Sov rau cov twine. Ce rau cov twine (yees duab)

Muaj coob tus neeg tau ntseeg hais tias twine yuav tau lug tau sai dlua xwb tub ntxhais hluas. Txawm li cas los, qhov no yog tsis muaj tseeb. Txhua muaj zoo gymnastics. Twine tsis yog ib tug complex saib ntawm cov kev cob qhia, tshwj xeeb tshaj yog yog tias koj mus rau cov chav kawm ntawv tiv. Yuav ua li cas yuav tsum tau tig nws lub xim? Nyob rau hauv thawj qhov chaw, npaum li cas yog nyob ntawm seb persistence, ua siab ntev thiab ua hauj lwm. Nrog kev pab los ntawm kev ncab tus ceg nqaij yuav ua li cas lub tawg. Nyob rau hauv tas li ntawd, ua tau zoo ib tug ntau yam ntawm ce rau tus twine, cov duab uas yuav pom nyob rau hauv lub chav kawm ntawm kev nyeem ntawv txoj kev ntsuam xyuas, koj yuav kom koj tus kheej nyob rau hauv zoo zoo lawm, tswj cov nqaij fibers supple thiab muaj zog.

Nyob rau ib txoj hlua, koj muaj peev xwm coj

Yuav ua li cas rau tswv no ce, raws li cov tawg? Rau beginners, nws yog ib qho tseem ceeb kom nkag siab txog hais tias muaj ntau hom ntawm nws. Lawv yog cov raws li nram no:

1. Longitudinal. Li ntawd, yog ib ce muaj zog, uas txhais tau tias ib tug ko taw yuav tsum tau muab tso rau hauv pem hauv ntej thiab lwm yam - tom qab. Xws li ib tug variation ntawm cov kev cob qhia yog suav tias yog yooj yim tshaj cov nram qab no zoo ntawm twine.
2. Kab txiav. Thaum ua tau zoo no ce yuav tau tsa koj ob txhais ceg mus rau lub sab. Nws yog ib tug ntau yam ntawm twine. Mus cuag ib tug tag nrho cov stretch nyob rau hauv no txoj hauj lwm yuav tsum tau heev npaum li cas ua hauj lwm.
3. Provisnoy. Thaum ua tau zoo no hom ntawm kev kawm yuav tsum tau to taub hais tias lub kaum sab xis ntawm diluted sib nrug ob txhais ceg yuav tsum ntau tshaj 180 degrees.
4. Muaj kuj yog ib tug ntsug phua. Ib tug neeg yuav tsum coj ib txoj hauj nyob rau hauv uas ib tug ceg yog tsa, thaum lub lwm yam ko taw yuav tsum nyob rau hauv pem teb.

Main nuances uas yuav tsum tau paub, koj ua qhov tsob

Rau beginners, qhov zoo tshaj plaws kev xaiv yog ib longitudinal variant ce. Zaum rau qhov no zoo ntawm txoj hlua yuav ua tau sai thiab yooj yim. Nws yuav tsum tau to taub hais tias lub sij hawm lub sij hawm tom qab uas tus neeg yuav kawm tau qhov no hom ntawm kev qoj ib ce tej zaum yuav txawv. Nws yog nyob ntawm txhua tus neeg. Nyob rau hauv cov kev tshwm sim hais tias muaj yog ib tug natural yooj thiab elasticity, cov hlua yuav tsum tau npaum li cas yooj yim los mus kawm.

Koj yuav tsum tau them nyiaj mloog mus rau lwm lub misconception uas yog heev. Nws essence lies nyob rau hauv lub fact tias nyob rau hauv thiaj li yuav lug tau sai dlua ce, nws yog tsim nyog los lossi ua ncab ce. Txawm li cas los, nws tsis yog li ntawd. Nyob rau hauv cov ntaub ntawv uas, yog hais tias tus nqaij tsis muaj zog, qhia cov kev kawm yuav tsis coj tej yam kev pab. Nyob rau hauv no qhov teeb meem, nws yuav tsum tau mus thawj ua hauj lwm rau strengthening cov nqaij.

Tsis tas li ntawd, muaj ib tug xaav hais tias koj yuav tsum qhia koj ob txhais ceg nkaus xwb. Nyob rau hauv kev muaj tiag, nws yog tseem tsim nyog los ntxiv dag zog rau tom qab, hu ua pelvic nqaij, ligaments thiab pob qij txha. Nyob rau hauv lwm yam lus, nws yog tsim nyog los qhia tag nrho cov ntawm cov qis nqua.

Tsis muaj uas nws yog tsis yooj yim sua kom ua tau lub ce

Vim li cas kuv yuav tsum tau ib tug sov so-up rau lub twine? Neeg twg uas xav mus nqa tawm ib tug zoo li ib ce muaj zog yuav tsum tau mus ncab koj lub cev. Qhov no yog tsim nyog rau ob peb yog vim li cas:

1. Tsis sov-up, koj yuav tau raug mob.
2. Vim rau hauv lub sov-up yuav ua rau kom hwj chim nqi.

Sov rau cov twine tsim nyog raws li zoo raws li ntxuav tes ua ntej noj mov. Nws yuav tsum tau ua ib tug yuav tsum hauv paus, raws li cov teebmeem yuav tsis muaj qab ntxiag heev. Nqa tawm ib tug sov so-up complex, nws yuav tsum tau nco ntsoov hais tias hais tias qhov no txheej txheem yuav tsum tau mus kom huv si. Nyob rau hauv lwm yam lus, tsis txhob ua txuj hais tias koj zuaj. Nws yog tsim nyog los nruj me ntsis raws li ib ce raws li nws yuav pab tau kom kawm tau li cas los zaum rau ntawm ib lub twine nyob rau hauv ib tug kuj ceev lub sij hawm ntawm lub sij hawm.

Qhov zoo ntawm ib tug sov so-up set

Yuav ua li cas zoo li cas ib tug sov so-up rau lub twine? positives yuav tsum qhia tau. Lawv yog cov raws li nram no:

1. Tsub kom lub plasticity ntawm cov nqaij fibers.
2. Nrog rau hauv lub sov-up ntawm lub complex pab txoj kev, cov leeg ua noo nrog oxygen.
3. Nyob rau hauv kev twb kev txuas nrog enhanced kev nyiaj ntawm lactic acid yog txo rau qhov qis tshaj theem.
4. Tsub kom qhov yooj ntawm tendons thiab pob qij txha. Raws li, txo qhov yuav ua rau raug mob.
5. Nce efficiency ntawm cov nqaij fibers.

Thiab tag nrho cov zoo yuav muab rau koj ib tug sov so-up rau lub twine. Tab sis muaj coob tus neeg tsuas tsis xav kom nws ua. Thiab nws yog nyob rau hauv vain.

Npaj lub cev rau lub ce

Nyob rau hauv qhov tseeb, los npaj koj lub cev rau twine, nws yuav siv sij hawm ib lub hlis. Thiab thaum lub sij hawm lub sij hawm no nws yog tsim nyog los ua tau li ntawd mus rau lub untrained nqaij fibers yog tag nrho tsaug zog. Nws yog yog li ntawd tsim nyog yuav muab lawv ib tug ncaj ncees co. Yuav kom qhov no kawg, tsim aerobic exercise. Piv txwv li, koj yuav khiav mus ntxiv dag zog ceg nqaij.

Sov ua ntej txoj hlua, raws li yog ncab ce yuav tsum tau nqa tawm ntseeg nkaws. Tsis tsuag tsuag yuav tsum tsis txhob yuav. Qhov no yog tsim nyog nyob rau hauv kev txiav txim kom tsis txhob muaj mob.

Yuav ua li cas yuav tsum muaj xws li cov kev cob qhia kev

Raws li twb tau hais, yuav tau ib tug sov so-up ua ntej txoj hlua. Yuav ua li cas ce yuav tsum tau ua li cas rau qhov no? Nws yuav tsum sau lub ntsiab hom ntawm cov kev kawm uas yog zoo heev thiab raws li ib tug sov so-up, thiab rau ncab cov nqaij fibers.

1. Shoals. Lub essence ntawm no hom ntawm kev cob qhia yog mus rau cov hloov lub cev hnyav los ntawm ib tug ko taw mus rau lwm yam. Tag nrho cov taw yuav tsum tau nqa tawm nyob rau hauv ib tug khoov txoj hauj lwm. Nws yuav tsum tau to taub hais tias tus loj dua cov nyob deb ntawm ob txhais ceg, lub zoo dua.
2. Mahi ko taw. Yuav kom xws ce yuav ua tau ob qho tib si sawv thiab pw. Nrog rau qhov kev strides tau los tsim lub muaj ntawm lub duav ob leeg. Nco ntsoov tias qhov zoo lub ce yuav tsum tau ua, qhov ntau npaum yuav sov.
3. Mus ua tsob, nws yog tsim nyog los ntxiv dag zog rau sab nraum qab thiab ob txhais ceg. Rau no haum no ce raws li lub cev tilts rau pem hauv ntej. Pib txoj hauj lwm - zaum. Lub ob txhais ceg yuav tsum raug txo rau txhua lwm yam. Nyob rau hauv nqa tawm no ce, nws yog tsim nyog los ua kom kov hauv siab mus rau lub hauv caug, uas yuav tsis raug bent. Ob txhais tes yuav tsum sim mus rau puag hauv ko taw.
4. Yuav kom ua tau no ce, nws yog tsim nyog los cia siab rau ko taw ntawm txoj cai lub, piv txwv li, nyob rau ib lub rooj zaum. Koj yuav tau ua sab khoov rau ob sab ib ceg uas yog tsa. Nws yuav tsum tau sim kov hauv pem teb nrog nws txhais tes.
5. Cov nram qab no ce yuav pab kom teb cov lus nug ntawm yuav ua li cas ua lub tawg rau cov me nyuam thiab cov neeg laus. Nws yog tsim nyog los zaum rau hauv pem teb, ncab koj ob txhais ceg pem hauv ntej thiab kis lawv sib nrug ntau li ntau tau. Tom ntej no, koj yuav tsum mus sim kov lub cev mus rau hauv pem teb, xeeb rau pem hauv ntej thiab down. Cov kev ua no yog heev zoo. Nrog nws koj muaj peev xwm nyob rau hauv lub shortest tau lub sij hawm kom txawj tus ntoo khaub lig twine.
6. Cov nram qab no ce yuav pab kom txawj xwb tsis tus ntoo khaub lig, tab sis lub rau pem hauv ntej cais. Nws yog ib tug me ntsis zoo li ib tug qhaus txoj hauj lwm. Qhov txawv yog tias tus taw yuav tsum tau kev cob cog rua ua ke. Noj thawj zaug txoj hauj lwm, nws yog tsim nyog los ua kom kov lub hauv caug rau hauv pem teb nto. Rau cov thawj lub sij hawm, koj muaj peev xwm pab tau nws tus kheej nrog nws ob txhais tes. Yog hais tias koj muaj lus nug txog yuav ua li cas ua lub tsob me nyuam, koj kuj yuav tig cov xim rau no ce.

Yuav ua li cas yuav tsum tau ua kom txo tsis xis nyob

Tag nrho cov saum toj no ce tsis yuav tsum tau lub purchase ntawm tej kev ua si cov khoom. Yog li ntawd, kawm los zaum rau cov hlua thiab yuav ua tau nyob rau hauv tsev. Ua ce, peb xav npaj txhij mus ua ib tug pem hauv ntej cais? Ces koj yuav tsum tseem nco ntsoov ib co ntawm cov nuances. Ua lub tawg yuav tsum nyob rau ib tug ca zawv zawg nto. Nyob rau sab yuav tsum muab tso rau cov quav. Lawv yog cov tsim nyog mus lawm caj npab. Nyob rau hauv lub taw tau muab ib co tej, ib tug mos mos tshaj plaws. Piv txwv li, lub tog hauv ncoo. Nrog cov nta ntxiv, koj yuav txo tau qhov mob, tab sis kuj yuav xaiv qhov tseeb daim ntawv ntawm txoj hlua. Tshwj xeeb tshaj yog zoo zoo rau tag nrho cov uas yuav tsum tau yuav tsum tau mus nyob rau hauv cov kev tshwm sim hais tias xav nyob rau hauv ncab lub tawg rau cov me nyuam.

yooj yim hauv paus ntsiab lus

Thaum lub sij hawm tiav ntawm kev ncab thiab sov-up yog tsim nyog rau kev ua pa kom zoo. Vim sib sib zog nqus pa yuav so kom txaus rau cov nqaij ntshiv mus rau thaum xaus point. Nqa tawm ib tug sov so-up complex, nws yog tsim nyog los xav txog ib yam dab tsi qab ntxiag. Zoo xav yuav tsum nrog thiab thaum lub sij hawm lub stretch. Nrog lawv pab peb yuav distracted los ntawm qhov mob.

Ua ntej koj yuav ua tau lub siab tshaj plaws subsidence, nws yog tsim nyog los ua ib co kev cob qhia le caag. Zaum rau cov hlua li ntev raws li yuav muaj teeb mob. Nyob twj ywm ib tug ob peb lub vib nas this nyob rau hauv no txoj hauj lwm. Tom qab kev kawm le caag yuav ua tau nyiaj pab ntau tshaj deflection.

Thaum lub siab tshaj plaws loads mus ua hauj lwm los ntawm hauv av. Nws yog tsim nyog los ua lub teeb qev nyob rau hauv txawv kev qhia thaum uas ua tau mus rau lub phiab pem teb. Nws kuj ib nyuag rub nkawm thom khwm. Nco ntsoov hais tias microtrauma yuav kho nyob rau hauv ib hnub, ua kom lub cev muaj zog. Txawm li cas los, qhov kev raug mob yuav ua ib kauj ruam rov qab. Nws yuav kho tsawg kawg yog ib lub hlis, tom qab uas nws yuav tsum tsim nyog dua los rov hais dua ib co ntawm cov ce rau ncab.

Tsis muaj ib tug zoo sov-up cov nqaij fibers tsis ua hauj lwm

Raws li cov foregoing, nws muaj peev xwm yuav xaus lus tias tus ncab txhais tau tias los ntawm ib tug sov so-up complex, uas sov li nqaij thiab ligaments so kom txaus lub fibers mus ua hauj lwm tuag taw tes. Nyob rau hauv cov ntaub ntawv uas, yog tias txhua yam yog ua li cas kom raug, lub hom phiaj no yuav ua tau tiav lawm ib tug luv luv lub sij hawm ntawm lub sij hawm. Tsis xav mus tsuag tsuag. Txwv tsis pub, nws yuav tsub kom lub sij hawm ntawm kev raug mob. Raws li, tag nrho cov kev siv zog yuav nyob rau hauv vain.

xaus

Taug kev mus txog rau lub sov-up thiab ncab txheej txheem kom huv si. Qhov no yuav yog nyob ntawm seb yuav ua li cas sai sai koj yuav ua kom tiav no ce li twine. Lawm, nyob rau hauv thawj ob peb hnub nws yuav nyuaj heev rau yuam koj tus kheej mus ua dab tsi, tshwj xeeb tshaj yog tom qab yuav ua li cas ib tug neeg yuav fim tus thawj mob. Tab sis muaj tsis tu ncua mus kom ze mus cuag cov pom tshwm sim yog tsis yooj yim. Nws yog xav koj hmoov zoo nyob rau hauv no es tsis yooj yim thiab exhausting kev sib kho.