Peb tau txiav txim siab los npaj cov longitudinal twine, ces koj yuav tsum npaj rau txoj haujlwm nyuab. Nws muaj qee qhov kev cai ntawm cov kev cai uas yuav pab tau siv lub tswv yim rau ib lub sij hawm luv luv. Ncab yog qhov zoo rau tib neeg lub cev.
Longitudinal thiab transverse twine
Lub ris tawm kev tshawb fawb tau qhia, tias kom txawj ib longitudinal twine yog yooj yim, tshaj li transverse. Nws tseem ceeb heev uas feem ntau nws yog qhov yooj yim dua zaum ntawm ib sab tshaj rau lwm tus. Kev tshawb nrhiav uas twine yog sib dua li qhov ntev los yog transverse, nws yog tsim nyog teev tias nws yog qhov nyuaj rau cov txiv neej ua qhov kev qoj ib ce tshaj rau cov poj niam, thiab tag nrho vim hais tias cov kev ntsuas ntawm lawv lub duav yog qhov yooj yim dua.
Kev siv twine
Kev cob qhia tsis tu ncua yog ib qho tseem ceeb rau lub cev, yog li, ncab tshem tawm cov teeb meem nrog tus nqaj qaum thiab txhawb nqa kev sib cev. Correct twine nce qhov yooj ntawm lub cev, thiab qhov no txo qhov kev pheej hmoo ntawm kev raug mob sib txawv. Lwm yam kev zoo ntawm kev nthuav dav xws li: kev sib ntaus cov tiv thaiv kabmob, kev tiv thaiv ntawm cov kabmob genitourinary, qhov normalization ntawm lub cev ntas thiab kev simplification ntawm txoj kev yug menyuam, thiab tag nrho cov ua tsaug rau kev nce hauv cov pob txha ntawm cov nqaij ntshiv pelvic. Tsis tas li ntawd, lub twine ua rau ob txhais ceg slim thiab muaj zog.
Muaj pes tsawg hnub tau koj zaum ntawm hlua?
Tsis muaj cov lus teb rau lo lus nug no, vim qhov tshwm sim nyob ntawm ntau yam. Qhov tseem ceeb tshaj plaws ntawm lawv yog qhov kev cob qhia, yog li yog tias lub ncab tsis tu ncua thiab tus neeg ntawd lub cev zoo tsim, ces nyob rau hauv 1-2 lub hlis. koj tuaj yeem tau nyob ze rau qhov zoo meej twine. Nws yog ib qho tseem ceeb uas yuav tsum tau nkag siab txog kev yuav ua li cas kom paub qhov longitudinal twine, thiab ua tiav txhua txoj cai ntawm txoj kev kawm zoo. Qhov cuam tshuam txog qhov tshwm sim: poj niam txiv neej, hnub nyoog, qib kev qoj ib ce, kev kawm ntawv, kev sib koom tes thiab kev siv sijhawm.
Hom twine
Ob lub ntsiab lus ntawm twine: transverse thiab longitudinal, tab sis kuj muaj subspecies, uas muaj xws li:
- Classic . Ib tug yooj yim twine uas yog tau los ntawm hauv pem teb. Thaum lub sij hawm nws tua, lub kaum sab xis ntawm lub duav ntawm ob txhais ceg yog 180 °.
- Xoob (tsis zoo) . Ua twine rau qhov tsis zoo, lub kaum sab xis ntawm ob txhais ceg yuav ntau dua 180 °. Rau qhov kev siv, koj yuav tsum muaj ib los yog ob qho kev txhawb zog, piv txwv li, cov phau ntawv, cov blocks los yog cov rooj zaum, uas cov taw tso rau.
- Ntsug . Qhov longitudinal twine yog tau sawv ntawm ib ceg, thiab qhov thib ob ceg nce thiab nias ntawm lub cev.
- Ntawm nws ob txhais tes . Nyob rau hauv no cov ntaub ntawv, lub twine yog ua nyob rau hauv ib tug khib ntawm ob txhais tes los yog nyob rau ntawm lub luj tshib.
- Nyob rau hauv cov huab cua . Txhawm rau ua tus twine ib tug neeg yuav tsum dhia thiab ua li no nws tuaj yeem los ntawm kev pib khiav los yog los ntawm ib qho chaw.
- Hauv pem teb . Tus neeg hais lus ntawm nws nraub qaum thiab nws kis tau nws ob txhais ceg sib nrug los ua ib tus ntoo khaub lig twv, los yog rub ib ceg rau hauv lub cev, thiab lwm qhov tawm hauv qhov chaw.
- Semi-twine . No ce yog los txhim kho lub ncab , uas npaj cov leeg rau ib daim ntawv qhia longitudinal twine.
Yuav ua li cas zaum ntawm lub longitudinal splits?
Muaj ntau tus neeg tsis txawm txhawj xeeb tias tus twine yog ua tsis muaj tseeb thiab feem ntau cov ua yuam kev yog qhov chaw tsis zoo ntawm lub pob khawm sib txuas ntawm ceg, uas yog retracted. Vim li ntawd, qhov no tuaj yeem tsim kev puas tsuaj rau ligaments thiab txoj kev loj hlob ntawm kev hnov mob. Los cais, nws yog ib qho tseem ceeb kom paub yuav ua li cas zaum ntawm ib tus twine kom raug:
- Cov ceg rov qab yuav tsum tsis txhob txav mus rau sab nraud, tab sis lub ko taw yuav tsum tsis txhob tawm mus, tab sis sab hauv.
- Saib lub hauv caug kom nruj nruj nruj, tsis yog rau sab.
- Qhov tseeb longitudinal twine eliminates lub lem ntawm lub plab mog nrog rau ceg, uas yog retracted. Nws yuav tsum nyob rau hauv ib qho chaw ncaj nraim.
Warm-up rau twine
Kom pib ncab tsis muaj kev sov so yog qhov yuam kev loj heev. Qhov tshaj plaws yog tias cov nqaij thiab ligaments yuav tsum npaj rau kev ua haujlwm, txwv tsis pub koj tuaj yeem mob siab rau koj tus kheej. Ncab ntawm qhov ntev ob leeg txhim kho cov yas ntawm cov leeg thiab cov ntshav khiav, thiab cov khoom siv cov leeg nqaij ntawm oxygen thiab txo cov kua lactic acid. Nws tseem tuaj yeem ua haujlwm ntxiv. Kev sov so, nws yog qhov zoo tshaj plaws los siv cardio cov kev ua si: khiav, dhia rau hauv qhov chaw, khawm ntawm ceev ceev thiab qis qis.
Ce rau longitudinal twine
Koj xav ua kom koj ncab, ces siv cov nram qab no hauv kev cob qhia:
- Zaum rau hauv pem teb thiab kis koj ob txhais ceg sib nrug. Ncab cov thom khwm thiab ua siab ntev rau cov ceg thiab mus rau qhov chaw. Hauv txhua qhov kev xav, koj yuav tsum nyob twj ywm li ib nrab ntawm ib nrab ntawm qhov siab tshaj plaws.
- Rau tom ntej kev qoj ib ce los ntawm khawb, tsis txhob sawv tuaj, tab sis cia li coj koj ob txhais ceg los ntawm koj lub xub ntiag. Kev thom khwm thiab lub hauv caug yuav tsum tau taw kom siab dua. Ua cov nyom rau pem hauv ntej mus rau ntawm ko taw. Tuav ib feeb rau ntawm qhov siab tshaj plaws.
- Sawv ntsug ncaj nraim, tso koj txhais taw nrug luv nrug. Ua ib txoj kab nqes, sim ua kom cuag lub hauv caug. Nws yog qhov tseem ceeb uas koj ob txhais taw twb yog. Ntawm qhov siab tshaj plaws, tuav ib feeb.
- Tau ntawm koj lub hauv caug thiab rub ib ceg rau pem hauv ntej. Ncab mus rau hauv lub qhov ntswg, tsis tsiv ob txhais ceg. Tsis txhob hnov qab kho txoj hauj lwm rau ib feeb ntawm qhov siab tshaj plaws. Sim kis koj ob txhais ceg me ntsis, ob txhais tes hauv pem teb. Ua ob sab.
Yuav ua li cas zaum ntawm lub longitudinal splits rau ib lub lim tiam?
Kuv yuav tsum tau chim, vim hais tias nyob rau hauv xws li ib tug luv luv lub sij hawm mus zaum nyob rau twine yuav tsis ua hauj lwm. Qhov tsawg tshaj plaws yuav tsum tau siv ib lub hlis, los sis ntau tshaj. Nws yog ib qho tseem ceeb uas yuav tsum tau coj los rau hauv tus account uas yuam thiab ua kom ncab ua rau tuaj yeem ua rau raug mob hnyav heev, piv txwv li, cov leeg nqaij thiab leeg lig . Yog tias koj xav kom ceev cov txheej txheem thiab ua cov kev ua hauj lwm kom zoo npaum li ua tau, koj yuav tsum paub sai npaum li cas los zaum ntawm qhov kev sib sau ntev:
- Nws yog ib qho tseem ceeb kom xyaum ua ntu zus thiab muab sij hawm zoo dua rau kev cob qhia txhua hnub, ncab thaum sawv ntxov thiab yav tsaus ntuj. Interestingly, nyob rau hauv ob feem ntawm lub hnub nqaij thiab ligaments teb zoo dua rau ncab, raws li lawv "kawm" rau hnub.
- Lub nra yuav tsum muaj zog ntxiv kom lub cev thiaj siv tau rau nws.
- Nyob rau hauv chav nyob qhov twg kev cob qhia yuav tsum tuav, nws yuav tsum sov, vim hais tias cov cua txias khi cov leeg.
- Lwm daim ntawv pub dawb - rau 10 feeb. ua ntej kev kawm, yog tias ua tau, sov tuaj rau cov leeg ntawm tus da dej kub, uas yuav ua rau lawv cov elasticity thiab pab txhawb txoj kev ncab.
- Tsis txhob ua dhau los, yog li ua qoj ib ce kom txog rau thaum koj muaj lub siab, tab sis kev mob siab.
- Nws raug nquahu kom qhia rau hauv cov khaub ncaws zoo uas tsis tuaj yeem nyem cov hlab ntsha.
- Dhau kom tiav yog ib qhov chaw tawm lub cev, uas yuav soothe cov leeg thiab pob qij txha.