Liing Leg Nce rau Sab
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Liing Leg Nce rau Sab
Lub Liing Leg Nce mus rau sab yog ib qho kev tawm dag zog uas feem ntau tsom rau cov leeg nqaij sab hauv thiab sab nraud, thaum tseem koom nrog cov tub ntxhais rau kev ruaj ntseg. Nws yog qhov tsim nyog rau cov tib neeg ntawm txhua theem kev tawm dag zog, tshwj xeeb tshaj yog cov uas xav kom lawv lub cev qis dua thiab txhim kho lawv qhov sib npaug thiab kev sib koom tes. Cov neeg yuav xav ua qhov kev tawm dag zog no vim nws tsis yog tsuas yog pab txhawb rau tus ncej puab thiab lub duav tab sis kuj tseem txhawb nqa lub cev zoo dua thiab tiv thaiv kev raug mob ntawm lub cev.
Qhia txog: Lub thibkis Step-by-Step Liing Leg Nce rau Sab
- Khaws koj ob txhais ceg ua ke thiab ncaj, tom qab ntawd nqa lawv mus rau saum lub qab nthab kom txog thaum koj lub pob tw tawm hauv pem teb.
- Maj mam txo koj ob txhais ceg mus rau ib sab, ua kom koj ob txhais ceg nias ua ke thiab ua kom koj lub nraub qaum thiab lub xub pwg nyom ruaj khov rau hauv pem teb.
- Nqa koj ob txhais ceg rov qab mus rau qhov chaw thiab tom qab ntawd txo qis mus rau sab nraud, tswj kev tswj thiab daim ntawv.
- Rov ua cov lus tsa suab no rau koj qhov kev xav tau ntawm kev rov ua dua, kom ntseeg tau tias koj cov tub ntxhais koom nrog thiab koj cov kev txav qeeb thiab tswj tau.
Nruab ntxaug ntawv Liing Leg Nce rau Sab
- Controlled Movement: tsa ib txhais ceg tawm hauv av thiab txav mus rau sab hauv kev tswj hwm. Ob txhais ceg yuav tsum ncaj thiab nqa mus txog 45-degree lub kaum sab xis. Ib qho yuam kev feem ntau yog viav vias ceg lossis siv lub zog los nqa nws, uas tuaj yeem ua rau raug mob thiab txo qhov ua tau zoo ntawm kev tawm dag zog. Lub zog yuav tsum tau qeeb thiab tswj kom tau txais txiaj ntsig siab tshaj plaws.
- Koom Nrog Koj Cov Tub Ntxhais: Thaum ua qhov kev tawm dag zog, nws tseem ceeb heev kom koom nrog koj cov leeg nqaij. Qhov no tsis tsuas yog pab txhawb nqa ceg tab sis kuj ua haujlwm rau koj abs. Ib qho yuam kev feem ntau yog ua qhov kev tawm dag zog siv lub zog ntawm koj ob txhais ceg,
Liing Leg Nce rau Sab FAQs
Tuaj nov cuag Liing Leg Nce rau Sab?
Yog lawm, cov neeg pib tuaj yeem ua Liing Leg Raise to Side ce. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tau pib qeeb thiab tswj kom zoo kom tsis txhob raug mob. Yog tias koj pom tias nws nyuaj dhau, koj tuaj yeem hloov kho qhov kev tawm dag zog los ntawm khoov koj lub hauv caug lossis txo qhov ntau ntawm cov lus tsa suab. Nco ntsoov mloog koj lub cev thiab nres yog tias koj xav tias tsis xis nyob. Nws kuj yog ib lub tswv yim zoo los sab laj nrog tus kws tshaj lij lossis tus kws qhia thaum sim cov kev tawm dag zog tshiab.
Yuav ua li cas kev sau ntawv tso? Liing Leg Nce rau Sab?
- Weighted Side Lying Leg Rais: Qhov kev hloov pauv no suav nrog tuav qhov hnyav me me lossis hnav pob luj taws thaum ua kev tawm dag zog, uas tuaj yeem ua rau muaj kev siv zog thiab pab tsim kom muaj zog.
- Side Lying Leg Rais nrog Band: Hauv qhov kev hloov pauv no, ib qho kev tiv thaiv band yog siv nyob ib ncig ntawm lub pob taws los muab kev tiv thaiv ntxiv, uas tuaj yeem pab txhawb ntxiv cov leeg ntawm tus ncej puab thiab lub duav.
- Side Lying Leg Nce nrog Hip Abduction: Qhov kev hloov pauv no suav nrog kev tsa ceg mus rau sab thiab tom qab ntawd txav nws me ntsis rov qab, uas tuaj yeem pab ua haujlwm ntawm gluteus medius thiab cov nqaij mos minimus zoo dua.
- Side Lying Ob txhais ceg tsa: Qhov kev hloov pauv no suav nrog kev nqa ob txhais ceg tib lub sijhawm thaum pw ntawm koj sab, uas yuav tsum muaj kev sib npaug ntau dua thiab lub zog tseem ceeb.
Yuav ntawm li cas kev caij kab mob los tso tso Liing Leg Nce rau Sab?
- Sab Planks: Cov no yog ib qho zoo ntxiv rau Liing Leg Nce rau Sab vim tias lawv tshwj xeeb lub hom phiaj thiab ntxiv dag zog rau cov leeg oblique, txhim kho koj lub peev xwm nqa koj ob txhais ceg mus rau sab.
- Lavxias teb sab Twists: Qhov kev tawm dag zog no ntxiv dag zog rau sab ceg raws li nws tseem koom nrog kev sib tw twist uas ua haujlwm obliques, pab txhawb lub zog thiab kev ua siab ntev uas tsim nyog rau kev tuav daim ntawv zoo thaum lub ceg nce.
Cov ntawv cov tuam tsev muaj kev khiav Liing Leg Nce rau Sab
- Sab ceg tsa workout
- Bodyweight hip exercise
- Lub duav toning ce
- dag ceg nqa variations
- Sab dag ceg tsa rau lub duav
- Kev tawm dag zog lub cev rau lub duav
- Hauv tsev hip ntxiv dag zog
- Leg tsa ce rau sab duav
- Bodyweight workout rau lub duav thiab lub duav
- Sab ceg tsa lub cev qoj ib ce