Rov qab thiab Forth Kauj ruam

• Nqeeb Ib hli: "MI shi yeej kev cai ntawv tso caij los sis tseem muag."
• Cov khoom siv: cua licas de kev txhij

Introduction rau tso Rov qab thiab Forth Kauj ruam

Lub Back Thiab Forth Kauj Ruam yog ib qho kev ua haujlwm uas tsis tshua muaj kev cuam tshuam cardio uas ua rau lub cev qis dua, txhim kho kev sib npaug, thiab txhawb nqa tag nrho lub zog. Qhov kev tawm dag zog no yog qhov zoo tagnrho rau cov tib neeg ntawm txhua qib kev qoj ib ce, suav nrog cov neeg pib tshiab, vim nws tuaj yeem hloov kho tau yooj yim kom phim ib tus peev xwm thiab maj mam nce ntxiv. Cov tib neeg yuav xav koom nrog qhov kev tawm dag zog no rau hauv lawv txoj haujlwm niaj hnub txhawm rau txhim kho cov hlab plawv kev noj qab haus huv, ntxiv dag zog rau cov leeg nqaij, thiab txhim kho lawv txoj kev sib koom tes thiab yoog raws yam tsis muaj kev cuam tshuam ntau dhau ntawm lawv cov pob qij txha.

Qhia txog: Lub thibkis Step-by-Step Rov qab thiab Forth Kauj ruam

• Kauj ruam rau pem hauv ntej nrog koj sab xis ko taw, tuav koj txhais ko taw laug nyob rau hauv qhov chaw.
• Khoov ob lub hauv caug mus rau lub kaum sab xis 90-degree, ua kom koj lub hauv caug ncaj nraim saum koj pob taws sab xis thiab koj lub hauv caug sab laug hovering saum pem teb.
• Tshem tawm nrog koj txhais ko taw thiab rov qab mus rau qhov chaw pib.
• Rov ua cov kauj ruam no, lub sijhawm no nce mus rau pem hauv ntej nrog koj txhais ko taw laug. Txuas ntxiv hloov ntawm koj sab xis thiab sab laug ko taw rau lub sijhawm ua haujlwm.

Nruab ntxaug ntawv Rov qab thiab Forth Kauj ruam

• Kho Ko Taw Qhov Chaw: Muab koj txhais taw hip-dav sib nrug. Thaum taug kev rov qab, xyuas kom koj txhais ko taw tsaws ncaj nraim tom qab koj txhais ko taw, tsis tawm mus rau sab. Qhov no yuav pab tswj kev sib npaug thiab tiv thaiv kev raug mob.
• Koom Nrog Koj Cov Tub Ntxhais: Kev koom nrog koj cov leeg nqaij tseem ceeb yog qhov tseem ceeb ntawm kev tswj hwm kev sib npaug thiab kev ruaj ntseg thaum lub sijhawm ua haujlwm no. Nws tsis tsuas yog pab ua qhov kev tawm dag zog kom zoo tab sis tseem tiv thaiv koj sab nraub qaum los ntawm kev ntxhov siab tsis txaus.
• Tswj Kev txav: Tsis txhob maj nrawm ntawm cov kauj ruam. Txhua lub zog yuav tsum tau qeeb thiab tswj kom muaj txiaj ntsig zoo ntawm kev tawm dag zog thiab tiv thaiv kev raug mob.
• Warm-Up: Tsis txhob hla lub warm-up. Ua ntej pib nrog Kauj Ruam Rov Qab thiab Forth, ua

Rov qab thiab Forth Kauj ruam FAQs

Tuaj nov cuag Rov qab thiab Forth Kauj ruam?

Yog lawm, cov neeg pib tshiab tuaj yeem ua qhov Back And Forth Step ce. Nws yog ib qho kev tawm dag zog yooj yim uas pab txhim kho kev sib npaug, kev sib koom tes, thiab lub plawv dhia. Txawm li cas los xij, zoo li nrog ib qho kev tawm dag zog tshiab, nws yog ib qho tseem ceeb uas yuav tau pib qeeb thiab maj mam nce ntxiv thaum koj qib kev qoj ib ce txhim kho. Yog tias koj muaj kev txhawj xeeb txog kev noj qab haus huv, nws yog ib lub tswv yim zoo los sab laj nrog ib tus kws kho mob lossis tus kws qhia kev noj qab haus huv uas muaj ntawv pov thawj ua ntej pib qhov kev tawm dag zog tshiab.

Yuav ua li cas kev sau ntawv tso? Rov qab thiab Forth Kauj ruam?

• Lub Thawv Kauj Ruam yog qhov kev hloov pauv uas koj nce mus rau pem hauv ntej, mus rau sab, rov qab, thiab tom qab ntawd mus rau sab nraud hauv lub thawv qauv, tsis yog rov qab los.
• Lub Grapevine Kauj Ruam, tseem hu ua "kauj ruam tom qab" kauj ruam, suav nrog kev nce mus rau sab, nce mus rau lwm tus ko taw tom qab, nqis mus rau sab dua, thiab tom qab ntawd ntxiv ob txhais ko taw pem hauv ntej.
• Cov kauj ruam Zigzag yog qhov hloov pauv uas koj nce mus rau pem hauv ntej thiab diagonally mus rau sab xis, tom qab ntawd rov qab thiab diagonally mus rau sab laug, tsim cov qauv zigzag.
• Lub Pivot Kauj Ruam suav nrog kev nce mus rau pem hauv ntej, pivoting ntawm ko taw kom tig mus, thiab tom qab ntawd rov qab mus rau qhov chaw pib.

Yuav ntawm li cas kev caij kab mob los tso tso Rov qab thiab Forth Kauj ruam?

• "High Knees" tuaj yeem ua tiav cov Back Thiab Forth Kauj Ruam vim tias nws tsis yog tsuas yog muab kev ua haujlwm ntawm lub plawv, tab sis kuj tseem txhim kho lub cev qis zog thiab agility, zoo ib yam li cov qauv kev txav mus los hauv Back Thiab Forth Step.
• "Squats" yog ib qho zoo ntxiv rau Back Thiab Forth Kauj Ruam raws li lawv lub hom phiaj tib cov leeg nqaij (quads, hamstrings, thiab glutes), thiab cov lus rov qab nce thiab nqis tuaj yeem txhim kho koj qhov sib npaug thiab kev sib koom ua ke, uas yog qhov tseem ceeb rau Rov Qab Thiab Forth Step exercise.