Roll Recumbent Hip External Rotator thiab Hip Extensor Stretch

Exercise Profile

Nqeeb Ib hliThia muaj tub ntsuab tsab mob, o-Hips.

Cov khoom sivHnab ziy hsieh yugjuhn rpa gkohk rdbsckmbms.

Ib tej VajGluteus Maximus, Hamstrings

Ib tej Vaj themGluteus Medius, Tensor Fasciae Latae

Tawm tso kevExercises:

dag ncaj ceg Marches

Tib ceg Choj nrog Hip Flexion

Pelvic Tilt

Bodyweight Qav Pump

Glute Choj Lub Peb Hlis

Twist Hip Lift

Pelvic Tilt rau hauv Choj

Kneeling Hip Thrust

Leg Over Knee Glute Choj

Glute Choj Ob ceg rau pem teb

Ntawm sijhawv cov koom tes tawv paub

Introduction rau tso Roll Recumbent Hip External Rotator thiab Hip Extensor Stretch

Roll Recumbent Hip Sab Nraud Rotator thiab Hip Extensor Stretch yog ib qho kev tawm dag zog zoo tsim los txhim kho kev yoog raws thiab lub zog hauv lub duav extensors thiab sab nraud rotators. Nws yog qhov tshwj xeeb tshaj yog rau cov neeg ncaws pob, cov neeg nyiam kev tawm dag zog, lossis cov tib neeg rov qab los ntawm lub duav lossis sab nraub qaum. Ua qhov kev ncab no tuaj yeem pab txhim kho kev txav mus los, txo cov leeg nruj, thiab tiv thaiv kev raug mob, ua rau nws muaj txiaj ntsig ntxiv rau txhua qhov kev qoj ib ce lossis kev kho kom rov zoo.

Qhia txog: Lub thibkis Step-by-Step Roll Recumbent Hip External Rotator thiab Hip Extensor Stretch

Khoov koj ob lub hauv caug, ua kom koj ob txhais taw ncaj nraim rau hauv pem teb.
Maj mam nqa koj txhais ko taw thiab muab tso rau ntawm koj lub hauv caug sab laug, tsim ib daim duab "4" nrog koj ob txhais ceg.
Maj mam tuav koj tus ncej puab sab laug nrog ob txhais tes thiab rub nws ntawm koj lub hauv siab, hnov qhov ncab ntawm koj lub duav sab xis thiab glute.
Tuav txoj haujlwm no li 30 vib nas this, maj mam tso tawm thiab hloov mus rau lwm ceg. Rov ua qhov kev tawm dag zog no raws li qhov tsim nyog.

Nruab ntxaug ntawv Roll Recumbent Hip External Rotator thiab Hip Extensor Stretch

Daim Ntawv Tsim Nyog: Cov kauj ruam tom ntej yog ua qhov ncab kom raug. Tuav koj tus ncej puab sab laug nrog ob txhais tes thiab rub nws ntawm koj lub hauv siab, ua kom koj lub hauv caug sab xis thawb tawm. Koj yuav tsum xav tias qhov ncab ntawm koj lub duav sab xis thiab glute. Tsis txhob rub koj tus ncej puab heev los yog ze rau koj lub hauv siab vim qhov no tuaj yeem ua rau koj cov leeg.
Ua pa: Tsis txhob tuav koj ua pa thaum lub sijhawm ua haujlwm no. Ua pa tob thiab tsis tu ncua thoob plaws qhov ncab. Exhale thaum koj rub koj tus ncej puab ntawm koj lub hauv siab, thiab nqus pa thaum koj tso nws. Kev ua pa kom zoo yuav pab kom cov leeg muaj zog thiab txhim kho kev ua haujlwm ntawm kev ncab.
Tswj Tswj: Ib txwm tswj xyuas

Roll Recumbent Hip External Rotator thiab Hip Extensor Stretch FAQs

Tuaj nov cuag Roll Recumbent Hip External Rotator thiab Hip Extensor Stretch?

Yog lawm, cov neeg pib tshiab tuaj yeem ua qhov Roll Recumbent Hip External Rotator thiab Hip Extensor Stretch exercise. Txawm li cas los xij, ib yam li txhua qhov kev tawm dag zog tshiab, nws tseem ceeb heev uas yuav tsum tau pib maj mam thiab tsom mus rau kev tswj kom zoo kom tsis txhob raug mob. Yog tias koj hnov qhov tsis xis nyob lossis mob, nres qhov kev tawm dag zog tam sim ntawd. Nws kuj tseem yuav pab tau kom muaj tus kws qhia lossis tus neeg paub txog kev qhia koj los ntawm kev tawm dag zog thawj ob peb zaug kom ntseeg tau tias koj ua nws raug.

Yuav ua li cas kev sau ntawv tso? Roll Recumbent Hip External Rotator thiab Hip Extensor Stretch?

Standing Hip External Rotator thiab Extensor Stretch: Qhov kev tawm dag zog no yog ua los ntawm kev sawv ntsug, hla ib ceg hla ntawm lwm tus, thiab maj mam khoov rau pem hauv ntej ntawm lub duav kom ncab cov leeg pob txha.
Supine Hip Sab Nraud Rotator thiab Extensor Stretch: Hauv qhov kev hloov pauv no, koj pw ntawm koj lub nraub qaum, hla ib pob taws ntawm lub hauv caug sab nraud, thiab maj mam rub cov ceg uas tsis tau hla ntawm koj lub hauv siab kom ncab cov leeg pob txha.
Pigeon Pose Hip Sab Nraud Rotator thiab Extensor Stretch: Qhov no yoga pose nrog rau hauv caug ntawm lub lev, nqa ib lub hauv caug rau pem hauv ntej thiab nthuav rau lwm ceg tom qab koj, tom qab ntawd leaning rau pem hauv ntej kom ncab cov leeg ntawm lub duav.
Phab ntsa Hip Sab Nraud Rotator thiab Extensor Stretch: Hauv qhov kev hloov pauv no, koj sawv ntsug ntawm phab ntsa, nqa ib ceg

Yuav ntawm li cas kev caij kab mob los tso tso Roll Recumbent Hip External Rotator thiab Hip Extensor Stretch?

Lub Rooj Zaum Spinal Twist yog lwm qhov kev tawm dag zog zoo, vim nws tsis tsuas yog txhim kho tus txha caj qaum, tab sis kuj ua rau lub duav thiab lub pob tw, yog li ua tiav cov Roll Recumbent stretch los ntawm kev ntxiv dag zog rau lub duav thiab kev txav mus los.
Tus Choj Pose tuaj yeem ua tiav cov Roll Recumbent stretch. Nws ntxiv dag zog rau lub duav extensors thiab sab nraub qaum, uas tuaj yeem txhim kho cov txiaj ntsig ntawm Roll Recumbent stretch los ntawm kev txhim kho tag nrho lub duav thiab qis rov qab lub zog thiab ruaj khov.

Cov ntawv cov tuam tsev muaj kev khiav Roll Recumbent Hip External Rotator thiab Hip Extensor Stretch

Recumbent Hip Stretch
Roll Hip Exercise
Hip External Rotator Workout
Roll Recumbent Hip Extensor
Hip Flexibility Roll Exercise
Recumbent Roll rau Hips
Hip Extensor Stretch nrog Yob
Roll Exercise rau Hip Health
Txhim kho lub duav nrog Roll Exercise
Recumbent Roll Hip Rotator Exercise.

Cov cuab yeej rau qhov kev ua si no

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