dag Ob txhais ceg ncaws
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso dag Ob txhais ceg ncaws
Lub dag ob txhais ceg ncaws yog ib ce muaj zog uas feem ntau ntxiv dag zog rau sab nraub qaum, glutes, hamstrings, thiab lub xub pwg nyom, txhawb nqa lub cev zoo thiab yoog raws. Qhov kev tawm dag zog no tsim nyog rau cov tib neeg ntawm txhua qib kev qoj ib ce, suav nrog cov uas tab tom nrhiav txhim kho lawv lub zog thiab kev ruaj ntseg. Cov neeg tuaj yeem raug coj mus rau qhov kev tawm dag zog no vim nws tsis yog tsuas yog pab txhim kho lub cev kev sib raug zoo tab sis kuj pab txhim kho tag nrho lub cev kev sib koom tes thiab sib npaug.
Qhia txog: Lub thibkis Step-by-Step dag Ob txhais ceg ncaws
- Nqa koj lub taub hau thiab lub hauv siab me ntsis tawm hauv av, ua kom koj lub caj dab nrog koj tus txha nraub qaum, thiab saib ncaj nraim rau pem hauv ntej.
- Ncaws koj ob lub pob taws ntawm koj lub glutes ob mus rau peb zaug hauv kev nrawm nrawm thaum ua kom koj tus ncej puab tawm hauv av.
- Tom qab kev ncaws pob, ncua ob txhais ceg ncaj tawm thaum tib lub sijhawm nqa koj lub hauv siab siab dua thiab ncab koj txhais tes rov qab nrog koj ob sab, xib teg tig mus.
- Txo koj lub hauv siab thiab lub taub hau rov qab mus rau qhov chaw pib thaum nqa koj txhais tes rov qab los rau hauv txaj koj lub taub hau thiab rov ua cov txheej txheem rau qhov xav tau ntau dua.
Nruab ntxaug ntawv dag Ob txhais ceg ncaws
- Tswj Kev txav: Thaum ua ob txhais ceg ncaws pob, xyuas kom meej tias koj cov kev txav yog tswj thiab txhob txwm ua. Kev nrawm nrawm nrawm tuaj yeem ua rau raug mob. Qhov tseem ceeb yog nqa thiab txo koj ob txhais ceg siv koj cov glutes thiab hamstrings, tsis yog koj sab nraub qaum.
- Khaws Cov Khaub Ncaws Ua Ke: Ib qho yuam kev feem ntau yog cia ob txhais ceg sib nrug thaum lub sijhawm ua haujlwm. Ua kom koj ob txhais ceg ua ke thoob plaws hauv kev tawm dag zog yuav pab tsom rau cov leeg nqaij kom raug thiab tswj kev sib npaug.
- Neck Alignment: Tsis txhob straining koj lub caj dab los ntawm kev nqa koj lub taub hau siab dhau los yog twisting rau sab. Koj lub ntsej muag yuav tsum nqes mus rau ntawm daim lev, thiab koj lub caj dab yuav tsum nyob rau hauv txoj kab nrog koj tus txha nraub qaum.
- Ua pa tswj: ua pa kom zoo yog qhov tseem ceeb rau txhua qhov Pilates ce
dag Ob txhais ceg ncaws FAQs
Tuaj nov cuag dag Ob txhais ceg ncaws?
Yog lawm, cov neeg pib tuaj yeem ua qhov Lying Ob Leg Kick ce, tab sis lawv yuav tsum pib maj mam thiab ua tib zoo kom tsis txhob raug mob. Qhov kev tawm dag zog no yog qhov zoo rau kev ntxiv dag zog rau nraub qaum thiab glutes. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tsum siv daim ntawv thiab cov txheej txheem kom muaj kev nyab xeeb. Yog tias ib tus neeg tshiab rau qhov kev tawm dag zog no, lawv yuav xav pib nrog cov qauv yooj yim dua lossis muaj tus kws qhia saib xyuas lawv kom txog thaum lawv tau txais qhov dai ntawm nws.
Yuav ua li cas kev sau ntawv tso? dag Ob txhais ceg ncaws?
- Ob txhais ceg ncaws nrog caj npab ncav cuag: Hauv qhov kev hloov pauv no, koj rub koj txhais caj npab ncaj nraim rau pem hauv ntej ntawm koj txhua zaus koj ncaws koj ob txhais ceg.
- Dag Ob Leeg Kick Nrog Resistance Band: Qhov kev hloov pauv no suav nrog cov hlua tiv thaiv nyob ib puag ncig koj pob taws los ua kom qhov nyuaj thiab siv zog ntawm kev tawm dag zog.
- Pw ob ceg ncaws nrog Pilates Pob: Hauv qhov kev hloov pauv no, koj nyem lub pob Pilates ntawm koj pob taws thaum ua qhov ncaws kom koom nrog koj tus ncej puab.
- Dag Ob Leeg Kick nrog Hip Lift: Qhov no suav nrog kev nqa koj lub duav tawm hauv av txhua zaus koj ncaws koj ob txhais ceg, ntxiv qhov kev sib tw ntxiv rau koj lub hauv paus thiab glutes.
Yuav ntawm li cas kev caij kab mob los tso tso dag Ob txhais ceg ncaws?
- Qhov kev tawm dag zog "Superman" yog ib qho zoo ntxiv rau Lying Double Leg Kick raws li nws koom nrog cov leeg zoo sib xws, nrog rau sab nraub qaum, glutes, thiab hamstrings, muab kev ua haujlwm zoo uas txhim kho lub cev thiab pab txo qis qhov mob.
- Qhov kev tawm dag zog "Bridge" ntxiv dag zog rau ob leeg ceg ncaws pob los ntawm kev ntxiv dag zog rau cov tub ntxhais thiab cov leeg ntawm lub cev, thiab nws kuj txhim kho lub duav mus thiab kev ruaj ntseg, uas yog qhov tseem ceeb rau kev tuav cov ntawv kom zoo thiab ua haujlwm zoo hauv Lying Ob Leg Kick.
Cov ntawv cov tuam tsev muaj kev khiav dag Ob txhais ceg ncaws
- Bodyweight ncej puab ce
- Ob txhais ceg ncaws tawm workout
- dag ceg ncaws tawm ce
- Thigh ntxiv dag zog
- Lub cev hnyav workouts rau ncej puab
- Ob txhais ceg ncaws routine
- Kev tawm dag zog lub cev qis
- Tsev ncej puab workout
- Leg kick ce rau tus ncej puab
- Tsis muaj cuab yeej siv ncej puab.