Kev ncab zoo txhais tau hais tias ib tus neeg hluas muaj hnub nyoog thiab noj qab nyob zoo, yog li ntawd cov lus qhia sib txawv uas cia nws mus tsim yog nrov. Ntawm lawv, peb tuaj yeem paub qhov txawv txav, uas cuam tshuam zoo rau qhov zoo thiab kev mob ntawm tag nrho cov kab mob.
Dab tsi yog ncab?
Cov kev qoj ib ce, uas muaj cov kev ua haujlwm uas txhawb kev ncab cov nqaij ntshiv thiab ligaments, hu ua ncab. Siv nws ua lwm yam kev taw qhia thiab ua ntxiv rau lub ntsiab ntawm kev ua si ntawm qoj lossis aerobics. Nrhiav kom pom tias dab tsi yog ncab nyob rau hauv lub cev, nws yuav tsum tau taw qhia tias qhov kev qhia no yog siv los cob qhia cov neeg ncaws pob thiab muaj nyob hauv kev kho mob thiab kev kho mob gymnastics. Txoj kev qhuab qhia no yog siv cov kev sib nraus thiab kev tawm ntawm cov nqaij ntshiv, uas yuav pab daws kom nrawm nrawm dua thiab rov ua tau lub zog.
Dab tsi yog qhov tseem ceeb rau kev ncab?
Kev nqus tau muaj ntau cov khoom zoo, uas ua rau cov neeg muaj kev qhuab qhia no. Kev cob qhia tsis tu ncua yuav pab tsim kom muaj kev yooj yim, los ua cov neeg txawj ntse thiab ntau ntxiv. Kev txhim kho posture, kev qog ntawm cov qog ntshav thiab ntshav. Kev siv cov ncab rau cov poj niam yog kom ua kom tob txog cov leeg thiab qeeb tus txheej txheem kev laus. Kev qoj ib ce tshwj xeeb ua rau cov nqaij ntshiv relaxing, pab tiv thaiv mob thiab nro. Siv kev ncab los npaj lub cev kom muaj zog lub cev thiab ua kom rov zoo siab tom qab kev cob qhia.
Dab tsi yog qhov zoo tshaj rau kev ncab lossis yoga?
Ntau tus nug lo lus nug no ua ntej xaiv txoj kev ntaus kis las rau lawv tus kheej. Yoga tsis tuaj yeem raug hu ua ib qho kev ua si, vim nws yog lub tswv yim tag nrho, nrog rau kev siv lub cev thiab sab ntsuj plig. Ncab thiab yoga, qhov sib txawv ntawm qhov uas tseemceeb, zoo ib yam li muaj qhov kev xyuam xim ua rau qeeb qeeb. Raws li qhov nrov ntuav ntawm sab ntsuj plig, nws siv ntau hom kev ua si, ntxiv los ntawm kev xav. Tsis tas li ntawd, yoga yog tsom ntawm kev ua hauj lwm tawm ntawm tag nrho lub cev, thiab ncab lub cev cov leeg nyias nyias.
Yuav ua li cas xaiv, ncab los yog Pilates?
Hauv qhov sib txawv tom ntej ntawm kev sib piv, ob cov lus qhia tau ntsib, uas zoo ib yam li ntawd cov kev xyaum ua txhua yam qeeb qeeb. Thawj qhov laj thawj ntawm qhov sib txawv ntawm Pilates thiab ncab yog vim qhov tseeb tias thawj hom kev cob qhia yuav pab tsim lub zog, kev ceev thiab yooj. Nrog kev cob qhia koj yuav ua kom cov hauj lwm ntawm tag nrho lub cev. Pilates, zoo li yoga, tsim tawm tag nrho lub cev, thiab tsis yog ib leeg leeg ib pawg. Lawv tuaj yeem nrog cov poj niam hauv qhov teeb meem no.
Qhov txawv ntawm callanetics thiab ncab yog dab tsi?
Muaj ntau qhov sib txawv ntawm cov lus qhia no, yog li callanetics yog qhov chaw ua si qoj raws li qhov ua tau zoo ntawm kev ua haujlwm qoj ib ce thiab kev cog lus ntawm cov nqaij fibers. Ncab yog hu ua ib txoj hauv kev rau cov leeg nqaij ntshiv, siv qoj ib ce thiab muaj zog. Callanetics yog ib qho kev sib tw ua kis las uas muaj xws li seev cev tsiv, yoga ntsiab, ua pa thiab lwm tus.
Hom kev ncab
Muaj ntau ntau cov kev sib txawv, yog li ntawm cov thauj ntawm cov leeg, faib ib qho muag thiab sib sib zog nqus ncab. Qhov kev xaiv thawj zaug yuav ncab cov leeg ntawm nws lub cev ntev li ib txwm (muaj ib lub zog rau 40 seconds), thiab qhov thib ob ua rau lawv ncab mus rau qhov loj me (muaj zog yog 1-5 feeb). Muaj ntau yam ntawm kev ncab, ntau txoj kev ua hauv kev ua haujlwm:
- Static . Qhov kev xaiv no yog tsim los rau cov neeg tshiab, thiab nws yog tswj ntawm relaxing cov leeg. Ua qoj ib ce thiab ua haujlwm zoo.
- Dynamic . Hom kev ua tsis zoo no thiab siv nws ua tau cov neeg uas tsis muaj kev cob qhia lub cev loj. Thaum tab tom kawm, cov nqaij ntshiv ua ntej, thiab so kom txaus.
- Dhia nquag . Kev nrhiav, ncab - nws yog dab tsi, koj yuav tsum nres thiab xaiv qhov no, uas pab ncab cov leeg nyob hauv lub xeev lub cev. Hom kev cob qhia no yuav pab txhim kho kev sib koom tes.
- Isometric . Ncab, thaum siv hom kev cob qhia, tshwm sim nyob rau hauv ntau theem: nro, relaxation, ncab thiab fixation. Yuav kom tiv nrog nws, ib tug neeg yuav tsum tau npaj lub cev.
- Ballistic . Xws ncab yog ib txoj kev loj hlob, uas yog qhov feem ntau tsis zoo, vim hais tias cov kev ua si yog nqa tawm ntawm lub sijhawm thiab ceev ceev. Nws raug nquahu kom koom nrog rau hauv kev taw qhia ntawm tus kws qhia.
- Proprioceptive neuromuscular . Siv hom kab no rov qab sib koom ua ke tom qab raug mob lossis kev phais.
Ncab kev ua haujlwm
Txhawm rau kev cob qhia los ntawm kev siv xwb, ntau cov cai tseem ceeb yuav tsum tau muab suav rau hauv koj tus account. Ncab yuav tsum pib nrog kev sov so, tsom rau ntawm lub cev kom sov. Nrog nws cov kev pab, koj tuaj yeem ua rau cov leeg ywj siab thiab ywj siab, uas nws txo qhov kev raug mob. Nws yog qhov zoo tshaj los xaiv ib qho aerobic load, piv txwv li, taug kev ntawm qhov chaw los yog dhia hlua. Xaiv rau cov kev ua haujlwm hauv kev ua haujlwm loj uas yuav ua haujlwm los ntawm cov leeg ntawm cov nqaij leeg.
Kev ncab ncab yog khaws txhua txoj haujlwm, ntawm qhov siab tshaj plaws, rau 30-60 seconds. Nws yog ib qho tseem ceeb uas yuav tsum tau coj mus rau hauv tus account tias qhov kev hnov mob tsis xis nyob, tab sis tsis mob heev. Txhua lub caij raug rhuav tshem 3-4 zaug. Tsis txhob hnov qab txog kev ua pa, uas yuav tsum nyob twj ywm thiab du. Yog hais tias muaj kiv taub hau, hlawv roj ntsha, mob leeg thiab ua tsis tau taub, ces qhov kev cob qhia yuav tsum nres.
Ncab - kev ua yeeb yam rau cov neeg tshiab
Yog hais tias ib tug neeg tsis tau ncav us txog yav tas los, ces nws yuav tsum ua tib zoo xaiv txoj kev qoj ib ce kom zoo zoo. Pib nrog ib qho tsawg kawg los tsim lub cev mus rau qhov siab tshaj plaws, tsis txhob raug mob. Ncab rau cov neeg tuaj yeem tuaj yeem muaj ntau hom kev qhia ntawm qhov chaw uas sawv ntawm kev sawv ntsug, zaum thiab sawv ntsug. Nws raug pom zoo rau periodically hloov lub ce los saib kev kawm.
- Cia li sawv ntsug, tuav koj ob txhais tes ntawm koj lub duav. Siv ib lub kauj ruam tob rau sab nraub qaum, khoov qov thiab ncab rau sab hauv.
- Siv lub nrob qis thiab rub koj lub hauv caug kom nws thiaj li pob taws nphav ntawm lub pob ntseg ntawm lwm sab ceg. Sab laug ceg yuav tsum tau txo qis kom tus taw nyob hauv av. Cia koj sab nraum qab, thiab tom qab ntawd, khoov rov qab. Lean nrog cov ntiv tes ntawm koj sab laug taw, zoo li thawb lub luj.
- Sawv ntsug ze ntawm lub rooj zaum hauv qhov kev deb kom lub sijhawm thaum lub qaij ob txhais tes mus pw hauv qab. Qeeb hauv thaj av hauv qhov chaw.
Ncab rau qhov poob phaus
Kev nqus tau ua rau lub cev ua haujlwm nyuaj, pab kom paub daws qhov nyhav tshaj. Rau cov neeg uas xav paub, txawm tias koj tuaj yeem yuag nyhav los ntawm kev ncab, koj yuav tsum paub tias nws txhawb zog thiab tsim cov leeg nqaij, nrog rau kev hloov ntawm cov txheej roj thiab kev txhim kho lub cev. Pab kev ncab kom tiv nrog cellulite, txij li cov outflow ntawm lymph yog li qub. Zoo nws cuam tshuam nws thiab qhov mob ntawm daim tawv nqaij, uas yuav tsis sag.
- Npauj Npaim . Ce mus ua haujlwm tawm ntawm ob txhais ceg. Zaum rau hauv pem teb, khoov koj lub hauv caug thiab txuas koj ko taw, nrog txhua lwm yam. Cia koj nraub qaum ncaj. Txhawm rau thom khwm nrog koj ob txhais tes thiab khoov rau pem hauv ntej, taw koj lub hauv caug kom ze rau hauv pem teb.
- Lub Cobra . Yog tias koj xav kawm, ncab - nws yog dab tsi, tom qab ntawd mam them nyiaj rau qhov no kom ua haujlwm thiab tawm sab nraud. Muab koj tus kheej lub ntsej muag rau ntawm cov ntaub pua taw rooj, tso koj txhais tes rau hauv koj lub xub pwg. Txwv cov nqaij ntshiv ntawm lub plab, nias lub plab mus rau hauv pem teb. Tso koj txhais caj npab, tsa koj lub hauv siab kom nws taw tes rau pem hauv ntej. Ncav tawm kom ntau li ntau tau thiab txhim kho txoj haujlwm.
Khoom noj khoom haus
Txhua yam kev ua si uas ib tus neeg koom nrog, kev noj zaub mov kom zoo yog qhov tseem ceeb, txwv tsis pub muaj kev hnov qab, teeb meem kev noj qab haus huv, thiab yog tias lub ce yog tsim los rau qhov poob phaus, qhov tshwm sim tsis yog. Qhov tseem ceeb yog qhov dej tshuav, yog li ib hnub koj yuav tsum tau haus dej haus tsawg kawg yog 2 liters ntawm cov kua. Nyob rau hauv cov ntaub ntawv hais txog kev ncab - nws yog dab tsi, nws tau hais tias lub elasticity ntawm cov leeg yog ib qho tseem ceeb, thiab rau qhov no nws yog ib qho tsim nyog yuav tsum muaj nyob rau hauv koj cov khoom noj roj fatty acids, uas yog nyob rau hauv ntses, neeg rau, zaub roj thiab avocado.
Daim ntawv qhia zaub mov yuav tsum muaj cov zaub mov muaj vitamins thiab rau lub hom phiaj tshiab cov txiv hmab txiv ntoo thiab zaub zoo tshaj plaws. Nws yog pom zoo kom txo cov nyiaj ntawm cov ntsev noj, uas ua rau ligaments tsis yeem. Nws tseem yog ib qho tsim nyog yuav tsum tsis kam qab qab zib, uas yuav yooj yim hloov koj niam. Muaj ntau tus neeg xav paub seb nws puas noj tau tom qab ncab, thiab yog li cov kws cob qhia pom zoo noj tsis dhau ib teev tom qab qhov kev sib kho.
Yuav ua li cas kom taug kev ntawm kev ncab?
Txij li thaum txoj kev kawm muaj kev ncab cov leeg, nws tseem ceeb uas yuav tsum xaiv cov khaub ncaws zoo. Nws yuav tsum tsis tsuas yog yuav xis, tab sis kuj tsis cuam tshuam nrog movements. Cov khaub ncaws hnav kom ncab yuav tsum ncav zoo, rau qhov no, them nqi rau qhov kev cais, uas muaj xws li 80-90% ntawm cov xov ntuj thiab 10-20% ntawm elastin los yog polyester. Raws li rau nkawm khau, nws yuav tsum yog mos, piv txwv li, nws tuaj yeem khau khau, Czech los yog khau ntaub, tab sis koj tuaj yeem ua nws thom khwm.
Ncab - tiv thaiv thiab kev txwv
Txhawm rau ua kom cov chav kawm tsis haum thiab tsis tsim kev puas tsuaj, nws yog ib qho tsim nyog yuav tau coj los siv rau hauv cov nyiaj tsim nyog. Yog tias tus neeg muaj osteochondrosis ntawm tus nqaj qaum, ces cov twists no raug txwv nyob rau hauv cheeb tsam no. Qhov hnyav ncab yog qhov tsis zoo thaum lub caij ua menyuam. Kev ncua sij hawm ncua ntawm txoj kev kawm yuav tsum yog nrog nce kub, txhav, scoliosis, immobility ntawm pob yas qej thiab kis kab mob. Kev puas tsuaj ntawm kev ncab yuav ua rau cov neeg muaj mob kiv taub hau heev, ntau yam mob hlwb, teeb meem nrog rau hauv nruab nrog cev thiab nrog oncology.
Yuav kom paub txog kev ncab - nws yog dab tsi, koj tsis tuaj yeem tsis kam lees qhov kev tsis txaus siab uas twb muaj lawm, nyob rau hauv txoj kev kawm tiav kiag. Cov no muaj xws li muaj cov kev raug mob hnyav thiab muaj kev ywj pheej hauv cov nqaij thiab qaum. Koj tsis tuaj yeem muaj zog nrog cov teeb meem nrog pob qij txha thiab loj curvature ntawm txha nraub qaum . Stretching yog contraindicated nyob rau hauv cov kab mob ntawm cov hlab plawv system, thrombosis, arthrosis, osteoporosis, kub siab, hernias, hematomas thiab fractures.