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Rov qab Hyper on Flat Bench

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Nqeeb Ib hliThia muaj tub ntsuab tsab mob, o-Hips.
Cov khoom sivcua licas de kev txhij
Ib tej VajGluteus Maximus
Ib tej Vaj themHamstrings
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Ntawm sijhawv cov koom tes tawv paub

Introduction rau tso Rov qab Hyper on Flat Bench

Qhov Rov Qab Hyper on Flat Bench yog ib qho kev tawm dag zog lub cev qis uas feem ntau tsom rau glutes thiab sab nraub qaum, pab txhawb cov cheeb tsam no thiab txhim kho lub cev tag nrho. Qhov kev tawm dag zog no tsim nyog rau ob qho tib si pib thiab cov neeg ncaws pob siab, vim nws tuaj yeem hloov kho raws li tus neeg muaj zog. Cov neeg tuaj yeem xav koom nrog qhov kev tawm dag zog no rau hauv lawv txoj haujlwm niaj hnub rau nws cov txiaj ntsig hauv kev txhim kho lub zog tseem ceeb, txhim kho lub cev, thiab txo qhov kev pheej hmoo ntawm kev raug mob hauv qab.

Qhia txog: Lub thibkis Step-by-Step Rov qab Hyper on Flat Bench

  • Nthuav tuav ob sab los yog pem hauv ntej ntawm lub rooj ntev zaum kom ruaj khov, ua kom koj lub cev sab sauv ncaj thiab ua raws li koj lub duav.
  • Maj mam nqa koj ob txhais ceg nce siab kom siab li qhov koj tuaj yeem ua tau, ua kom lawv ncaj thiab ua ke, kom txog thaum lawv sib npaug los yog me ntsis saum toj mus rau hauv pem teb.
  • Tuav txoj hauj lwm no rau ib pliag, xyuas kom nyem koj cov glutes nyob rau sab saum toj ntawm lub zog.
  • Maj mam txo koj ob txhais ceg rov qab mus rau qhov chaw pib, ua kom muaj kev tswj hwm thiab tsis txhob cia lawv poob sai. Rov ua qhov kev tawm dag zog rau koj qhov xav tau ntawm tus lej ntawm cov teeb tsa thiab reps.

Nruab ntxaug ntawv Rov qab Hyper on Flat Bench

  • Tswj Koj Lub Zog: Ib qho yuam kev feem ntau yog siv lub zog los yog ua qhov kev tawm dag zog sai heev. Qhov no tuaj yeem ua rau qis qis rov qab. Hloov chaw, tsom rau kev tswj koj lub zog, nqa thiab txo koj ob txhais ceg maj mam thiab txhob txwm tshaj tawm.
  • Koom Nrog Koj Cov Tub Ntxhais: Lwm cov lus qhia tseem ceeb yog kom koom nrog koj lub hauv paus thoob plaws hauv kev tawm dag zog. Qhov no yuav tsis tsuas yog pab tiv thaiv koj lub nraub qaum, tab sis kuj yuav ua rau kom muaj txiaj ntsig ntawm kev tawm dag zog.
  • Tsis txhob Hyperextension: Thaum nqa koj ob txhais ceg, ceev faj tsis txhob hyperextend koj nraub qaum. Koj ob txhais ceg yuav tsum nqa kom txog thaum lawv nyob hauv txoj kab nrog koj lub cev, tab sis tsis dhau qhov no. Hyperextension tuaj yeem ua rau mob nraub qaum.
  • Ua pa tsis tu ncua: Tsis txhob tuav koj ua pa thaum lub sijhawm ua haujlwm. Xyuas kom meej

Rov qab Hyper on Flat Bench FAQs

Tuaj nov cuag Rov qab Hyper on Flat Bench?

Yog lawm, cov neeg pib tuaj yeem ua qhov Reverse Hyper on Flat Bench ce, tab sis lawv yuav tsum tau ceev faj siv daim ntawv kom tsis txhob raug mob. Nws yog ib qho tseem ceeb uas yuav tau pib nrog lub teeb yuag lossis tsis muaj qhov hnyav tag nrho kom tau txais kev txav mus los. Qhov kev tawm dag zog no feem ntau tsom rau sab nraub qaum, glutes, thiab hamstrings. Nws yog ib txwm pom zoo kom muaj tus kws qhia lossis tus neeg paub txog coj tus pib los ntawm kev tawm dag zog tshiab kom ntseeg tau tias lawv ua tiav raug.

Yuav ua li cas kev sau ntawv tso? Rov qab Hyper on Flat Bench?

  • Rov qab Hyper nrog Resistance Bands ntawm lub rooj ntev zaum: Hauv qhov kev hloov pauv no, ib qho kev tiv thaiv band yog siv los ntxiv ib qho kev nyuaj ntxiv, muab kev nruam nruam thoob plaws hauv lub zog.
  • Weighted Reverse Hyper on Flat Bench: Qhov kev hloov pauv no suav nrog kev siv pob luj taws los yog lub dumbbell tuav ntawm ko taw kom ua rau muaj kev tawm tsam thiab tawm tsam cov glutes thiab cov leeg nraub qaum ntxiv.
  • Stability Ball Reverse Hyper on Flat Bench: Qhov kev hloov pauv no suav nrog kev siv lub pob ruaj khov tso rau ntawm lub rooj zaum tiaj tus, uas tuaj yeem pab txhawb cov leeg nqaij ntau dua thiab txhim kho kev sib npaug thiab ruaj khov.
  • Elevated Feet Reverse Hyper on Flat Bench: Hauv qhov kev hloov pauv no, ob txhais taw tau nce siab siv cov kauj ruam lossis lub thawv, uas tuaj yeem ua rau ntau qhov kev tawm dag zog thiab kev siv zog ntawm kev tawm dag zog.

Yuav ntawm li cas kev caij kab mob los tso tso Rov qab Hyper on Flat Bench?

  • Glute Bridges kuj ntxiv rau Reverse Hyper on Flat Bench vim tias lawv tsom mus rau cov saw tom qab (glutes, hamstrings, thiab sab nraub qaum), txhim kho cov txiaj ntsig ntawm kev rov qab ua kom rov qab los ntawm kev ua kom glute thiab lub duav txuas ntxiv.
  • Planks yog ib qho zoo ntxiv rau Reverse Hyper on Flat Bench raws li lawv txhim khu kev ruaj ntseg thiab lub zog, uas yog qhov tsim nyog rau kev tuav cov ntawv kom zoo thiab sib npaug thaum lub sij hawm thim rov qab.

Cov ntawv cov tuam tsev muaj kev khiav Rov qab Hyper on Flat Bench

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