Liing Leg Rais
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Liing Leg Rais
Lub Liing Leg Raise yog ib qho tseem ceeb ntxiv dag zog uas feem ntau tsom rau cov leeg hauv plab, tab sis kuj koom nrog lub duav flexors thiab sab ncej puab. Qhov kev tawm dag zog no yog qhov zoo tagnrho rau cov tib neeg ntawm txhua qib kev tawm dag zog uas tab tom nrhiav txhim kho lawv lub zog tseem ceeb, txhim kho kev sib npaug, thiab ua kom muaj zog tag nrho. Los ntawm kev koom tes nrog Lying Leg Raises rau hauv kev ua haujlwm niaj hnub, ib tus tuaj yeem txhim kho lawv lub cev, txo qhov mob rov qab, thiab tseem txhim kho kev ua tau zoo hauv lwm yam kev ua ub no.
Qhia txog: Lub thibkis Step-by-Step Liing Leg Rais
- Khaws koj ob txhais tes rau pem hauv ntej thiab siv lawv kom ruaj khov koj tus kheej, ces maj mam tsa koj ob txhais ceg tawm hauv av thaum ua kom lawv ncaj.
- Txuas ntxiv tsa koj ob txhais ceg kom txog thaum lawv ua 90-degree lub kaum sab xis nrog koj lub cev.
- Tuav txoj haujlwm no ib pliag, ua kom koj lub hauv paus koom nrog thiab koj lub nraub qaum rov qab nias rau hauv av.
- Maj mam txo koj ob txhais ceg rov qab mus rau qhov chaw pib, ua kom lawv ncaj thiab tsis txhob cia lawv kov hauv av ua ntej rov ua qhov kev tawm dag zog.
Nruab ntxaug ntawv Liing Leg Rais
- Tswj Kev txav mus los: Thaum tsa koj ob txhais ceg, nws tseem ceeb heev uas yuav tsum ua kom qeeb thiab tswj tau. Tsis txhob ua yuam kev ntawm kev siv lub zog los txhawb nqa koj ob txhais ceg, vim qhov no tuaj yeem ua rau raug mob thiab txo qhov ua tau zoo ntawm kev tawm dag zog. Hloov chaw, koom nrog koj lub hauv paus thiab siv koj cov leeg hauv plab kom nqa koj ob txhais ceg.
- Full Range of Motion: Kom tau txais txiaj ntsig zoo tshaj plaws ntawm kev tawm dag zog, xyuas kom koj siv tag nrho cov lus tsa suab. Qhov no txhais tau tias tsa koj ob txhais ceg kom txog thaum lawv nyob rau hauv pem teb, thiab txo qis kom txog thaum lawv nyob saum pem teb. Zam tsis txhob ua yuam kev uas tsis ua kom tag nrho koj ob txhais ceg los yog tsis
Liing Leg Rais FAQs
Tuaj nov cuag Liing Leg Rais?
Yog lawm, cov neeg pib tshiab tuaj yeem ua qhov Lying Leg Raise ce. Nws yog ib qho kev tawm dag zog yooj yim thiab siv tau los ntxiv dag zog rau cov leeg hauv plab. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tsum ua kom raug kom tsis txhob muaj kev mob nkeeg lossis raug mob. Cov pib tshiab tuaj yeem pib nrog tsawg dua rov ua dua thiab maj mam nce ntxiv thaum lawv lub zog thiab kev ua siab ntev txhim kho. Yog tias muaj kev tsis xis nyob lossis mob, nws raug nquahu kom nres thiab sab laj nrog kws kho mob lossis tus kws kho mob lub cev.
Yuav ua li cas kev sau ntawv tso? Liing Leg Rais?
- Flutter Kicks: Hauv qhov kev hloov pauv no, koj pw ntawm koj sab nraub qaum thiab hloov kho koj ob txhais ceg hauv ib qho fluttering motion.
- Scissor Kicks: Qhov no zoo ib yam li flutter kicks, tab sis es tsis txhob txav koj ob txhais ceg nce thiab nqis, koj txav mus rau hauv tus qauv crisscross.
- Tsheb kauj vab Crunches: Ntawm no, koj pw ntawm koj nraub qaum, nqa koj ob txhais ceg tawm hauv av, thiab simulate lub tsheb kauj vab pedaling.
- Ob ceg ceg voj voog: Rau qhov kev hloov pauv no, koj pw ntawm koj lub nraub qaum, nqa ob txhais ceg, thiab tig lawv mus rau hauv ib lub voj voog.
Yuav ntawm li cas kev caij kab mob los tso tso Liing Leg Rais?
- Tsheb kauj vab Crunches ntxiv dag zog Leg Raises los ntawm kev tsom tsis tau tsuas yog lub hauv siab abs tab sis kuj rau sab sauv abs thiab obliques, muab kev ua haujlwm hauv plab.
- Flutter Kicks ua haujlwm zoo ib yam li Liing Leg Raises los ntawm kev tsom mus rau cov leeg nqaij hauv plab, tab sis lawv kuj koom nrog lub duav flexors, yog li txhim kho kev yooj yim thiab ntau yam ntawm kev txav hauv lub duav sib koom ua ke.
Cov ntawv cov tuam tsev muaj kev khiav Liing Leg Rais
- Bodyweight hip exercise
- Liing Leg Raise workout
- Txhim kho lub duav cov leeg
- Kev tawm dag zog lub cev
- Leg tsa rau lub duav muaj zog
- Lub cev hnyav ceg nce kev tawm dag zog
- Home workout rau lub duav
- Cov khoom siv hip workout
- Pem teb ce rau lub duav
- Txhim kho lub duav mus nrog ceg tsa