dua yog qhov ua kom sov so tiv thaiv kev raug mob, whereas ncab tsis muaj teebmeem rau raug mob.
Yog tias kev tiv thaiv kev raug mob yog lub hom phiaj tseem ceeb, cov pov thawj pom tias cov neeg ncaws pob yuav tsum tsis txhob ncav lub cev ua ntej, thiab nce lub sijhawm sov so.
Cov kev tshawb fawb tau txhawb qhov ntau ntawm cov lus tsa suab tuaj yeem nce los ntawm ib zaug ntawm tsib caug-thib ob rau cov leeg txhua hnub. Txawm li cas los xij, qee cov neeg xav tau ntev ntev los yog ntau dua. Kev tshawb nrhiav kuj txhawb nqa lub tswv yim hais tias lub sijhawm ntev thiab qhov zaus rau kev ncab yuav txawv ntawm leeg nqaij.
Lub sij hawm ntev ntawm kev ncab ntawm cov lus tsa suab qhia tau tias tom qab 6 lub lis piam, cov neeg ncab ntev li 30 feeb ib zaug ib leeg txhua hnub tau nce ntau cov lus tsa suab ntau dua li cov uas ncab ib ce 15 vib nas this ib hnub. Tsis muaj kev nce ntxiv ntxiv nyob rau hauv cov pab pawg uas ncav sijhawm ntev li 60 feeb.
Lwm 6 lub lim piam kev tshawb nrhiav tau tshawb pom tias ib qho hnyav ntawm 30 feeb ib hnub twg txhua hnub ua tib yam li peb lub voj vaum 30 vib nas this.
Cov kev tshawb fawb no siv kev siv peb caug-thib ob los ua ib feem ntawm kev ntsuas dav dav los txhim kho ntau yam ntawm tsab ntawv tsa suab.
Puas Muaj Kev Ywj Pheej Tshaj Tawm?
Thaum tshawb nrhiav txhua txoj kev tshawb fawb txog kev ncab thiab yooj yim rau cov neeg ncaws pob, nws tseem ceeb heev kom nco ntsoov tias lub hom phiaj ntawm kev ncab yog tsim thiab tswj kom muaj ntau yam kev tawm suab ntawm cov pob qij txha. Nws tseem ceeb heev kom paub tseeb tias ncab (los yog tso) cov leeg nruj yuav tsum tau mus ua tes ua ke nrog kev txhawb zog cov leeg nqaij tsis muaj zog.
Kuv paub tseeb tias peb yuav pom cov ncauj lus tseem ceeb rau thiab tiv thaiv kev ncab, tab sis yog tias koj xaiv kom ncab, nws yuav zoo tshaj rau koj txoj kev ua ub ua kom haum rau koj cov kev xav tau. Ntsuas koj lub cev thiab kev ua si thiab ua kom koj ncab (thiab ntxiv dag zog) kom txo tau cov leeg tsis sib xws.
Yuav ua li cas kom Stretch
Tom qab qoj ib ce, txias cia thiab tuav ib lub vojvoog xwb kom txog rau thaum koj hnov me ntsis rub hauv cov nqaij, tab sis tsis muaj mob. Thaum koj tuav cov ncab cov leeg yuav so kom txaus. Thaum koj xav tias tsis tshee siab koj tuaj yeem nce qhov ncab dua mus txog rau thaum koj hnov zoo li qub me ntsis. Tuav txoj hauj lwm no kom txog rau thaum koj xav tias tsis muaj ntxiv lawm.
Yog tias koj tsis zoo li yuav muaj ntau yam ntawm cov lus tsa suab uas siv cov txheej txheem saum toj no, koj yuav xav txog qhov ncab ntev tshaj (mus txog 60 vib nas this).
Dab tsi yog qhov zoo tshaj plaws?
Feem ntau, Proprioceptive Neuromuscular Facilitation (PNF) ncab tau ua kom muaj zog ntau dua hauv cov lus tsa suab sib piv nrog kev hnyav los yog ballistic ncab, tab sis qee qhov kev tshwm sim tsis muaj qhov tseem ceeb.
Static stretches kuj nce mentsis yooj yim dua thiab tshwm sim kom muaj kev sib tw zoo. Cov kev tshawb fawb qhia tias nruam ncab tsis so yuav zoo dua cyclic ncab (siv lub ncab, relaxing, thiab reapplying ncab), tab sis qee qhov kev tshawb fawb pom tsis muaj qhov txawv.
Cov kws kho mob feem ntau ntseeg tias ballistic, los yog thawb rau thaum lub sij hawm ncab, yog txaus ntshai vim hais tias cov leeg yuav rov qab ua daim ntawv cog lus yog hais tias tau rov qab ncav tes nrawm nrawm dua li lub sij hawm luv relaxation. Xws li cov kab mob eccentric contractions ua rau kom muaj kev pheej hmoo ntawm kev raug mob.
Ntxiv rau kev txhim kho ntau yam ntawm txoj kev tawm suab, ncab tsis so thiab feem ntau cov neeg ncaws pob siv kev ncab ce kom muaj kev tshuav nyiaj li cas hauv kev kho lub cev. Tab sis ib qho ntawm cov kev pab cuam ntau tshaj ntawm kev ncab yuav yog ib yam ua rau kev tshawb fawb tsis muaj nuj nqis: nws nyuam qhuav hnov zoo.
Tau qhov twg los
Herbert RD, de Noronha M. Ncab kom tiv thaiv lossis txo cov leeg nqaij mob tom qab exercise. Cochrane Database ntawm Kev Tshawb Xyuas Kev Ntsuam Xyuas 2007, Qhov teeb meem 4.
Andersen, JC Ncauj Ua Ntej thiab Tom Qab Coj Ua Si: Teebmeem rau Nqaij Nqaij Hlav thiab Raug Raug Mob. Phau Qhia Txog Cov Qhia Kev Kawm Ua Haujlwm 40 (2005): 218-220
Witvrouw, Erik, Nele Mahieu, Lieven Danneels, thiab Peter McNair. Kev Tiv Thaiv thiab Kev Tiv Thaiv Qhov Tiv Thaiv Ib Leeg Txheeb Ze. Cov Tshuaj Tiv Thaiv Kev Ua Si 34.7 (2004): 443-449
Ian Shrier MD, PhD thiab Kav Gossal MD. Cov Myths thiab Qhov Tseeb ntawm Kev Tawm Tseg: Cov Kev Xav Kom Zoo Rau Cov Neeg Noj Qab Nyob Zoo, Tus Kws Kho Mob thiab Sportsmedicine, VOL 28, # 8, Lub Yim Hli 2000.
Treh kawm TL, Buresh RJ .. Sit-thiab-ncav ua kom yooj yim thiab khiav kev lag luam ntawm cov txiv neej thiab cov poj niam collegiate nrug runners. J Kev Zog Kom Ruaj. 2009 Jan; 23 (1): 158-62.