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Don't forget to stretch your back, play Push Day!!!

2/28 Edited to

... Read moreหลังจากเสร็จสิ้นการฝึก Push Day ซึ่งเน้นกลุ่มกล้ามเนื้อหน้าอก ไหล่ และต้นแขน สิ่งสำคัญที่หลายคนอาจมองข้ามก็คือ การยืดกล้ามเนื้อที่เหมาะสม เพื่อช่วยลดอาการตึง ลดโอกาสบาดเจ็บ และช่วยให้กล้ามเนื้อฟื้นตัวได้ดีขึ้น ผมเคยลองฝึกแบบเน้นหนักโดยไม่ยืดกล้ามเนื้อหลังออกกำลังกาย พบว่าเจ็บกล้ามเนื้อและมีอาการตึงจนทำให้พักฟื้นนานกว่าปกติ เมื่อเริ่มใส่ใจยืดกล้ามเนื้อหลัง Push Day อย่างถูกวิธี เช่น การทำ Chest Stretch โดยการยืนข้างเสาหรือขอบประตู วางข้อศอกและแขนท่อนล่างแนบเสา ตั้งศอกประมาณ 90 องศา จากนั้นก้าวเท้าไปข้างหน้าหนึ่งก้าวแล้วบิดตัวไปด้านตรงข้าม จะรู้สึกว่าหน้าอกตึงและยืดได้ดี นอกจากนี้ยังมีท่ายืด Deltoid Stretch ด้วยการประสานมือที่ด้านหลังสะโพก ยืดอกขึ้น แล้วค่อย ๆ ยกมือขึ้นด้านบนให้สูงที่สุดโดยไม่ก้มตัว ท่านี้ช่วยยืดกล้ามเนื้อไหล่ด้านหลังได้ดี และท่ายืด Triceps Stretch โดยชูแขนหนึ่งข้างขึ้นเหนือศีรษะ พับศอกให้มือแตะที่สะบักด้านหลัง และใช้มืออีกข้างกดข้อศอกลงเบา ๆ ทำให้กล้ามเนื้อหลังแขนรู้สึกตึงและผ่อนคลาย การค้างไว้อย่างละ 20-30 วินาทีในแต่ละท่าจะช่วยเพิ่มความยืดหยุ่นและลดความตึงเครียดของกล้ามเนื้อได้อย่างเห็นผล ผมแนะนำให้ทุกคนหลังเล่น Push Day ตั้งใจทำช่วงนี้อย่างน้อย 5-10 นาที จะช่วยให้คุณฟื้นตัวเร็วขึ้นและป้องกันการบาดเจ็บในระยะยาวได้ครับ

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