9 Kev Ncaj Ncees Ua Tom Qab Txhua Qhov Kev Sib Tw

Zoo Siab

• Couch Stretch
• Sawv Ntsuj Plig Ncab
• 90/90 Ncab
• Kneeling Hip Flexor Stretch
• Daim duab-4 Glute Stretch
• Dag Hamstring Stretch rau Cross-Body Stretch
• Forward Fold
• Npauj Npaim Ncab
• Sab Ncab nrog Bent Leg
• Ntsuam xyuas rau

Thaum koj luv luv rau lub sijhawm, ncab feem ntau yog thawj qhov mus-tab sis nws yuav tsum tsis txhob ua. Kev ncab ua ntej thiab tom qab kev sib tw tuaj yeem tiv thaiv kev raug mob sib xws, zoo li lub hauv caug lub hauv caug, pab koj ntaus tus PR ntawd yam tsis tau raug tshem tawm. (Cov cuab yeej rov qab no tuaj yeem ua qhov txawv.)

Tsis paub yuav pib qhov twg? Koom nrog cov kev nthuav tawm no los ntawm Lisa Niren, tus thawj coj qhia thiab tus thawj coj ntawm cov ntsiab lus thiab kev ua haujlwm ntawm Studio, ib qho app uas tso cai rau cov neeg siv nkag mus rau studio treadmill workouts thiab sib tw ntawm cov thawj coj. Ntau qhov kev nthuav dav tsom mus rau qhib koj lub duav, uas yog qhov tseem ceeb rau txhua tus neeg uas ua haujlwm ntau. (Cov yoga qhib hip no tsim nyog koj lub sijhawm.)

Niren hais tias "Lub duav nruj tuaj yeem ua rau mob leeg uas ua rau nws nyuaj, yog tias tsis yooj yim sua, kom ua tiav koj txoj kev khiav," Niren hais. Cov kev txav no yuav ntxiv me ntsis sij hawm ntxiv rau koj qhov kev tawm dag zog, tab sis cov nyiaj them poob haujlwm yog tsim nyog.

Couch Stretch

A. Sawv ntawm lub rooj zaum, phab ntsa, lossis lub thawv nrog ko taw sab xis rau pem hauv ntej, sab laug taw so ntawm lub npov. Muab ib daim phuam ncaj qha rau hauv qab lub hauv caug rau ntxiv cushion.

B. Khoov lub hauv caug kom nqa rov qab rau sab laug rau hauv av, nyem glutes kom stabilize qis rov qab.

Tuav rau 30 vib nas this. Hloov sab thiab rov ua dua.

Sawv Ntsuj Plig Ncab

A. Sawv ntsug ntawm lub rooj zaum, phab ntsa, lossis lub thawv nrog cov ntiv taw laug nias rau ntawm lub thawv. Nqa qhov hnyav rau pem hauv ntej kom hnov ​​zoo li ncab rau hauv lub plab hlaub sab laug.

Tuav rau 30 vib nas this. Hloov sab thiab rov ua dua.

90/90 Ncab

A. Pib zaum rau hauv pem teb lossis lub lev nrog txoj cai ceg txuas mus rau tom ntej, sab laug txuas mus rau sab, lub hauv caug khoov ntawm 90-degree kaum. Zaum siab nrog lub nraub qaum nruab nrab.

Tuav rau 30 vib nas this. Hloov sab thiab rov ua dua.

Kneeling Hip Flexor Stretch

A. Kneel nrog lub hauv caug txoj cai rau pem hauv ntej, sab laug hauv caug ncua rov qab, sab saum toj ntawm ko taw so so hauv av.

B. Hloov qhov hnyav rau pem hauv ntej kom txog thaum xav tias ncab hauv lub duav. ncav tes saum taub hau.

C. Ncav tes rov qab nrog txhais tes laug kom tuav tes laug, thiab nias sab laug mus rau hauv av kom tob zuj zus.

Tuav rau 30 vib nas this. Hloov sab thiab rov ua dua.

Daim duab-4 Glute Stretch

A. Pw ntawm tus lev. Khoov lub hauv caug kom nqa pob taws sab xis mus rau pem hauv ntej ntawm tus ncej puab.

B. Khoov lub hauv caug sab laug kom coj txoj cai ceg mus rau hauv siab, thiab tuav sab nraub qaum sab laug thiab rub mus rau hauv siab.

Tuav rau 30 vib nas this. Hloov sab thiab rov ua dua.

Dag Hamstring Stretch rau Cross-Body Stretch

A. Poob rau nraub qaum nrog ko taw xis ncua mus rau saum qab nthab. Loop tiv thaiv band hla pob ntawm sab xis.

B. Ua kom ob txhais ceg ncaj thiab cov leeg nruj, qhib sab laug tawm mus rau sab kom nqa ceg mus rau hauv av. Tuav rau 30 vib nas this.

C. Rub sab laug hla lub cev mus rau hauv av ntawm sab xis ntawm lub cev.

Tuav rau 30 vib nas this. Hloov sab thiab rov ua dua.

Forward Fold

A. Zaum nrog ob txhais ceg txuas ntxiv, txhais taw hloov pauv. Loop resistance band hla pob ntawm taw.

B. Khaws rov qab ncaj, pob khawm pem hauv ntej ntawm lub duav thaum rub ntawm cov hlua tiv thaiv kom coj lub cev sab saud mus rau ob txhais ceg.

Tuav rau 30 vib nas this. Rov ua dua.

Npauj Npaim Ncab

A. Zaum hauv av thiab nqa ob txhais taw ua ke, hauv caug qhib rau ob sab.

B. Lean pem hauv ntej kom hnov ​​qhov ncab hauv puab tais. Tuav ob peb feeb, tom qab ntawd tig me ntsis ntxiv kom nqa lub luj tshib rau hauv av.

Tuav rau 30 vib nas this. Rov ua dua.

Sab Ncab nrog Bent Leg

A. Zaum nrog sab laug ceg khoov rau hauv ib nrab npauj npaim, sab ceg sab xis nthuav tawm mus rau sab, sab xis ko taw flexed.

B. Pob khawm ntawm lub duav kom khawm lub cev hla txoj cai thiab tuav txoj cai ko taw.

Tuav rau 30 vib nas this. Hloov sab thiab rov ua dua.

Ntsuam xyuas rau