Band step-up
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Band step-up
Band Step-Up yog ib qho kev tawm dag zog ntau yam uas tsom rau quadriceps, hamstrings, thiab glutes, thaum tseem txhim kho kev sib npaug thiab kev ruaj ntseg. Nws yog qhov tsim nyog rau cov neeg nyiam kev qoj ib ce ntawm txhua qib, los ntawm cov pib mus rau cov neeg ncaws pob siab heev, vim qhov kev hloov kho tau muab los ntawm kev siv bands. Cov tib neeg yuav xav koom nrog qhov kev tawm dag zog no rau hauv lawv txoj haujlwm niaj hnub los txhim kho lub cev qis zog, txhawb lub cev kom zoo dua qub, thiab txhawb nqa kev ua haujlwm tag nrho.
Qhia txog: Lub thibkis Step-by-Step Band step-up
- Ua tib zoo tso koj txhais ko taw rau ntawm kauj ruam, kom ntseeg tau tias koj txhais ko taw ruaj khov.
- Thawb los ntawm koj sab xis ko taw, koom nrog koj cov glutes thiab hamstrings, nqa koj lub cev mus txog thaum koj sab xis yog ncaj.
- Maj mam txo koj txhais ko taw rov qab mus rau hauv av, tswj kev nro hauv cov hlua tiv thaiv.
- Rov ua qhov kev tawm dag zog nrog rau sab laug taw ua ntej, thiab txuas ntxiv mus rau lwm sab rau tus lej xav tau rov ua dua.
Nruab ntxaug ntawv Band step-up
- Tswj Kev txav: nce mus rau ntawm lub rooj ntev zaum lossis kauj ruam nrog ib ko taw, thawb los ntawm koj lub pob taws kom nqa koj lub cev upwards. Thaum koj txhais ko taw tag nrho ntawm cov kauj ruam, ua raws li koj txhais ko taw. Tsis txhob maj cov txheej txheem no. Ib qho yuam kev feem ntau yog siv lub zog es tsis txhob siv cov leeg lub zog los ua cov kauj ruam. Qhov no tsis tsuas yog txo cov kev ua tau zoo ntawm kev tawm dag zog, tab sis nws kuj ua rau muaj kev pheej hmoo ntawm kev raug mob.
- Tswj Kev Ntsuas: Ua kom koj lub hauv paus koom nrog thiab koj lub nraub qaum ncaj nraim thoob plaws hauv kev tawm dag zog. Qhov no yuav pab koj tswj tau qhov sib npaug thiab xyuas kom koj ua haujlwm cov leeg raug. Tsis txhob txav deb dhau mus rau pem hauv ntej lossis rov qab, vim qhov no tuaj yeem ua rau tsis tsim nyog rau koj nraub qaum.
Band step-up FAQs
Tuaj nov cuag Band step-up?
Yog lawm, cov neeg pib tuaj yeem ua qhov kev tawm dag zog ua ke. Nws yog ib txoj hauv kev zoo los tsim kom muaj zog ntawm ob txhais ceg thiab cov tub ntxhais. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tau pib nrog lub teeb ua hauj lwm bands lossis txawm tias tsis muaj bands, thiab maj mam nce qhov kev tawm tsam thaum koj muaj zog dua. Tsis tas li ntawd, nws yog ib qho tseem ceeb kom tswj tau daim ntawv kom raug kom tsis txhob raug mob. Yog tias koj tsis paub meej txog yuav ua li cas thiaj li ua tau qhov kev tawm dag zog, nws yuav pab tau rau kev ua haujlwm nrog tus kws qhia lossis tus kws tshaj lij.
Yuav ua li cas kev sau ntawv tso? Band step-up?
- Banded Step-Up nrog Lub hauv caug Lift suav nrog lub hauv caug nqa rau saum lub kauj ruam-up, uas ua rau kom muaj kev siv zog thiab koom nrog lub hauv paus.
- Band Step-Up nrog Overhead Press ua ke nrog cov kauj ruam-up nrog ib qho nyiaj siv ua haujlwm, ua haujlwm ob lub cev qis thiab lub cev sab saud ib txhij.
- Band Step-Up nrog Bicep Curl ntxiv bicep curl nyob rau sab saum toj ntawm cov kauj ruam-up, nyuaj rau lub cev sab sauv nrog rau lub cev qis.
- Qhov Rov Qab Band Step-Up suav nrog kev nce rov qab mus rau lub platform, uas tsom mus rau glutes thiab hamstrings hnyav dua.
Yuav ntawm li cas kev caij kab mob los tso tso Band step-up?
- Lunges: Lunges, zoo li cov kauj ruam-ups, yuav tsum muaj kev sib npaug thiab kev sib koom tes, thiab lawv kuj ua haujlwm ntawm glutes, quads, thiab hamstrings. Cov leeg nqaij zoo sib xws tuaj yeem txhim kho cov txiaj ntsig ntawm cov kauj ruam-ups thiab txhawb nqa daim ntawv zoo dua.
- Calf Raises : Qhov kev tawm dag zog no txhawb nqa cov kauj ruam-ups los ntawm kev ntxiv dag zog rau cov leeg nqaij, uas yog cov leeg nqaij nruab nrab siv hauv kev nce qib. Cov calves muaj zog tuaj yeem pab tswj kev sib npaug thiab kev ruaj ntseg thaum lub sij hawm nce qib, txhim kho kev ua tau zoo thiab txo qhov kev pheej hmoo ntawm kev raug mob.
Cov ntawv cov tuam tsev muaj kev khiav Band step-up
- Band step-up workout
- Lub duav ntxiv dag zog
- Resistance band ce rau lub duav
- Band step-up rau hip leeg
- Fitness band hip workouts
- Elastic band step-up ce
- Hip-targeted band step-ups
- Lower body band qoj ib ce
- Resistance band step-up niaj hnub
- Exercise band workouts rau cov leeg pob txha