Recumbent Hip External Rotator Thiab Hip Extensor Stretch
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Recumbent Hip External Rotator Thiab Hip Extensor Stretch
Recumbent Hip External Rotator thiab Hip Extensor Stretch yog ib qho kev tawm dag zog uas muaj txiaj ntsig zoo rau kev txhim kho kev yoog raws thiab lub zog hauv cov leeg pob txha, tshwj xeeb tshaj yog tsom rau cov rotators thiab extensors. Qhov kev ncab no zoo tagnrho rau cov neeg ncaws pob, cov tib neeg rov qab los ntawm kev raug mob ntawm lub duav, lossis ib tus neeg tab tom nrhiav los txhim kho lawv lub duav tag nrho thiab kev ruaj ntseg. Kev koom tes hauv qhov kev tawm dag zog no tsis tu ncua tuaj yeem pab txo qis kev raug mob ntawm lub duav, txhim kho kev ua kis las, thiab pab ua haujlwm txhua hnub xws li taug kev lossis nce ntaiv.
Qhia txog: Lub thibkis Step-by-Step Recumbent Hip External Rotator Thiab Hip Extensor Stretch
- Khoov koj lub hauv caug sab xis thiab tso koj txhais ko taw sab xis rau sab nraum koj lub hauv caug sab laug.
- Maj mam nias rau ntawm koj lub hauv caug sab xis siv koj sab tes xis kom nce qhov ncab, koj yuav tsum xav tias ncab ntawm koj sab xis thiab lub pob tw.
- Tuav txoj haujlwm no li 20-30 vib nas this, ces tso tawm.
- Rov ua cov txheej txheem tib yam nrog koj sab laug ceg, kom ntseeg tau tias qhov ncab txawm nyob rau ob sab.
Nruab ntxaug ntawv Recumbent Hip External Rotator Thiab Hip Extensor Stretch
- Gradual Stretch: Tsis txhob maj nrawm rau hauv qhov ncab. Maj mam nqa koj txhais ko taw tawm hauv pem teb, nqa koj lub hauv caug sab laug mus rau hauv siab. Mus txog koj sab tes xis los ntawm "lub qhov" koj ob txhais ceg tau ua thiab ntsib koj sab laug tes tuav rau sab nraub qaum ntawm koj sab laug. Rub maj mam rau ntawm koj tus ncej puab kom nws los ze zog rau koj lub hauv siab, uas ua rau qhov ncab.
- Nco Koj Lub Cev: Nws tseem ceeb heev kom mloog koj lub cev thaum ua qhov kev ncab no. Yog tias koj hnov qhov tsis xis nyob lossis mob, nres tam sim ntawd. Kev ncab yuav tsum zoo siab thiab tsis ua rau mob.
- Ua pa: Ua pa yog ib qho yuam kev
Recumbent Hip External Rotator Thiab Hip Extensor Stretch FAQs
Tuaj nov cuag Recumbent Hip External Rotator Thiab Hip Extensor Stretch?
Yog lawm, cov pib tshiab tuaj yeem ua Recumbent Hip External Rotator thiab Hip Extensor Stretch exercise. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tau mus cuag nws nrog kev saib xyuas thiab ua tib zoo saib rau daim ntawv. Nws yog ib txwm pom zoo rau beginners pib nrog ib tug maj stretch thiab maj mam nce qhov kev siv raws li yooj yim txoj kev. Yog tias muaj kev mob tshwm sim, kev tawm dag zog yuav tsum tau nres tam sim ntawd. Nws tseem yog ib lub tswv yim zoo rau cov neeg pib tshiab kom tau txais kev taw qhia los ntawm tus kws tshaj lij kom paub tseeb tias qhov kev tawm dag zog ua kom raug thiab nyab xeeb.
Yuav ua li cas kev sau ntawv tso? Recumbent Hip External Rotator Thiab Hip Extensor Stretch?
- Lub Supine Hip Sab Nraud Rotator thiab Hip Extensor Stretch: Hauv qhov kev hloov pauv no, koj pw ncaj nraim ntawm koj lub nraub qaum, khoov ib lub hauv caug thiab hla nws hla lwm ceg, ces maj mam rub lub hauv caug qis ntawm koj lub hauv siab.
- Lub Pob Tawb Sab Nraud Sab Nraud thiab Lub Hlwb Extensor Stretch: Qhov no suav nrog kev sawv ntsug, tso ib pob taws rau ntawm lub hauv caug sab nraud, thiab maj mam txo koj lub cev mus rau hauv txoj haujlwm squatting.
- Lub Phab Ntsa-Assisted Hip Sab Nraud Rotator thiab Hip Extensor Stretch: Rau qhov kev hloov pauv no, koj sawv ze ntawm phab ntsa rau kev txhawb nqa, hla ib pob taws ntawm lub hauv caug sab nraud, thiab maj mam zaum thaum ua kom koj nraub qaum ncaj.
- Lub Yoga Pigeon Pose: Qhov no yog yoga variation qhov twg koj pib nyob rau hauv ib tug plank txoj hauj lwm, nqa ib lub hauv caug rau pem hauv ntej
Yuav ntawm li cas kev caij kab mob los tso tso Recumbent Hip External Rotator Thiab Hip Extensor Stretch?
- Tus Pigeon Pose hauv yoga ntxiv rau Recumbent Hip Sab Nraud Rotator thiab Hip Extensor Stretch raws li nws kuj txhawb kev yoog raws thiab lub zog nyob rau hauv lub duav rotators thiab extensors, pab nyob rau hauv tag nrho lub duav mus thiab stability.
- Clamshell kev tawm dag zog yog lwm qhov zoo ntxiv vim nws ntxiv dag zog rau lub duav abductors thiab sab nraud rotators, yog li txhim kho cov txiaj ntsig ntawm Recumbent Hip External Rotator thiab Hip Extensor Stretch los ntawm kev txhim kho cov leeg nqaij thiab kev sib koom ua ke.
Cov ntawv cov tuam tsev muaj kev khiav Recumbent Hip External Rotator Thiab Hip Extensor Stretch
- Lub cev hnyav hip exercise
- Recumbent hip stretch
- Hip extensor workout
- Bodyweight exercises rau lub duav
- Sab nraud rotator hip stretch
- Lub duav ntxiv dag zog
- Recumbent hip extensor stretch
- Lub cev hnyav ce rau lub duav extensor
- External rotator exercises
- Hauv tsev hip workouts