Nce ceg
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Nce ceg
Leg Raise yog ib qho kev tawm dag zog ntau yam uas feem ntau tsom rau cov leeg nqaij hauv plab, txhawb nqa lub zog thiab ruaj khov. Nws yog qhov kev tawm dag zog zoo tshaj plaws rau ob qho tib si pib thiab cov neeg nyiam kev tawm dag zog, vim nws tuaj yeem hloov kho kom haum rau qib sib txawv. Cov tib neeg yuav xav ua qhov kev tawm dag zog no tsis yog txhawm rau txhim kho lawv lub zog thiab kev sib npaug nkaus xwb tab sis kuj txhawm rau txhim kho lawv lub cev thiab muaj peev xwm txo qhov mob nraub qaum.
Qhia txog: Lub thibkis Step-by-Step Nce ceg
- Ua kom koj ob txhais ceg ncaj thiab ua ke, maj mam tsa lawv tawm hauv av kom txog thaum lawv ua lub kaum sab xis 90-degree nrog koj lub cev.
- Tuav txoj haujlwm no rau ob peb feeb, ua kom koj cov leeg nqaij hauv plab thiab koj lub nraub qaum rov qab nias rau hauv pem teb kom tsis txhob muaj kev ntxhov siab.
- Maj mam txo koj ob txhais ceg rov qab mus rau qhov chaw pib, kom ntseeg tau tias koj cov kev txav tau tswj tau thiab txhob txwm ua.
- Rov ua qhov kev tawm dag zog no rau tus lej xav tau rov ua dua, ua kom muaj daim ntawv kom zoo thoob plaws txhua qhov nqa.
Nruab ntxaug ntawv Nce ceg
- Tswj Kev txav: Tsis txhob ua yuam kev ntawm rushing los ntawm kev tawm dag zog. Tus yuam sij rau kev ua tau zoo ceg tsa yog siv qeeb, tswj kev txav. Thaum koj tsa koj ob txhais ceg, ua kom maj mam koom nrog koj cov leeg hauv plab. Ib yam li ntawd, txo koj ob txhais ceg maj mam kom cov leeg nro.
- Kev them nyiaj yug qis dua: Txhawm rau kom tsis txhob straining koj sab nraub qaum, xyuas kom nws nyob twj ywm rau hauv pem teb thoob plaws hauv kev tawm dag zog. Tsis txhob arching koj nraub qaum thaum koj txo koj ob txhais ceg. Yog tias koj pom qhov nyuaj no, sim tso koj txhais tes hauv qab koj glutes rau kev txhawb nqa ntxiv.
- Range of Motion: Tsis txhob ua yuam kev ntawm kev txwv koj qhov ntau ntawm cov lus tsa suab. Tsa koj ob txhais ceg kom txog thaum lawv nyob rau hauv perpendicular rau
Nce ceg FAQs
Tuaj nov cuag Nce ceg?
Yog lawm, cov neeg pib tshiab tuaj yeem ua qhov kev tawm dag zog ceg ceg. Nws yog ib qho kev tawm dag zog zoo rau kev ntxiv dag zog rau lub plab thiab lub duav. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tau pib maj mam thiab maj mam ua kom rov ua dua lub sij hawm kom tsis txhob muaj kev raug mob. Nws tseem yog ib qho tseem ceeb kom tswj tau daim ntawv kom zoo thaum lub sij hawm qoj ib ce kom ua tau zoo thiab tiv thaiv kom tsis txhob muaj mob. 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 lub cev.
Yuav ua li cas kev sau ntawv tso? Nce ceg?
- Lub Hanging Leg Raise yog ua los ntawm kev dai ntawm ib qho rub-up bar thiab nqa koj ob txhais ceg mus rau hauv siab.
- Lub Rooj Sib Tham Sib Tham yuav tsum zaum ntawm ntug ntawm lub rooj zaum thiab nqa ib ceg ntawm ib lub sijhawm, ua kom nws ncaj nraim tawm.
- Lub Reverse Leg Raise xav kom koj pw ntawm koj lub plab thiab nqa koj ob txhais ceg nce siab, ua haujlwm cov leeg hauv koj sab nraub qaum thiab glutes.
- Sab ceg tsa yog ua los ntawm kev sawv ntsug thiab nqa ib ceg mus rau sab, tom qab ntawd txo qis rov qab, tsom rau sab nraub qaum thiab lub duav.
Yuav ntawm li cas kev caij kab mob los tso tso Nce ceg?
- Squats: Squats ntxiv ceg tsa vim hais tias thaum ceg tsa feem ntau lub hom phiaj qis qis, squats ua haujlwm tag nrho lub cev qis nrog rau glutes, hamstrings, thiab quadriceps, muab kev sib npaug ntawm ceg.
- Tsheb kauj vab crunches: Qhov kev tawm dag zog no ua rau cov ceg nce siab vim nws tseem tsom rau cov leeg hauv plab thiab lub duav flexors, tab sis nrog kev sib tw ntxiv, nws kuj koom nrog obliques, muab kev ua haujlwm zoo dua qub.
Cov ntawv cov tuam tsev muaj kev khiav Nce ceg
- Lub cev hnyav ceg nce kev tawm dag zog
- Thigh strengthening workouts
- Leg tsa rau cov leeg pob txha
- Bodyweight exercises rau ncej puab
- Leg tsa tsev workout
- Thigh toning kev ua si
- Bodyweight ncej puab workout
- Leg tsa ncej puab ce
- Thigh aiming bodyweight exercises
- Kev tawm dag zog hauv tsev rau cov leeg pob txha