BÀI TẬP THỂ DỤC ĐƠN GIẢN GIÃN CƠ CHO GOLFER

Một trong những yếu tốquan trọng nhất đối với thành công ở môn golf là sự linh hoạt. Phạm vi vận động bị hạn chế và kém linh hoạt là nguyên nhân chính ngăn cản những tay golf dù nhiều đam mê nhưng khó mà phát huy toàn diện tiềm năng ở mọi cấp độ. Sự linh hoạt sẽ mang đến cho bạn khả năng kiểm soát gậy và bóng đem đến những đường bóng chuẩn xác đầy sức mạnh. Mấu chốt vấn đề nằm trong chính cơ thể mỗi người. Để giải phóng toàn bộ sức mạnh cũng như khả năng chơi golf tiểm ẩn của mình, trước tiên bạn cần luyện tập một cơ thể dẻo dai linh hoạt. Một trong những phương pháp hiệu quả gia tăng linh hoạt cho các khớp và bắp cơ là chuỗi bài tập thể dục giãn cơ

Hơn nữa, thực hiện những bài tập thể dục giãn cơ thường xuyên và đúng cách cũng giảm thiểu mọi chấn thương không đáng có trong khi chơi golf. Những cú swing thường gây ra một lực ép lớn lên vùng thắt lưng. Theo thời gian, tính chấtlặp đi lặp lại của sức ép này có thể dẫn đếnmệt mỏi,thoái hoá, vàcuối cùng là sự mất cân bằng cơ dẫn đến đau lưng và hông. Thực hiện bài tập thể dục giãn cơ trước và sau khi chơi golf giúp giảm thiểu nguy cơ chấn thương đồng thời giữ sự cân bằng cơ bắp và tránh đau nhức cơ.

Bài tập thể dục giúp giãn cơ tại chỗ với bóng mà Fairways giới thiệu với quý độc giả dưới đây là những bài tập cơ bản được thiết kế phù hợp thực hiện sau khi kết thúc buổi chơi golf hoặc sau buổi tập tại phòng tập nhằm mang lại cơ bắp dẻo dai và các khớp linh hoạt do Chuyên gia thể hình và dinh dưỡng hướng dẫn.

Có hai loại giãn cơ phổ biến, loại thứ nhất là giãn cơ trạng thái động (Dynamic Stretches) đòi hỏi vận động nhiều hơn với những động tác mô phỏng như trong golf thì có các cú xoay người đánh bóng chẳng hạn. Loại này người tập nên thực hiện trước các buổi tập luyện giúp làm nóng cơ thể. Loại thứ hai là giãn cơ trạng thái tĩnh (Static Stretches) với nguyên tắc giữ tư thế tối thiểu 20 giây, có tác dụng tăng tính dẻo dai của cơ bắp và nên được thực hiện sau khi kết thúc buổi chơi golf hoặc sau khi luyện tập tại phòng tập xong.

BÀI TẬP 1: Đây là động tác giãn cơ hoàn hảo cho golfer bởi nó tác động trực tiếp đến sự dẻo dai của cơ bắp phần trên cơ thể. Thực hiện tư thế quỳ một chân, quỳ trên đầu gối chân phải, cẳng chân trái giữ vuông góc với sàn. Hai tay cấm bóng giữ trước mặt. Hai cánh tay vuống góc với cơ thể. Từ từ đẩy bóng sang bên phải càng sâu càng tốt. Giữ nguyên tư thế từ 20 đến 30 giây. Đổi bên.

bai tap the duc gian co cho golf - dong tac 1, bài tập thể dục giãn cơ cho golf - động tác 1

BÀI TẬP 2: Động tác giãn cơ dành cho cơ liên sườn và cơ hông. Ngồi thẳng lưng trên bóng, chân phải duỗi chân trái gập một góc 90 độ. Tay phải chống hông, tay trái đưa thẳng lên cao. Từ từ nghiêng người sang phải và cảm nhận sức căng của cơ liên sườn. Giữ nguyên tư thế từ 20 đến 30 giây và đổi bên.

BÀI TẬP 3: Thực hiện tư thế nằm sắp trên bóng hai tay đặt nhẹ xuống sán với phần ngực nâng cao vừa phải. Từ từ xoay ngực mở vai và duỗi thẳng tay tay lên trần. Giữ lại từ 20 đến 30 giây, đổi bên.

BÀI TẬP 4: Động tác giãn cơ gấp, lưng và bụng Nằm ngửa đặt lưng trên bóng. Giữ trọng tâm trái bóng ngay dưới cột sống. Uốn lưng theo đường cong tự nhiên của bóng tập. Hai tay duỗi thẳng qua đầu. Giữ tư thế trong vòng 20 đến 30 giây.

BÀI TẬP 5: Động tác giãn cơ gấp và khớp cột sống Thực hiện tư thế nằm sấp trên bóng chống thẳng hai tay cố gắng đẩy ngực và lưng lên càng cao càng tốt. Giữ hông chạm bóng. Giữ nguyên tư thế từ 20 đến 30 giây.

BÀI TẬP 6: Động tác giãn cơ đùi sau Thực hiện tư thế nằm ngửa trên sàn. Chân phải đặt nhẹ trên bóng. Đùi vuống góc với sàn. Dùng hai tay ôm cằng chân trái. Từ từ duỗi thẳng chân trái lên. Chú ý xiết chặt cơ bụng và ép sát hông xuống sàn. Giữ nguyên tư thế từ 20 đến 30 giây và đổi bên.

bai tap the duc gian co cho golf - dong tac 6, bài tập thể dục giãn cơ cho golf - động tác 6

BÀI TẬP 7: Động tác giãn cơ lườn và khớp hông Thực hiện tư thế nằm ngửa. Chân phải đặt nhẹ trên bóng. Bắt chéo chân trái đặt mắt cá chân trái lên đùi chân phải.Lăn bóng về phía trước và cảm nhân sự căng của cơ 4 và dinh dưon gia thểờn. Chú ý xiết chặt cơ bụng và ép sát hông xuống sàn. Giữ lại từ 20 đến 30 giây, đổi bên.

Theo chuyên gia thể hình và dinh dưỡng:

  • Khi thực hiện những bài tập thể dục giãn cơ tại chỗ này, đừng vội vàng mà hãy từ từ kéo giãn phần cơ của mình từng chút một cách thoải mái.
  • Điều quan trọng nhất là phải nắm bắt được giới hạn của mình, đừng cố sức để tránh tổn thương. Luôn nhớ điều hoà hơi thở đều đặn.
  • Chú ý thực hiện giãn cơ sau khi vừa tập luyện xong hoặc cơ thể đã được làm nóng. Giãn cơ ở điều kiện bình thường chẳng những không hiệu quả còn có thể gây thương tổn.

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