Thumbnail for the video of exercise: Bent-knee Lying Twist

Bent-knee Lying Twist

Exercise Profile

Nqeeb Ib hliNqiv nqiv mu ukišioms ŋac.
Cov khoom sivKei-a buleliy Stability ball.
Ib tej VajObliques
Ib tej Vaj them
AppStore IconGoogle Play Icon

Ntawm sijhawv cov koom tes tawv paub

Introduction rau tso Bent-knee Lying Twist

Lub Bent-knee Lying Twist yog ib qho kev tawm dag zog uas feem ntau tsom rau sab nraub qaum thiab lub duav, pab txhim kho kev yooj yim, txo qhov nro, thiab txhim kho tus txha nraub qaum. Nws yog ib qho kev tawm dag zog zoo tshaj plaws rau cov tib neeg ntawm txhua qib kev qoj ib ce, suav nrog cov neeg rov qab los ntawm kev raug mob lossis nrhiav kev tawm dag zog qis. Cov neeg tuaj yeem xaiv qhov kev tawm dag zog no los daws qhov mob nraub qaum, txhim kho kev zom zaub mov, txhawb kev pw tsaug zog zoo dua, thiab txhim kho lub cev tag nrho.

Qhia txog: Lub thibkis Step-by-Step Bent-knee Lying Twist

  • Khoov koj lub hauv caug thiab coj lawv mus rau ntawm koj lub hauv siab, ua kom koj ob txhais taw ua ke.
  • Khaws koj lub nraub qaum thiab koj lub xub pwg nyom rau hauv pem teb, maj mam txo ob lub hauv caug mus rau ib sab, aiming kom lawv ze rau hauv pem teb li sai tau.
  • Tuav txoj hauj lwm no rau ob peb feeb, hnov ​​​​qhov ncab ntawm koj tus txha nraub qaum thiab sab nraub qaum.
  • Maj mam nqa koj lub hauv caug rov qab mus rau qhov chaw thiab rov ua qhov kev txav ntawm sab nraud.

Nruab ntxaug ntawv Bent-knee Lying Twist

  • Kev txav kom raug: Khoov koj lub hauv caug thiab coj lawv los ntawm koj lub hauv siab. Maj mam txo ob lub hauv caug mus rau ib sab, tuav koj lub xub pwg nyom rau hauv pem teb. Qhov yuam kev uas tib neeg ua yog rushing lub zog, uas tuaj yeem ua rau mob lossis raug mob. Lub zog yuav tsum qeeb thiab tswj tau.
  • Kev ua pa: Nws yog ib qho tseem ceeb kom ua pa kom zoo thoob plaws hauv kev tawm dag zog. Ua pa thaum koj nqa koj lub hauv caug rau hauv koj lub hauv siab, thiab exhale thaum koj txo qis rau ib sab. Qhov yuam kev ntawm no yog tuav ua pa, uas tuaj yeem ua rau ntshav siab.
  • Neck Position: Khaws koj

Bent-knee Lying Twist FAQs

Tuaj nov cuag Bent-knee Lying Twist?

Yog lawm, cov neeg pib tshiab tuaj yeem ua qhov Bent-knee Lying Twist ce. Qhov kev tawm dag zog no yog qhov ua tau zoo rau cov neeg pib tshiab vim nws yooj yim rau kev ua thiab ua haujlwm zoo hauv kev ncab cov leeg nraub qaum thiab lub duav. Txawm li cas los xij, nws tseem ceeb heev uas yuav tsum ua kom raug kom tsis txhob muaj kev raug mob. Nws yog ib lub tswv yim zoo los pib ib qho kev tawm dag zog hauv kev saib xyuas ntawm tus kws tshaj lij uas tuaj yeem kho koj daim ntawv thiab cov txheej txheem yog tias tsim nyog.

Yuav ua li cas kev sau ntawv tso? Bent-knee Lying Twist?

  • Standing Spinal Twist: Hauv qhov kev hloov pauv no, koj sawv siab thiab twist koj lub cev sab sauv mus rau sab, uas tseem ua rau koj cov leeg nqaij.
  • Supine Spinal Twist: Qhov no zoo ib yam li Bent-Knee Lying Twist, tab sis ua tiav nrog ob txhais ceg ncaj thiab tom qab ntawd ntswj lawv mus rau ib sab thaum tuav lub cev sab sauv rau hauv pem teb.
  • Reclined Twist: Qhov kev hloov pauv no yog ua los ntawm kev pw ntawm koj sab nraub qaum, khoov ib lub hauv caug thiab tom qab ntawd tig nws hla koj lub cev thaum tuav koj lub xub pwg nyom rau hauv pem teb.
  • Ib Nrab Tus Tswv ntawm Cov Ntses Pose: Qhov no yog ib qho yoga pose qhov chaw koj zaum hauv pem teb, hla ib txhais ceg hla lwm tus, thiab ntswj koj lub cev sab sauv ntawm lub hauv caug khoov.

Yuav ntawm li cas kev caij kab mob los tso tso Bent-knee Lying Twist?

  • Bird Dog qoj ib ce ntxiv rau Bent-knee Lying Twist raws li nws ntxiv dag zog rau cov leeg nqaij thiab txhim kho kev sib npaug, uas tuaj yeem txhim kho kev ruaj ntseg thiab kev tswj hwm xav tau thaum ua qhov sib tw.
  • Glute Bridge kev tawm dag zog yog ib qho zoo ntxiv rau Bent-knee Lying Twist raws li nws ntxiv dag zog rau sab nraub qaum thiab glutes, cov leeg uas koom nrog thaum twisting, yog li txhim kho tag nrho cov txiaj ntsig ntawm kev sib tw.

Cov ntawv cov tuam tsev muaj kev khiav Bent-knee Lying Twist

  • Stability pob duav ce
  • Bent-knee twist workout
  • dag twist nrog pob stability
  • Lub plab ce nrog lub pob stability
  • Lub duav tsom rau kev ruaj ntseg pob ce
  • Khoov-hauv caug dag twist routine
  • Core ntxiv dag zog nrog pob stability
  • Stability pob ce rau lub duav
  • Bent-lub hauv caug twist rau core zog
  • dag twist ce rau lub duav toning