Tau kawg, hairpins tau visually kom lawv txhais ceg slimmer thiab ntau elegant, tab sis lawv muaj peev xwm kuj muaj ib tug txwv, thiab ces peb pib xav txog dab tsi peb ua tau rau peb tus kheej los txhim kho cov ntaub ntawv sab nraud ntawm peb cov ceg.
Txhawm rau xaiv ib ce ntawm lub cev nqaij ntawm cov ceg, ib tug yuav tsum tau saib ntawm tus piv txwv ntawm cov tswv ntawm lub zoo nkauj nqua, thiab cov neeg yog cov dancers thiab gymnasts, uas muab cov ceg nrog ntau loads. Ob txhais ceg tuav qhov hnyav ntawm peb lub cev, raws li, qhov xwm tau ua rau lawv nyuaj heev. Thiab yog tias tsis muaj kev siv dag zog (tsis yog kev taug kev, caij ib lub elevator, tsav lub neej tsis muaj zog), ces, thaum kawg, koj ob txhais ceg yuav tsis zoo nkauj xwb, tab sis kuj tsis muaj zog, tsis ua haujlwm.
Xyaum ua si
Yog li, peb yuav sim muab ib daim ntawv qhia txog kev ua kom tiav rau cov leeg ntawm cov ceg nrog kev pabcuam hauv qab no.
Peb yuav ua ib ce kev ua si rau kev txhim kho ntawm cov leeg nqaij - txhua qhov kev ua si yog 30 lij, muaj ib qho ntawm lawv - kuj yog 10 feeb. Tom qab qhov kawg ntawm lub tsev, so rau 1 feeb, thiab ua 2 ntau blocks.
- Ua neeg zaum nrog dhia paj paws. Muab khawm, txhais tes kov hauv pem teb, straightening nws ob txhais ceg, so kom deb ntawm hauv pem teb thiab ncav nws caj npab. Yeej, qhov no yog ib qho kev qoj ib ce ntawm lub zog ntawm cov leeg ntawm ob txhais ceg thiab rau kev siv lub pob tw.
- Peb wring tawm ntawm ob txhais tes, ob txhais ceg straightened.
- Peb sawv ntsug ntawm txhua lub fours, ob txhais ceg bent nyob rau hauv lub hauv caug nce nyob rau hauv lem alternately on exhalation.
- Peb pw rau hauv pem teb, txhais tes nrog lub cev, rhuav tib lub sij hawm hauv pem teb thiab lub cev, thiab ob txhais ceg rau exhalation, ntawm qhov kev tshoov siab peb tsis poob ntawm ob txhais ceg los yog lub taub hau rau hauv pem teb mus txog thaum kawg.
- Peb nqa ib lub hnab rau tes taw hnyav, peb muab tso rau ntawm lub xub pwg. Ob txhais ceg muaj bridled tshaj lub xub pwg, thom khwm saib sib nrug, nrog ob txhais tes tuav lub hnab. Ntawm exhalation peb ua zaum squats "plie", nyob rau hauv nqus dej peb rov mus FE. Qhov no yog ib ce zoo rau sab hauv cov leeg ntawm ob txhais ceg. Lub plab pelvis yuav tsum yog "twv" rau nws tus kheej, thiab tsis rub rov qab, uas, qhov no, yuav yog ib qho yuam kev loj.
Yog tias koj xav kom koj ob txhais ceg poob phaus, koj yuav muaj kev cob qhia me ntsis rau cov leeg ntawm koj ob sab ceg. Poob nyhav tuaj yeem tsis tau hnav, vim yog qhov kev ua haujlwm ntawm kev siv roj ntsha. Thiab qhov zoo tshaj plaws txoj kev mus qhib nws yog leeg pawg, uas consumes ntau zog rau nws cov ntsiab lus tshaj roj.
Cov leeg yuav ua rau koj poob phaum, txawm nyob hauv lub xeev ntawm so, uas yog vim li cas peb xav kom koj ua lub rooj zaum nrog ua ke nrog lub pob tw , thiab ua haujlwm hauv xovxwm.