dhia Step-Up
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso dhia Step-Up
Jump Step-Up yog ib qho kev tawm dag zog uas tsim los ntxiv dag zog thiab ua kom koj lub cev qis, tshwj xeeb tshaj yog tsom rau koj cov glutes, quads, thiab calves. Nws yog qhov tsim nyog rau txhua tus, los ntawm cov neeg pib tshiab mus rau cov neeg nyiam kev tawm dag zog, vim tias qhov kev siv zog tuaj yeem hloov kho tau yooj yim los ntawm kev hloov qhov siab ntawm cov kauj ruam. Tib neeg yuav xav ua qhov kev tawm dag zog no tsis yog tsuas yog tsim kom muaj lub cev qis thiab lub zog, tab sis kuj txhawm rau txhim kho lawv qhov sib npaug, agility, thiab lub plawv dhia.
Qhia txog: Lub thibkis Step-by-Step dhia Step-Up
- Sawv ntsug ncaj nraim nrog koj txhais taw hip-dav sib nrug, tom qab ntawd tsa koj txhais ko taw thiab muab nws ruaj khov rau ntawm lub thawv.
- Nias ntawm koj txhais ko taw kom dhia nce, hloov koj txhais taw hauv nruab nrab huab cua kom koj sab laug ko taw tsaws rau ntawm lub thawv thiab koj sab xis ko taw nqis los rau hauv pem teb.
- Av softly nrog koj sab laug taw ntawm lub thawv thiab koj sab xis ko taw rau hauv av, khoov koj lub hauv caug me ntsis kom nqus tau qhov cuam tshuam.
- Rov ua qhov kev tawm dag zog, hloov qhov pib ko taw txhua lub sijhawm rau kev ua haujlwm sib luag.
Nruab ntxaug ntawv dhia Step-Up
- Qhov siab tsim nyog: Qhov siab ntawm cov kauj ruam lossis lub rooj ntev zaum koj siv plays lub luag haujlwm tseem ceeb hauv kev ua tau zoo ntawm kev tawm dag zog. Cov kauj ruam yuav tsum siab txaus los tawm tsam koj, tab sis tsis yog siab heev uas nws cuam tshuam koj daim ntawv lossis ua rau muaj kev ntxhov siab hauv koj lub hauv caug. Ib qho yuam kev feem ntau yog siv cov kauj ruam uas siab dhau, uas tuaj yeem ua rau daim ntawv tsis raug thiab muaj peev xwm raug mob.
- Koom Nrog Koj Cov Tub Ntxhais: Kev koom nrog koj cov tub ntxhais kawm thoob plaws hauv kev tawm dag zog yuav pab tswj kev ruaj ntseg thiab sib npaug, nrog rau txhim kho tag nrho cov txiaj ntsig ntawm kev ua haujlwm. Ib qho yuam kev yog tsis saib xyuas lub hauv paus,
dhia Step-Up FAQs
Tuaj nov cuag dhia Step-Up?
Yog lawm, cov neeg pib tuaj yeem ua qhov Jump Step-Up ce. Txawm li cas los xij, lawv yuav tsum pib nrog lub kauj ruam qis lossis qhov siab ntawm lub platform thiab maj mam nce ntxiv thaum lawv ua kom xis nyob thiab muaj zog dua. Nws tseem yog ib qho tseem ceeb los xyuas kom meej daim ntawv kom tsis txhob raug mob. Yog tias muaj kev tsis xis nyob lossis mob thaum lub sijhawm ua haujlwm, nws yuav tsum tau nres tam sim ntawd. Raws li nrog txhua qhov kev tawm dag zog tshiab, nws raug pom zoo kom pib nyob rau hauv kev saib xyuas ntawm tus kws tshaj lij.
Yuav ua li cas kev sau ntawv tso? dhia Step-Up?
- Lub Lateral Jump Step-Up yog lwm qhov kev hloov pauv uas koj dhia mus rau ntawm cov kauj ruam, uas yog lub hom phiaj sib txawv ntawm cov leeg nqaij thiab txhim kho kev txav mus los.
- Lub Jump Step-Up nrog Lub hauv caug Raise suav nrog kev nqa lub hauv caug ntawm cov ceg uas tsis yog kauj ruam nyob rau sab saum toj ntawm cov kauj ruam, uas ua rau lub hauv paus thiab txhim kho kev sib npaug.
- Lub Hnyav Jump Step-Up yog ib qho kev sib tw ntau dua uas suav nrog tuav dumbbells lossis barbell thaum ua kev tawm dag zog, ua kom muaj zog thiab ua kom lub cev muaj zog.
- Lub Ib Leeg Ib Leeg Jump Step-Up tsom rau ntawm ib ceg ntawm ib lub sijhawm, txhim kho kev sib npaug thiab kev sib koom tes thaum tseem ua kom muaj zog ntawm kev ua haujlwm rau ceg ntawd.
Yuav ntawm li cas kev caij kab mob los tso tso dhia Step-Up?
- Lunges kuj ntxiv Jump Step-Ups raws li lawv tsom mus rau tib lub cev nqaij daim tawv tab sis ntxiv ib qho kev sib npaug thiab kev sib koom tes, uas tuaj yeem txhim kho tag nrho agility thiab proprioception.
- Box Jumps yog lwm yam kev tawm dag zog rau Jump Step-Ups, raws li lawv kuj koom nrog kev tawg, plyometric txav uas tuaj yeem ua rau muaj zog thiab mob plawv, uas yog qhov tseem ceeb rau kev ua haujlwm siab.
Cov ntawv cov tuam tsev muaj kev khiav dhia Step-Up
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