5 yoga-inspired stretches los txhim kho roob tsheb kauj vab
Txheem
"Huag tsis yog ... lwm tsab xov xwm uas yuav muag peb yoga ... Peb tawv hais mav, peb tsis xav tau qhov ntawd!"
Pom zoo, qhov no yog qhov koj tau hais rau koj tus kheej thaum koj pom lub npe ntawm kab lus, txoj cai?
Xav dua, yoga tsis yog kev ua si nawv txhais tau tias hloov pauv, lean thiab super zen neeg.
Los ntawm kev ua haujlwm ntawm koj cov leeg mob siab, ua rau lawv hloov tau (tsis yog, koj tsis tau ua kom nruj rau lub neej), koj yuav txwv koj txoj kev pheej hmoo ntawm kev raug mob, txhim kho koj lub cev, thiab ua kom muaj kev nplij siab.
Peb puas yuav tso bets?
Ua cov 5 yoga txhawb nqa kev tawm dag zog tom qab 1 lub hlis ntawm kev caij tsheb kauj vab thiab koj yuav pom qhov txawv 🌟!
Dab tsi cov leeg yuav ncab tom qab caij tsheb kauj vab roob?
Peb tsis paub nws lawm, tab sis kev pedaling yog qhov ua tau zoo heev uas yuav tsum muaj kev sib koom tes zoo heev (tsis li ntawd nws yog lub caij nplooj zeeg!) Thiab cov leeg mob siab heev ( txwv tsis pub nws tsis yog ib qho ntxiv lawm. MTB, tab sis kev txav zoo! ).
🤔 Stretching yog zoo, tab sis dab tsi yog stretch?
- lub lumbar-iliac
- pob tw
- quadriceps ua
- popliteal leeg
- anterior thiab posterior calf nqaij
Lumbar-iliac stretch
Pigeon Pose 🐦 - Kapotasana
Cov leeg lumbosacralis tuaj yeem xav tias yog qhov chaw nruab nrab ntawm lub cev thaum nws txuas ob txhais ceg, sab nraub qaum, thiab hauv siab. Qhov no yog ib qho tseem ceeb heev rau qhov zoo ntawm peb ua pa, vim hais tias nws ua hauj lwm nyob rau hauv kev sib raug zoo nrog lub diaphragm uas nws yog txuas nrog tendons, nyob rau theem ntawm lub hnub ci plexus.
Hauv luv: yog tias lub diaphragm txav, cov leeg psoas txav.
Yog tias tsis ncab, nws tuaj yeem ua rau lub zog ntawm ob txhais ceg thiab sab nraub qaum. Nyob rau hauv luv luv, yog tias peb tsuas yog yuav tsum tau ncab ib tug, peb yuav stretching lub psoas!
Saib 6 Qhov Tseem Ceeb Roob Biker Yoga Poses
Stretching lub pob tw
Zaum Twist Pose - Ardha Matsyendrasana
Ib tug twist yog ib tug pose nyob rau hauv uas tus txha nraub qaum tig ib ncig ntawm nws axis zoo li ib tug ntsia hlau.
Crunches yog ib qho ntawm peb nyiam stretches vim hais tias, ntxiv rau so kom txaus cov nqaij ntshiv uas ua rau roob caij tsheb kauj vab thiaj li qaug zog:
- lawv pab txo qhov nro hauv qab
- lawv rov ua kom yooj yim rau peb tus txha nraub qaum
- lawv txhawb peb digestive system.
Quadriceps stretch
Tom qab demi-ponture - Setu Bandhasana
Peb tsis nyob hauv lub ntsiab lus no, peb txhua tus nco txog qhov mob uas txo qis hauv 3 hnub, lub sijhawm peb xav tias peb muaj zog dua lwm tus, xav tias peb tsis tas yuav ncab.
Ib nrab-bridge pose 🌉 stretches lub duav, tab sis kuj energizes tus txha nraub qaum:
- muab qhov chaw nruab nrab ntawm peb cov intervertebral discs
- relaxing koj cov leeg nraub qaum
- toning cov leeg hauv cheeb tsam lumbar
Saib 6 Qhov Tseem Ceeb Roob Biker Yoga Poses
Hamstring stretch
Pose de la penne - Paschimottanâsana
Cov hamstrings yog 3 cov leeg ntawm sab nraub qaum uas khiav ntawm tus ncej puab mus rau sab nraub qaum ntawm tibia thiab fibula.
Claw pose 🦀 yog xyaum thaum zaum lossis sawv, koj txiav txim siab.
Yog tias koj kov tsis tau koj cov ntiv taw, tsis txhob ntshai! Lub hom phiaj tsis yog mus kom deb li deb tau, tab sis kom koj lub nraub qaum ncaj.
Stretching anterior thiab posterior tibial cov leeg
Camel pose - Ustrasana
Nws tsis yooj yim rau ncab koj lub shins ... Qhov pose 🐫 no zoo tagnrho rau ncab tag nrho pem hauv ntej ntawm lub cev, los ntawm cov lus qhia ntawm ko taw mus rau caj pas.
Txawm li cas los xij, cov khoov nraub qaum no tsis pom zoo rau cov neeg uas raug mob nraub qaum thiab mob migraine.
Tom qab tus ntxhuav pose, peb pom zoo kom tus me nyuam pose, uas yuav so koj nraub qaum.
Me Nyuam Pose 👶 - Balasana
Mus ntxiv
UtagawaVTT tau koom tes nrog ob tus kws tshaj lij tsheb kauj vab roob roob, Sabrina Johnnier thiab Lucy Paltz, los tsim kev cob qhia kev cob qhia txhawm rau txhim kho txhua tus txheej txheem caij tsheb (txawm peb tab tom npaj rau kev sib tw lossis tsuas yog nrhiav cov lus qhia tshwj xeeb thaum kawg txhim kho peb cov kev xyaum).
Qhov kev cob qhia kev cob qhia no yog tib txoj haujlwm tshwj xeeb rau kev caij tsheb kauj vab hauv roob. Nws suav nrog, ntawm lwm yam, yoga-raws li kev qoj ib ce thiab rov ua haujlwm.
Sabrina Johnnier, Mountain Bike Trainer thiab Yoga Xib Fwb, tau tsim kev tawm dag zog tshwj xeeb tsim rau cov neeg caij tsheb kauj vab hauv roob uas nws piav qhia txhua qhov kev txav mus los thiab ua yuam kev uas yuav tsum tsis txhob ua.
Xav paub ntau ntxiv txog MTB kev cob qhia:
Qhov chaw:
- www.casayoga.tv,
- delphinemarieeyoga.com,
- sprityoga.fr
📸: Alexeyzhilkin - www.freepik.com
