Qav Hip Thrust
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Qav Hip Thrust
Qav Hip Thrust yog lub hom phiaj kev tawm dag zog tsim los ntxiv dag zog thiab ua kom cov leeg nqaij glute, muab lub ntsej muag firmer thiab ntau dua. Nws yog qhov tsim nyog rau cov tib neeg ntawm txhua qib kev qoj ib ce, ua rau nws zoo tagnrho ntxiv rau txhua qhov kev ua haujlwm niaj hnub. Cov neeg tuaj yeem xav koom nrog qhov kev tawm dag zog no rau hauv lawv cov kev tswj hwm rau nws cov txiaj ntsig hauv kev txhim kho lub cev qis, txhim kho kev ua kis las, thiab txhawb nqa lub cev zoo dua.
Qhia txog: Lub thibkis Step-by-Step Qav Hip Thrust
- Muab koj txhais tes tso rau hauv pem teb ib sab ntawm koj rau kev txhawb nqa thiab xyuas kom koj lub nraub qaum tiaj tus rau hauv pem teb.
- Siv koj lub hauv paus thiab nyem koj lub glutes kom nqa koj lub duav tawm hauv av, thawb koj txhais taw ua ke thaum koj ua li ntawd, kom txog thaum koj lub cev tsim txoj kab ncaj nraim ntawm koj lub xub pwg mus rau koj lub hauv caug.
- Tuav txoj haujlwm saum toj no ib pliag, kom ntseeg tau tias koj lub duav tau txuas ntxiv thiab koj cov glutes tau cog lus.
- Maj mam txo koj lub duav rov qab mus rau qhov chaw pib, kom ntseeg tau tias koj tswj hwm txhua qhov kev txav mus los, thiab rov ua dua rau qhov xav tau ntawm kev rov ua dua.
Nruab ntxaug ntawv Qav Hip Thrust
- Koom Nrog Koj Cov Tub Ntxhais: Ua kom koj lub hauv paus koom nrog txhua qhov kev tawm dag zog. Qhov no yuav tsis tsuas yog pab koj tswj kom muaj nuj nqis xwb tab sis kuj xyuas kom meej tias cov leeg raug raug tsom. Ib qho yuam kev feem ntau yog tsis koom nrog lub hauv paus, uas tuaj yeem ua rau mob nraub qaum lossis raug mob.
- Tswj Kev txav mus los: Nco ntsoov tsa koj lub duav hauv kev tswj hwm, nyem koj cov glutes rau saum lub zog. Tsis txhob maj nrawm los yog siv lub zog los nqa koj lub duav, vim qhov no tuaj yeem ua rau daim ntawv tsis raug thiab muaj peev xwm raug mob.
- Tsis txhob Overextend: Thaum nws tseem ceeb heev kom nqa koj lub duav siab txaus los koom nrog koj cov glutes, tsis txhob overextending koj nraub qaum. Qhov no yog
Qav Hip Thrust FAQs
Tuaj nov cuag Qav Hip Thrust?
Yog lawm, cov neeg pib tuaj yeem ua qhov Frog Hip Thrust ce. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tau pib nrog qhov hnyav hnyav lossis tsis muaj qhov hnyav tag nrho, thiab tsom mus rau kev paub txog daim ntawv kom raug ua ntej. Nws yog ib lub tswv yim zoo uas yuav tsum muaj tus kws qhia tus kheej lossis tus kws tshaj lij kev tawm dag zog qhia koj yuav ua li cas thiaj li ua tau zoo kom tsis txhob muaj kev raug mob. Nws tseem ceeb heev kom mloog koj lub cev thiab nres yog tias koj xav tias tsis xis nyob lossis mob.
Yuav ua li cas kev sau ntawv tso? Qav Hip Thrust?
- Qhov hnyav Qav Hip Thrust yuav ntxiv ib lub barbell lossis dumbbell hla koj lub duav kom ua rau muaj zog thiab tawm tsam koj cov leeg ntau dua.
- Banded Frog Hip Thrust yuav tsum tso cov hlua tiv thaiv ib ncig ntawm koj tus ncej puab, uas ntxiv qhov nro thiab pab ua kom koj cov glutes zoo dua.
- Lub Elevated Frog Hip Thrust yog qhov kev hloov pauv uas koj ob txhais taw lossis lub xub pwg nyom tau nce siab ntawm lub rooj ntev zaum lossis kauj ruam, ua rau ntau qhov kev tawm dag zog thiab kev siv zog ntawm kev tawm dag zog.
- Sliding Frog Hip Thrust yog siv cov zawv zawg los yog cov phuam so hauv qab koj txhais taw, ua rau kev tawm dag zog ntau dua los ntawm kev ntxiv cov ntsiab lus ntawm kev tsis sib haum xeeb thiab kev sib koom tes ntau dua.
Yuav ntawm li cas kev caij kab mob los tso tso Qav Hip Thrust?
- Bulgarian Split Squats: Qhov kev tawm dag zog no ntxiv rau Qav Hip Thrusts vim nws tseem tsom mus rau lub cev qis, tshwj xeeb tshaj yog cov glutes thiab lub duav, tab sis ntxiv cov ntsiab lus ntawm kev sib npaug thiab kev ruaj ntseg, uas tuaj yeem pab txhim kho kev ua tau zoo tag nrho thiab tiv thaiv kev raug mob.
- Deadlifts: Deadlifts ua haujlwm tag nrho cov saw tom qab nrog rau cov glutes thiab hamstrings, zoo ib yam li Qav Hip Thrusts, tab sis lawv kuj koom nrog cov leeg nraub qaum thiab cov tub ntxhais, ua rau lawv ua kom muaj kev tawm dag zog zoo rau kev ua haujlwm zoo.
Cov ntawv cov tuam tsev muaj kev khiav Qav Hip Thrust
- Bodyweight Qav Hip Thrust
- Qav Hip Thrust Exercise
- Hips Workout
- Bodyweight Exercises for Hips
- Qav Hip Thrust Bodyweight Exercise
- Strengthening Hips Exercise
- Qav Hip Thrust Tutorial
- Yuav Ua Li Cas Qav Hip Thrust
- Bodyweight Hip Exercise
- Kev qoj ib ce rau lub duav muaj zog