Yuav ua li cas zaum ntawm ib lub twine rau cov menyuam yaus: ncab rau cov pib tshiab, kev yooj yim, ib qho tshwj xeeb ntawm kev tawm dag zog thiab cov chav kawm tsis tu ncua

2024 Tus sau: Priscilla Miln | [email protected]. Kawg hloov kho: 2024-02-18 01:34

Twine ib txwm ua rau muaj kev zoo siab thiab qhuas rau ntau tus neeg. Cov niam txiv twg tsis xav kom nws tus menyuam tuaj yeem ua rau nws cov phooj ywg xav tsis thoob nrog nws txoj kev ncab, kom tus menyuam tuaj yeem zaum ntawm twine? Thiab yog tias nws koom nrog hauv kev ua kis las hauv gymnastics, martial arts, seev cev, ces nws tsuas xav tau nws. Kev ncab yog ib qho teeb meem yooj yim, thiab txhua tus neeg thiab txhua lub hnub nyoog tuaj yeem kawm zaum ntawm lub twine. Kab lus no qhia txog yuav ua li cas zaum ntawm twine rau menyuam yaus.

Vim li cas twine me nyuam?

Yog tias koj yuav tsum tso tus menyuam sai sai rau ntawm lub twine, tab sis tsis muaj lub peev xwm ntawm lub cev rau qhov no, ces nws yog qhov tsim nyog los txhim kho kev yoog raws nrog kev pab tshwj xeeb. Yog tias koj xav paub yuav ua li cas cov menyuam yaus yuav kawm zaum ntawm ib lub twine, ces koj yuav tsum tau ntxiv me ntsis txog qhov zoo ntawm kev ncab. Kev siv yooj yim yog dab tsi thiab vim li cas thiaj tsim nws:

• Txhawb kev sib koom tes ntawm kev txav. Hauv cov menyuam yaus uasyooj yog tsim tau zoo heev, lwm yam kev ua kis las taw kuj zoo dua. Nws yooj yim dua rau lawv los ua kev tawm dag zog xws li dhia, khiav, nce toj, cov khoom ntawm kev ua yeeb yam, thiab lwm yam.
• Ua kom lub cev tiv thaiv kev raug mob. Nws yog vim qhov tsis muaj lub cev hloov pauv uas cov menyuam yaus tau txais kev tsis sib haum xeeb thiab mob hauv tsev lossis ntawm txoj kev. Elastic, yoog raws cov nqaij ntshiv rov qab sai dua tom qab kev tawm dag zog lub cev. Cov menyuam yaus uas muaj kev hloov pauv tau muaj zog thiab muaj zog. Lawv muaj zog dua cov uas tsis muaj kev hloov pauv.
• Txhim kho cov leeg nraub qaum. Tus txha nraub qaum yog stretched, lub gait yuav zoo nkauj dua, posture yog tsim, thiab txawm ca ko taw yuav kho tau.
• Ua tsaug rau cov twine, cov leeg ua kom muaj zog thiab tawv. Muaj kev yooj yim hauv kev txav ntawm cov pob qij txha, cov ntshav ncig hauv thaj chaw pelvic txhim kho. Lub peev xwm zaum ntawm lub twine kuj tau txais txiaj ntsig zoo ntawm lub cev tag nrho.
• normalizes plab hnyuv ua haujlwm, pab ntxiv dag zog rau lub cev.

Nws kuj tseem ceeb rau cov neeg laus los txhim kho lub cev hloov pauv. Tau kawg, nws nyuaj rau lawv, thiab xav tau sijhawm ntau dua rau qhov tshwm sim dua li cov menyuam yaus. Yog li ntawd, yog hais tias tus me nyuam stretching ce nyob rau hauv thaum yau, ces nyob rau hauv cov neeg laus nws yuav yooj yim dua rau nws tswj tau yooj yim, thiab nws yuav yooj yim yuav nco ntsoov yuav ua li cas sib cais. Tom qab tag nrho, txoj hauj lwm no coj tau ntau yam txiaj ntsig rau cov neeg laus lub cev.

Cov lus qhia rau kev ua ub no nrog tus menyuam

Yog li, txhawm rau zaum ntawm lub twine rau ib lub lim tiam rau tus menyuam, koj yuav tsum ua raws li ntau txoj cai hauv qab no:

1. Nws yog qhov yooj yim tshaj yog muab tus menyuam rau ntawm twine thaum muaj hnub nyoog 5-7 xyoo. Thaum lub sij hawm no, nws yuav tsis yooj yim rau "txo" nws, vim hais tias cov leeg tseem hloov tau yooj yim thiab elastic.
2. Nws yog qhov tsim nyog los txhim kho qhov hloov pauv siab tshaj plaws kom qhov ntau ntawm cov lus tsa suab siab. Ua li no, koj yuav tsum ua gymnastics txhua hnub.
3. Nws yog qhov zoo tshaj plaws ua thaum sawv ntxov thiab yav tsaus ntuj, vim tias tom qab pw tsaug zog lub cev muaj zog thiab muaj zog, tab sis lub cev tseem tsis tau ncab. Yog li ntawd, thaum yav tsaus ntuj cov pob qij txha yuav mloog zoo dua, thiab qhov tshwm sim yuav tsis ntev tom ntej.
4. Koj tuaj yeem qhib koj tus menyuam lub suab paj nruag nyiam thaum kawm.
5. Ib tug menyuam yuav tsum tau txhim kho qhov hloov pauv ntawm txhua pawg leeg, tsis yog thaj tsam ntawm lub plab.
6. Rau qhov pib, koj tuaj yeem sim zaum ntawm txoj kab ntev ntev, vim tias nws yooj yim tshaj plaws, thiab tsuas yog maj mam zaum ntawm qhov hloov pauv.
7. nyob ze tus menyuam, pab nws thiab tuav nws. Koj tuaj yeem ua qhov kev tawm dag zog ua ke thiab ua piv txwv.
8. Mob mob yuav tsum tsis txhob muaj zog, txwv tsis pub koj tuaj yeem raug mob.

Ua ntej pib twine

Thiab tsis tau, yuav ua li cas zaum ntawm twine rau cov menyuam yaus pib? Ua ntej koj yuav tsum xav txog cov khaub ncaws uas tus menyuam yuav koom nrog. Daim ntawv yuav tsum tsis txhob nruj, xis thiab elastic. Xaiv khau tsis khaus.

Thaum pib, ua ntej kev cob qhia, cov leeg yuav tsum tau sov so. Rau qhov no, khiav, dhia, squats yog haum. Koj tuaj yeem siv hlua los yog pob. Nyob rau hauv daim ntawv ntawm kev ua si, koj yuav tsum sov li tsawg kawg yog tsib mus rau kaum feeb. Tom qab cov ntshav tawg me ntsis, koj tuaj yeem pib ncab.

Yuav ua li cas zaum ntawm lub transverse twine rau cov me nyuam thiab longitudinal

Nws yog qhov tsim nyog txhua zaus ua ntej koj zaum ntawm lub twine rau cov menyuam yaus, ua kev tawm dag zog kom ncab cov leeg. Lawv yuav tsum tau ua kom tsawg kawg kaum feeb. Stretching ce yog muab hauv qab no:

• Yuav tsum tau ua txhua hnub yuav tsum suav nrog txhais ceg. Lawv ua li no. Tus menyuam sawv ntsug ntawm lub rooj zaum. Nrog ib txhais tes nws tuav rau tom qab ntawm lub rooj zaum, qhov thib ob - ntawm txoj siv sia. Ua ceg viav vias hloov mus rau sab, pem hauv ntej thiab rov qab. Nws yog ib qho tsim nyog los xyuas kom meej tias lub hauv caug tsis khoov, tus menyuam rub lub thom khwm rau pem hauv ntej, thiab nws nraub qaum txawm.
• Static stretching. Tus me nyuam yuav tsum tau muaj kev tawm dag zog nrog rau pem hauv ntej khoov. Thaum ua qhov kev tawm dag zog no, nyob rau hauv qaij, koj yuav tsum sim muab koj ob txhais tes tso rau hauv pem teb thiab nyob twj ywm, ces rov qab mus rau qhov chaw pib dua. Rov ua dua yam tsawg kawg 10 zaug.
• ncab ce ze ntawm lub rooj zaum. Khoov sab xis rov qab ntawm lub hauv caug. tuav nws nrog koj sab tes xis thiab rub lub pob taws mus rau lub pob tw. Tom qab ntawd hloov: nrog koj txhais tes laug tuav koj sab laug ceg. Rov ua yam tsawg 5 zaug nrog rau txhua ceg.
• Lunges nrog ob txhais ceg. Ib txhais ceg nyob rau hauv pem hauv ntej, lub hauv caug ncua kom lub obtuse lub kaum sab xis yog tsim ntawm ob txhais ceg thiab hauv pem teb. Tsis txhob nqa koj pob taws tawm hauv av. Koj tuaj yeem ua rau nyuaj rau kev tawm dag zog: piv txwv li, muab koj sab caj npab thiab lub xub pwg nyom hauv qab lub hauv caug ntawm koj sab xis. Maj mam ua viav vias lub cev, npaj rau kev sib tw twine.

Cov no yog ib ce los pab zaum ntawm twinerau kid . Yog tias qhov kev npaj ua tiav, cov kev tawm dag zog tau ua tiav, koj tuaj yeem sim. Tus menyuam yuav tsum tau zaum ntawm lub twine maj mam thiab ua tib zoo, thaum sim ncab. Yuav tsum tsis muaj kev txav tam sim ntawd. Koj tuaj yeem txhawb nqa tus menyuam los ntawm lub xub pwg nyom. Qhov mob thaum ncab ntawm lub twine yuav tsum tsis txhob hnyav. Tsis muaj ib qho twg yuav tsum tau yuam kom ua siab ntev, txwv tsis pub, tom qab mob hnyav, tus menyuam yuav tsis koom nrog.

kawg theem

Tom qab tus menyuam zaum ntawm qhov sib cais lossis sim zaum, ua tiav qhov kev tawm dag zog, nws yuav tsum tuav nws txhais tes thiab txhais ceg, rub lawv kom so cov leeg thiab pob qij txha. Tus me nyuam yuav tsum tau tso cai so kom cov leeg zoo.

Yog koj tseem muaj lus nug txog yuav ua li cas kom sai sai zaum ntawm lub twine rau tus menyuam, ua raws li cov lus pom zoo, ces koj yuav tsum nco ntsoov tias koj yuav tsum nrog tus menyuam ib nrab teev ib hnub, thiab hauv ob lub lis piam koj tus me nyuam yuav zaum ntawm lub longitudinal thiab transverse twine dawb thiab yooj yim.

Vim li cas cov menyuam yaus hloov pauv ntau dua li cov neeg laus?

Cov menyuam yaus feem ntau ua rau cov neeg laus xav tsis thoob nrog lawv lub cev gutta-percha. Nws tsis raug nqi dab tsi rau lawv los tuav ib ceg hauv lawv lub qhov ncauj, ua qee yam kev tawm dag zog acrobatic yam tsis tau npaj.

Nws yooj yim dua rau cov ntxhais ua kev sib cais?

Cov ntxhais hloov pauv ntau dua li cov tub, thiab qhov no yog vim muaj cov tshuaj hormones yav dhau los, vim tias muaj collagen thiab elastin ntau dua hauv cov leeg ntawm tus poj niam lub cev.

Qhov hloov pauv ntawm lub cev ntawm ob tus tub thiab ntxhais nyob ntawm caj ces caj ces. Yuav ua li casraws li txoj cai, yog leej niam tswj tau zaum ntawm lub twine, ces cov me nyuam tom qab kev cob qhia tsis tu ncua yuav tsis yooj yim dua.

Yuav ua li cas zaum ntawm twine rau menyuam yaus, raws li hnub nyoog?

Thaum muaj hnub nyoog 1-3 xyoos, cov kab mob musculoskeletal tsim hauv cov menyuam mos. Cov pob qij txha yog txawb, thiab tsis tas yuav tshwj xeeb ncab lawv. Thaum lub sij hawm no, nws yog txaus rau tus me nyuam mus ua si nyob rau hauv lub vaj, ua aerobic yooj yim los yog choreographic txav. Koj tuaj yeem ua rau menyuam yaus lub suab. Pib txij li 1.5 xyoos, cov kev tawm dag zog no yuav pab txhawb cov leeg nqaij thiab txhim kho kev yoog raws.

Thaum tus menyuam muaj 6 xyoos, rau qhov kev loj hlob zoo tshaj plaws ntawm kev yoog raws, nws tsim nyog saib tom qab gymnastics lossis acrobatics seem rau nws. Yog li, nrog kev pab los ntawm tus kws qhia, nws yuav ua tau kom sai thiab tsis mob muab tus menyuam rau ntawm twine. Feem ntau, thaum muaj hnub nyoog 6-7 xyoos, cov khoom musculoskeletal hauv cov menyuam yaus twb muaj zog heev, tab sis tseem elastic thiab extensible.

Nrog rau kev loj hlob ntawm tus menyuam lub cev, kev txav ntawm cov pob qij txha txuas ntxiv mus txog rau hnub nyoog 13-14. Thaum muaj hnub nyoog 16-17 xyoo, kev hloov pauv ntawm ntuj tsim inevitably txo qis thiab stabilizes. Yuav kom tswj tau qhov yoog raws thiab ncab, koj yuav tsum pib tawm dag zog los ntawm cov xyoo kawm ntawv thaum ntxov, thiab tom qab ntawd tsuas yog ua kom zoo nrog lub cev ua si.

Nws puas nyab xeeb?

Ib tug me nyuam muaj peev xwm thiab yuav tsum ua txhua yam kev tawm dag zog. Tab sis ua raws li tag nrho cov cai thiab cov lus pom zoo. Txhawm rau kom tsis txhob raug mob, sprains, "looseness" ntawm cov pob qij txha thiab lwm yam kev hloov tsis zoo, nws yog ib qho tsim nyog, nrog rau kev txhim kho ntawm kev hloov pauv, ua kom lub cev muaj zog ntawm cov leeg-ligamentous apparatus.kev tawm dag zog tshwj xeeb, thiab qhov zoo tshaj plaws - ua ke nrog tus kws qhia. Tus kws qhia yuav xaiv ib qho kev tawm dag zog rau koj tus menyuam, suav nrog nws cov yam ntxwv ntawm lub cev. Nws yeej paub yuav ua li cas zaum ntawm qhov sib cais rau me nyuam.

Tus me nyuam yuav tsum tsis txhob ntshai, nws yuav tsum muaj peev xwm tiv taus qhov mob ntawm ncab mus rau twine. Thaum ncab, kev raug mob tsis raug txiav tawm yog tias tsis ua raws li ob txoj cai: tsis tu ncua thiab maj mam. Koj yuav tsum tau zaum ntawm lub twine me ntsis, zaum tob thiab tob dua li qhov mob ploj mus.