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Band Seated Hip Internal Rotation

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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 Seated Hip Internal Rotation

Band Seated Hip Internal Rotation yog lub hom phiaj kev tawm dag zog uas pab ntxiv dag zog thiab txhim kho cov leeg ntawm lub duav, tshwj xeeb tshaj yog cov rotators sab hauv. Qhov kev tawm dag zog no zoo tagnrho rau cov neeg ncaws pob, cov neeg laus, lossis cov neeg uas rov qab los ntawm kev raug mob ntawm lub duav, vim nws txhawb nqa lub duav zoo dua thiab ruaj khov. Kev koom tes nrog qhov kev tawm dag zog no rau hauv koj qhov niaj hnub tuaj yeem txhim kho kev ua kis las, pab tiv thaiv kev raug mob, thiab pab ua haujlwm txhua hnub los ntawm kev txhim kho tag nrho lub duav.

Qhia txog: Lub thibkis Step-by-Step Band Seated Hip Internal Rotation

  • Txuas ib txoj hlua tiv thaiv ib ncig ntawm koj pob taws, ua kom nws ruaj ntseg tab sis tsis nruj heev.
  • Khaws koj txhais taw ncaj nraim rau hauv pem teb, maj mam txav koj lub hauv caug sib nrug, ncab cov hlua thiab tig koj lub duav sab hauv.
  • Tuav txoj hauj lwm no rau ob peb feeb, hnov ​​​​qhov ncab ntawm koj cov leeg pob txha.
  • Maj mam nqa koj lub hauv caug rov qab ua ke, tswj kev txav mus los tiv thaiv qhov rub ntawm pawg. Rov ua qhov kev tawm dag zog no rau tus lej xav tau rov ua dua.

Nruab ntxaug ntawv Band Seated Hip Internal Rotation

  • Posture and Position: Ua kom lub cev zoo nyob thoob plaws hauv kev tawm dag zog. Zaum ntsug ntawm ntug ntawm lub rooj zaum nrog koj txhais taw tiaj tus hauv pem teb thiab lub hauv caug khoov ntawm 90-degree kaum. Tsis txhob slumping lossis leaning rov qab rau hauv lub rooj zaum vim qhov no tuaj yeem txo qhov ua tau zoo ntawm kev tawm dag zog thiab ua rau muaj kev nyuaj siab rov qab.
  • Tswj Movements: Tsis txhob rushing qhov txav. Hloov chaw, tsom mus rau qeeb, tswj kev sib hloov ntawm koj lub duav. Qhov no yuav pab txhawb cov leeg kom raug thiab zam kev raug mob.
  • Consistent Tension: Ua kom tsis tu ncua ntawm cov qhab nia thoob plaws hauv kev tawm dag zog. Yog tias qhov qhab nia poob qis ntawm ib qho twg, koj yuav tsis tau txais txiaj ntsig tag nrho ntawm kev tawm dag zog.
  • Gradual Progression:

Band Seated Hip Internal Rotation FAQs

Tuaj nov cuag Band Seated Hip Internal Rotation?

Yog lawm, cov neeg pib tuaj yeem ua qhov Band Seated Hip Internal Rotation ce. Nws yog ib qho kev tawm dag zog uas tsis tshua muaj kev cuam tshuam rau lub hom phiaj ntawm lub duav cov leeg thiab tuaj yeem pab txhim kho kev yoog raws thiab lub zog. Txawm li cas los xij, zoo li nrog ib qho kev tawm dag zog tshiab, nws yog ib qho tseem ceeb rau cov neeg pib pib qeeb thiab tuav daim ntawv kom tsis txhob raug mob. 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 kws kho lub cev.

Yuav ua li cas kev sau ntawv tso? Band Seated Hip Internal Rotation?

  • Standing Band Hip Internal Rotation: Hloov chaw zaum, qhov kev hloov pauv no tau ua sawv ntsug. Cov qhab yog txuas rau ib qho chaw ruaj khov thiab qhwv ib ncig ntawm pob taws, thiab kev txav yog ua los ntawm kev tig lub duav sab hauv.
  • Plying Down Band Hip Internal Rotation: Hauv qhov kev hloov pauv no, koj pw ntawm koj sab nrog cov hlua qhwv ncig koj pob taws thiab ua qhov kev sib hloov. Qhov no tuaj yeem pab cais cov leeg ntawm lub duav kom zoo dua.
  • Band Seated Hip Internal Rotation nrog Resistance: Qhov kev hloov pauv no suav nrog kev siv band nrog ntau qhov kev tawm tsam lossis siv ntau lub bands. Qhov no tuaj yeem pab ua kom muaj zog ntawm kev tawm dag zog thiab tsim kom muaj zog.
  • Band Seated Hip Internal Rotation nrog Pob Tawb Nyhav: Qhov kev hloov pauv no suav nrog kev hnav pob luj taws thaum ua kev tawm dag zog. Qhov no tuaj yeem pab ntxiv kev tawm tsam thiab kev sib tw rau

Yuav ntawm li cas kev caij kab mob los tso tso Band Seated Hip Internal Rotation?

  • Hip Adduction: Qhov kev tawm dag zog no tseem tsom rau cov leeg lub luag haujlwm rau kev sib hloov ntawm lub duav thiab tuaj yeem txhim kho cov txiaj ntsig ntawm Band Seated Hip Internal Rotation los ntawm kev txhim kho tag nrho lub duav lub zog thiab yoog raws.
  • Seated Leg Raises: Qhov kev tawm dag zog no txhawb nqa Band Seated Hip Internal Rotation raws li nws ua haujlwm ntawm lub duav flexors, uas yog ib qho tseem ceeb rau kev tswj kev sib npaug thiab kev ruaj ntseg thaum lub sij hawm sib hloov ntawm lub duav.

Cov ntawv cov tuam tsev muaj kev khiav Band Seated Hip Internal Rotation

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