Band sab khoov

• Nqeeb Ib hli: Nqiv nqiv mu ukišioms ŋac.
• Cov khoom siv: Kab.
• Ib tej Vaj: Obliques
• Ib tej Vaj them: Iliopsoas

Introduction rau tso Band sab khoov

Band Side Khoov yog lub hom phiaj kev tawm dag zog uas feem ntau ntxiv dag zog rau cov leeg oblique, txhim kho cov tub ntxhais ruaj khov thiab txhim kho tag nrho lub cev sib npaug. Qhov kev tawm dag zog no tsim nyog rau cov tib neeg ntawm txhua qib kev qoj ib ce, tshwj xeeb tshaj yog cov neeg nrhiav kom tone lawv lub duav thiab txhim kho lawv lub zog tseem ceeb. Cov neeg tuaj yeem xav ua qhov kev tawm dag zog no vim nws tsis yog tsuas yog pab kom ua tiav lub cev ntau dua, tab sis kuj txhawb nqa lub cev zoo dua thiab txo qhov kev pheej hmoo ntawm mob nraub qaum.

Qhia txog: Lub thibkis Step-by-Step Band sab khoov

• Ua kom koj ob txhais tes ncaj thiab ob txhais tes nyob ze ua ke, maj mam khoov koj lub cev sab sauv mus rau ib sab kom deb li deb tau, rub cov hlua me ntsis rau sab nraud.
• Tuav txoj hauj lwm rau ib pliag, xav txog qhov ncab ntawm koj cov leeg nqaij.
• Maj mam rov qab mus rau qhov chaw pib thiab rov ua lub zog ntawm lwm sab.
• Txuas ntxiv rau lwm sab rau tus lej xav tau ntawm reps, tswj kev qeeb, tswj kev txav mus thoob plaws qhov kev tawm dag zog.

Nruab ntxaug ntawv Band sab khoov

• Txoj Cai Ncaj Ncees: Sawv ntsug ncaj nraim nrog koj txhais taw xub pwg dav sib nrug. Tuav lub band nrog ob txhais tes thiab nthuav koj txhais tes ncaj nraim saum koj lub taub hau. Nco ntsoov ua kom koj nraub qaum ncaj thiab koj lub hauv paus koom nrog thoob plaws hauv kev tawm dag zog. Leaning rau pem hauv ntej los yog rov qab tuaj yeem ua rau tsis tsim nyog rau koj nraub qaum thiab txo qhov ua tau zoo ntawm kev tawm dag zog.
• Tswj Kev txav: Thaum khoov rau sab, ua kom qeeb thiab tswj tau. Tsis txhob txav los yog txav ceev, uas tuaj yeem ua rau cov leeg mob lossis raug mob. Qhov qeeb thiab tswj tau ntau dua koj cov kev txav, qhov ntau koj yuav koom nrog koj cov leeg oblique.
• Range of Motion: Nco ntsoov

Band sab khoov FAQs

Tuaj nov cuag Band sab khoov?

Yog lawm, cov neeg pib tuaj yeem ua qhov Band sab khoov ib ce. Nws yog ib qho kev nyab xeeb thiab ua haujlwm zoo uas tsom rau cov leeg oblique ntawm ob sab ntawm lub plab. Txawm li cas los xij, ib yam li ib qho kev tawm dag zog tshiab, nws yog ib qho tseem ceeb uas yuav tau pib nrog lub teeb ua haujlwm thiab tsom mus rau daim ntawv kom zoo los tiv thaiv kev raug mob. Nws kuj tseem muaj txiaj ntsig zoo kom muaj tus kws tshaj lij kev tawm dag zog ua kom pom kev tawm dag zog ua ntej kom ntseeg tau tias koj ua nws raug. Nco ntsoov mloog koj lub cev thiab nres yog tias koj xav tias tsis xis nyob lossis mob.

Yuav ua li cas kev sau ntawv tso? Band sab khoov?

• Seated Band Sab Khoov: Hauv qhov kev hloov pauv no, koj zaum ntawm lub rooj zaum lossis lub pob ruaj khov nrog cov hlua hauv qab koj txhais taw, khoov ntawm sab mus rau sab thaum ua kom koj nraub qaum ncaj.
• Band Side Khoov nrog Twist: Qhov no suav nrog kev ua haujlwm ib ntus sab khoov, tab sis ntxiv qhov twist ntawm sab saum toj ntawm lub zog los koom nrog obliques ntau dua.
• Lub hauv caug Band Side Khoov: Qhov kev hloov pauv no yog ua los ntawm kev txhos caug ntawm ib lub hauv caug, nce qib ntawm cov qhab nrog rau lwm tus ko taw, thiab khoov rau sab, muab qhov sib txawv ntawm kev tawm tsam thiab kev koom tes.
• Overhead Band Sab Khoov: Rau qhov kev hloov pauv no, koj tuav lub pob nyiaj siv ua haujlwm nrog ob txhais tes, thiab khoov sab rau sab, uas tsis yog ua haujlwm rau koj obliques xwb tab sis kuj koom nrog koj lub xub pwg nyom thiab caj npab.

Yuav ntawm li cas kev caij kab mob los tso tso Band sab khoov?

• Standing Oblique Crunches: Cov haujlwm no ua haujlwm ntawm tib leeg nqaij li Band Side Khoov, obliques, thiab tuaj yeem pab txhim kho kev sib npaug thiab yoog raws, txhawb kev khoov thiab twisting txav koom nrog hauv Band Side Khoov.
• Plank: Lub plank ce ua kom lub zog tag nrho, tsis yog obliques xwb. Lub zog tseem ceeb no yog qhov tseem ceeb rau kev ruaj ntseg thaum Band Side Khoov, ua rau ob qho kev tawm dag zog ntxiv.