Standing Raised Leg Hip Adductor Stretch
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Standing Raised Leg Hip Adductor Stretch
Standing Raised Leg Hip Adductor Stretch yog ib qho kev tawm dag zog zoo uas feem ntau tsom rau lub duav adductors, txhim kho kev yooj yim thiab lub zog nyob rau hauv lub duav thiab puab tais. Nws yog qhov kev xaiv zoo tshaj plaws rau cov neeg ncaws pob, tshwj xeeb tshaj yog cov neeg khiav dej num thiab cov neeg koom nrog hauv kev ua si uas xav tau kev txav mus los, nrog rau cov tib neeg nrhiav kev txhim kho lawv lub cev qis thiab tiv thaiv kev raug mob. Kev koom ua ke qhov kev ncab no rau hauv koj qhov niaj hnub tuaj yeem pab txhim kho kev ua haujlwm, txo qhov kev pheej hmoo ntawm kev mob thiab raug mob, thiab pab txhawb rau tag nrho lub cev kev noj qab haus huv.
Qhia txog: Lub thibkis Step-by-Step Standing Raised Leg Hip Adductor Stretch
- Maj mam nqa koj ob txhais ceg mus rau sab, ua kom koj lub hauv caug ncaj thiab koj cov ntiv taw taw rau pem hauv ntej.
- Tuav txoj hauj lwm tsa rau li 20 mus rau 30 vib nas this, hnov qhov ncab ntawm sab hauv ncej puab ntawm koj txhais ceg.
- Txo koj ob txhais ceg rov qab mus rau qhov chaw pib hauv kev tswj hwm.
- Rov ua cov txheej txheem tib yam nrog koj txhais ceg sab laug kom tiav ib txheej.
Nruab ntxaug ntawv Standing Raised Leg Hip Adductor Stretch
- Txoj Cai Ncaj Ncees: Sawv siab thiab ua kom koj lub nraub qaum ncaj thaum ua qhov kev ncab no. Tsis txhob tig mus rau pem hauv ntej lossis rov qab vim qhov no tuaj yeem ua rau tsis tsim nyog rau koj nraub qaum. Khaws koj txhais ceg me ntsis khoov kom muaj kev sib npaug.
- Maj mam nce: Pib nrog koj txhais ceg ntawm qhov siab uas haum rau koj. Maj mam nce qhov siab raws li koj qhov yooj yim dua. Tsis txhob nqa koj txhais ceg siab dhau sai vim qhov no tuaj yeem ua rau cov leeg mob.
- Tuav thiab ua pa: Tuav lub ncab rau 15-30 vib nas this thiab nco ntsoov ua pa. Ua pa pab xa cov pa oxygen rau koj cov leeg, uas tuaj yeem pab lawv ncab zoo dua. Tsis txhob tuav koj ua pa vim qhov no tuaj yeem ua rau koj cov ntshav siab.
- Tsis txhob Bouncing: Ib qho yuam kev uas yuav tsum zam yog bouncing
Standing Raised Leg Hip Adductor Stretch FAQs
Tuaj nov cuag Standing Raised Leg Hip Adductor Stretch?
Yog lawm, cov neeg pib tuaj yeem ua qhov Standing Raised Leg Hip Adductor Stretch exercise. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias lawv yuav tsum pib nrog qhov kev siv qis dua thiab maj mam nce nws thaum lawv hloov pauv thiab lub zog txhim kho. Nws kuj tseem ceeb heev kom tswj tau daim ntawv kom tsis txhob raug mob. Yog tias muaj kev tsis xis nyob dhau ntawm cov leeg nqaij ib txwm, lawv yuav tsum nres qhov kev tawm dag zog tam sim ntawd thiab sab laj nrog tus kws tshaj lij.
Yuav ua li cas kev sau ntawv tso? Standing Raised Leg Hip Adductor Stretch?
- Lateral Lunge Stretch: Hauv qhov kev hloov pauv no, koj pib nyob rau hauv txoj hauj lwm sawv, ua ib kauj ruam loj mus rau sab, thiab khoov koj lub hauv caug thaum tuav lwm ceg ncaj, ncab cov leeg adductor.
- Npauj Npaim Stretch: Zaum rau hauv pem teb, nqa koj ob txhais taw ua ke thiab cia koj lub hauv caug poob rau ob sab. Siv maj mam nias ntawm lub hauv caug kom nce qhov ncab.
- Qav Stretch: Qhov kev hloov pauv no suav nrog rau txhua qhov plaub, nthuav koj lub hauv caug dav sib nrug, thiab maj mam thawb koj lub duav rov qab los ncab cov adductors.
- Ib nrab-Kneeling Adductor Stretch: Hauv qhov kev hloov pauv no, koj pib nyob rau hauv ib nrab ntawm lub hauv caug txoj hauj lwm, nthuav lub ceg tsis hauv caug tawm mus rau sab, thiab lean mus rau sab ceg kom ncab cov leeg adductor.
Yuav ntawm li cas kev caij kab mob los tso tso Standing Raised Leg Hip Adductor Stretch?
- Npauj Npaim Stretches: Zoo li Standing Raised Leg Hip Adductor Stretch, Npauj Npaim stretches tseem tsom ntsoov rau lub duav adductors, muab lub kaum sab xis sib txawv ntawm kev ncab thiab tso cai rau kev nthuav dav ntxiv.
- Pilates Clamshell Exercise: Qhov kev tawm dag zog no tseem tsom rau lub duav adductors, tab sis nws kuj koom nrog cov glutes thiab lub duav rotators, muab kev ua kom sib luag uas ua kom muaj kev sib cais ntawm Standing Raised Leg Hip Adductor Stretch.
Cov ntawv cov tuam tsev muaj kev khiav Standing Raised Leg Hip Adductor Stretch
- Lub cev hnyav hip ce
- Sawv ceg stretches
- Hip adductor qoj ib ce
- Bodyweight exercises rau lub duav
- Sawv tsa ceg ncab
- Hip ntxiv dag zog
- Home workouts rau lub duav
- Leg tsa hip adductor stretch
- Lub cev hnyav ce rau hip adductors
- Sawv ntsug hip stretch ce