Ib Leeg Ncaj Ncees
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Ib Leeg Ncaj Ncees
Txoj Kev Ncaj Ncees Ib Leeg yog ib qho tseem ceeb-zog Pilates ce uas feem ntau tsom rau lub plab, tab sis kuj koom nrog lub duav flexors thiab quadriceps. Qhov zoo tshaj plaws rau cov tib neeg ntawm qhov nruab nrab lub cev muaj zog, nws txhim kho kev yoog raws, sib npaug, thiab tswj lub cev. Cov neeg yuav xav ua qhov kev tawm dag zog no los txhim kho lawv lub zog tseem ceeb, txhim kho lub cev thiab kev ruaj ntseg, thiab txhawb nqa tag nrho lub cev.
Qhia txog: Lub thibkis Step-by-Step Ib Leeg Ncaj Ncees
- Nqa koj ob txhais ceg ncaj nraim ntawm lub qab nthab, ua kom lawv ua ke.
- Tuav koj txhais ceg sab xis nrog ob txhais tes, tsis hais ntawm koj lub plab mog lossis pob taws, thaum maj mam txo koj ob txhais ceg mus rau hauv pem teb, ua kom nws ncaj.
- Rub koj sab xis ntawm koj lub hauv siab kom deb li deb li koj tuaj yeem ua kom ob txhais ceg ncaj, tuav ob peb feeb, ces hloov ob txhais ceg.
- Txuas ntxiv ob txhais ceg rau qhov xav tau ntawm kev rov ua dua, xyuas kom koj cov tub ntxhais koom nrog thiab qis rov qab nias rau hauv pem teb thoob plaws hauv kev tawm dag zog.
Nruab ntxaug ntawv Ib Leeg Ncaj Ncees
- Kev Siv Tes: tuav sab nraub qaum ntawm koj txhais ceg, nyob ib ncig ntawm tus nyuj los yog ncej puab, nyob ntawm seb koj qhov yooj yim. Tsis txhob rub los ntawm koj pob taws lossis ko taw vim qhov no tuaj yeem ua rau tsis tsim nyog rau koj cov pob qij txha.
- Tswj Movement: Thaum ua qhov ncab, txav maj mam thiab nrog tswj. Tsis txhob jerking lossis bouncing txav vim qhov no tuaj yeem ua rau cov leeg mob. Lub hom phiaj yog maj mam rub koj txhais ceg los ze zog rau koj lub cev kom ncab koj cov leeg, tsis txhob yuam nws.
- Hloov ob txhais ceg: Tom qab tuav lub ncab rau ob peb ua pa, maj mam txo koj txhais ceg thiab rov ua dua nrog lwm tus. Nws yog ib qho tseem ceeb uas yuav tsum tau ua hauj lwm ob sab sib npaug kom tsis txhob tsim cov leeg nqaij tsis sib haum.
- Ua pa:
Ib Leeg Ncaj Ncees FAQs
Tuaj nov cuag Ib Leeg Ncaj Ncees?
Yog lawm, cov neeg pib tuaj yeem ua Ib Txoj Kev Ncaj Ncees Ncaj Ncees. Txawm li cas los xij, lawv yuav tsum pib maj mam thiab xyuas kom meej tias lawv siv daim ntawv kom raug los tiv thaiv kev raug mob. Nws tseem yog ib lub tswv yim zoo los sab laj nrog tus kws kho mob los yog tus kws kho lub cev kom paub tseeb tias qhov kev tawm dag zog ua kom raug. Yog tias muaj kev tsis xis nyob lossis mob, nws yog ib qho tseem ceeb uas yuav tsum tsis txhob tawm dag zog thiab nrhiav kev tawm tswv yim.
Yuav ua li cas kev sau ntawv tso? Ib Leeg Ncaj Ncees?
- Lub Bent Knee Variation: Hauv qhov version no, ib lub hauv caug yog khoov thaum lwm ceg txuas ntxiv, txo cov kev nyuab siab ntawm sab nraub qaum thiab ua rau nws haum rau cov pib tshiab.
- Lub Pob Tawb Nyhav Variation: Ntxiv pob luj taws thaum lub sij hawm Ib Leeg Ncaj Ncaj Ncees tsub kom muaj zog, yog li ua kom muaj zog ntawm kev tawm dag zog.
- Qhov Kev Sib Txuas Band Variation: Siv cov hlua tiv thaiv thaum lub sij hawm ncab tuaj yeem pab txhim kho kev yooj yim thiab cov leeg nqaij.
- Ballerina Variation: Cov qauv no suav nrog taw ntiv taw thiab elongating ceg kom ntau li ntau tau, ua raws li tus neeg ntaus pob, uas tuaj yeem pab txhim kho kev sib npaug thiab yoog raws.
Yuav ntawm li cas kev caij kab mob los tso tso Ib Leeg Ncaj Ncees?
- Lub Scissor Kick ce yog lwm qhov sib ntxiv zog, nws tsis yog tsuas yog tsom rau tib cov leeg nqaij - lub plab plab thiab lub duav flexors - raws li Tib Txoj Cai Ncaj Ncees, tab sis kuj txhawb kev sib npaug zoo dua thiab tswj lub cev, uas yog qhov tseem ceeb rau kev ua tau zoo ntawm Txoj Kev Ncaj Ncees. Stretch zoo.
- Lub Pilates Roll Up ce tuaj yeem ua tau zoo ntxiv rau Txoj Kev Ncaj Ncees Ib Leeg Ncaj Ncees, raws li nws tseem hais txog lub zog tseem ceeb thiab kev ua kom yooj yim, tshwj xeeb tshaj yog nyob rau hauv tus txha nraub qaum thiab hamstrings, yog li pab txhawb kev ua haujlwm du thiab nce kev ua tau zoo ntawm Tib Txoj Kev Ncaj Ncees.
Cov ntawv cov tuam tsev muaj kev khiav Ib Leeg Ncaj Ncees
- Bodyweight ncej puab ce
- Ib leeg ncaj ceg Stretch workout
- Thigh ntxiv dag zog
- Bodyweight exercises rau ncej puab
- Ib ceg ncab rau cov leeg pob txha
- Lub cev hnyav ceg stretch workout
- Thigh toning kev ua si
- Ib ceg ncaj ncab ib txwm
- Thigh-targeting bodyweight exercises
- Ncaj ceg ncab kom muaj zog ncej puab