Tsis muaj kev tawm dag zog uas tsis muaj qhov tsis zoo. Cia peb xav txog lub ntsiab tseem ceeb ntawm kev khiav.
Cuav pob qij txha
Tej zaum txhua tus paub hais tias kev khiav haujlwm muaj qhov tsis zoo ntawm lub hauv caug pob qij txha. Patellar ligament kev raug mob yog ib qho kev raug mob tshaj plaws hauv kev sib tw.
Ntxiv mus, cov teeb meem zoo li no tau ua tiav tshiabthiab cov tub txawg. Tab sis tib lub sijhawm, muaj qee qhov kev ntsuas uas, yog tias lawv tsis suav nrog qhov ua tau rau qhov mob ntawm lub hauv caug, ces lawv yuav txo qhov tshwm sim no mus rau qhov tsawg kawg nkaus:
1. Nkawm khau zoo-nqus tau. Yog tias tsis muaj kev ua kom zoo, txhua kauj ruam ntawm tus neeg sib tw khiav zoo li cov kauj ruam ntawm tus mermaid me los ntawm cov dab neeg ntawm tib lub npe. Yog tias koj khiav khau ntaub, thiab txawm nyob rau asphalt, lub nra ntawm lub hauv caug pob qij txhawm yuav loj heev. Yog li ntawd, rau kev khiav, koj yuav tsum yuav cov khau tshwj xeeb nrog kev poob siab-nqus, lossis tsawg kawg muag muag thiab nrog cov tiv thaiv tus tiv thaiv cov qauv.
2. Nws raug nquahu los khiav ntawm lub ntsej muag muag... Piv txwv, hauv av, lossis, zoo dua, nyob rau hauv chav tsev lub cev. Tab sis tsis yog txhua tus muaj lub sijhawm zoo li no, yog li feem ntau koj yuav tsum khiav ntawm cov vuas lossis asphalt.
3. Tus ko taw puas yog tso thaum khiav yuav pab txo kev ntxhov siab ntawm lub hauv caug.
4. Zawv zawg. Qhov hnyav dua koj qhov hnyav, lub zog ntau koj tso rau ntawm koj lub hauv caug thaum koj khiav. Thiab txawm tias muaj txoj cai khau thiab khiav ntawm chav tsev ntawm lub cev, nrog ntau tus tshaj qhov hnyav, koj muaj txoj hmoo zoo ua kom koj lub hauv caug sib koom. Yog tias koj tab tom sim ua kom yuag los ntawm kev dhia dhia, tom qab ntawd ua tib zoo saib xyuas koj ob txhais ceg thiab nco ntsoov ua raws cov ntsiab lus thib ib thiab peb.
Khiav tsis qhia koj ob txhais caj npab
Hmoov tsis, khiav ntawm nws tus kheej xyaum tsis cob qhia caj npab. Thiab yog tias khiav ntawm luv nrug nws yog qhov tsim nyog tuaj yeem ua haujlwm sai sai nrog koj txhais tes, yog li lawv yuav tsum muaj kev kawm ntxiv. Tab sis hauv kev khiav haujlwm ntev, txhais tes tsis tas yuav txav nrawm, yog li feem ntau cov neeg ua haujlwm khiav ntev ntev muaj cov tes tsis muaj zog. Txij li nws ua rau cov tsis muaj peev xwm siv sijhawm thiab siv zog los cob qhia lawv.
Qhov teeb meem daws tau yooj yim heev - ntxiv rau khiav, ntxiv xyaum ntawm kab rov tav bar lossis tsis sib npaug. Zoo, lossis ua ib ce nrog lub kettlebell. Tab sis qhov tseeb tseem nyob - txhais tes yog xyaum tsis tau kawm hauv kev khiav.
Ntau cov lus uas yuav koj:
1. Kuv tuaj yeem khiav txhua hnub
2. Koj yuav khiav ntev npaum li cas
3. Muaj txiaj ntsig ntawm 30 feeb ntawm kev khiav
4. Puas yog nws ua tau khiav nrog lub suab paj nruag
Cov neeg sib tw yeej ib txwm yuag
Rau qee qhov, qhov no yog qhov loj ntxiv, tab sis rau lwm tus nws tsis yog. Yog tias, hais, koj xav kom zoo li Schwarzenegger, tom qab ntawd kev khiav yuav tsum tsuas yog siv los ntawm kev ziab lub cev ua ntej ua yeeb yam. Tib yam khiav thiab khoom noj khoom haus zoo rau nws txhais tau tias yog lub cev nyias, tab sis sinewy. Yog tias koj muaj rog rog, tom qab kev khiav yuav pab koj hlawv nws. Yog tias koj ua viav vias mus dhau los ua "loj," ces khiav ntau qhov tsis tsim nyog, vim koj cov leeg yuav maj mam pib ua tsis taus, hloov lawv qhov kev taw qhia ntawm ntim mus rau qhov kawg.
Cov txheej txheem ua kom khiav
Jogging yuav tsum tsis txhob ua nrog cov mob hlwb pob txha hnyav. Ib lo lus tseem ceeb yog qhov hnyav. Piv txwv, herniated disc yuav tsum teeb tsa koj kom tsis txhob khiav rau lub sijhawm.
Yog tias cov teeb meem me me, ces khiav, ntawm qhov tsis tooj, yuav pab ntxiv dag zog rau cov leeg nraub qaum. Yog li no, hauv qhov xwm txheej no, nws yog qhov yuav tsum tau sab laj nrog kws kho mob.
Rau lwm yam kab mob, ib txwm sab laj nrog koj tus kws kho mob, txawm hais tias koj yuav tsum khiav los xij, vim tias txhua yam nws nyob ntawm tus kabmob thiab nws qhov degree. Qee qhov xwm txheej, kev khiav yuav pab kom tshem tau tus kabmob, hais tachycardia, tabsis qee kis, piv txwv, nrog mob ntshav siab, nws tuaj yeem ua rau tus mob hnyav dua.
Si laim nra hnyav rau lub cev. Tab sis ua ntej koj ua nws, xav txog seb nws puas yuav tsim txom koj dua li qhov zoo.
Txhawm rau txhim kho koj cov txiaj ntsig hauv kev khiav ntawm qhov nruab nrab thiab cov chaw nyob deb, koj yuav tsum paub lub hauv paus ntawm kev khiav, xws li kev ua pa kom raug, txheej txheem, sov so, muaj peev xwm los ua qhov tseeb tawv muag rau hnub ntawm kev sib tw, ua lub zog kom ua haujlwm rau kev khiav thiab lwm tus. Yog li ntawd, kuv pom zoo kom koj yuav tsum paub koj tus kheej cov kev qhia tshwj xeeb tshaj tawm video ntawm cov no thiab lwm cov ncauj lus los ntawm tus sau site scfoton.ru, uas koj nyob tam sim no. Rau cov nyeem ntawm lub xaib, video qhia yog tas dawb. Txhawm rau kom lawv tau txais, tsuas yog sau npe rau cov ntawv xov xwm, thiab hauv ob peb lub vib nas this koj yuav tau txais thawj zaj lus qhia hauv kab lus ntawm cov hauv paus ntawm kev ua pa zoo thaum khiav. Sau npe ntawm no: Khiav video tutorials ... Cov kev qhia no tau pab ntau txhiab tus neeg thiab yuav pab koj ib yam nkaus.
