Semitendinosus
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Semitendinosus
Kev tawm dag zog Semitendinosus feem ntau yog tsom rau cov leeg nqaij leeg, muab cov txiaj ntsig xws li txhim kho ceg ceg, sib npaug, thiab yoog raws. Nws yog qhov kev xaiv zoo tshaj plaws rau cov neeg ncaws pob, cov neeg nyiam kev tawm dag zog, thiab cov tib neeg tau txais kev kho lub cev. Cov neeg yuav xav koom nrog qhov kev tawm dag zog no txhawm rau txhim kho lawv lub cev qis, pab tiv thaiv kev raug mob, thiab txhawb nqa lub cev tag nrho.
Qhia txog: Lub thibkis Step-by-Step Semitendinosus
- Muab koj ob txhais ceg nyob rau hauv lub padded lever, kom ntseeg tau tias lub lever nyob rau saum koj lub luj tshib, thiab tuav sab tes ntawm lub tshuab rau kev txhawb nqa.
- Maj mam khoov koj lub hauv caug thiab rub koj lub luj taws ntawm koj lub pob tw, cog lus rau koj cov leeg nqaij thaum koj ua li ntawd.
- Tuav txoj hauj lwm no rau ib pliag, hnov qhov contraction hauv koj cov leeg.
- Maj mam rov qab koj ob txhais ceg mus rau qhov chaw pib, ua kom koj tswj tau txhua qhov kev txav los tiv thaiv kev raug mob.
Nruab ntxaug ntawv Semitendinosus
- Kev Ua Kom Zoo Tshaj Plaws: Qhov no yog qhov tseem ceeb ua ntej kev tawm dag zog, tab sis tshwj xeeb tshaj yog rau kev tawm dag zog hamstring uas tuaj yeem xav tau heev. Kev sov so zoo ua kom cov ntshav ntws mus rau cov leeg, txo qhov kev pheej hmoo ntawm kev raug mob.
- Daim Ntawv Kho Kom Zoo: Thaum ua kev tawm dag zog zoo li hamstring curls lossis deadlifts, tuav lub nraub qaum nruab nrab thiab tsis txhob tig koj nraub qaum. Qhov no yog ib qho yuam kev uas tuaj yeem ua rau raug mob. Xwb, pob khawm ntawm lub duav thiab ua kom koj lub hauv paus koom nrog.
- Tswj Kev txav: Tsis txhob jerky lossis nrawm nrawm. Qhov no yog ib qho yuam kev uas tuaj yeem ua rau cov leeg mob. Hloov chaw, ua txhua qhov kev txav mus qeeb, tswj hwm, tsom mus rau cov leeg nqaij thiab tso tawm.
- Progressive Overload: Txhawm rau kom tau txais txiaj ntsig zoo tshaj plaws ntawm kev tawm dag zog, maj mam nce qhov hnyav lossis ua haujlwm dhau sijhawm. Qhov no
Semitendinosus FAQs
Tuaj nov cuag Semitendinosus?
Yog lawm, cov neeg pib tuaj yeem ua qhov kev tawm dag zog Semitendinosus, uas yog tsom rau cov leeg nqaij leeg, suav nrog cov leeg semitendinosus. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tsum tau pib nrog lub teeb hnyav thiab maj mam nce ntxiv thaum lub zog thiab hloov tau yooj yim. Nws kuj tseem ceeb heev uas yuav tsum siv daim ntawv kom raug kom tsis txhob raug mob. Yog tias koj tshiab rau kev tawm dag zog, tej zaum koj yuav xav kom tus kws qhia lossis tus kws kho mob lub cev qhia koj los ntawm kev txav mus los kom ntseeg tau tias koj ua nws raug.
Yuav ua li cas kev sau ntawv tso? Semitendinosus?
- Semitendinosus tendon grafts feem ntau yog siv rau hauv cov txheej txheem xws li anterior cruciate ligament (ACL) reconstruction.
- Semitendinosus nqaij strain, tseem hu ua rub tawm hamstring, yog ib qho kev raug mob kis las.
- Semitendinosus tendinopathy hais txog qhov mob lossis degeneration hauv cov leeg.
- Semitendinosus leeg kua muag yog ib qho kev raug mob hnyav dua uas tuaj yeem tshwm sim thaum lub sijhawm ua haujlwm siab.
- Semitendinosus tendonitis yog ib qho mob uas cov leeg ua rau mob vim yog siv ntau dhau los yog mob.
Yuav ntawm li cas kev caij kab mob los tso tso Semitendinosus?
- Lunges yog lwm qhov kev tawm dag zog uas muaj txiaj ntsig zoo thaum lawv ua haujlwm ntawm cov leeg nqaij leeg, suav nrog Semitendinosus, los ntawm kev muab kev ncab thiab kev cog lus thaum lub sijhawm txav mus los, txhawb cov leeg nqaij thiab kev sib koom tes.
- Hamstring curls tshwj xeeb tshaj yog tsom rau Semitendinosus los ntawm kev cais cov leeg nqaij leeg, txhim kho lawv lub zog thiab kev ua siab ntev, uas tuaj yeem pab txhim kho tag nrho ceg ceg.
Cov ntawv cov tuam tsev muaj kev khiav Semitendinosus
- Bodyweight ncej puab ce
- Semitendinosus kev ua si
- Bodyweight exercises rau ncej puab
- Semitendinosus cov leeg nqaij
- Thigh ntxiv dag zog
- Lub cev hnyav Semitendinosus workout
- Kev tawm dag zog rau cov leeg Semitendinosus
- Thigh toning bodyweight exercises
- Strengthening Semitendinosus nrog lub cev hnyav
- Kev tawm dag zog lub cev kom muaj zog ncej puab.