Txhim Kho thiab Coj Ncaj Zis Rau Cov Neeg Ncaws Pob

Ib daim ntawv teev npe ntawm kev ncab thiab ua haujlwm rau cov ncaws pob

Ncab thiab yooj yim mus ua haujlwm nrog tes ua si rau ntau yam. Kev nqus tau tsis zoo txaus nkaus xwb, tabsis nws pab kom cov neeg ncaws pob kom muaj kev sib luag thiab muaj ntau seem ntawm cov pob qij txha.

Kev Cai Ncauj Lus thiab Kev Tswj Flexibility

Kev nqus tau muaj ntau yam txiaj ntsig yog tias nws ua tiav zoo. Tshawb xyuas cov lus qhia nram qab no ua ntej koj pib xyeej sij hawm.

1. Ncab Thiab Ncauj Ua Ntej : Ncab yog ib txoj hau kev ua rau peb khwv nyiaj ntau zog thiab ua rau peb ua tau yooj yim.
2. Ncab kom zoo . Nco ntsoov ua raws li kev cob qhia txog kev nyab xeeb kom tiv thaiv kev raug mob.
3. Ua nrawm nrawm . Qhov no txhais tau tias koj tuav ib ncab sijhawm ntev li 30-60 vib nas this ib zaug thiab tsis thaws li lossis thau tawm.
4. Ncab tom qab koj sov so . Kev tshawb xyuas qhia tau hais tias qhov no yog qhov uas zoo tshaj plaws los txhim kho cov lus tsa suab .
5. Ua kom muaj kev sov siab ua ntej koj qhov kev ua haujlwm kom paub tseeb tias koj cov leeg yog sov.
6. Nco ntsoov tias txhua qhov sib koom tes muaj qhov zoo sib xws ntawm cov lus tsa suab thiab muaj kev ywj pheej tsis zoo ib txwm.
7. Ua kom muaj cov leeg zoo, ncab cov leeg nruj thiab ua rau cov tsis muaj zog.
8. Zam txhob ncab lossis ncab cov leeg mob.

Kev Coj Ua - Ncaws Pob

Siv cov hlua khi no mus rau qhov chaw tshwj xeeb ntawm lub cev.

• Xab npab Stretch - Basic
• Xab npab Stretch - Golfer Stretch
• Lub xub pwg thiab Hamstring Stretch - Taw ntsej muag rau khoov

• Txuj lom Stretch - Cat-Cow Stretch
• Spine Stretch - Prone Back Extension
• Qaum Stretch - Spinal Twist
• Txuj lom Stretch - Knees rau hauv siab
• Tsawg rov qab thiab Hip Stretch

Kev Coj Ua Ncauj - Txo Lub Cev

Siv cov kev no mus rau qhov chaw tshwj xeeb ntawm lub cev qis.

• Achilles Tendon (luj) Ncab
• Plantar Stretch
• Calf Stretch - Taw Qhia

• Soleus Stretch - Sawv Cev
• Calf thiab Achilles Stretch
• Hip Flexor / Psoas Stretch
• Quad Stretch - Standing
• Hamstring Stretch - Seated
• Hamstring Stretch - Taw ntsees
• Hamstring Stretch - Tus Khub Tsawg
• NWS (Iliotibial) Band Stretch - Seated
• NWS (Iliotibial) Band Stretch - Crossover Squat Stretch
• Piriformis Stretch
• Piriformis Stretch - Dag
• Groin Pain - Ncauj Nrab Raws Cai
• Groin Stretch - Standing
• Groin Stretch - Seated
• Groin Stretch - Squatting

Ncauj Kev Ua Si Los Ntawm Kev Ua Si

Nov yog qee qhov kev ua lej yooj yim rau cov neeg ncaws pob uas ua si hauv kev ncaws pob.

• Qhov Zoo Tshaj Plaws rau Kev Tshawb Fawb
• Qhov zoo tshaj plaws rau cov Golfers
• Qhov zoo tshaj plaws rau Runners
• Qhov zoo tshaj plaws rau Snowboarding
• Zoo Ncua Ncua Kev Ncaws Pob Ntaus Ncaws

Cov Kev Raug Mob Nto Li Cas

Nov yog qee cov qauv kev ua piv txwv rau cov kis las uas muaj kev raug mob.

• NWS (Iliotibial) Band Mob Hloov Dab Tsi
• Rov Qab Kab Mob Hlav Rov Qab
• Lub Plab Hloov Ntoo Ncuav Ntoo

_{Tau qhov twg los}

_{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}

_{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.}

_{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.}

_{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}