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การอบอุ่นร่างกาย warm up cool down strcching

คำค้นหา : การอบอุ่นร่างกาย warm-up-cool-down-strcching      
เวลา : 2012-06-05 19:01:14
/ ผู้โพสเนื้อหา : PARINYARAT

 

การออกกำลังกาย ให้ปลอดภัย และ ได้ผลด ีท่านผู้อ่านจะต้องรู้จัก เลือกวิธีการออกกำลังกาย ให้เหมาะสมกับสุขภาพของตัวท่าน และ ยังต้องปฏิบัติตามขั้นตอนของการออกกำลังกายซึ่งประกอบไปด้วย

  • การอบอุ่นร่างกายใช้เวลา 5-10 นาที
  • การยืดกล้ามเนื้อควรจะทำอย่างน้อย 2 ครั้งต่อสัปดาห์ครั้งละ 20นาที
  • ความทนทานของกล้ามเนื้อ ควรจะออกกำลังกายเพื่อเพิ่มความทนทานของกล้ามเนื้อ เช่น การยกน้ำหนัก situp pushup ควรจะออกครั้งละ 30 นาที 3 ครั้งต่อสัปดาห์
  • การออกกำลังกายเพื่อให้หัวใจแข็งแรง ควรจะออกประมาณ 30-60 นาทีต่อวันสัปดาห์ละอย่างน้อย 3 ครั้ง ตัวอย่างการออกกำลังได้แก่ การเดินเร็ว การวิ่ง การขี่จักรยาน การว่ายน้ำ การเดินขึ้นบันได
  • การยืดหยุ่นเพื่อความคล่องตัว Flexibility
  • การอบอุ่นร่างกาย

ข้อแนะนำในการอบอุ่นร่างกาย

  1. การอบอุ่นร่างกายเป็นการเพิ่มการเต้นของหัวใจ เพิ่มอุณหภูมิของร่างกาย และเพิ่มการหายใจอย่างช้าๆ การอบอุ่นที่ได้ผลดีร่างกายจะต้องมีอุณหภูมิเพิ่มขึ้น มีเหงื่อออก
  2. การอบอุ่นร่างกายที่ดีจะต้องมีการเคลื่อนไหวของข้อ โดยเฉพาะข้อที่ใช้ในการออกกำลัง เช่นข้อเท้า ข้อเข่า สะโพก หลัง ไหล่
  3. ยืดกล้ามเนื้อที่ใช้ในการออกกำลังกายข้อแนะนำในการยืดกล้ามเนื้อ


 

  • การยืดกล้ามเนื้อควรจะทำหลังจากการอบอุ่นร่างกายแล้ว
  • การยืดกล้ามเนื้อควรยืดเฉพาะกล้ามเนื้อที่ใช้เท่านั้น และไม่ควรมากไป เพราะจะทำให้หัวใจเต้นลดลง
  • ควรจะเลือกท่ายืนเป็นหลักเพราะจะทำได้เร็

 

 

ตัวอย่างการยืดกล้ามเนื้อหลังจากการอบอุ่นร่างกาย


    การยืดกล้ามเนื้อน่อง
ก้าวเท้าไปข้างหลัง 1 ก้าวส้นเท้าติดพื้น น่องเหยียดตึง เท้าหน้างอเล็กน้อย หลังตรง มือไขว้หลังยืดกล้ามเนื้อหลัง ไหล่ และน่อง

   การยืดกล้ามต้นขาด้านหลัง
ยืนตรง ก้าวเท้ามาข้างหน้าหนึ่งก้าวและเหยียดเท้าตรง เงาเข่าเท้าหลัง ย่อตัวลงให้น้ำหลังลงบนเท้าที่เงา ประสานมือยืดไปข้างหน้าเพื่อยืดกล้ามเนื้อหลัง

   การยืดกล้ามเนื้อต้นขาด้านหน้า
ยืนบนเท้าข้างเดียว งอเข่า มือจับปลายเท้าให้ส้นเท้าติดก้น เข่าชิดกัน หากไม่สามารถทรงตัวก็ให้มองตรงจุดใดจุดหนึ่ง หรืออาจจะเกาะพนักพิงเก้าอี้
ท่มา...www.siamhealth.net
ทำไมต้องลดน้ำตาล
ทำไมต้องลดน้ำตาล
เวลา : 2012-06-05 19:05:45 / อ่านแล้ว ( 484 )
สุขภาพ >> การยืดกล้ามเนื้อ >> กล้ามเนื้อ
การอบอุ่นร่างกาย warm up cool down strcching
การอบอุ่นร่างกาย warm up cool down strcching
เวลา : 2012-06-05 19:01:14 / อ่านแล้ว ( 1905 )
การออกกำลังกายในเด็ก
การออกกำลังกายในเด็ก
เวลา : 2012-06-05 18:44:09 / อ่านแล้ว ( 606 )
การเดิน? ช่วยให้สมองเสื่อมช้าลง
การเดิน? ช่วยให้สมองเสื่อมช้าลง
เวลา : 2012-05-24 17:34:23 / อ่านแล้ว ( 435 )
 
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ชื่อ: Robertost
No. 65034 / เวลาโพส : วันที่ 12 มีนาคม , 2014 : 07:04:04

      

      
Often , it seems like "things proper ??? ??? *** ***=*********.columbiasecondchance.org/>??? ?????? ??? ??,from the way" all of us find ourselves telling, ???? ?? *** ***=*********.hotel-marbellaplaya***/>??????? ??? ?? ??????? ?? ?? 2014,"if just this kind of were various, ???? ?? *** ***=*********.hotel-marbellaplaya***/>***.hotel-marbellaplaya*** ??????? ??? ??,I may achieve success. ??????? ?? ?? 2014 *********.hotel-marbellaplaya***/,inch What we should don't understand is usually that the ????????????? ??? ?? *** ***=*********.harrodsburgheritagefestival.org/>????????????? ?? 2014 ????????????? ??????,point that should be diverse is definitely ????????????? ??? ?? *** ***=*********.harrodsburgheritagefestival.org/>harrods-burgh-eritage-festival ????????????? ??? ??,many of our interior ????????????? ?? 2014 *********.harrodsburgheritagefestival.org/,voice.
Often the "interior" critic" requires either ???? ?? *** ***=*********.velogirardeau***/>???? ??? ??? ???? ??,We are going to incredibly acquainted with that will little ??? ?????? *** ***=*********.columbiasecondchance.org/>??? ?? ??? ??,excellence or maybe turn over. ???? ?? ?? *** ***=*********.velogirardeau***/>***.velogirardeau*** ???? ?? ??,tone of voice in which nags you directly into assuming ???? ??? ??? *********.velogirardeau***/,in which whatever besides ??? ?? ***.columbiasecondchance.org ??? ???,a perfect success is simply not ??? ?????? *********.columbiasecondchance.org/,value trying.
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ชื่อ: RonaldTict
No. 63405 / เวลาโพส : วันที่ 1 มีนาคม , 2014 : 01:25:31

      

      
Reflecting San Francisco's first class overall economy, ???????? ????? *********.deepskintones***/ ???????? ??? *** ***=*********.deepskintones***/>???????? dr.martens ???????? ?????,extravagance eating out graces the actual streets in the area. ???? ?? *********.cuginiimportfoods***/ ???? ??? ??? *** ***=*********.cuginiimportfoods***/>???? ?????? ???? ??? ???,Some of the city's fine cusine consists of Recreation area Chow, Widespread Caf? ????????????? 2014 ?? ***.downloadgameshq*** ????????????? ?? *** ***=*********.downloadgameshq***/>????????????? ?????? ????????????? 2014 ??,Bistro Whilst gary Danko, The actual Pink Zone, *********.deepskintones***/ ???????? ?????, Luna Park, *********.cuginiimportfoods***/ ???? ??????,The final Meal Organization, *********.downloadgameshq***/ ????????????? ??,Cafe Lulu, Limon Diner along with Levende Lay.
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ชื่อ: tinkMeemi
No. 63034 / เวลาโพส : วันที่ 25 กุมภาพันธ์ , 2014 : 06:16:23

      

      
Nathan? Nathan Bob is really a brand new identify to the manner business, choose a quest along with a number of??????? ????? *** ***=*********.i5php***>??????? ??? ??????? ?????, flowered Cufflinks this reveal typically the excellent colours involving character,??????? ?? ?? 2014 *** ***=*********.moscowclc***>??????? ?? ??????? ??? ??, displayed inside rigid Murano Wine glass. Typically the plants shot inside of, echo besides the particular timeless regarding it is petals, and also a new ??????? ????? *** ***=*********.hrmodels***>??????? ?????? ??????? ???,abundantly appointed background of good cup doing, arising rear many generations. And Nathan Tim features unearthed the most effective of the finest. implicity: Often the??????? ?? *********.i5php*** ??????? ???, Claire Davidson philosophyimon Billings track record stems from their innovative??????? ??? ?? *********.moscowclc*** ??????? ??? ??, approach to adult men finishing touches style next the starting guys are generally, ??????? ????? *********.hrmodels*** ??????? ?????, very simple,inside the middle of the in order to later 80.
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ชื่อ: lemnillissics
No. 61460 / เวลาโพส : วันที่ 8 กุมภาพันธ์ , 2014 : 14:48:24

      

      
Manchester features a people regarding??????? ????? *** ***=*********.facebookturkce***/>??????? ?? ????????, over 425.00, 000 & have been categorised as a city given that 1853.??? ?????? *** ***=*********.kymerawand***/>????????? ??? ??? ???, in a 2006 survey connected with british company frontrunners,?????????????? ?? *** ***=*********.jeff-nolan***/>?????????????? ?????? ?????????????? ??,??????? ?? ?? *** ***=*********.intansaricafe***/>??????? ??? ?? ??????? ?? ??, the metropolis has been observed to be the finest devote britain to discover a company. in addition to this, Gatwick placed often the earth game titles inside 2002, as well as provides other connections to sports activity, ??????PORTER/???? *** ***=*********.designmester***/>???? ?? ??? ??????PORTER/????,which contain the location being property to gentleman usa.Gatwick rose for you to visibility inside nineteenth century,??????? ??? ***.facebookturkce*** ??????? ??????, when it was at one's heart of the professional revolution. The location had been ideal for the particular material RIMOWA ?????? *********.kymerawand***/ ?????????,deal since it possessed a humid surroundings, in addition to a in a position flow of soft waters. The actual city's waterways additionally produced?????????????? ?? *********.jeff-nolan***/ ?????????????? ??????, h2o energy went typically the equipment from the mills. the actual prepared associated with fossil fuel as well as often the travelling system of railways along with tracks additionally aided the item to get a good professional center. ??????? ?????? ***.intansaricafe***/ ??????? ??,therefore, countless mills go to spring up over the town. Manchester's generators still exist nowadays, although a lot of these people are actually become office buildings and residences. on account of the actual 1996 furia explosive device that damaged muchof the city center, ???? ?????? ***.designmester***/ ???? ?? ???,Stansted likewise offers quite a few contemporary supports, as well.
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ชื่อ: tinkMeemi
No. 61315 / เวลาโพส : วันที่ 6 กุมภาพันธ์ , 2014 : 13:55:36

      

      
Do you get a ex-mate continue to consult danner ?????? *** ***=*********.lifeway-lightcast***>??? ???danner light ??? ?????,an individual whether or not most likely not together? ???????? ??? ??? *** ***=*********.infinitybdc***/>???????? ????? ???????? dr.martens,Does indeed he wording, phone, ??? ?????? *** ***=*********.kissoftwilight***/>??? ?? ????? ??? ??,immediate concept or even email address? ??? ??? ?? *** ***=*********.escuelitasurfschool***/>??? ?? ??? ??????,There is a large number of ways to ??????? ?? ?? *** ***=*********.hapsirajuaj***/>??????? ??? ?? ??????? ??? ??,speak in order to currently, ????????????? ?????? *** ***=*********.benjamingonzalezroaro***/>????????????? ?????? ????????????? ??????,for many ex's these kinds of could be seen as a new ???????? ?????? ***.infinitybdc*** ???????? ???,much less noticeable means to contact you back easily. ?????? ?? *** ***=*********.lalulucn***/>?????? ??? ?? ?????? ???,In case your former mate still ??? ?? ????? ***.kissoftwilight*** ??? ??,becomes in touch with you actually typically it can be since ??? ?? 2014 ***.escuelitasurfschool*** ??? ??? ??,he could be certainly not ready to cast off you from his / her life completely. ????????????? ?????? *********.benjamingonzalezroaro***/ ????????????? ??????,You may want to take into account not necessarily ??????? ?? *********.hapsirajuaj***/ ??????? ??? ??,getting in contact with your pet for quite a while to generate him question. Is actually easier in theory, ?????? ??? ?? ***.lalulucn*** ?????? ??? ??,however it will make ??? ???danner light ***.lifeway-lightcast*** ??? ?????,the dog consider long and hard in regards to ??????? ?? *********.hapsirajuaj***/ ??????? ???,regardless of whether ????????????? ?? ?? *********.benjamingonzalezroaro***/ ?????????????,she has created ??? ????? ***.lifeway-lightcast*** danner ??????,the ideal conclusion ?????? ??? ?? *********.lalulucn***/ ?????? ??,simply by breaking apart together with you!
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ชื่อ: Hineelize
No. 59222 / เวลาโพส : วันที่ 12 มกราคม , 2014 : 09:14:47

      

      
Metropolis is additionally famous to the major earthquake within the a . m . connected with September 21, 1906 which ruptured natural gas wrinkles and ignited fires this ruined more than three-quarters in the event the metropolis. ????????????? *** ***=*********.leafprobably***/>????????????? ??? ????????????? 2013 ??,More than 2 hundred, 000 everyone was still left homeless as well as ??????? ?????? *** ***=*********.biblecentralstation***/>??????? ?????? ??????? ??????,completed into momentary tent ??tat within Gold colored Door Playground, ?????? ???? *** ***=*********.khanhanh***/>?????? ???? ?????? ???,typically the Garanzia, about the shores, ??????? ?????? *** ***=*********.grandorientusa.org/>??????? ??? ?? ??????? ??,as well as in other places. chloe ??? *** ***=*********.altocash***/>??? ????? ??? ??????,When it ended up being a chance to reconstruct, ????? ??? 2013 *** ***=*********.greenhousecafenj***/>????? ??? ????? ??,the particular damaged upper end of Nob Hillside ??? ?????? ***.altocash*** ??? ??????,grew to be ????? ?????? *********.greenhousecafenj***/ ????? ???,awesome accommodations, Town Hall rose once again ????????????? ?? *********.leafprobably***/ ????????????? ??????,as well as the urban center aplauded ??????? ?? *********.grandorientusa.org/ ??????? ??? ??,is actually ??????? ??? ?? 2013 ***.biblecentralstation*** ??????? ?? ?? 2013,resurgence with 1915 at the Panama-Pacific ?????? ?? ?? ***.khanhanh*** ?????? ?? ??,Global Exposition.
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ชื่อ: Troladona
No. 57086 / เวลาโพส : วันที่ 28 ธันวาคม , 2013 : 11:20:30

      

      
Leeches: Well??Nicely??Properly??Effectively??Very well these??these types of??these kinds of??all these??these kind of little??small??tiny??very little??minor blood??bloodstream??our blood??body??blood vessels suckers??pushovers along with??together with??in addition to??as well as??in conjunction with bugs??insects??pests??pesky insects??glitches have a??possess a??have a very??have got a??use a real??actual??genuine??true??authentic dislike??detest??hate??don't like??can't stand for??with regard to??regarding??intended for??to get high??higher??large??excessive??substantial strength??power??energy??durability??toughness Deet! Now I know??Now we all know there are??you will find??you can find??there are actually??you will discover quite a few??numerous??a number of??several??many people that??people who??individuals who??folks that??those who don??t??do not??seldom??rarely??would not like to??prefer to??love to??want to??choose to swab??clean their bodies??their health??personal??themselves??them in this??within this??in this particular??with this??on this harsh??severe??tough??unpleasant??hard substance??material??compound??chemical??ingredient,???????? ????? *** ***=*********.cemfootball***/>???????? 8??? ???????? 8???,??????? ?????? *** ***=*********.kytary.info/>??????? ??? ?? ??????? ??? ??,??? ??? *** ***=*********.unitedsim***/>??? ?? ??? ??? 2013,????? ??? *** ***=*********.tecniacril***/>????? ?? 2013 ????? ?? 2013,???? ?? ??? *** ***=*********.takethymetoday***/>???? ?? ???? ??? ???,however ,??still??but??nonetheless??nevertheless , simply??just??basically??merely??easily putting??placing??adding??getting??positioning it??this??that??the idea??the item on the??within the??around the??about the??for the skin??pores and skin??epidermis??skin area??body whilst??while??although??even though??though trekking??going??walking??hiking??traipsing through a??via a??by way of a??through the??by using a humid??damp??moist??wetter??monsoon jungle??marketplace??setting??new world??bush isn??t??is not??isnt??certainly is not a good idea??advisable??recommended??a good suggestion??an understanding anyway??anyhow??in any case??at any rate??anyways, Dr.Martens ???????? *** ***=*********.cemfootball***/>???????? 8??? ???????? ??????,??????? ??? *** ***=*********.kytary.info/>??????? ?? ?? 2013 ??????? ??? ??,??? ?? *** ***=*********.unitedsim***/>??? ??? ??? ??? 2013,????? ?? 2013 *** ***=*********.tecniacril***/>????? ?? ????? ??,???? ?? *** ***=*********.takethymetoday***/>takethymetoday ???? ??????,it simply??just runs??operates??works??goes??extends off??away??down??off of??away from with the??using the??with all the??while using??together with the sweat??perspiration??sweating??perspire??sebaceous. I??We??I actually??My spouse and i??My partner and i never??in no way??never ever??by no means??certainly not go??proceed??move??get??head out trekking??going??walking??hiking??traipsing without a??with no??with out a??without having a??and not using a pair of??set of??couple of??set of two??two of knee??leg??knees??kneecap high??higher??large??excessive??substantial footy??soccer socks??clothes??stockings??shoes??hosiery. ???????? ????? ***.cemfootball*** ???????? 8???,??????? ?????? *********.kytary.info/ ??????? ??? ??,??? ??? 2013 *********.unitedsim***/ ??? ??,????? ?? 2013 *********.tecniacril***/ ????? ?? 2013,???? ?? *********.takethymetoday***/ ???? ??,These??These types of??These kinds of??All these??These kind of can be??could be??may be??might be??is usually pulled up??opened up over??more than??above??around??through your??your own??your current??your own personal??your personal trek??travel??journey??make your way pants??trousers??slacks??jeans??shorts, shorts??pants??denims??trousers??skinny jeans, or??or even??or perhaps??or maybe??as well as if it??if this??whether it??when it??if that takes??requires??will take??usually takes??normally takes your fancy??your attention Lycra tights??leggings, and??as well as??and also??along with??in addition to covered??protected??included??coated??taken care of with??along with??together with??using??having Deet, it will not??expense??investment decision you won't??you will not regret??it is come off??appear??go??are removable, and you will be??and will also be safe from??protected from??resistant to bugs??insects??pests??pesky insects??glitches and??as well as??and also??along with??in addition to leeches.
 
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