Lower Back Curl
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Lower Back Curl
Lub Lower Back Curl yog ib qho kev tawm dag zog uas feem ntau tsom rau cov leeg nraub qaum, pab txhawb lub hauv paus thiab txhim kho tag nrho lub cev. Nws yog qhov zoo tagnrho rau cov tib neeg ntawm txhua qib kev qoj ib ce, tshwj xeeb tshaj yog cov neeg nrhiav kev kho mob nraub qaum lossis txhim kho lawv cov kev ua tau zoo hauv kev ua kis las thiab kev ua si txhua hnub. Cov tib neeg yuav xav koom nrog qhov kev tawm dag zog no vim nws tsis tsuas yog txhawb nqa lub nraub qaum thiab lub hauv paus kom muaj zog, tab sis kuj tseem pab tiv thaiv kev raug mob thiab txhim kho kev sib npaug thiab kev ruaj ntseg.
Qhia txog: Lub thibkis Step-by-Step Lower Back Curl
- Khoov koj lub hauv caug thiab coj lawv los ntawm koj lub hauv siab, thaum tuav koj txhais tes rau hauv pem teb kom ruaj khov.
- Maj mam curl koj sab nraub qaum tawm hauv pem teb, thawb nrog koj txhais tes thiab siv koj cov leeg hauv plab kom nqa koj lub duav.
- Tuav txoj haujlwm no rau ob peb feeb, ua kom koj cov tub ntxhais koom nrog.
- Maj mam txo koj lub duav rov qab mus rau hauv pem teb thiab nthuav koj ob txhais ceg rov qab, rov qab mus rau qhov chaw pib. Rov ua qhov kev tawm dag zog no rau tus lej xav tau rov ua dua.
Nruab ntxaug ntawv Lower Back Curl
- Tswj Kev txav: Nqa koj lub cev sab sauv tawm hauv av los ntawm flexing koj sab nraub qaum. Nco ntsoov khaws koj cov kev txav mus kom du thiab tswj tau, zam tsis txhob muaj kev ntxhov siab lossis ua haujlwm nrawm uas tuaj yeem ua rau koj lub nraub qaum.
- Core Engagement: Koom koj lub hauv paus rau txhua qhov kev tawm dag zog. Qhov no yuav tsis tsuas yog pab kom ruaj khov koj lub cev tab sis kuj txhim khu kev ua haujlwm ntawm kev ua haujlwm los ntawm kev koom nrog ntau cov leeg.
- Tsis txhob Overarching: Ib qho yuam kev uas yuav tsum zam yog overarching koj nraub qaum. Qhov no tuaj yeem ua rau mob nraub qaum lossis raug mob. Txhawm rau tiv thaiv qhov no, ua kom pom tseeb ntawm kev nqa koj lub hauv siab tawm hauv av es tsis txhob sim saib lossis tsa koj lub taub hau siab dhau.
- Ua pa tsis tu ncua: Tsis txhob tuav koj ua pa thaum lub sijhawm ua haujlwm. Nws tseem ceeb heev kom ua pa tsis tu ncua.
Lower Back Curl FAQs
Tuaj nov cuag Lower Back Curl?
Yog lawm, cov neeg pib tuaj yeem ua qhov Lower Back Curl ce. Nws yog ib qho kev tawm dag zog yooj yim thiab ua tau zoo los ntxiv dag zog rau sab nraub qaum thiab cov leeg pob txha. Txawm li cas los xij, nws yog ib qho tseem ceeb los xyuas kom meej tias qhov kev tawm dag zog ua tiav nrog daim ntawv tsim nyog kom tsis txhob muaj mob lossis raug mob. Nws tseem pom zoo kom pib nrog tus lej qis dua thiab maj mam nce ntxiv thaum lub zog thiab kev ua siab ntev txhim kho. Yog tias muaj qhov tsis xis nyob lossis mob thaum ua qhov kev tawm dag zog, nws raug nquahu kom nres thiab sab laj nrog kws kho mob lossis kws kho mob.
Yuav ua li cas kev sau ntawv tso? Lower Back Curl?
- Weighted Lower Back Curl: Hauv qhov kev hloov pauv no, koj siv lub phaj hnyav lossis dumbbell, muab tso rau ntawm koj lub hauv siab thaum ua cov curl kom ua rau muaj zog.
- Incline Lower Back Curl: Qhov no yog ua rau ntawm lub rooj ntev zaum incline uas hloov lub kaum sab xis ntawm kev tawm dag zog, tsom rau cov leeg nraub qaum sib txawv.
- Rov qab Hyperextension: Tsis txhob curling rau pem hauv ntej, koj nteg koj lub plab thiab nqa koj ob txhais ceg upwards, uas tseem tsom rau cov leeg hauv qab, tab sis nyob rau hauv ib txoj kev sib txawv.
- Yoga Lower Back Curl: Qhov kev hloov pauv no suav nrog yoga poses zoo li tus miv-nqa pose, qhov twg koj koov koj nraub qaum rau tag nrho plaub, ces curl koj tus txha nraub qaum, zoo ib yam li lub nraub qaum rov qab curl.
Yuav ntawm li cas kev caij kab mob los tso tso Lower Back Curl?
- Lub Deadlift yog lwm qhov kev tawm dag zog uas ua kom tiav Cov Khaub Ncaws Sab Nraud raws li nws lub hom phiaj rau tib cov leeg nqaij, erector spinae, uas yog qhov tseem ceeb rau kev tswj hwm lub cev kom zoo thiab tiv thaiv kev mob sab nraub qaum.
- Plank ce yog ib qho zoo tagnrho ntxiv rau Lower Back Curl vim tias nws tsis yog tsuas yog txhawb nqa lub nraub qaum xwb tab sis kuj tseem txhawb nqa tag nrho cov tub ntxhais, txhim kho tag nrho lub zog thiab ruaj khov uas tuaj yeem pab tiv thaiv kev raug mob hauv qab.
Cov ntawv cov tuam tsev muaj kev khiav Lower Back Curl
- Lub cev hnyav qis rov qab Curl
- Back Strengthening Exercises
- Bodyweight Back Workouts
- Lower Back Curl Exercise
- Home Exercises for Back
- Bodyweight Exercises for Back
- Lower Back Bodyweight Training
- Txhim kho qhov qis rov qab hauv tsev
- Lower Back Curl Bodyweight Exercise
- Tsis muaj khoom siv rov qab ua haujlwm