Nug tus kws qhia Celebrity: Cov Lus Qhia Kev Sib Tw Zoo Tshaj Plaws

Zoo Siab

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Q: Kuv tab tom kawm rau ib nrab marathon. Kuv yuav tsum ua dab tsi ntxiv rau kuv qhov kev sib tw kom nyob ntsiag to thiab haum thiab tiv thaiv kev raug mob?

A: Txhawm rau pab tiv thaiv kev raug mob thiab muaj peev xwm txhim kho koj qhov kev ua tau zoo rau hnub sib tw, muaj plaub yam tseem ceeb uas koj yuav tsum tau ua nrog rau koj txoj kev khiav:

1. Kev cob qhia tag nrho lub cev lub zog tsis tu ncua. Siv sij hawm nyob rau hauv koj lub sij hawm kev cob qhia rau ob mus rau peb lub zog tag nrho lub cev ib lub lim tiam. Rau lub cev qis, suav nrog tsawg kawg yog ib qho unilateral (sib ceg ceg) txav mus rau hauv txhua qhov kev ua haujlwm - sib cais squats, rov qab lunges, lossis lateral slide board lunges yog tag nrho cov piv txwv zoo. Qhov no yuav lav tias koj ua haujlwm rau kev tsim vaj huam sib luag thiab kev ruaj ntseg ntawm ob sab. Kev kawm ib leeg (kev cob qhia ib sab ntawm koj lub cev ib zaug) kuj tseem yog txoj hauv kev zoo los txheeb xyuas ib qho kev muaj zog lossis kev tsis sib xws thiab thaum kawg pab txo qis qhov tsis txaus uas muaj nyob ntawm ib sab.

2. Tsis txhob hnov ​​qab koj glutes. Sim suav nrog tsawg kawg ib qho kev tawm dag zog uas txhawb koj lub glutes rau hauv txhua qhov kev tawm dag zog (Romanian deadlifts lossis hip txuas). Lub nraub qaum muaj zog pab tshem tawm qee qhov kev ntxhov siab ntawm koj lub hamstrings thaum khiav kom lawv tsis tas yuav ua txhua yam haujlwm. Qhov kev sib koom ua ke no yuav pab txhim kho koj qhov kev ua tau zoo thiab txo cov peev xwm los tsim cov teeb meem hamstring.

3. Core stability kev cob qhia. Kev ua haujlwm ruaj khov xws li cov phiajcim, cov phiajcim sab, thiab/lossis Swiss Ball rollouts yog ib qho tseemceeb ntawm kev sib tw qhia kev sib tw. Lub hauv paus muaj zog yog qhov tseem ceeb heev, tab sis tshwj xeeb tshaj yog rau kev khiav deb, nws yuav muab lub hauv paus ruaj khov rau koj ob txhais caj npab thiab txhais ceg kom ua tau zoo zog, nrog rau pab kom koj tuav lub cev zoo thaum sib tw.

4. Cov txheej txheem rov qab thiab rov tsim dua tshiab. Nrog rau tus nqi ntawm mais uas koj yuav tau khiav txhua lub lim tiam, muaj peev xwm ntau dua rau kev tsim cov nqaij mos raug mob, tshwj xeeb tshaj yog nyob rau hauv lub cev qis. Cov ntaub so ntswg yog hais txog cov qauv ntawm lub cev uas txuas, lub hnab ntawv, kev txhawb nqa, thiab / lossis txav cov qauv nyob ib puag ncig nws xws li cov leeg, leeg, thiab ligaments. Nws yog qhov zoo tshaj plaws los tiv thaiv cov kev raug mob no los ntawm kev ua tej yam xws li ua npuas ncauj dov, kev txav mus los, thiab kev ncab zoo li qub (kev cob qhia tom qab). Thaum nws tuaj yeem kim, kev kho zaws yog lwm yam cuab yeej zoo yog tias koj tuaj yeem them taus.

Hmoov zoo nrog koj haiv neeg!

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