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Band hip abduction

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Nqeeb Ib hliThia muaj tub ntsuab tsab mob, o-Hips.
Cov khoom sivKab.
Ib tej VajGluteus Medius, Tensor Fasciae Latae
Ib tej Vaj them
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Ntawm sijhawv cov koom tes tawv paub

Introduction rau tso Band hip abduction

Band Hip Abduction yog ib qho kev tawm dag zog uas ua haujlwm tau zoo uas feem ntau tsom rau gluteus medius, cov leeg tseem ceeb rau lub duav stabilization, uas tuaj yeem pab txhim kho kev sib npaug, lub cev, thiab kev ua kis las. Qhov kev tawm dag zog no tshwj xeeb muaj txiaj ntsig zoo rau cov neeg ncaws pob, cov neeg khiav dej num, thiab cov tib neeg nrhiav kev ntxiv dag zog rau lawv lub cev hauv qab lossis rov kho dua los ntawm lub duav lossis lub hauv caug raug mob. Kev koom ua ke Band Hip Abduction rau hauv kev ua haujlwm niaj hnub tuaj yeem txhim kho kev ruaj ntseg, tiv thaiv kev raug mob, thiab txhawb nqa cov qauv txav tau zoo dua, ua rau nws muaj txiaj ntsig ntxiv rau cov uas xav ua kom lawv lub cev muaj zog.

Qhia txog: Lub thibkis Step-by-Step Band hip abduction

  • Ua kom koj lub cev ncaj nraim thiab koj lub hauv paus koom nrog, hloov koj qhov hnyav mus rau ib ko taw, tom qab ntawd maj mam nqa lwm txhais ceg tawm mus rau sab tawm tsam qhov kev tawm tsam ntawm pawg.
  • Nquag ib pliag thaum koj txhais ceg tau txuas mus rau sab, ces maj mam coj nws rov qab mus rau qhov chaw pib.
  • Rov ua cov lus tsa suab no rau qhov xav tau ntawm cov lus rov ua dua, tom qab ntawd hloov ob txhais ceg thiab ua tib qho kev rov ua dua ntawm lwm sab.
  • Nco ntsoov ua kom koj lub zog tswj thiab khov kho, tsom mus rau cov leeg hauv koj lub duav thiab glutes thaum koj ua qhov kev tawm dag zog.

Nruab ntxaug ntawv Band hip abduction

  • **Txhim tus cwj pwm zoo**: Sawv siab nrog koj txhais taw hip-dav sib nrug. Khaws koj nraub qaum ncaj thiab koom nrog koj lub hauv paus thoob plaws hauv kev tawm dag zog. Tsis txhob txav deb dhau mus rau pem hauv ntej lossis rov qab, vim nws tuaj yeem ua rau koj nraub qaum thiab txo qhov ua tau zoo ntawm kev tawm dag zog.
  • **Controlled Movements**: Tshem koj txhais ceg tawm mus rau sab maj mam thiab tswj tau, ces maj mam rov qab mus rau qhov chaw pib. Tsis txhob txav nrawm, nrawm, uas tuaj yeem ua rau raug mob thiab txo qhov ua tau zoo ntawm kev tawm dag zog.
  • ** Tsis txhob tig koj lub cev **: Thaum ua qhov kev tawm dag zog, xyuas kom koj lub cev tig mus rau pem hauv ntej thiab nyob twj ywm. Tsis txhob tig koj lub duav lossis lub cev thaum koj nqa koj txhais ceg. Qhov no yog ib qho yuam kev uas ua tau

Band hip abduction FAQs

Tuaj nov cuag Band hip abduction?

Yog lawm, cov neeg pib tshiab tuaj yeem ua qhov kev tawm dag zog hip abduction. Nws yog ib qho yooj yim tab sis muaj txiaj ntsig kev tawm dag zog kom ntxiv dag zog rau lub duav thiab cov leeg glute. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tau pib nrog lub zog qis dua thiab maj mam nce ntxiv thaum lub zog txhim kho. Daim ntawv tsim nyog kuj tseem ceeb heev los tiv thaiv kev raug mob thiab ua kom tau txais txiaj ntsig zoo tshaj plaws. Tej zaum nws yuav pab tau rau cov neeg pib ua qhov kev tawm dag zog no raws li kev saib xyuas ntawm tus kws qhia lossis tus neeg paub txog thaum pib.

Yuav ua li cas kev sau ntawv tso? Band hip abduction?

  • Lateral Band Taug kev: Qhov kev hloov pauv no suav nrog kev tso cov hlua nyob ib puag ncig koj pob taws lossis ncej puab, nkag mus rau hauv ib qho chaw zaum, thiab nqis mus rau sab, tswj kev nruj ntawm pawg.
  • Clamshells nrog Band: Qhov kev hloov pauv no suav nrog kev pw ntawm koj sab nrog cov qhab nyob ib puag ncig koj lub hauv caug, ua kom koj txhais taw ua ke, thiab qhib koj lub hauv caug sib nrug tiv thaiv kev tawm tsam ntawm pab pawg.
  • Seated Band Hip Abductions: Qhov kev hloov pauv no suav nrog zaum ntawm lub rooj zaum nrog cov hlua nyob ib ncig ntawm koj lub hauv caug thiab txav koj lub hauv caug sib nrug los ntawm kev tawm tsam ntawm pawg.
  • Supine Band Hip Abductions: Qhov kev hloov pauv no suav nrog pw ntawm koj sab nraub qaum nrog cov hlua nyob ib ncig ntawm koj lub hauv caug, khoov koj lub hauv caug ntawm 90 degrees, thiab txav koj lub hauv caug sib nrug tiv thaiv kev tiv thaiv ntawm pab pawg.

Yuav ntawm li cas kev caij kab mob los tso tso Band hip abduction?

  • Clamshells yog lwm qhov kev tawm dag zog uas txhawb nqa Band hip abduction, raws li lawv tsom rau tib cov leeg nqaij, tshwj xeeb tshaj yog lub duav abductors thiab glutes, txhim kho cov txiaj ntsig ntawm kev tawm dag zog thiab txhawb cov leeg nqaij.
  • Lunges kuj yog ib qho kev tawm dag zog ntxiv rau Band hip abduction, raws li lawv ua haujlwm tib lub cev nqaij daim tawv, tab sis kuj koom nrog quadriceps thiab hamstrings, muab kev ua haujlwm hauv lub cev qis dua.

Cov ntawv cov tuam tsev muaj kev khiav Band hip abduction

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