2024 Tus sau: Elizabeth Oswald | [email protected]. Kawg hloov kho: 2024-01-13 00:07
Lub squat tsis yog ib txoj hauv kev zoo los ua haujlwm rau koj hamstrings, raws li kev tshawb fawb hauv European Journal of Applied Physiology. Cov kws tshawb fawb tau ntsuas ntau npaum li cas cov hamstrings tau qhib thaum lub sij hawm nias, ib qho kev tawm dag zog uas zoo sib xws ntawm lub squat tab sis tso cai rau ntau daim ntawv sib xws dua li qhov tseeb txav.
Vim li cas kuv pob txha thiaj mob tom qab squats?
Yog tsis muaj kev ua haujlwm tseem ceeb, koj cov pob txha pob txha yog nyob rau hauv qhov chaw tas li ntawm kev cog lus txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhav Cov tub ntxhais tsis zoo ua rau pib txav nrog koj nraub qaum hloov koj lub duav. Qhov no ua rau cov leeg mob nruj.
Yuav ua li cas rau qoj ib ce nrog mob hamstrings?
Rov qab mus rau qhov kev tawm dag zog hnyav dhau sai tuaj yeem ua rau koj qhov kev raug mob hnyav dua, tab sis zam kev tawm dag zog ntev dhau tuaj yeem ua rau koj cov leeg nqaij leeg ntsws ntsws thiab caws pliav los ua ib ncig ntawm lub kua muag. Yuav kom zam tau qhov no, koj yuav tsum pib ua hamstring maj mam ncab tom qab ob peb hnub, thaum qhov mob pib txo qis.
Pob squats ntxiv dag zog rau koj hamstrings?
Ob txhais ceg nias thiab squats feem ntau ua haujlwm koj quadriceps, lossis quads. Tab sis lawv kuj ua haujlwm rau koj cov leeg nqaij(cov leeg tawm tsam koj quads tom qab koj tus ncej puab) thiab glutes (cov leeg nqaij hauv koj pob tw).
Kuv yuav mob ntev npaum li cas tom qab squats?
Raws koj cov leeg mob, lawv yuav tauloj thiab muaj zog, paving txoj kev mus rau qib tom ntej ntawm kev qoj ib ce. DOMS feem ntau ncaws hauv 12 mus rau 24 teev tom qab kev tawm dag zog hnyav thiab nce siab ntawm 24 txog 72 teev. mob yuav ploj mus ob peb hnub.
Pom zoo:
Dab tsi ua kom pob txha pob txha ntawm cov pob qij txha?
pob txha muab cov duab, txhawb nqa, thiab qauv rau lwm cov ntaub so ntswg hauv lub cev. Nws kuj yuav pab tau cov pob qij txha. Pob txha mos kuj smoothens cov pob txha nto ntawm cov pob qij txha. Cov ntaub so ntswg dab tsi npog cov pob txha ntawm cov pob qij txha?
Puas yog pob txha pob txha pob txha zoo ib yam li meniscus?
Cov pob txha mos yog qhov tawv tab sis du npog ntawm qhov kawg ntawm cov pob txha hauv cov pob qij txha. Nws tso cai rau gliding yam tsis muaj kev tiv thaiv ntau thiab ua haujlwm nrog cov meniscus kom cushion kawg ntawm cov pob txha. Lub meniscus nyob nruab nrab ntawm lub femur thiab tibia.
Dab tsi qhov sib txawv ntawm cov pob txha pob txha thiab pob txha?
Cov pob txha pob txha yog tsim los ntawm osteons thiab tsim cov txheej txheem sab nraud ntawm txhua pob txha. Cov pob txha pob txha yog tsim los ntawm trabeculae thiab ua rau sab hauv ntawm txhua pob txha. Dab tsi yog qhov sib txawv ntawm cov pob txha pob txha thiab pob txha pob txha?
Puas yog pob txha pob txha pob txha?
Muaj kev ntxhov siab raug muab tso rau ntawm pob txha shin, uas yog tibia. Yog tias koj muaj shin splints thiab koj khiav koj cov ntiv tes raws tibia, koj yuav hnov ntau pob. Cov no muaj rau ib qho laj thawj. Koj tuaj yeem muaj ko taw tiaj tus lossis cov arches siab uas cuam tshuam rau lub ntsej muag, koj tuaj yeem muaj lub duav tsis muaj zog uas cuam tshuam rau lub shins.
Puas yog lub pob txha pob txha pob txha pob txha?
CONCLUSIONS: vertebral endplate raug mob feem ntau pom hauv osteoporotic vertebral compression fractures. Dab tsi ua rau lub pob txha tawg? Nws yog kev xav tias, nyob rau hauv ntau qhov mob ntawm qhov mob qis qis, thawj qhov ua rau mob yog pob txha ntawm pob txha caj qaum los ntawm compression rog.
