Seated Leg Rais
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Seated Leg Rais
Lub Rooj Zaum Sawv yog ib qho kev tawm dag zog uas tsis muaj zog uas feem ntau tsom rau quadriceps thiab lub duav flexors, txhawb lub zog thiab yoog raws hauv lub cev. Nws yog ib qho kev tawm dag zog zoo tshaj plaws rau cov tib neeg ntawm txhua qib kev qoj ib ce, suav nrog cov pib tshiab thiab cov neeg muaj teeb meem kev txav mus los vim nws tuaj yeem ua tau thaum zaum. Qhov kev tawm dag zog no tshwj xeeb yog qhov muaj txiaj ntsig zoo rau cov neeg uas xav txhim kho ceg tawv, txhim kho kev sib npaug, thiab txhawb nqa lub cev zoo dua yam tsis muaj kev ntxhov siab rau cov pob qij txha.
Qhia txog: Lub thibkis Step-by-Step Seated Leg Rais
- Maj mam nqa ib txhais ceg ncaj nraim rau pem hauv ntej ntawm koj, ua kom koj lub hauv caug ncaj, thiab tuav rau ob peb feeb.
- Txo koj txhais ceg rov qab mus rau hauv pem teb hauv ib qho kev tswj xyuas.
- Rov ua qhov kev tawm dag zog no nrog rau lwm ceg.
- Txuas ntxiv hloov ob txhais ceg rau qhov xav tau ntawm tus lej reps lossis kom txog thaum koj pib qaug zog hauv koj cov leeg nqaij.
Nruab ntxaug ntawv Seated Leg Rais
- **Controlled Movement**: Ib qho yuam kev feem ntau yog ua qhov kev tawm dag zog sai dhau. Hloov chaw, tsa thiab txo koj txhais ceg qeeb thiab tswj tau. Qhov no yuav ua rau koj cov leeg zoo dua thiab txo qhov kev pheej hmoo ntawm kev raug mob.
- ** Koom Tes Cov Tub Ntxhais Hluas**: Thaum ua lub rooj zaum tsa ceg, xyuas kom koj cov leeg tseem ceeb. Qhov no yuav tsis tsuas yog pab tswj kev ruaj ntseg tab sis kuj txhim khu kev ua tau zoo ntawm kev tawm dag zog los ntawm kev ua haujlwm ntawm koj cov leeg abs thiab sab nraub qaum.
- **Tsis txhob overextending**: Tsis txhob nqa koj txhais ceg siab dhau. Koj lub hauv caug yuav tsum nyob ntawm lossis qis dua lub duav kom tsis txhob straining koj sab nraub qaum.
- ** Ua pa tsis tu ncua **: Nco ntsoov ua pa tsis tu ncua thoob plaws hauv
Seated Leg Rais FAQs
Tuaj nov cuag Seated Leg Rais?
Yog lawm, cov neeg pib tshiab tuaj yeem ua qhov Sead Leg Raise ce. Nws yog ib qho kev tawm dag zog yooj yim uas tuaj yeem ua tau txawm tias tsis muaj kev paub dhau los. Qhov kev tawm dag zog no feem ntau tsom rau cov leeg nqaij hauv plab plab thiab tuaj yeem yog qhov pib zoo rau cov neeg pib tshiab hauv lawv txoj kev qoj ib ce. Nco ntsoov pib qeeb thiab maj mam nce koj cov lus rov qab thaum koj lub zog thiab kev ua siab ntev txhim kho.
Yuav ua li cas kev sau ntawv tso? Seated Leg Rais?
- Weighted Seated Leg Raise: Qhov no suav nrog kev siv pob luj taws los yog pob tshuaj ntawm koj txhais taw los ntxiv kev tiv thaiv thiab ua rau muaj kev sib tw.
- Zaum ceg tsa nrog Twist: Hauv qhov kev hloov pauv no, koj ntxiv qhov twist ntawm lub duav, ua haujlwm ob lub duav flexors thiab oblique cov leeg.
- Seated Alternating Leg Rais: Qhov kev hloov pauv no suav nrog kev nqa ib ceg ntawm ib lub sijhawm hauv kev hloov pauv, uas tuaj yeem pab txhawb koj cov tub ntxhais thiab txhim kho kev sib npaug.
- Seated Leg Rais nrog Band: Qhov no suav nrog kev siv cov hlua tiv thaiv ib ncig ntawm koj txhais taw, uas ua rau kom muaj zog thiab ua haujlwm rau cov leeg.
Yuav ntawm li cas kev caij kab mob los tso tso Seated Leg Rais?
- Glute Bridges ua haujlwm zoo nrog Seated Leg Raises raws li lawv lub hom phiaj ntawm hamstrings thiab glutes, cov leeg uas tsis yog qhov tseem ceeb thaum lub sij hawm Seated Leg Raises, muab kev sib npaug ntawm lub cev qis dua.
- Calf Raises yog ib qho zoo ntxiv rau Seated Leg Raises li niaj zaus raws li lawv tshwj xeeb rau cov leeg nqaij ntshiv, ntxiv rau tus ncej puab thiab lub duav kom pom tseeb ntawm Seated Leg Raises thiab ua kom muaj kev tawm dag zog hauv lub cev.
Cov ntawv cov tuam tsev muaj kev khiav Seated Leg Rais
- Lub cev hnyav ceg ce
- Hips workout tom tsev
- Kev cob qhia lub duav
- Seated ceg tsa routine
- Bodyweight exercises rau lub duav
- Strengthening waistline workouts
- Zaum ce rau lub cev qis
- Leg tsa ce rau lub duav
- Bodyweight workout rau lub duav
- Hauv tsev zaum ceg tsa.