Roll Up
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Roll Up
Roll Up yog ib qho txiaj ntsig Pilates kev tawm dag zog uas ntxiv dag zog rau lub hauv paus, txhim kho kev yoog raws, thiab txhim kho tus txha caj qaum. Nws yog qhov tshwj xeeb tshaj yog rau cov tib neeg uas nrhiav kev txhim kho lawv lub cev, lub zog tseem ceeb, thiab kev tswj lub cev tag nrho. Qhov kev tawm dag zog no yog qhov tsim nyog raws li nws tsis yog tsuas yog tones lub plab cov leeg xwb tab sis kuj pab txo qis qhov mob rov qab thiab txhim kho lub cev sib npaug.
Qhia txog: Lub thibkis Step-by-Step Roll Up
- Ua pa tob tob thiab thaum koj exhale, pib curl koj lub cev, pib nrog koj lub taub hau, ces koj lub caj dab thiab lub xub pwg nyom, koom nrog koj cov leeg hauv plab thaum koj mus.
- Txuas ntxiv dov, vertebra los ntawm vertebra, thaum ua kom koj txhais tes ncab tawm ntawm koj xub ntiag, kom txog thaum koj zaum ncaj nrog koj nraub qaum.
- Nyob rau sab saum toj ntawm lub zog, ncav mus rau pem hauv ntej ntawm koj cov ntiv taw, ua kom koj nraub qaum ncaj thiab koj lub plab cov leeg.
- Maj mam yob rov qab mus rau qhov chaw pib, thim rov qab lub zog thiab tswj koj lub cev thoob plaws hauv kev tawm dag zog. Rov ua qhov kev tawm dag zog ntau zaus raws li pom zoo.
Nruab ntxaug ntawv Roll Up
- Daim Ntawv Tsim Nyog: Feem ntau yuam kev hauv Roll Up ce yog tsis tuav ib daim ntawv kom raug. Xyuas kom koj lub nraub qaum ncaj thiab koj lub hauv paus tau koom nrog txhua qhov kev tawm dag zog. Nws tsis yog hais txog sai npaum li cas koj tuaj yeem ua qhov kev tawm dag zog, tab sis koj tuav koj daim ntawv zoo npaum li cas.
- Tswj Koj Cov Lus Nug: Tsis txhob maj nrawm los ntawm kev txav mus los. Dov maj mam, vertebra los ntawm vertebra, thiab nco ntsoov tswj koj lub zog thaum koj yob rov qab. Qhov no yuav pab txhawb koj lub hauv paus zoo dua thiab yuav tiv thaiv kom tsis txhob muaj teeb meem ntawm koj nraub qaum.
- Kev ua pa: Ua pa thaum koj pib dov, thiab ua pa tawm thaum koj rov qab los. Ua pa kom zoo yog qhov tseem ceeb hauv txhua qhov kev tawm dag zog, thiab nws kuj tseem pab txhawb koj cov leeg nqaij zoo. 5
Roll Up FAQs
Tuaj nov cuag Roll Up?
Yog lawm, cov neeg pib tuaj yeem ua Roll Up ce, tab sis nws yuav nyuaj vim nws yuav tsum muaj qhov zoo ntawm lub zog tseem ceeb. Nws yog ib qho tseem ceeb kom pib qeeb thiab tsom mus rau daim ntawv. Yog tias nws nyuaj dhau, muaj kev hloov kho thiab kev tawm dag zog yooj yim uas lawv tuaj yeem pib nrog los tsim lawv lub zog tseem ceeb. Raws li nrog txhua qhov kev tawm dag zog tshiab, nws yog ib qho tseem ceeb uas yuav tau sab laj nrog tus kws kho mob kom paub meej tias nws tau ua tiav thiab nyab xeeb.
Yuav ua li cas kev sau ntawv tso? Roll Up?
- Lub Yoga Roll Up pib los ntawm ib qho chaw sawv ntsug, khoov ntawm lub duav kom kov hauv pem teb, ces maj mam dov li ib lub vertebra ib zaug.
- Lub Barbell Roll Up yog ib qho kev tawm dag zog uas koj pw ntawm koj lub nraub qaum nrog lub barbell thiab dov mus rau qhov chaw zaum.
- Lub Swiss Ball Roll Up suav nrog kev siv lub pob qoj ib ce los ntxiv qhov kev sib tw ntxiv rau cov tsoos dov.
- Lub Ib Nrab Roll Up yog ib qho kev hloov kho ntawm cov classic yob uas koj tsuas yog tuaj txog ib nrab, ua kom yooj yim rau cov pib tshiab lossis cov uas muaj teeb meem hauv qab.
Yuav ntawm li cas kev caij kab mob los tso tso Roll Up?
- Ob Chav Leg Stretch yog lwm qhov kev tawm dag zog uas txhawb nqa Roll Up, raws li nws tseem tsom mus rau cov leeg nqaij hauv plab thaum tseem txhawb nqa kev hloov pauv thiab kev tswj hwm, cov txiaj ntsig xav tau rau kev ua tiav ntawm Roll Up.
- Kev tawm dag zog Scissor kuj ntxiv rau Roll Up vim nws ua haujlwm ntawm cov leeg hauv plab thiab lub duav flexors, muab lub zog thiab yoog raws qhov tsim nyog los ua Roll Up nrog daim ntawv kom zoo thiab yooj yim.
Cov ntawv cov tuam tsev muaj kev khiav Roll Up
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- Roll Up workout
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