Bai tap cho dau goi khoe manh
Tap luyen dung cach giup tang cuong co bap ho tro khop goi, cai thien su linh hoat va giam nguy co chan thuong.
Luu y truoc khi tap
- Tham kham bac si neu ban dang bi dau hoac vua phau thuat dau goi
- Luon khoi dong 5-10 phut truoc khi tap chinh
- Dung ngay neu cam thay dau nhoi hoac kho chiu
- Tap tu tu, tang dan cuong do theo thoi gian
Bai tap khoi dong
Xoay mat ca chan
Ngoi thoai mai, nang mot chan len va xoay mat ca chan theo vong tron. Xoay 10 vong theo chieu kim dong ho, roi doi chieu. Lap lai voi chan con lai.
Thoi luong: 2 phut moi chan
Loi ich: Lam nong khop co chan va cai thien luu thong mau
Gap duoi chan nhe
Nam ngua, tu tu gap dau goi keo chan ve phia nguc. Giu 5 giay roi tra ve. Thuc hien 10 lan moi chan.
Thoi luong: 3 phut
Loi ich: Tang bien do chuyen dong cua khop goi
Bai tap tang cuong co bap
Nang chan thang
Nam ngua voi mot chan gap goi, chan con lai duoi thang. Tu tu nang chan thang len cao khoang 15-20cm, giu 3 giay roi ha xuong. Thuc hien 15 lan, doi chan.
So lan
15 lan x 3 hiep
Co bap muc tieu
Co tu dau dui
Ngoi tuong
Dung tua lung vao tuong, tu tu ha nguoi xuong nhu ngoi ghe vo hinh, dau goi gap khoang 45-90 do. Giu tu the cang lau cang tot, bat dau tu 15-30 giay.
Thoi gian
30-60 giay x 3 hiep
Co bap muc tieu
Toan bo co chan
Buoc len bac thang
Dung mot bac thang hoac hop chac chan cao khoang 15-20cm. Buoc len bang mot chan, dung thang, roi buoc xuong. Thuc hien 12 lan moi chan. Bai tap nay giup tang cuong co tu dau va co mong.
So lan
12 lan x 3 hiep
Co bap muc tieu
Co tu dau, co mong
Do kho
Trung binh
Bai tap gian co
Gian co gap dui
Dung thang, gap mot chan ra sau va nam mat ca chan. Keo nhe ve phia mong, giu 20-30 giay. Doi chan.
Giu 30 giay moi ben
Gian co gan kheo
Ngoi duoi chan, tu tu gap nguoi ve phia truoc co gang cham tay vao ngon chan. Giu 20-30 giay.
Giu 30 giay
Gian co bap chan
Dung doi dien tuong, dat tay len tuong, buoc mot chan ra sau va an got xuong san. Giu 20-30 giay.
Giu 30 giay moi ben
Lich tap mau hang tuan
Thu 2, 4, 6
- Khoi dong: 10 phut
- Nang chan thang: 3 hiep x 15 lan
- Ngoi tuong: 3 hiep x 30 giay
- Gian co: 10 phut
Thu 3, 5, 7
- Di bo nhe: 20-30 phut
- Hoac boi loi, dap xe
- Nghi ngoi va phuc hoi