Resistance Band Glute Bridge
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Resistance Band Glute Bridge
Qhov Resistance Band Glute Choj yog ib qho kev tawm dag zog zoo uas tsom rau cov glutes, hamstrings, thiab core, txhawb zog, ruaj khov, thiab toning hauv cov cheeb tsam no. Qhov kev tawm dag zog no yog qhov zoo tagnrho rau txhua tus, los ntawm cov pib tshiab mus rau cov neeg nyiam kev noj qab haus huv, vim nws tuaj yeem hloov kho tau yooj yim kom phim tus neeg lub cev qoj ib ce. Cov neeg tuaj yeem xav koom nrog qhov kev tawm dag zog no rau hauv lawv txoj haujlwm raws li nws tuaj yeem txhim kho lawv lub cev qis zog, txhim kho lawv cov kev ua kis las, thiab pab tiv thaiv kev raug mob.
Qhia txog: Lub thibkis Step-by-Step Resistance Band Glute Bridge
- Muab cov hlua tiv thaiv ib ncig ntawm koj tus ncej puab, nyob rau saum koj lub hauv caug, kom nws ruaj ntseg tab sis tsis nruj heev.
- Thawb los ntawm koj lub luj taws kom nqa koj lub duav tawm hauv av, nruj koj cov glutes thaum koj ua li ntawd, thaum ua kom muaj kev tawm tsam los ntawm pab pawg.
- Tuav txoj hauj lwm rau ob peb feeb, xyuas kom koj lub cev tsim ib txoj kab ncaj nraim ntawm koj lub xub pwg mus rau hauv caug.
- Maj mam txo koj lub duav rov qab mus rau qhov chaw pib, tswj qhov kev tawm tsam hauv pawg, thiab rov ua qhov kev tawm dag zog rau koj qhov kev xav tau ntawm kev rov ua dua.
Nruab ntxaug ntawv Resistance Band Glute Bridge
- Koom Nrog Koj Cov Glutes: Ib qho yuam kev loj yog thawb siv koj lub nraub qaum lossis hamstrings es tsis txhob siv koj cov glutes. Txhawm rau zam qhov no, nco ntsoov nyem koj cov glutes thaum koj nqa koj lub duav tawm hauv pem teb. Qhov no yuav pab ua kom cov leeg zoo thiab tau txais txiaj ntsig zoo tshaj plaws ntawm kev tawm dag zog.
- Khaws Koj lub hauv caug sib nrug: Lwm qhov yuam kev yog cia koj lub hauv caug sib sib zog nqus thaum lub sijhawm ua haujlwm. Khaws koj lub hauv caug thawb tawm tawm tsam qhov kev tawm tsam ntawm pawg thoob plaws lub zog. Qhov no yuav pab kom koom nrog koj gluteus medius thiab maximus zoo dua.
- Tswj Movement: Tsis txhob maj kev tawm dag zog. Nco ntsoov ua qhov kev txav mus qeeb
Resistance Band Glute Bridge FAQs
Tuaj nov cuag Resistance Band Glute Bridge?
Yog lawm, cov neeg pib tshiab tuaj yeem ua qhov Resistance Band Glute Bridge ce. Qhov tseeb, nws yog ib qho kev tawm dag zog zoo rau cov neeg pib tshiab vim tias nws yooj yim heev thiab tuaj yeem hloov kho kom haum rau txhua qib kev qoj ib ce. Nws tsom rau cov leeg glute thiab pab ntxiv dag zog rau lawv. Nov yog cov lus qhia yooj yim: 1. Puag koj lub nraub qaum nrog koj lub hauv caug khoov thiab ko taw tiaj tus hauv pem teb. Muab ib txoj hlua tiv thaiv ib ncig ntawm koj tus ncej puab, cia li saum koj lub hauv caug. 2. Nias koj lub duav mus rau ntawm lub qab nthab, nyem koj lub glutes thaum koj nqa. Lub zog tiv thaiv yuav tsum ntxiv kev sib tw ntxiv rau kev txav mus los. 3. Txo koj lub duav rov qab mus rau hauv av kom tiav ib qho rep. 4. Npaj rau 10-15 reps, lossis ntau npaum li koj tuaj yeem ua tau nrog daim ntawv zoo. Nco ntsoov, nws yog ib qho tseem ceeb uas yuav tsum tswj koj cov kev txav mus los thiab koj lub hauv paus koom nrog thoob plaws hauv kev tawm dag zog. Yog tias koj tshiab rau kev tawm dag zog, nws yog ib lub tswv yim zoo los kuaj xyuas nrog tus kws tshaj lij kom paub tseeb tias koj tau ua qhov kev tawm dag zog kom raug thiab
Yuav ua li cas kev sau ntawv tso? Resistance Band Glute Bridge?
- Resistance Band Glute Choj nrog Kev Txhaum Cai: Hauv qhov kev hloov pauv no, koj ua tus choj tus qauv tab sis ntxiv lub hauv caug abduction nyob rau sab saum toj, thawb koj lub hauv caug tawm tsam cov pab pawg tiv thaiv kom koom nrog cov glutes sab nraud.
- Resistance Band Glute Choj Pulses: Tsis txhob ua cov choj tag nrho, koj nyob hauv tus choj txoj hauj lwm thiab ua cov pulses me me, uas ua rau tsis tu ncua ntawm cov glutes.
- Resistance Band Glute Bridge Hold: Qhov kev hloov pauv no suav nrog tuav tus choj txoj haujlwm rau lub sijhawm ntev, uas ua rau muaj kev ua siab ntev ntawm cov leeg glute.
- Marching Resistance Band Glute Choj: Hauv qhov kev hloov pauv no, koj pib hauv txoj haujlwm choj thiab tom qab ntawd nqa ib lub hauv caug ntawm ib lub sijhawm ntawm koj lub hauv siab, ua raws li kev txav mus los thaum ua kom lub duav siab.
Yuav ntawm li cas kev caij kab mob los tso tso Resistance Band Glute Bridge?
- Clamshells nrog Resistance Band: Qhov kev tawm dag zog no txhawb nqa Glute Choj los ntawm kev tsom mus rau cov glutes sab nrauv thiab lub duav abductors, uas feem ntau ua haujlwm tsis zoo hauv kev ua haujlwm ntawm lub cev qis, tab sis tseem ceeb heev rau kev ruaj ntseg ntawm lub duav thiab tag nrho lub cev lub zog.
- Donkey Kicks nrog Resistance Band: Qhov kev tawm dag zog no txhim kho cov txiaj ntsig ntawm Glute Choj los ntawm kev tsom mus rau glutes los ntawm lub kaum sab xis sib txawv, yog li ua kom muaj kev ua haujlwm zoo ntawm glute thiab txhawb kev sib npaug ntawm cov leeg nqaij.
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