Vertical Leg Raise
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Vertical Leg Raise
Vertical Leg Raise yog ib qho kev tawm dag zog tseem ceeb uas feem ntau tsom rau cov leeg nqaij hauv plab, lub duav flexors, thiab obliques, muab txoj hauv kev zoo los tsim kom muaj zog thiab ruaj khov. Nws tsim nyog rau cov tib neeg ntawm txhua qib kev tawm dag zog, los ntawm cov pib mus rau cov neeg ncaws pob siab, vim nws tuaj yeem hloov kho kom haum rau tus kheej lub peev xwm. Cov neeg yuav xav ua qhov kev tawm dag zog no txhawm rau txhim kho lub zog tseem ceeb, txhim kho kev sib npaug thiab ruaj khov, thiab txhawb nqa lub cev zoo dua thiab kev tswj hwm lub cev tag nrho.
Qhia txog: Lub thibkis Step-by-Step Vertical Leg Raise
- Tuav lub tes tuav ntawm lub tshuab kom ruaj khov thiab nias koj lub nraub qaum tiv thaiv lub backrest, ua kom koj lub cev muaj kev txhawb nqa tag nrho.
- Maj mam nqa koj lub hauv caug ntawm koj lub hauv siab, ua kom koj ob txhais ceg ua ke thiab koj cov tub ntxhais koom nrog.
- Tuav txoj hauj lwm no rau ob peb feeb, xyuas kom koj abs tau cog lus thiab koj tsis siv koj lub cev lub zog los nqa koj ob txhais ceg.
- Maj mam txo koj ob txhais ceg rov qab mus rau qhov chaw pib, tswj kev tswj thiab tsis pub lawv viav vias lossis poob sai.
Nruab ntxaug ntawv Vertical Leg Raise
- **Controlled Movement:** Lub ntsug ceg tsa yuav tsum tau ua kom qeeb thiab tswj tau. Tsis txhob viav koj ob txhais ceg los yog siv lub zog los nqa lawv, vim qhov no tuaj yeem ua rau rov qab los yog raug mob. Hloov chaw, koom koj cov leeg nqaij kom nqa thiab txo koj ob txhais ceg.
- ** Kev Ua pa: ** Nws yog ib qho tseem ceeb kom ua pa kom raug thaum ua qhov kev tawm dag zog no. Ua pa thaum koj txo koj ob txhais ceg thiab exhale thaum koj tsa lawv. Qhov no pab tswj kev tswj thiab ruaj khov thaum lub sijhawm ua haujlwm.
- ** Tsis txhob Hyperextension:** Tsis txhob nqa koj lub duav tawm ntawm lub rooj zaum lossis lev thaum koj tsa koj ob txhais ceg. Qhov kev ua yuam kev no tuaj yeem ua rau qis qis qis lossis raug mob. Xwb, tsom ntsoov rau khaws koj lub duav thiab
Vertical Leg Raise FAQs
Tuaj nov cuag Vertical Leg Raise?
Yog lawm, cov neeg pib tuaj yeem ua Vertical Leg Raise ce, tab sis nws yuav nyuaj rau thawj zaug vim nws xav tau lub zog tseem ceeb. Lawv yuav tsum pib nrog tsawg dua rov ua dua thiab maj mam nce ntxiv thaum lawv lub zog txhim kho. Nws tseem yog ib qho tseem ceeb los xyuas kom meej daim ntawv kom tsis txhob raug mob. Yog tias nws nyuaj dhau, muaj cov kev hloov kho thiab kev tawm dag zog yooj yim uas tuaj yeem pab txhim kho lub zog tsim nyog. Raws li ib txwm muaj, nws yog ib lub tswv yim zoo los sab laj nrog tus kws tshaj lij yog tias tsis paub meej.
Yuav ua li cas kev sau ntawv tso? Vertical Leg Raise?
- Captain's Chair Leg Raise yog ua los ntawm ib qho tshwj xeeb ntawm cov khoom siv gym hu ua tus thawj coj lub rooj zaum, thiab nws tso cai rau ntau qhov kev tawm suab.
- Qhov Rov Qab Crunch yog lwm qhov kev hloov pauv uas koj pw ncaj nraim ntawm koj lub nraub qaum hauv av, nqa koj lub duav tawm hauv pem teb thiab rub koj lub hauv caug ntawm koj lub hauv siab.
- Seated Leg Tuck yog ib qho kev hloov pauv uas koj zaum ntawm ntug ntawm lub rooj ntev zaum, tig rov qab me ntsis thiab nqa koj lub hauv caug ntawm koj lub hauv siab.
- Lub Dip Bar Leg Raise yog ua rau ntawm cov kab sib txuas, qhov chaw koj txhawb nqa koj lub cev hnyav ntawm koj txhais tes thiab tsa koj ob txhais ceg, ntxiv kev sib tw ntxiv rau koj lub cev sab sauv.
Yuav ntawm li cas kev caij kab mob los tso tso Vertical Leg Raise?
- Tsheb kauj vab Crunches tuaj yeem ntxiv Vertical Leg Raises vim tias lawv koom nrog cov leeg nqaij zoo sib xws nrog rau lub plab plab thiab obliques, tab sis ntxiv cov kev sib hloov uas tuaj yeem txhim kho cov tub ntxhais lub zog thiab sib npaug.
- Hanging Knee Raises yog lwm qhov kev tawm dag zog uas tuaj yeem ua tiav Vertical Leg Raises, raws li lawv tsom rau cov leeg nqaij hauv plab thiab lub duav flexors, muab kev tawm dag zog ntau dua rau tag nrho cheeb tsam tseem ceeb.
Cov ntawv cov tuam tsev muaj kev khiav Vertical Leg Raise
- Kev tawm dag zog lub cev rau lub duav
- Lub duav toning workouts
- Vertical Leg Raise exercise
- Bodyweight hip exercise
- Kev cob qhia rau lub duav slimming
- Leg tsa rau lub duav ntxiv dag zog
- Lub cev tiv thaiv hip workouts
- Vertical Leg Nce rau lub duav
- Home workouts rau lub duav
- Lub duav tsom qhov kev tawm dag zog uas tsis muaj khoom siv