Sab dag Hip Adduction
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Sab dag Hip Adduction
Sab Qab Zib Hip Adduction yog ib qho kev tawm dag zog uas txhawb nqa cov leeg hauv plab thiab txhim kho lub duav ruaj khov. Nws tsim nyog rau cov neeg ncaws pob, cov neeg nyiam kev tawm dag zog, lossis ib tus neeg tab tom nrhiav los txhim kho lawv lub cev qis zog thiab sib npaug. Kev koom tes nrog qhov kev tawm dag zog no rau hauv koj txoj haujlwm niaj hnub tuaj yeem pab tiv thaiv kev raug mob, txhim kho kev ua kis las, thiab pab txhawb rau tag nrho lub cev kev sib raug zoo thiab lub cev.
Qhia txog: Lub thibkis Step-by-Step Sab dag Hip Adduction
- So koj lub taub hau ntawm koj txhais caj npab hauv qab thiab tso koj txhais tes saum toj rau hauv pem teb pem hauv ntej ntawm koj lub hauv siab kom sib npaug.
- Nqa koj ob txhais ceg me ntsis, ces tsa koj txhais ceg hauv qab ntawm pem teb, ua kom nws ncaj.
- Maj mam txo koj cov ceg hauv qab rov qab mus rau hauv av, kom ntseeg tau tias tswj kev txav mus los tsis txhob cia nws poob.
- Rov ua qhov kev txav no rau ntau qhov kev rov ua dua, tom qab ntawd hloov mus rau lwm sab thiab ua tib yam ntawm cov lus rov qab nrog rau lwm ceg.
Nruab ntxaug ntawv Sab dag Hip Adduction
- Tswj Movement: Ib qho yuam kev feem ntau yog rushing los ntawm kev txav. Nco ntsoov nqa thiab txo koj txhais ceg kom qeeb, tswj tau. Qhov no tsis yog tsuas yog tiv thaiv kev nyuaj siab tab sis kuj ua kom ntseeg tau tias koj cov leeg muaj kev koom nrog thoob plaws hauv kev tawm dag zog.
- Koom Nrog Core: Thaum lub hom phiaj ntawm kev tawm dag zog yog nyob rau ntawm cov leeg adductor, nws tseem ceeb heev rau kev koom nrog koj lub hauv paus. Qhov no muab kev ruaj ntseg, pab tswj kom zoo, thiab txhim kho tag nrho cov txiaj ntsig ntawm kev tawm dag zog.
- Zam Txim Siab: Lwm qhov yuam kev yog nqa ceg siab dhau. Qhov no tuaj yeem ua rau koj lub duav thiab nraub qaum. Lub hom phiaj tsis yog nqa koj txhais ceg
Sab dag Hip Adduction FAQs
Tuaj nov cuag Sab dag Hip Adduction?
Yog lawm, cov pib tshiab tuaj yeem ua qhov Side Lying Hip Adduction ce. Nws yog ib qho kev tawm dag zog yooj yim thiab ua tau zoo los ntxiv dag zog rau sab hauv ncej puab thiab lub duav cov leeg. Txawm li cas los xij, ib yam li ib qho kev tawm dag zog tshiab, nws tseem ceeb heev uas yuav tsum tau pib maj mam thiab maj mam nce ntxiv kom tsis txhob raug mob. Yog tias koj hnov qhov tsis xis nyob lossis mob thaum lub sijhawm ua haujlwm, nres tam sim ntawd thiab sab laj nrog kws kho mob lossis tus kws kho lub cev.
Yuav ua li cas kev sau ntawv tso? Sab dag Hip Adduction?
- Elevated Side Lying Hip Adduction: Hauv qhov kev hloov pauv no, sab ceg qis yog nce siab ntawm ib kauj ruam lossis lub platform, ua rau ntau qhov kev tawm dag zog thiab kev siv zog ntawm kev tawm dag zog.
- Nyhav Sab Nraud Ncauj Ncauj Ntxiv: Qhov kev hloov pauv no suav nrog tuav lub dumbbell lossis hnyav ntawm koj txhais ceg ua haujlwm, ua rau muaj kev tawm tsam thiab siv zog ntawm kev tawm dag zog.
- Pilates Side Lying Hip Adduction: Qhov kev hloov pauv no suav nrog Pilates cov hauv paus ntsiab lus, tsom mus rau qeeb, tswj kev txav thiab kev koom tes tseem ceeb.
- Side Lying Hip Adduction nrog Pob Tawb Nyhav: Qhov kev hloov pauv no suav nrog kev hnav pob taws hnyav, muab kev tiv thaiv tsis tu ncua thoob plaws hauv kev tawm dag zog thiab ua kom nws siv zog.
Yuav ntawm li cas kev caij kab mob los tso tso Sab dag Hip Adduction?
- Clamshells: Clamshells tau txais txiaj ntsig zoo vim tias lawv tsom rau ob qho tib si hip abductors thiab adductors. Qhov no tuaj yeem pab kom sib npaug ntawm cov leeg nqaij ntawm ob sab ntawm lub duav, ua kom tiav cov haujlwm ua tiav hauv Side Lying Hip Adduction los ntawm kev ua kom cov leeg pob txha muaj zog sib npaug.
- Squats: Squats yog ib qho kev tawm dag zog uas ua haujlwm ntau yam ntawm lub cev nqaij daim tawv nrog rau cov adductors. Kev sib koom ua ke squats tuaj yeem pab ua kom lub zog tag nrho thiab kev ua siab ntev ntawm cov leeg adductor, uas tuaj yeem txhim kho kev ua tau zoo thiab kev ua haujlwm ntawm Side Lying Hip Adduction.
Cov ntawv cov tuam tsev muaj kev khiav Sab dag Hip Adduction
- Bodyweight hip exercises
- Sab dag adduction workouts
- Hip ntxiv dag zog
- Bodyweight exercises rau lub duav
- Side Lying Hip Adduction txheej txheem
- Home workouts rau hip adduction
- Kev tawm dag zog rau cov leeg pob txha
- Bodyweight hip adduction exercises
- Side dag ce rau lub duav
- Strengthening ce rau hip adduction