Glute-Ham Raise
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Glute-Ham Raise
Glute-Ham Raise yog ib qho kev tawm dag zog uas muaj txiaj ntsig zoo uas lub hom phiaj thiab ntxiv dag zog rau koj cov leeg nqaij tom qab, suav nrog glutes, hamstrings, thiab sab nraub qaum. Nws yog qhov tsim nyog rau ob qho tib si pib thiab cov neeg ncaws pob siab heev, muab cov qib sib txawv ntawm kev siv zog nyob ntawm ib qho kev qoj ib ce. Cov tib neeg yuav xav koom nrog qhov kev tawm dag zog no rau hauv lawv txoj haujlwm niaj hnub los txhim kho lawv lub cev qis zog, txhim kho kev ua kis las, thiab txo qhov kev pheej hmoo ntawm kev raug mob.
Qhia txog: Lub thibkis Step-by-Step Glute-Ham Raise
- Nrog koj lub cev ncaj, ob txhais tes hla ntawm koj lub hauv siab, thiab ob lub qhov muag saib rau pem hauv ntej, maj mam txo koj lub cev mus rau pem hauv ntej kom deb li deb li koj tuaj yeem tswj tau.
- Thaum koj tau mus txog koj qhov siab tshaj plaws rau pem hauv ntej lean, siv koj hamstrings thiab glutes rub koj lub cev rov qab mus rau qhov chaw pib.
- Xyuas kom koj lub nraub qaum nyob ncaj nraim thoob plaws lub zog kom tsis txhob straining nws.
- Rov ua cov txheej txheem no rau qhov xav tau ntawm kev rov ua dua, kom ntseeg tau tias koj tuav daim ntawv zoo thoob plaws.
Nruab ntxaug ntawv Glute-Ham Raise
- Tswj Kev txav mus los: Tsis txhob ua yuam kev ntau ntawm kev rushing los ntawm kev tawm dag zog. Lub glute-ham nce yuav tsum tau ua kom qeeb thiab tswj tau, siv koj cov glutes thiab hamstrings nqa koj lub cev. Qhov no tsis yog tsuas yog txo qhov kev pheej hmoo ntawm kev raug mob tab sis kuj ua kom muaj kev sib koom tes siab tshaj plaws.
- Khaws Ntsig Ntsig: Lwm qhov yuam kev yog arching nraub qaum thaum lub sijhawm ua haujlwm. Ib txwm tsom kom tswj tau qhov nruab nrab nruab nrab ntawm txhua qhov kev txav mus los. Qhov no yuav pab txhawb cov leeg kom raug thiab tiv thaiv koj sab nraub qaum ntawm qhov tsis tsim nyog.
- Full Range of Motion: Yuav kom tau txais txiaj ntsig zoo tshaj plaws ntawm kev tawm dag zog, nws yog ib qho tseem ceeb uas yuav tau siv ntau yam ntawm cov lus tsa suab. Qhov no txhais tau tias txo koj lub cev mus txog thaum koj lub cev sib npaug nrog av thiab tom qab ntawd tsa nws
Glute-Ham Raise FAQs
Tuaj nov cuag Glute-Ham Raise?
Yog lawm, cov neeg pib tuaj yeem ua Glute-Ham Raise ce, tab sis nws tuaj yeem nyuaj heev. Qhov kev tawm dag zog no yuav tsum muaj lub zog hamstring tseem ceeb, yog li nws tseem ceeb heev kom pib qeeb thiab siv kev pab yog tias xav tau. Qee lub gyms muaj lub tshuab tshwj xeeb tsim rau qhov kev tawm dag zog no, uas tuaj yeem hloov kho kom haum rau qib sib txawv. Xwb, cov neeg pib tshiab tuaj yeem hloov kho qhov kev tawm dag zog los ntawm kev siv lub zog tiv thaiv kev pab lossis tsuas yog txo lawv lub cev ib nrab. Raws li ib txwm muaj, nws yog ib qho tseem ceeb kom tswj tau daim ntawv kom tsis txhob raug mob.
Yuav ua li cas kev sau ntawv tso? Glute-Ham Raise?
- Banded Glute-Ham Raise: Los ntawm kev ntxiv cov hlua tiv thaiv rau kev tawm dag zog, koj tuaj yeem ua rau muaj kev nyuaj thiab ntxiv kev sib tw rau koj cov leeg leeg thiab cov leeg nqaij.
- Glute-Ham tsa nrog Twist: Ntxiv qhov twist rau cov tsoos glute-ham nce tuaj yeem koom nrog obliques thiab lwm cov leeg nqaij, txhim kho kev ruaj ntseg thiab lub zog.
- Weighted Glute-Ham Raise: Qhov kev hloov pauv no suav nrog tuav qhov hnyav tiv thaiv koj lub hauv siab thaum ua kev tawm dag zog, ntxiv qib ntxiv ntawm kev tiv thaiv thiab nce qhov kev sib tw.
- Incline Glute-Ham Raise: Los ntawm kev kho qhov incline ntawm lub rooj ntev zaum, koj tuaj yeem hloov qhov nyuaj ntawm kev tawm dag zog thiab lub hom phiaj sib txawv ntawm glute thiab hamstring cov leeg.
Yuav ntawm li cas kev caij kab mob los tso tso Glute-Ham Raise?
- Squats ntxiv Glute-Ham Raises vim tias lawv koom nrog tag nrho lub cev qis, tshwj xeeb tshaj yog cov glutes thiab hamstrings, thiab pab txhim kho lub zog, ruaj khov, thiab kev txav mus los hauv cov cheeb tsam no.
- Lub Romanian Deadlift sib koom ua kom pom tseeb ntawm cov saw tom qab nrog Glute-Ham Raise, tsom rau cov leeg nqaij thiab glutes, thiab yog li tuaj yeem pab tsim lub zog thiab hloov pauv hauv cov leeg no.
Cov ntawv cov tuam tsev muaj kev khiav Glute-Ham Raise
- Glute-Ham Raise workout
- Bodyweight hamstring exercise
- Thigh ntxiv dag zog
- Glute-Ham Raise cov txheej txheem
- Bodyweight exercises rau ncej puab
- Glute-Ham Rais tsis muaj khoom siv
- Hamstring workouts tom tsev
- Glute-Ham tsa rau cov leeg nqaij
- Lub cev hnyav Glute-Ham tsa kev tawm dag zog
- Txhim kho hamstrings nrog Glute-Ham Raise.