Muaj ib nqe lus hais tias koj tuaj yeem zaum ntawm tus twine thaum txhua hnub nyoog, tau kawg, yog tias koj sim ua tiag. Tab sis nyob rau hauv kev xyaum, txawm nyob rau hauv cov tub ntxhais hluas xyoo, qhov no tsis yog xws li ib tug yooj yim thiab ceev txoj hauj lwm. Thiab kuj txaus ntshai, yog hais tias koj pib kev cob qhia, tsis paub yuav ua li cas kom ua ib tug twine. Nyob rau tib lub sij hawm, yog tus txheej txheem ntawm cov txheej txheem ua kom nws ua tau kom nce lub pob qij pob txha, ua kom cov ntshav tshuam hauv pelvic plab hnyuv siab raum. Piv txwv, hauv yoga, muaj ntau cov lus piav qhia txog yuav ua li cas thiaj paub txhawm rau txhim kho cov txha caj qaum, rejuvenation ntawm lub plab hnyuv siab raum ntawm qhov kev ua me nyuam, tshem tawm tej yam kab mob. Ntawm chav kawm, tus txheej txheem tus txheej txheem no yuav tsum raug saib xyuas los ntawm ib tus neeg cob qhia. Tab sis nws yog qhov ua tau thiab ntawm nws tus kheej los tsim kev yooj yim nrog kev pab ntawm gymnastic qoj ib ce.
Yuav ua li cas ua ncab rau twine?
Muaj ob peb txoj kev yuav ua li cas ua twine, uas txawv ntawm qhov kev siv ntawm kev kawm thiab nyob rau hauv cov kev khiav ntawm cov txiaj ntsig. Tab sis, vim nws yog qhov txaus ntshai rau kev kawm ua tus twine tsis muaj tus kws qhia kev saib xyuas, peb yuav xav txog kev ncab, uas muaj rau kev ywj siab. Nyob rau hauv ib zaug nws yog tsim nyog yuav tsum tau them sai sai rau qhov tseeb tias tsis yog txhua hom stretch muaj ib tug zoo siv rau kev noj qab nyob. Piv txwv, kev noj qab haus huv ntawm kev ua ub no yeej tsis suav nrog kev rubistic ncab, qhov cuam tshuam rau cov nqaij thiab ligaments yog thaum caij nce taw thiab kev nyiag. Thaum tsis dhau kev paub thiab tawm kev, passive ncab, uas implies ua haujlwm ua khub, tsis pom zoo. Rau kev ua si ua si, kev siv li qub thiab isometric feem ntau yog siv.
Mob hnyav li qub yog txoj kev ncab ntawm cov nqaij ntshiv vim kev ua neej zoo li qub. Nws yuav tsum tau nyob rau hauv lub hlwb nco ntsoov hais tias qhov no hom ncab tsis ua rau cov nqaij ntshiv. Txoj kev ua lawv tus kheej yog qhov yooj yim. Rau longitudinal twine, nws yog ib qhov tsim nyog yuav ncab cov ceg rau pem hauv ntej thiab txhim kho nws ntawm lub qhov siab uas ua rau lub qab ntxiag, kev mob ncab ntawm cov nqaij ntshiv. Koj tuaj yeem siv lub rooj, qhov rais sill, los yog lub tshuab rau qhov no. Sim ua kom cov nqaij ntshiv kom ntau li ntau tau, koj yuav tsum nyob twj ywm rau hauv txoj hauj lwm no li 20 feeb, thiab raws li lub elasticity kho, nce qhov siab thiab ncav sij hawm ntev li ib feeb. Nyob rau hauv tib txoj kev, rov ua lub ce los ntawm ncab ceg rov qab. Koj tuaj yeem ua ntau hom kev hloov mus rau txhua ceg. Rau qhov tus ntoo khaub lig twv ua qhov kev qoj ib ce rau tib lub hauv paus, rub tawm ob sab ceg ntawm ob sab.
Tsis zoo li qub, isometric stretching ce ua kom cov elasticity thiab lub zog ntawm cov leeg. Ce rau twine kuj yooj yim. Pib txoj hauj lwm rau longitudinal twine - txoj cai ceg nyob rau hauv pem hauv ntej, sab laug tom qab, nyob rau hauv cov leeg muaj lub qab ntxiag ncab. Tom qab ua tiav cov voj voog nyob rau hauv txoj hauj lwm no, yuav tsum hloov cov ceg, ncab ntawm sab laug, thiab sab xis. Rau qhov kev sib tw twv, ob txhais ceg muaj dav nrawm, cov leeg yuav tsum tau ncav us txog. Ua thawj qhov chaw, koj yuav tsum tau lim lub leeg, xws li sim txuas cov ceg. 5 vib nas this ntawm voltage yuav tsum hloov nrog 15-20 vib nas this ntawm kev so, ua haujlwm nyob rau hauv txhua txoj haujlwm ib lub voj voog ntawm 5-8 voltages.
Ua ntej ncab, tsis hais txog cov txheej txheem uas tau xaiv, nco ntsoov muab qhov tsawg tshaj 30 feeb sov so rau, kom sov siab rau cov leeg. Txog rau thaum kawg, zaum ob, kotaw, jogging, jumps yuav ua. Yog tias tsis muaj kev sov so, cov kev ua haujlwm tshaj plaws kuj tuaj yeem ua rau raug mob mus rau cov pob qij txha, lig thiab cov leeg. Static thiab isometric ncab yuav ua tau tsis tsuas yog sawv, tab sis zaum thiab pw, siv cov qauv saum toj no kom ncab cov leeg tsim nyog leeg. Thaum lub sij hawm ncab, koj yuav tsum tswj koj tus cwj pwm kom zoo. Nqus ua pa tsis zoo, sib sib zog nqus, nqus cov pa, ua pa nrog lub qhov ncauj. Hauv qee cov kev cob qhia nws raug pom zoo kom ua rau me me tom qab nqhis dej thiab tom qab exhalation.
Yuav ua li cas kom paub qhov tseeb twine?
Thaum cov leeg ua taus ywj, nws tsis yooj yim los zaum ntawm tus twine. Ua li no, ib tug yuav tsum zaum hauv ib nrab hnub-hlua txhua hnub, thaum twg ib ceg yog khoov duav, thiab qhov thib ob ncab ntawm ib qho, ib qho thiab rov qab. Hauv qhov teeb meem no, koj yuav tsum sim zaum tag nrho hauv ib nrab-txoj hlua. Thaum pom tshwm sim, koj tuaj yeem npaj tag nrho cov khoom sib tw, tab sis kom tsis txhob raug mob, nqes mus rau hauv lub transverse los yog longitudinal twine smoothly siv lub xibtes so. Txhua hnub koj yuav tsum tau sim zaum li sib sib zog nqus tau rau hauv qhov kev sib tw, tab sis tsis ua txhua yam rau kev mob siab thiab tsis kaj siab.
Ntxiv rau, thaum sim ua tus thawj coj twine, cov tswv yim nram qab no yuav tsum muab xav:
- tsis muaj kev sov so koj tuaj yeem zaum ntawm tus twine, ua ntej kev cob qhia nws yuav tsum tau sov tuaj rau cov nqaij ntshiv;
- Thaum sim zaum ntawm tus twine, koj yuav tsum tsis txhob cia qhov mob, tshwj xeeb tshaj yog nyob rau hauv cov pob qij txha.
- Tus yuam sij rau txoj kev vam meej yog qhov kev cob qhia. Koj tuaj yeem rhuav tshem txoj kev qoj ib ce rau nyias pawg ua ke nyob rau hauv 2-3 qhov chaw, thiab ua tsuas yog ib qho ntawm txhua hnub.
- Yog tias ncab ua tiav rau kev noj qab haus huv, ces koj yuav tsum mloog cov kev xav uas tshwm sim thaum thiab tom qab kev cob qhia. Cov kev ua si yuav tsum muaj kev lom zem, thiab mob nqaij ntshiv, tshwj xeeb yog palpable thaum xub thawj, yuav tsum tsis txhob ua rau tsis xis nyob.
- nws yuav tsum tau muab sau tseg tias nyob rau hauv qee cov kab mob, hauv particular musculoskeletal system thiab cov hlab plawv, qhov kev qoj ib ce yuav raug pov thawj.
Kev cob qhia tsis tu ncua yuav ua rau lub hom phiaj npaj tseg, qhov tseem ceeb tshaj plaws yog tsis txhob tso tseg, tab sis tsis txhob sim ua kom qhov txheej txheem ua rau tus neeg muaj mob.