Psoas major
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Psoas major
Psoas Major ce yog lub hom phiaj workout uas feem ntau ntxiv dag zog thiab stretches lub psoas loj cov leeg, ib tug sib sib zog nqus core nqaij uas txuas tus txha nraub qaum rau ob txhais ceg. Nws muaj txiaj ntsig zoo rau cov neeg ncaws pob, cov neeg khiav dej num, thiab cov tib neeg uas muaj kev ua haujlwm sedentary vim nws txhawb nqa lub cev zoo dua, txhim kho kev yooj yim, thiab pab tiv thaiv kev mob nraub qaum. Ib tug yuav xav ua qhov kev tawm dag zog no los txhim kho lub zog tseem ceeb, txhim kho kev txav mus los, thiab txo qhov kev pheej hmoo ntawm kev raug mob hauv txhua hnub kev ua si thiab kev ua si.
Qhia txog: Lub thibkis Step-by-Step Psoas major
- Pib los ntawm kev txhos caug ntawm koj lub hauv caug sab xis, nrog koj sab laug ko taw nyob rau hauv pem hauv ntej ntawm koj, tiaj tus hauv av.
- Khaws koj lub nraub qaum ncaj, koom nrog koj cov leeg hauv plab, thiab lean rau pem hauv ntej rau hauv koj lub duav sab laug thaum tuav koj lub hauv caug sab xis rau hauv av.
- Koj yuav tsum xav tias muaj kev ncab nyob rau hauv pem hauv ntej ntawm koj lub duav sab xis. Tuav txoj haujlwm no li 20-30 vib nas this.
- Rov ua qhov kev ncab no ntawm sab nraud los ntawm kev hloov koj lub hauv caug txoj hauj lwm.
- Ua qhov kev tawm dag zog no 3-5 zaug ntawm txhua sab, lossis raws li kev pom zoo los ntawm koj tus kws tshaj lij.
Nruab ntxaug ntawv Psoas major
- Gradual Progression: Nws yog ib qho tseem ceeb kom maj mam nce hauv koj qhov kev tawm dag zog. Psoas loj yog cov nqaij rhiab, thiab overdoing nws tuaj yeem ua rau raug mob. Pib nrog kev ncab yooj yim thiab thaum koj tau txais lub zog thiab yoog raws, koj tuaj yeem txav mus rau qhov kev tawm dag zog ntau dua.
- Ua kom sov: Ib txwm ua kom sov ua ntej koj pib tawm dag zog. Qhov no pab npaj koj cov leeg rau kev ua haujlwm thiab txo qhov kev pheej hmoo ntawm kev raug mob. Kev sov so zoo tuaj yeem yog lub teeb jog lossis qee qhov dhia dhia.
- Common Mistake - Overstretching: Ib qho yuam kev uas tib neeg ua yog overstretching P
Psoas major FAQs
Tuaj nov cuag Psoas major?
Yog lawm, cov neeg pib tuaj yeem ua qhov kev tawm dag zog lub hom phiaj psoas cov leeg loj, tab sis lawv yuav tsum pib nrog kev txav yooj yim dua thiab maj mam txav mus rau ntau qhov kev tawm dag zog raws li lawv lub zog thiab yoog raws. Nws yog ib qho tseem ceeb uas yuav tsum siv daim ntawv thiab cov txheej txheem kom tsis txhob raug mob. Kev sab laj nrog tus kws kho mob lossis tus kws kho lub cev tuaj yeem ua tau zoo los xyuas kom meej tias cov kev tawm dag zog ua kom raug. Qee qhov kev tawm dag zog rau cov neeg pib tshiab suav nrog Psoas lub peb hlis ntuj, npauj npaim ncab, thiab sawv ntsug hip flexor stretch.
Yuav ua li cas kev sau ntawv tso? Psoas major?
- Lub Iliopsoas yog ib pawg ntawm cov leeg uas muaj Psoas loj thiab cov Iliacus, uas tau sib cais hauv plab, tab sis sib koom ua ke hauv ncej puab.
- Psoas tertius yog qhov tsis tshua muaj kev hloov pauv ntawm Psoas loj uas tuaj yeem pom nyob rau hauv ib feem me me ntawm tib neeg.
- Psoas quartus yog lwm qhov tsis tshua muaj kev hloov pauv, uas yog ib qho ntxiv ntawm cov leeg nqaij los ntawm Psoas loj.
- Lub Unilateral faib Psoas loj, qhov tsis tshua muaj kev hloov pauv ntawm lub cev, yog ib qho mob uas Psoas loj tau muab faib ua ob qhov sib txawv ntawm ib sab ntawm lub cev.
Yuav ntawm li cas kev caij kab mob los tso tso Psoas major?
- Lub Low Lunge ce tshwj xeeb yog lub hom phiaj thiab ncab Psoas loj, txhim kho nws yooj yim thiab lub zog, uas yog ib qho tseem ceeb rau kev tswj kom muaj kev noj qab haus huv sib npaug ntawm cov leeg anterior thiab posterior ntawm lub duav.
- Lub Rooj Zaum Forward Fold kev tawm dag zog pab elongate lub nraub qaum thiab ncab Psoas loj, txhawb nqa lub cev zoo dua thiab txo qhov kev pheej hmoo ntawm mob nraub qaum, ib qho teeb meem tshwm sim thaum Psoas loj yog nruj lossis tsis sib haum.
Cov ntawv cov tuam tsev muaj kev khiav Psoas major
- Psoas Major workout
- Kev tawm dag zog lub cev rau lub duav
- Txhim kho Psoas Major
- Hip targeting exercises
- Psoas Major bodyweight niaj hnub
- Kev cob qhia rau lub duav kom muaj zog
- Psoas Major ntxiv dag zog
- Lub cev hnyav hip workout
- Psoas Cov lus qhia ua haujlwm loj
- Txhim kho lub duav lub zog nrog Psoas Major workout