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Glute Choj Ob ceg rau pem teb

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Nqeeb Ib hliThia muaj tub ntsuab tsab mob, o-Hips.
Cov khoom sivcua licas de kev txhij
Ib tej VajGluteus Maximus
Ib tej Vaj themHamstrings, Quadriceps
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Ntawm sijhawv cov koom tes tawv paub

Introduction rau tso Glute Choj Ob ceg rau pem teb

Lub Glute Choj Ob ceg nyob rau hauv pem teb yog ib qho kev tawm dag zog zoo uas lub hom phiaj thiab ntxiv dag zog rau glutes, hamstrings, thiab cov tub ntxhais, thaum tseem txhim kho lub duav mus thiab ruaj khov. Nws yog qhov kev tawm dag zog tsim nyog rau cov tib neeg ntawm txhua qib kev qoj ib ce, los ntawm cov pib mus rau qib siab, vim nws yuav tsum tsis muaj khoom siv thiab tuaj yeem ua tiav txhua qhov chaw. Cov neeg yuav xav ua qhov kev tawm dag zog no los txhim kho lawv lub cev qis zog, txhim kho lub cev zoo, txo qhov mob nraub qaum, thiab txhawb kev ua kis las.

Qhia txog: Lub thibkis Step-by-Step Glute Choj Ob ceg rau pem teb

  • Khaws koj ob txhais tes ntawm koj ob sab nrog xib teg tig xub ntiag, tuav koj lub hauv paus thiab nyem koj lub glutes thaum koj nqa koj lub duav tawm hauv av kom txog thaum koj lub hauv caug, lub duav, thiab lub xub pwg nyom ua ib txoj kab ncaj nraim.
  • Tuav txoj haujlwm no rau ob peb feeb, kom ntseeg tau tias koj lub hauv paus tseem koom nrog thiab koj lub duav tau nqa los ntawm koj lub glutes thiab tsis yog koj lub nraub qaum.
  • Maj mam txo koj lub duav rov qab mus rau qhov chaw pib thaum tuav qhov nro hauv koj cov glutes.
  • Rov ua qhov kev tawm dag zog no rau cov lus pom zoo ntawm kev rov ua dua, ua kom koj cov kev txav qeeb thiab tswj tau.

Nruab ntxaug ntawv Glute Choj Ob ceg rau pem teb

  • Txuas Koj Cov Tub Ntxhais: Ua ntej nqa koj lub duav tawm hauv pem teb, koom nrog koj lub hauv paus los ntawm rub koj lub plab khawm rau ntawm koj tus txha nraub qaum. Qhov no pab ua kom koj lub cev ruaj khov thaum lub sijhawm txav mus los thiab tseem txo qis kev raug mob ntawm sab nraub qaum.
  • Nqa thiab tuav: Thaum koj nqa koj lub duav tawm hauv pem teb, tsom kom tsim txoj kab ncaj nraim ntawm koj lub hauv caug mus rau koj lub xub pwg nyom. Tuav txoj haujlwm no rau ob peb feeb, nyem koj cov glutes rau saum lub zog. Tsis txhob yuam kev ntawm overextending koj nraub qaum, uas tuaj yeem ua rau raug mob.
  • Tswj Kev txav: txo koj lub duav rov qab mus rau hauv pem teb qeeb thiab tswj tau. Tsis txhob ua yuam kev ntau dhau ntawm koj tso tseg

Glute Choj Ob ceg rau pem teb FAQs

Tuaj nov cuag Glute Choj Ob ceg rau pem teb?

Yog lawm, cov neeg pib tshiab tuaj yeem ua qhov Glute Choj Ob ceg ntawm Pem Teb ce. Nws yog ib qho kev tawm dag zog yooj yim thiab siv tau los ntxiv dag zog rau glutes, hamstrings, thiab cov tub ntxhais. Nov yog cov kauj ruam: 1. Puag koj lub nraub qaum nrog koj txhais taw tiaj tus hauv av, lub hauv caug khoov. Koj ob txhais taw yuav tsum yog hip-dav sib nrug. 2. Muab koj txhais tes rau ntawm koj ib sab, xib teg nqis. 3. Nias koj lub luj taws thiab nqa koj lub duav tawm hauv av thaum ua kom koj nraub qaum ncaj. 4. Nyem koj cov glutes rau saum thiab tuav ib pliag. 5. Maj mam txo koj lub duav rov qab mus rau qhov chaw pib. Nco ntsoov khaws koj cov kev taw qhia thiab tswj koj qhov ua tsis taus pa thoob plaws hauv kev tawm dag zog. Raws li nrog txhua qhov kev tawm dag zog, nws yog ib qho tseem ceeb uas yuav tau pib nrog qhov koj nyiam thiab maj mam nce ntxiv thaum koj lub zog thiab kev ua siab ntev txhim kho. Yog tias koj hnov ​​​​mob, koj yuav tsum nres tam sim ntawd thiab sab laj nrog kws kho mob lossis kws kho mob.

Yuav ua li cas kev sau ntawv tso? Glute Choj Ob ceg rau pem teb?

  • Glute Choj nrog Resistance Band: Hauv qhov kev hloov pauv no, cov hlua tiv thaiv tau muab tso rau ib ncig ntawm tus ncej puab kom nce qhov kev tawm tsam thiab tawm tsam cov glutes ntau dua.
  • Glute Choj nrog Nyhav: Ntawm no, lub phaj hnyav lossis dumbbell tau muab tso rau ntawm lub duav kom ntxiv kev tiv thaiv ntxiv thiab tawm tsam cov glutes thiab hamstrings.
  • Marching Glute Choj: Qhov kev hloov pauv no suav nrog kev nqa ib ceg ntawm ib lub sijhawm thaum tuav tus choj txoj haujlwm, uas txhim kho kev sib npaug thiab cov tub ntxhais ruaj khov.
  • Glute Bridge ntawm Stability Ball: Hauv qhov kev hloov pauv no, taw tau muab tso rau ntawm lub pob ruaj khov hloov hauv pem teb, uas ua rau muaj kev sib tw rau cov tub ntxhais thiab glutes vim qhov tsis ruaj khov.

Yuav ntawm li cas kev caij kab mob los tso tso Glute Choj Ob ceg rau pem teb?

  • Hip Thrusts yog lwm qhov kev tawm dag zog zoo tshaj plaws uas ua tiav Glute Choj Ob ceg ntawm Pem Teb raws li lawv tseem tsom rau glutes thiab hamstrings, tab sis nrog ntau ntau ntawm cov lus tsa suab, uas tuaj yeem ua rau cov leeg nqaij hypertrophy thiab lub zog.
  • Deadlifts ntxiv Glute Choj Ob ceg rau hauv pem teb los ntawm kev tsom mus rau cov saw tom qab, uas suav nrog glutes, hamstrings, thiab sab nraub qaum, yog li txhim kho tag nrho lub cev lub zog thiab ruaj khov.

Cov ntawv cov tuam tsev muaj kev khiav Glute Choj Ob ceg rau pem teb

  • Bodyweight Glute Bridge Exercise
  • Hips Workout tom Tsev
  • Glute Bridge Ob txhais ceg qoj ib ce
  • Tsis Muaj Cov Khoom Siv Hip Exercise
  • Lub cev hnyav Hip Strengthening
  • Home Workout rau Hips
  • Glute Bridge Bodyweight Workout
  • Pem teb ce rau Hip Strength
  • Ob ceg Glute Choj Routine
  • Bodyweight Exercise rau Gluteus Muscle