Ntau cov neeg dhia dhia, ob leeg pib thiab cov kws tshaj lij, tau ntsib nrog kev mob hauv lawv cov ceg. Ntxiv mus, qee zaum cov teeb meem no tshwm sim poob nthav thiab nqa qhov tsis xis nyob heev. Nyeem txog qhov ua rau mob ntawm ob txhais ceg, tshwj xeeb - cov leeg nqaij nyuj, thiab yuav ua li cas nrog cov teeb meem no, nyeem hauv cov khoom siv no.
Ua rau mob plab hlaub tom qab khiav
Muaj ntau ntau yam ua rau mob mob caj dab. Cia peb xav txog qee qhov ntawm ntau qhov kev nthuav dav.
Cov txheej txheem tsis raug
Peb ob txhais ceg zoo li nruj thaum peb khiav. Yog li ntawd, cov leeg tsis tau txais cov khoom tsim nyog, thiab cov lactic acid kuj ntxiv rau.
Txhawm rau kom tsis txhob ua rau lub plab hlaub, koj yuav tsum ua kom lub npog ncauj ntawm lub zog pib: tsa lub cev nrog lub siab me dua, ua kom nruj rau lub plab, thiab, nyeg, so ob txhais ceg thiab txav mus, zoo li yog lawv nyob rau hauv ncua kev kawm, zoo li caj npab. Tom qab ntawd, yog tias koj ua txhua yam yog, yuav muaj lub siab tias cov leeg ntawm txhais ceg tsis koom nrog kev khiav.
Yuav tsis zam dhau kev ua rau sab ceg yog tias koj khiav ntawm kev tsis ncaj. Hauv qhov xwm txheej no, ua haujlwm ntau dua nrog koj lub duav thiab lub duav - nws yuav tsum pib txav zoo li tus duav tau ntoo. Cov txheej txheem no yuav pab daws cov kev ntxhov siab ntawm cov leeg plab hlaub.
Nkawm khau tsis zoo
Cov khau tsis xis ua tiv thaiv tus taw los ntawm kev sib cuag saum npoo kom raug, thiab kuj tsis tso cai faib txoj haujlwm sib kis ntawm cov leeg. Tsis tas li ntawd, cov leeg Achilles leeg tawv thiab vim li no, cov menyuam nyuj thiaj li ua rau lub cev nkees.
Cov khau yuav tsum xaiv kom raug. Nws yuav tsum yog qhov zoo thiab khiav, muaj cov orthopedic hnav sab hauv.
Nres kiag tam sim thaum qoj ib ce
Yog tias koj tab tom khiav kev deb, tsis txhob nres nrawm dua. Mus rau kev khiav qeeb qeeb, taug kev ib feem ntawm nws. Yog tias koj tau ua tiav koj txoj kev khiav, tsis nres tam sim ntawd ib yam nkaus. Txav mus kom txog thaum koj lub plawv rov zoo li qub.
Qhov tshwj xeeb ntawm cov ntxhais
Rau cov luj taws siab, calf cov leeg tuaj yeem ua luv. Thaum koj tso rau cov khau ntaub, lawv ncab, qhov kev xav tsis zoo tshwm sim, thiab koj lub plab hlaub raug mob.
Txhawm rau tiv thaiv qhov no, koj yuav tsum ua kom ncab qoj ib ce, piv txwv li, ntawm tus ntaiv: sawv ntsug ntawm pob tw thib ob ntawm tus ntaiv kom koj pob taws dai, qis koj sab xis, thiab tom qab ncab.
Ua ob rau peb yim yim yim rau kaum zaug. Koj tseem tuaj yeem caij tsheb kauj vab ntawm kev sib ntsib lossis ua haujlwm sab hauv chav ua si ntawm lub tshuab uas tsim nyog.
Taug qab nta
Lub plab hlaub muaj peev xwm ua rau mob thaum tsav tsheb ntawm asphalt lossis nce toj. Nws yog qhov zoo tshaj plaws rau kev mus dhia ntawm thaj chaw uas tsis muaj kev sib tw, hauv hav zoov, chaw ua si, ntawm cov chaw ntau pob.
Tsis tsim nyog khiav ceev
Kev siv zog ntau dhau, tshwj xeeb tshaj yog thaum pib, tuaj yeem ua rau mob plab hlaub.
Rog dhau
Qhov tshwm sim ntau yog mob leeg hauv cov ncaws pob rog dhau. Yog li, yog tias koj txiav txim siab mus dhia ua si kom lub cev yuag, tab sis kev txom nyem los ntawm qhov mob ntawm cov leeg plab plab, peb xav kom koj siv cov taug kev ceev mus rau thawj ob mus rau peb lub lis piam, thiab tom qab ntawd, tom qab qee qhov hnyav poob thiab tsim tus cwj pwm, hloov mus rau kev khiav.
Kev noj haus
Tom qab khiav kev cob qhia, koj yuav tsum tau haus dej: dej, compote, kua txiv. Haus yuav tsum nyob rau hauv me me sips. Khoom noj khoom haus zoo kuj tseem ceeb.
Nws yog qhov tsim nyog yuav tsum muaj nyob rau hauv cov zaub mov noj zaub mov uas muaj ntau ntau cov vitamins E thiab C, ntxiv rau potassium, magnesium, calcium. Tag nrho cov no yuav pab txhim kho kev zom zaub mov hauv cov plab hlaub.
Kev kuaj mob ntawm tus mob hauv plab cov leeg
Tus kws kho mob-kws phais mob yuav pab koj kom kuaj tau qhov tseeb, leej twg yuav qhia koj kom ntsuas thiab xoo hluav taws xob rau kev kuaj mob kom tiav.
Calf mob tom qab khiav tuaj yeem yog qhov tshwm sim ntawm cov khoom noj ntawm lub cev tsis txaus, lossis ntau yam teeb meem nrog cov pob qij txha lossis nqaj qaum.
Tom qab kuaj, tus kws kho mob yuav muab cov lus qhia tsim nyog rau koj.
Yuav ua li cas yog tias calves raug mob tom qab khiav?
Yog tias koj tau ua tiav ib qho kev tawm dag thiab tau hnov mob hauv koj lub plab menyuam, hauv qab no yuav pab tau:
- da dej sov. Nyob rau tib lub sijhawm, coj tus kwj dej mus rau ko taw, zaws txhais ceg ob peb feeb. Qhov no yuav pab txo cov leeg pob tw. Koj tseem tuaj yeem pw hauv chav dej sov, thiab yog tias ua tau, mus xyuas chav sauna lossis chaw da dej.
- Zaum ntawm cov rooj zaum thiab tsa koj ob txhais ceg ntev li kaum txog kaum tsib feeb, hnov cov ntshav txav ntawm cov hlab ntsha. Qhov no yuav pab so koj ob txhais ceg.
- sim tsis txhob lim koj ob txhais ceg rau ib teev. Muab rau lawv so.
- Massage koj cov leeg plab taws maj mam. Taw yuav tsum ua ntawm lub siab.
Cov lus qhia rau kev tiv thaiv mob nyob rau hauv cov leeg plab hlaub
Nov yog qee qhov lus qhia los pab koj kom tsis txhob muaj mob ntawm koj cov leeg plab plab tom qab kev dhia ua haujlwm:
- sim khiav ntawm lub qeeb qeeb, ntau dhau kev thauj khoom tsis tsim nyog rau ib yam dab tsi.
- Ua kom sov ua ntej kev cob qhia thiab txias rau tom qab.
- Xaiv cov khaub ncaws zoo thiab tshwj xeeb tshaj yog cov khau. Cov khau yuav tsum haum ko taw kom zoo. Nws kuj raug pom zoo kom hnav thom khwm rau kev qhia yam tsis poob.
- Siv qhov txav txav ntawm koj ob sab caj npab, lub cev, lub duav. Lawv yuav tsum ua haujlwm nquag.
- Yog tias koj muaj mob ua ke, mob nqaij, lossis mob ntshav khov, txais koj tus kws kho mob pom zoo ua ntej qoj ib ce. Tej zaum, tom qab kev tshuaj xyuas tas lawm, kws kho mob yuav muab lus qhia rau koj los teeb lub phiaj xwm kev kawm ib leeg.
- Koj tsis tuaj yeem xaus kev tawm haujlwm sai sai. Koj yuav tsum twv taug kev, ncab, thiab lwm yam. Tib yam siv rau qhov chaw nres nrawm thaum khiav.
- Lub da dej, da dej, da dej sov so, thiab taw me ntsis zaws lub cev (zaws rau lub siab) yuav pab txo qhov mob ntawm lub plab hlaub.
- Qhov kawg ntawm kev tawm, koj yuav tsum tau haus dej - dej, kua txiv, compote, thiab lwm yam. Cov kua yuav pab rau hauv kev tshem tawm cov khoom lwj hauv lub cev. Nws tseem yuav ua qhov kev tiv thaiv zoo rau kev mob hauv cov nyuj.
Los ntawm ua raws li cov lus qhia yooj yim uas tau muab hauv tsab xov xwm no, koj tuaj yeem zam qhov tsis sib haum xeeb raws li qhov pom ntawm qhov mob hauv plab cov leeg.
