Roll Recumbent Hip External Rotator thiab Hip Extensor Stretch
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Roll Recumbent Hip External Rotator thiab Hip Extensor Stretch
Roll Recumbent Hip External Rotator thiab Hip Extensor Stretch yog ib qho kev tawm dag zog zoo tsim los txhim kho lub duav mus thiab yoog raws, tshwj xeeb tshaj yog tsom rau lub duav sab nraud rotators thiab extensors. Nws yog ib lub sijhawm zoo rau cov neeg ncaws pob, cov neeg nyiam kev tawm dag zog, lossis ib tus neeg muaj kev nruj lossis tsis xis nyob hauv lawv lub duav. Los ntawm kev koom nrog qhov kev ncab no rau hauv lawv cov kev tawm dag zog, cov tib neeg tuaj yeem txhim kho lawv txoj kev txav, txo qhov kev pheej hmoo ntawm kev raug mob, thiab txhim kho lawv cov kev ua tau zoo tag nrho hauv ntau yam kev ua ub no.
Qhia txog: Lub thibkis Step-by-Step Roll Recumbent Hip External Rotator thiab Hip Extensor Stretch
- Khoov koj lub hauv caug thiab tso koj txhais taw ncaj nraim rau hauv pem teb, hip-dav sib nrug.
- Maj mam tsa koj txhais ko taw thiab tso koj pob taws sab xis ntawm koj lub hauv caug sab laug, tsim ib daim duab plaub nrog koj ob txhais ceg.
- Tuav koj tus ncej puab sab laug nrog ob txhais tes thiab maj mam rub nws ntawm koj lub hauv siab, thaum tuav koj lub hauv caug sab xis thawb tawm sab nraud. Koj yuav tsum hnov qhov ncab ntawm koj lub duav sab xis thiab lub pob tw.
- Tuav txoj hauj lwm no li 20-30 vib nas this, ces maj mam tso thiab hloov sab mus ncab lwm lub duav. Rov ua qhov kev tawm dag zog no 2-3 zaug ntawm txhua sab.
Nruab ntxaug ntawv Roll Recumbent Hip External Rotator thiab Hip Extensor Stretch
- Kev Ua Kom Zoo: Hla koj pob taws sab xis hla koj lub hauv caug sab laug. Tom qab ntawd, tuav koj tus ncej puab sab laug thiab maj mam rub nws ntawm koj lub hauv siab. Koj yuav tsum xav tias qhov ncab ntawm koj lub duav sab xis thiab glute. Nco ntsoov kom tsis txhob rub hnyav dhau los yog nrawm dhau vim qhov no tuaj yeem ua rau koj cov leeg.
- Kev ua pa: Nws yog ib qho tseem ceeb uas yuav tsum tau ua kom ruaj khov thiab tswj ua pa thoob plaws hauv kev tawm dag zog. Inhale thaum koj pib ncab thiab exhale thaum koj rub koj tus ncej puab los ze zog. Tuav koj cov pa los yog ua pa tsis zoo tuaj yeem ua rau muaj kev ntxhov siab hauv koj lub cev, txo cov txiaj ntsig ntawm kev ncab.
- Symmetry: Nco ntsoov ua qhov ncab ntawm ob sab kom muaj kev sib npaug hauv koj lub cev. Tom qab ncab koj lub duav sab xis
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 tuaj yeem ua Roll Recumbent Hip External Rotator thiab Hip Extensor Stretch exercise. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tau pib maj mam thiab xyuas kom zoo kom tsis txhob raug mob. Tej zaum nws yuav pab tau kom muaj tus kws qhia tus kheej lossis tus kws kho mob lub cev qhia koj txog kev tawm dag zog thaum xub thawj. Nov yog ib txoj hauv kev yooj yim los ua qhov kev tawm dag zog no: 1. Puag koj lub nraub qaum thiab khoov ob lub hauv caug nrog koj txhais taw ncaj nraim rau hauv pem teb. 2. Muab ib daim phuam me me los yog ua npuas ncauj rau hauv qab koj lub duav. 3. Hla koj pob taws sab xis hla koj lub hauv caug sab laug. 4. Maj mam nias koj lub hauv caug kom deb ntawm koj mus txog thaum muaj qhov ncab ntawm koj sab xis. 5. Tuav rau 30 vib nas this, ces hloov sab. Nco ntsoov, txhua tus yoog raws thiab qib zog sib txawv. Yog tias koj hnov mob lossis tsis xis nyob, nres qhov kev tawm dag zog tam sim ntawd thiab sab laj nrog tus kws kho mob.
Yuav ua li cas kev sau ntawv tso? Roll Recumbent Hip External Rotator thiab Hip Extensor Stretch?
- Lub Pob Tawb Sab Nraud Sab Nraud thiab Lub Hlwb Extensor Stretch, qhov chaw koj sawv ntsug, hla ib pob taws ntawm lub hauv caug sab nraud, thiab maj mam zaum thaum tuav koj nraub qaum ncaj.
- Lub Ncauj Npog Sab Nraud Rotator thiab Hip Extensor Stretch, qhov chaw koj pw ntawm koj lub nraub qaum, hla ib pob luj taws hla lub hauv caug sab nraud, thiab rub cov ceg uas tsis tau hla ntawm koj lub hauv siab.
- Lub Yoga Pigeon Pose, qhov twg koj pib nyob rau hauv ib tug plank txoj hauj lwm, nqa ib lub hauv caug rau pem hauv ntej muab tso rau hauv qab koj lub dab teg nrog rau lwm yam ceg txuas rau tom qab, thiab lean rau pem hauv ntej kom ncab.
- Lub Supine Figure-4 Stretch, qhov twg koj pw ntawm koj lub nraub qaum, hla ib pob luj taws hla lub hauv caug rov qab thiab rub lub ceg tsis sib haum ntawm koj lub hauv siab siv koj txhais tes lossis pluaj.
Yuav ntawm li cas kev caij kab mob los tso tso Roll Recumbent Hip External Rotator thiab Hip Extensor Stretch?
- Tus Choj Glute: Qhov kev tawm dag zog no ua tiav cov Roll Recumbent Hip Sab Nraud Rotator thiab Hip Extensor stretch raws li nws feem ntau tsom rau lub duav extensors, tshwj xeeb tshaj yog gluteus maximus. Los ntawm kev ntxiv dag zog rau cov leeg no, nws tuaj yeem txhim kho cov txiaj ntsig ntawm kev ncab thiab ntxiv txhim kho lub duav ua haujlwm thiab ruaj khov.
- Tus Pigeon Pose: Qhov no yoga pose yog qhov sib sib zog nqus hip stretch uas tsom rau sab nraud rotators thiab lub duav extensors, zoo ib yam li Roll Recumbent stretch. Nws txhawb txoj kev ncab los ntawm kev muab cov qib sib sib zog nqus ntawm kev ncab, uas tuaj yeem pab ua kom yooj yim thiab ntau yam ntawm cov lus tsa suab hauv lub duav.
Cov ntawv cov tuam tsev muaj kev khiav Roll Recumbent Hip External Rotator thiab Hip Extensor Stretch
- Hip Extensor Stretch Exercise
- Roll Recumbent Hip Exercise
- Hip External Rotator Workout
- Roll Stretch rau lub duav
- Recumbent Hip Stretch
- Hip Extensor thiab Rotator Exercise
- Roll Recumbent Hip Rotator Stretch
- Kev tawm dag zog rau Hip Extensors thiab Rotators
- Roll Method rau Hip Stretching
- Recumbent Exercise rau Hip Flexibility
Cov cuab yeej rau qhov kev ua si no
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