Intermediate Hip Flexor thiab Quad Stretch
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Intermediate Hip Flexor thiab Quad Stretch
Intermediate Hip Flexor thiab Quad Stretch yog ib qho kev tawm dag zog zoo uas lub hom phiaj los txhim kho kev yoog raws, txhim kho lub cev, thiab txo qhov kev pheej hmoo ntawm kev raug mob los ntawm kev ntxiv dag zog rau lub duav flexor thiab quadriceps cov leeg. Nws yog qhov tsim nyog rau cov neeg ncaws pob, cov neeg ncaws pob tsis tu ncua, lossis cov tib neeg uas koom nrog kev tawm dag zog siab, vim nws tuaj yeem pab txhawb kev txhim kho kev ua haujlwm thiab kev txav mus los. Kev koom ua ke qhov kev ncab no rau hauv koj qhov niaj hnub tuaj yeem muab kev pab ntawm cov leeg nruj thiab tsis xis nyob, txhawb lub cev kom zoo dua qub, thiab pab txhawb rau tag nrho lub cev kev noj qab haus huv.
Qhia txog: Lub thibkis Step-by-Step Intermediate Hip Flexor thiab Quad Stretch
- Tom qab ntawd, maj mam thawb koj lub hauv caug sab laug mus rau pem hauv ntej kom txog thaum koj hnov txog koj lub duav sab xis thiab ncej puab, ua kom koj lub cev ncaj thiab koj lub hauv caug sab xis nias rau hauv av.
- Tuav rov qab nrog koj sab tes xis kom tuav koj txhais taw sab xis, rub nws ntawm koj lub pob tw kom tob zuj zus.
- Tuav txoj haujlwm no li 30 vib nas this, hnov qhov ncab hauv koj lub duav flexor thiab quadriceps.
- Thaum kawg, tso tawm qhov ncab thiab hloov sab kom rov ua qhov kev tawm dag zog ntawm koj lub duav sab laug thiab quad.
Nruab ntxaug ntawv Intermediate Hip Flexor thiab Quad Stretch
- Kev Ua Haujlwm Zoo: Pib los ntawm kev txhos caug ntawm koj lub hauv caug sab xis, nrog koj txhais ko taw sab laug rau pem hauv ntej ntawm koj, hauv caug khoov. Lean rau pem hauv ntej, ncab koj lub duav sab xis mus rau hauv pem teb. Tom qab ntawd, tuav koj txhais ko taw sab xis thiab rub nws ntawm koj lub pob tw kom ncav lub quad. Xyuas kom koj lub cev nyob twj ywm upright thiab koj lub duav yog squared rau pem hauv ntej - tsis txhob lean mus rau sab los yog twist ntawm lub duav.
- Tsis txhob overstretching: Ib qho yuam kev ntau tshaj yog kom overstretch thaum lub sij hawm no ce. Koj tsuas yog yuav tsum ncab mus rau qhov tsis xis nyob, tsis mob. Yog tias koj hnov mob, koj thawb hnyav dhau. Overstretching tuaj yeem ua rau cov leeg mob lossis raug mob.
- Khaws koj qhov nyiaj tshuav: Nws yog qhov tseem ceeb
Intermediate Hip Flexor thiab Quad Stretch FAQs
Tuaj nov cuag Intermediate Hip Flexor thiab Quad Stretch?
Yog lawm, cov neeg pib tshiab tuaj yeem sim Intermediate Hip Flexor thiab Quad Stretch ce, tab sis lawv yuav tsum tau ceev faj thiab xyuas kom lawv siv daim ntawv kom raug kom tsis txhob raug mob. Nws tseem ceeb heev uas yuav tsum nco ntsoov tias kev hloov pauv thiab lub zog tuaj yeem sib txawv ntawm ib tus neeg mus rau lwm tus, yog li dab tsi yuav yog nruab nrab rau ib tus neeg tuaj yeem ua rau lwm tus. Cov pib tshiab yuav tsum pib maj mam, mloog lawv lub cev, thiab nrhiav kev qhia los ntawm tus kws tshaj lij kom paub tseeb tias lawv ua qhov kev tawm dag zog kom raug. Yog tias muaj kev mob lossis tsis xis nyob, lawv yuav tsum nres tam sim ntawd.
Yuav ua li cas kev sau ntawv tso? Intermediate Hip Flexor thiab Quad Stretch?
- Standing Quad Stretch suav nrog kev sawv ntawm ib ko taw, tuav lwm tus ko taw tom qab koj, thiab rub nws ntawm koj lub pob tw, ncab cov plaub hau thiab lub duav flexor cov leeg.
- Lub hauv caug Quad Stretch yog lwm qhov kev hloov pauv, qhov twg koj txhos caug ntawm ib lub hauv caug thiab tuav lub pob taws ntawm tus ceg tsa ceg, rub nws ntawm koj lub pob tw kom ncab lub duav flexor thiab quad.
- Pigeon Pose los ntawm yoga yog lwm txoj hauv kev, qhov chaw koj zaum nrog ib ceg khoov rau pem hauv ntej ntawm koj thiab lwm tus ncab tawm tom qab, leaning rau pem hauv ntej kom ncab lub duav flexors thiab quads.
- Npauj Npaim Stretch yog qhov sib txawv ntawm qhov chaw zaum, qhov chaw koj nqa koj ob txhais taw ua ke thiab thawb koj lub hauv caug rau hauv pem teb,
Yuav ntawm li cas kev caij kab mob los tso tso Intermediate Hip Flexor thiab Quad Stretch?
- Lub Glute Choj kev tawm dag zog ntxiv rau Intermediate Hip Flexor thiab Quad Stretch los ntawm kev ua haujlwm ntawm cov leeg tawm tsam, glutes thiab hamstrings, uas tuaj yeem pab txhim kho tag nrho lub duav mus thiab sib npaug tawm lub zog thiab hloov pauv ntawm lub cev qis.
- Pigeon Pose, yoga ncab, kuj tseem muaj txiaj ntsig zoo vim nws tsis tsuas yog ncab lub duav flexors thiab quadriceps, tab sis nws tseem txhawb nqa tag nrho cov kev yooj yim thiab kev txav mus los hauv lub duav, uas tuaj yeem txhim kho cov txiaj ntsig ntawm Intermediate Hip Flexor thiab Quad Stretch.
Cov ntawv cov tuam tsev muaj kev khiav Intermediate Hip Flexor thiab Quad Stretch
- Bodyweight ncej puab ce
- Intermediate hip flexor stretch
- Quad stretch workout
- Thigh ntxiv dag zog
- Lub cev hnyav quad stretch
- Intermediate bodyweight ce rau ncej puab
- Hip flexor thiab quad stretch
- Lub cev qoj ib ce rau hip flexors
- Thigh aiming workouts
- Intermediate theem ncej puab ce