Prone Press-Swan
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Prone Press-Swan
Prone Press-Swan yog ib qho kev tawm dag zog zoo tsim los ntxiv dag zog rau cov leeg ntawm lub nraub qaum, lub xub pwg nyom, thiab cov tub ntxhais thaum txhim kho kev yoog raws thiab lub cev. Nws yog qhov tsim nyog rau cov tib neeg ntawm txhua qib kev qoj ib ce, tshwj xeeb tshaj yog cov neeg uas xav txhim kho lawv lub cev lub zog thiab cov leeg txha caj qaum. Qhov kev tawm dag zog no yog qhov zoo tagnrho rau cov neeg nrhiav kev xaiv kev ua haujlwm qis uas tuaj yeem yooj yim muab tso rau hauv lawv cov kev tawm dag zog kom txhim kho tag nrho lub cev lub zog thiab ruaj khov.
Qhia txog: Lub thibkis Step-by-Step Prone Press-Swan
- Muab koj ob txhais tes tso rau ntawm daim lev, hauv qab koj lub xub pwg nyom, zoo ib yam li txoj haujlwm thawb.
- Maj mam thawb koj lub cev sab sauv tawm ntawm lub lev los ntawm kev ncab koj txhais tes, arching koj nraub qaum, thiab nqa koj lub hauv siab ntawm lub qab nthab, tuav koj lub duav thiab ob txhais ceg ntawm daim lev.
- Tuav txoj hauj lwm no rau ob peb feeb, hnov qhov ncab hauv koj cov leeg nqaij.
- Maj mam txo koj lub cev rov qab mus rau qhov chaw pib, thiab rov ua qhov kev tawm dag zog rau qhov xav tau ntawm cov reps.
Nruab ntxaug ntawv Prone Press-Swan
- Koom Nrog Koj Cov Tub Ntxhais: Ua ntej koj pib qhov kev tawm dag zog, nco ntsoov koom nrog koj lub hauv paus. Qhov no yuav tsis tsuas yog pab tiv thaiv koj lub nraub qaum, tab sis kuj txhim khu kev ua tau zoo ntawm kev tawm dag zog. Ib qho yuam kev feem ntau yog tsis nco qab txog lub hauv paus thiab tsuas yog tsom mus rau lub cev lub cev sab sauv xwb.
- Controlled Movements: Nws yog ib qho tseem ceeb uas yuav tsum tau ua qhov kev txav mus los ntawm kev tswj hwm. Tsis txhob maj nrawm los ntawm kev tawm dag zog lossis siv lub zog los txhawb koj lub cev. Hloov chaw, tsom mus rau kev siv koj cov leeg los ua qhov nqa thiab txo koj lub cev maj mam thiab tswj.
- Khaws koj lub caj dab sib dhos: Ib qho yuam kev yog ua rau lub caj dab los ntawm kev saib kom deb dhau los yog rub lub puab tsaig
Prone Press-Swan FAQs
Tuaj nov cuag Prone Press-Swan?
Yog lawm, cov neeg pib tuaj yeem ua qhov Prone Press-Swan ce, tab sis nws yog ib qho tseem ceeb uas yuav tau pib maj mam thiab tuav daim ntawv kom zoo los tiv thaiv kev raug mob. Qhov kev tawm dag zog no feem ntau tsom rau cov leeg hauv koj lub nraub qaum, xub pwg, thiab lub hauv paus. Nov yog cov kauj ruam ua nws: 1. Muab koj ob txhais tes tso rau pem hauv ntej thiab koj ob txhais ceg ncaj nraim hauv qab koj. 2. Muab koj txhais tes ncaj nraim rau hauv qab koj lub xub pwg nyom, xib teg cia. 3. Maj mam nqa koj lub cev sab sauv tawm ntawm daim lev los ntawm nias koj txhais tes rau hauv daim lev. Khaws koj lub duav hauv av. 4. Nqa kom txog thaum koj ob txhais caj npab ncav cuag. Koj yuav tsum xav tias ncab hauv koj cov leeg nqaij. 5. Txo koj lub cev rov qab mus rau qhov chaw pib. 6. Rov ua dua rau tus lej xav tau ntawm reps. Nco ntsoov ua pa thoob plaws hauv kev tawm dag zog. Ua pa thaum koj nqa koj lub cev, thiab exhale thaum koj txo nws rov qab. Yog tias koj hnov mob lossis tsis xis nyob, tso tseg kev tawm dag zog thiab sab laj nrog kws kho mob lossis kws kho lub cev
Yuav ua li cas kev sau ntawv tso? Prone Press-Swan?
- Lub siab txhawb nqa-Swan: Hauv qhov sib txawv: koj tso koj txhais tes rau ntawm cov chaw ntawm yoga kom nce cov lus txav thiab siv zog ntawm kev tawm dag zog.
- Lub Prone Press-Swan nrog Resistance Band: Qhov kev hloov pauv no suav nrog cov kab hluav taws xob tiv thaiv nyob ib puag ncig koj txhais tes kom ntxiv qhov nro thiab kev sib tw rau kev txav.
- Prone Press-Swan nrog Stability Ball: Ntawm no, koj ua qhov kev tawm dag zog nrog koj lub cev qis ntawm lub pob ruaj khov, uas tuaj yeem pab txhim kho kev sib npaug thiab lub zog tseem ceeb.
- One-Arm Prone Press-Swan: Qhov kev hloov pauv siab no suav nrog kev ua haujlwm nrog ib sab caj npab ntawm ib lub sijhawm, uas tuaj yeem pab txhim kho lub zog thiab ruaj khov.
Yuav ntawm li cas kev caij kab mob los tso tso Prone Press-Swan?
- Noog-Dog ce ua kom tiav cov Prone Press-Swan raws li nws ntxiv dag zog rau lub hauv paus thiab txhim kho kev sib npaug thiab kev ruaj ntseg, uas yog qhov tseem ceeb rau kev tuav lub cev kom raug thaum lub sij hawm Prone Press-Swan.
- Lub Plank ce kuj ntxiv rau Prone Press-Swan raws li nws pab ntxiv dag zog rau cov tub ntxhais thiab lub cev sab sauv, muab lub zog tsim nyog thiab kev ruaj ntseg los ua Prone Press-Swan zoo.
Cov ntawv cov tuam tsev muaj kev khiav Prone Press-Swan
- Prone Press-Swan exercise
- Bodyweight exercises rau lub duav
- Lub duav aiming workouts
- Prone Press-Swan bodyweight workout
- Kev qoj ib ce rau hip toning
- Lub duav slimming ce
- Bodyweight hip exercises
- Prone Press-Swan kom txo lub duav
- Lub duav thiab lub duav bodyweight exercises
- Prone Press-Swan workout routine