Ncab yog ib qho qhia ncaj qha ntawm qhov siab ntawm kev sib koom tes. Raws li, qhov ua rau koj hnyav dua, qhov siab zog ntawm kev tau txais ib qho chaw sib npaug zos, ligament rupture lossis dislocation. Cov neeg ua si ntawm cov lus qhia sib txawv tsuas yog ua kom ncav tes kom tsis txhob raug mob thiab qhov "mob ntswg congestion" uas tshwm sim thaum lub dag zog ua raws li qhov thiab qhov tsis muaj qhov ua kom ncav cov leeg.
Raws li cov pib tshiab, ces, ntawm chav kawm, thaum mentioning ncab ce ntawm kos, thawj koom haum uas tshwm sim yog qhov yuav tsum tau zaum ntawm tus twine. Twine rau beginners - nws mob, tsis kaj siab thiab kev puas ntsoog. Nyob rau hauv tsis muaj cov ntaub ntawv tsis txhob muab siab rau koj tus kheej thiab tsis txhob ua phem qhov kev ntshaw twine. Ua ntej tshaj plaws, koj yuav tsum tau npaj txhua yam ntawm kev ua haujlwm rau cov neeg tshiab, uas yuav ua rau lub zog ntawm tag nrho lub cev, thiab tsuas yog tom qab ntawd koj tuaj yeem xaiv ua haujlwm ntawm spar.
Hom kev ncab
Nyob rau hauv qhov tseeb, basic stretching ce muaj ntau yam ntau yam:
- passive stretching - koj ncab tus khub, sawv ntawm nws ko taw nyob rau hauv ib qho chaw "npauj npaim" los yog nias nws sab nraum qab hauv qhov chaw;
- nquag - koj ncab koj tus kheej, ua kom cov nqaij ntshiv ua rau lawv nrog qhov hnyav ntawm koj lub cev;
- kev ua haujlwm zoo li qub - koj ua txoj haujlwm "nro" hauv cov nqaij ntshiv rau 15 - 60 feeb;
- Ballistic ncab yog cov kis las thiab caij nplooj zeeg caij nplooj zeeg;
- qoj ib ce muaj zog - qhov chaw siab tshaj, uas muaj kev ntxhov siab me me tiav, tom qab uas koj ntseeg nkaws los ntawm ib txoj hauj lwm mus rau lwm tus.
Rau ib tug beginner, uas yog dynamic, tias ballistic ncab yog lo lus xwb. Koj yuav tsum nco ntsoov tias qhov kev nyab xeeb tshaj plaws rau cov neeg uas pib ntawm kos yog statics. Thaum twg koj txhim kho txoj hauj lwm ntawm lub cev thiab mus tsis muaj jerks rau lwm txoj hauj lwm, txoj kev pheej hmoo ntawm ib yam dab tsi dislocated thiab stretched yog suab txo mus xoom. Tab sis, nrog rau lub zog koj yuav tsum tau tos. Dynamic ncab yog zoo nkauj heev. Nws yog ib qho chaw ua si gymnastic, dov ntawm qhov ntev ntawm tus ntoo khaub lig twv, hauv ib lo lus, ua nws thiab tau txais nws!
Xyaum ua si
Peb yuav ua tau ib co kev ua kom ncav tes taw yooj yim, muaj cov ntsiab lus zoo thiab dynamic.
- Ua ncaj, txhais ceg dav, ntawm nqus tau peb ncab peb sab caj npab, on exhalation peb ua ib tilt rau pem hauv ntej. Peb muab caij rau ntawm peb ko taw. Peb ncab peb sab caj npab tawm ntawm ob sab, peb mus txuas ntxiv. Ntxiv cov stretches nrog koj ob txhais tes thiab rov qab mus rau qhov rov qab.
- Peb txo ob txhais tes mus rau pem hauv ntej, peb khoov rau sab laug ceg thiab muab tso rau pem hauv ntej, ncab ceg tom qab, hlav caij nplooj zeeg.
- Txoj cai ceg txuas mus rau sab laug, peb rub peb ob txhais tes, peb rub lub hauv pliaj mus rau ntawm taw. Ladoshka muab tso rau hauv pem teb, sab laug ceg yog muab tshem tawm, txoj cai khoov thiab zaum saum nws. Pull your hands, txhim kho txoj haujlwm. Peb mus rau ntawm sab xis, txoj cai ko taw mus rau qhov chaw, peb sim ua theem ntawm lub duav, tso rau pem hauv ntej.
- Peb nqa sab laug ceg rau pem hauv ntej, muab cov ko taw ntawm sab xis, peb nias tes ntawm peb txhais taw, peb pw tom ntej.
- Peb caij tsheb nraum zoov.
- Peb ua txhua yam los ntawm kev ua exercise 2 mus rau sab xis.
- Cov nrab ob txhais ceg yog tshwm tuaj nyob rau ntawm peb, ua ib lub rhombus, ko taw ua ke. Peb ua ib tug inclination rau ob txhais ceg.
- Ob txhais ceg raug nthuav dav kom deb li deb tau, nyob rau hauv txoj kab nqes ntawm peb txhais caj npab peb muab tso rau hauv peb ko taw thiab ncab rau pem suab, thaum lub taub hau yuav tsum nqis los kom deb li deb tau.
- Peb tawm ntawm txoj hauj lwm zoo, peb sau peb ob txhais ceg "hauv Turkish", ua pa thiab pa tawm.
Muaj ib yam ua rau ntau tus neeg pib tshiab poob lawv txhais tes. Yuav kom tsim muaj kev yooj yim , koj yuav tsum ncab txhua hnub tsis muaj kev ntxub ntxaug. Qhov tseeb yog lub cim xeeb ntawm lub hlwb rau qhov "ncab" yog tias tom qab ob peb hnub ntawm kev cuam tshuam, txhua yam muaj dua pib los ntawm kos. Yog li ntawd, tsis txhob yuav tub nkeeg ua txhua hnub tsawg kawg ib yam tsawg kawg ntawm kev ua kom yooj yim.