Bai tap khoi dong giup phong tranh chan thuong



Tam quan trong cua viec khoi dong truoc khi tap luyen

Khoi dong tru luoi pickleball di dong la buoc khong the thieu truoc khi bat dau bat ky bai tap the duc hay hoat dong the thao nao. Qua trinh nay giup lam nong co the, tang luu thong mau va chuan bi cho cac nhom co san sang hoat dong. Viec bo qua giai doan khoi dong co the dan den nguy co chan thuong cao hon, dac biet la cac chan thuong lien quan den co, khop va day chang.

Co che tac dong cua bai tap khoi dong den co the

Khi thuc hien cac dong tac khoi dong, nhiet do co the se tang len, giup cai thien tinh dan hoi cua co bap. Dong thoi, qua trinh nay cung kich thich san xuat dich khop, giam ma sat giua cac khop xuong. He thong tim mach cung duoc kich hoat dan dan, tranh tinh trang soc do van dong dot ngot.

Nhom bai tap khoi dong toan than hieu qua

Mot buoi khoi dong toan dien nen bao gom ca cac dong tac lam nong toan than va cac bai tap chuyen biet cho nhom co chinh se duoc su dung trong buoi tap chinh. Cac dong tac xoay khop co tay, co chan, vai, hong va goi giup boi tron cac khop noi. Bai tap di bo tai cho hoac chay bo nhe nhang trong 5-7 phut co tac dung tang nhip tim tu tu.

Khoi dong dong va khoi dong tinh - Su khac biet can biet

Khoi dong dong bao gom cac chuyen dong lien tuc nhu xoay nguoi, vung tay, nang cao dui, co tac dung tot cho viec chuan bi truoc khi tap luyen. Trong khi do, khoi dong tinh thuong la cac dong tac gian co va thuong phu hop hon cho giai doan thu gian sau khi tap. Viec ket hop ca hai loai hinh nay mot cach hop ly se mang lai hieu qua toi uu cho buoi tap.

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Thoi luong ly tuong cho mot buoi khoi dong

Theo cac chuyen gia the duc, thoi gian khoi dong ly tuong dao dong tu 10-15 phut, tuy thuoc vao cuong do buoi tap chinh. Doi voi cac mon the thao cuong do cao hoac khi thoi tiet lanh, thoi gian khoi dong co the keo dai hon. Quan trong la phai lang nghe co the va dieu chinh cho phu hop voi tung ca nhan.

Cac loi thuong gap khi khoi dong can tranh

Nhieu nguoi co thoi quen bo qua buoc khoi dong hoac thuc hien qua loa, dieu nay tiem an nhieu nguy co chan thuong. Mot so nguoi lai khoi dong qua suc khien co the met moi truoc khi vao bai tap chinh. Viec khong tap trung vao cac nhom co chinh se duoc su dung cung la sai lam pho bien can duoc khac phuc.

Loi ich lau dai cua viec khoi dong dung cach

Duy tri thoi quen khoi dong dung cach khong chi giup phong tranh chan thuong tuc thi ma con mang lai nhieu loi ich lau dai cho suc khoe. He co xuong khop duoc bao ve, tuan hoan mau duoc cai thien, va hieu suat tap luyen cung duoc nang cao ro ret. Day chinh la nen tang quan trong de xay dung mot loi song van dong lanh manh va ben vung.

Loi khuyen tu chuyen gia ve bai tap khoi dong

Cac huan luyen vien the duc khuyen cao nen ca nhan hoa bai tap khoi dong phu hop voi tung mon the thao cu the. Nguoi tap nen bat dau tu nhung dong tac don gian, nhe nhang roi tang dan cuong do. Dac biet chu y den cac nhom co va khop de bi ton thuong trong mon the thao dang tap luyen. Ghi nho rang khoi dong khong phai la hinh thuc the hien suc manh ma la buoc chuan bi thong minh cho co the.