Standing Leg Up Adductor Stretch
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Standing Leg Up Adductor Stretch
Standing Leg Up Adductor Stretch yog ib qho kev tawm dag zog uas feem ntau tsom rau cov leeg adductor nyob rau hauv tus ncej puab sab hauv, pab txhim kho kev yooj yim thiab txo qhov kev pheej hmoo ntawm kev raug mob lossis raug mob. Nws yog ib qho kev tawm dag zog zoo tshaj plaws rau cov neeg ncaws pob, tshwj xeeb tshaj yog cov neeg khiav dej num thiab cov neeg koom nrog kev ua kis las uas xav tau kev txav mus los, nrog rau cov tib neeg nrhiav kev txhim kho lawv lub cev tag nrho lub zog thiab kev txav mus los. Cov neeg yuav xav koom nrog qhov kev tawm dag zog no txhawm rau txhim kho lawv cov kev ua kis las, txhawb lub cev kom zoo dua qub, thiab txhim kho kev ua haujlwm txhua hnub.
Qhia txog: Lub thibkis Step-by-Step Standing Leg Up Adductor Stretch
- Nqa koj sab xis thiab sab xis, tuav koj lub hauv caug ncaj thiab koj txhais ko taw flexed.
- Tuav qhov ncab li ntawm 20 mus rau 30 vib nas this, hnov qhov ncab hauv koj tus ncej puab sab hauv thiab lub duav.
- Maj mam txo koj txhais ceg rov qab mus rau qhov chaw pib.
- Rov ua cov txheej txheem nrog koj sab laug ceg, ua kom koj lub zog qeeb thiab tswj tau qhov zoo tshaj plaws stretch.
Nruab ntxaug ntawv Standing Leg Up Adductor Stretch
- Lifting Gradual: Nqa ib ceg mus rau sab, ua kom nws ncaj thiab koj cov ntiv taw taw rau pem hauv ntej. Qhov siab ntawm lub nqa yuav tsum xis nyob thiab nyob rau hauv koj qhov ntau ntawm kev txav. Tsis txhob ua yuam kev ntawm kev nqa koj txhais ceg siab dhau lawm uas tuaj yeem ua rau cov leeg mob lossis raug mob.
- Koom Nrog Core: Khaws koj lub hauv paus koom nrog thoob plaws qhov kev tawm dag zog. Qhov no yuav pab tswj koj qhov sib npaug thiab ruaj khov, thiab tseem ua rau kom muaj txiaj ntsig ntawm kev ncab. Ib qho yuam kev feem ntau yog kev tsis saib xyuas lub hauv paus, uas tuaj yeem ua rau tsis muaj kev ruaj ntseg thiab tsis muaj zog stretching.
- Slow and Steady: Ua lub stretch maj mam thiab nrog tswj. Tsis txhob txav los yog txav nrawm uas tuaj yeem ua rau raug mob. Kev ua tau zoo ntawm qhov kev tawm dag zog no
Standing Leg Up Adductor Stretch FAQs
Tuaj nov cuag Standing Leg Up Adductor Stretch?
Yog lawm, cov neeg pib tuaj yeem ua qhov Standing Leg Up Adductor Stretch exercise. Txawm li cas los xij, nws tseem ceeb heev uas yuav tsum nco ntsoov tias ib qho kev tawm dag zog tshiab yuav tsum tau ua nrog daim ntawv kom raug kom tsis txhob raug mob. Cov pib tshiab yuav tsum pib maj mam thiab maj mam nce qhov kev siv ntawm qhov ncab raws li lawv qhov kev hloov pauv tau zoo. Yog tias muaj mob lossis tsis xis nyob, lawv yuav tsum nres qhov kev tawm dag zog tam sim ntawd thiab sab laj nrog kws kho mob lossis kws kho lub cev.
Yuav ua li cas kev sau ntawv tso? Standing Leg Up Adductor Stretch?
- Supine Adductor Stretch: Hauv qhov kev hloov pauv no, koj pw ntawm koj lub nraub qaum, khoov koj lub hauv caug thiab tso koj ob txhais taw ua ke, maj mam cia koj lub hauv caug poob tawm mus rau sab kom ncab cov adductors.
- Sab dag Adductor Stretch: Qhov no suav nrog kev pw ntawm koj sab, ua kom koj txhais ceg hauv qab ncaj thiab khoov koj lub hauv caug sab saum toj, tom qab ntawd ncav cuag rov qab thiab tuav koj txhais ko taw sab saum toj kom ncab cov adductors.
- Npauj Npaim Adductor Stretch: Zoo ib yam li lub rooj zaum, qhov kev hloov pauv no suav nrog zaum nrog koj txhais taw ua ke thiab hauv caug sib nrug, tom qab ntawd leaning rau pem hauv ntej ntawm lub duav kom ncab cov adductors.
- Wide-Stance Adductor Stretch: Qhov kev hloov pauv no suav nrog sawv nrog koj txhais ko taw dav sib nrug, tom qab ntawd khoov ib lub hauv caug thiab leaning ntawm sab ntawd kom ncab cov adductors
Yuav ntawm li cas kev caij kab mob los tso tso Standing Leg Up Adductor Stretch?
- "Sumo Squats" yog lwm qhov kev tawm dag zog uas tuaj yeem txhim kho cov txiaj ntsig ntawm Standing Leg Up Adductor Stretch thaum lawv koom nrog cov leeg adductor nrog rau cov glutes thiab quads, txhawb nqa tag nrho lub cev qis zog thiab ruaj khov.
- "Hip Bridges" kuj tseem tuaj yeem ua ntxiv rau Sawv Cev Up Adductor Stretch los ntawm kev ntxiv dag zog rau cov glutes thiab hamstrings, uas tuaj yeem pab kom sib npaug lub zog thiab ua kom yooj yim ntawm koj cov leeg ncej puab thiab tiv thaiv kev raug mob.
Cov ntawv cov tuam tsev muaj kev khiav Standing Leg Up Adductor Stretch
- Lub cev hnyav hip exercise
- Standing Leg Up Stretch
- Adductor nqaij stretch
- Hip targeting exercises
- Lub cev hnyav ce rau lub duav
- Sawv ntsug rau cov leeg adductor
- Hip flexor lub cev hnyav ce
- Standing Leg Up Adductor workout
- Hip ntxiv dag zog
- Lub cev hnyav adductor stretch