Vertical Leg Raise

• Nqeeb Ib hli: Nqiv nqiv mu ukišioms ŋac.
• Cov khoom siv: cua licas de kev txhij
• Ib tej Vaj: Iliopsoas, Rectus Abdominis
• Ib tej Vaj them: Obliques, Quadriceps, Tensor Fasciae Latae

Introduction rau tso Vertical Leg Raise

Vertical Leg Raise yog ib qho kev tawm dag zog uas muaj txiaj ntsig zoo uas ua rau lub cev qis qis, lub duav flexors, thiab obliques, pab txhim kho plab lub zog thiab ruaj khov. Nws yog qhov tsim nyog rau ob qho tib si pib thiab cov neeg nyiam kev tawm dag zog siab heev vim nws tuaj yeem hloov kho kom haum rau qib sib txawv. Cov tib neeg yuav xav koom nrog qhov kev tawm dag zog no rau hauv lawv txoj haujlwm niaj hnub los txhim kho lub zog tseem ceeb, txhim kho kev sib npaug, thiab pab ua haujlwm ntawm lwm yam kev ua ub ua no.

Qhia txog: Lub thibkis Step-by-Step Vertical Leg Raise

• Tuav cov tes tuav ntawm qhov chaw nres tsheb kom ruaj khov, ua kom koj lub luj tshib khoov thiab koj lub xub pwg nyom.
• Maj mam tsa koj ob txhais ceg, ua kom lawv ncaj thiab ua ke, kom txog thaum lawv nyob ntawm 90-degree kaum rau koj lub cev.
• Tuav txoj haujlwm no rau ib pliag, tsom mus rau kev cog lus koj cov leeg nqaij.
• Maj mam txo koj ob txhais ceg rov qab mus rau qhov chaw pib, kom ntseeg tau tias koj tswj hwm txhua qhov kev txav mus los kom tsis txhob viav vias. Rov ua qhov kev tawm dag zog rau tus lej xav tau rov ua dua.

Nruab ntxaug ntawv Vertical Leg Raise

• Tswj Kev txav mus los: Ib qho yuam kev feem ntau yog viav vias ob txhais ceg lossis siv lub zog los ua qhov kev tawm dag zog. Qhov no tsis tsuas yog txo qhov ua tau zoo ntawm kev tawm dag zog tab sis kuj tuaj yeem ua rau raug mob. Nco ntsoov nqa thiab txo koj ob txhais ceg qeeb thiab tswj tau, tsom mus rau kev koom nrog cov leeg nqaij.
• Ua pa: Ua pa tawm thaum koj tsa koj ob txhais ceg thiab ua pa thaum koj txo qis. Kev ua pa kom zoo yuav pab tswj lub hauv paus nro, uas yog qhov tseem ceeb rau qhov kev tawm dag zog no.
• Tsis txhob overextension: Tsis txhob txo koj ob txhais ceg dhau los ntawm qhov chaw uas koj tuaj yeem khaws koj sab nraub qaum tiv thaiv lub rooj ntev zaum lossis lev. Overextending tuaj yeem strain koj sab nraub qaum thiab txo qhov ua tau zoo

Vertical Leg Raise FAQs

Tuaj nov cuag Vertical Leg Raise?

Yog lawm, cov neeg pib tuaj yeem ua Vertical Leg Raise ce. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias qhov no yog ib qho kev tawm dag zog hauv plab ntau dua uas yuav tsum muaj lub zog zoo. Cov pib tshiab yuav tsum pib nrog ib qho kev hloov kho lossis kev siv lub plab qis dua los tsim lawv lub zog tseem ceeb ua ntej sim tag nrho Vertical Leg Raise. Raws li ib txwm muaj, nws raug nquahu kom sab laj nrog tus kws kho mob kom paub meej tias kev tawm dag zog tau ua nrog daim ntawv kom raug los tiv thaiv kev raug mob.

Yuav ua li cas kev sau ntawv tso? Vertical Leg Raise?

• Captain's Chair Leg Raise: Hauv qhov version no, koj siv cov khoom siv gym tshwj xeeb hu ua tus thawj coj lub rooj zaum, uas muab kev txhawb nqa rov qab, tso cai rau koj tsom mus rau koj cov leeg nqaij.
• Bent Knee Vertical Leg Raise: Qhov no yog ib qho kev hloov pauv tshiab uas koj tuaj yeem tsa koj ob txhais ceg nrog koj lub hauv caug khoov, txo qhov kev nyuaj siab ntawm koj sab nraub qaum thiab ua kom yooj yim dua.
• Weighted Vertical Leg Raise: Koj tuaj yeem ua kom qhov hnyav ntawm tus qauv ntsug ceg tsa los ntawm kev khi pob taws hnyav lossis tuav lub pob tshuaj ntawm koj txhais taw.
• Sab ceg tsa: Qhov kev hloov pauv no tsom rau obliques ntxiv rau hauv qis abs. Es tsis txhob nqa koj ob txhais ceg ncaj, koj nqa lawv mus rau sab, ib zaug ib zaug.

Yuav ntawm li cas kev caij kab mob los tso tso Vertical Leg Raise?

• Lavxias teb sab Twists: Qhov kev tawm dag zog no txhawb nqa Vertical Leg Raises raws li nws tseem tsom mus rau cov leeg nqaij hauv plab, tshwj xeeb tshaj yog obliques, txhim kho kev sib hloov lub zog thiab tag nrho cov tub ntxhais kev ruaj ntseg, uas yog ib qho tseem ceeb rau cov ceg tsa ceg.
• Hanging Knee Raises: Hanging Knee Raises yog ib qho kev tawm dag zog zoo rau Vertical Leg Raises raws li lawv tsom rau cov leeg hauv plab, uas feem ntau tau txais kev cob qhia hauv lwm yam kev tawm dag zog, thiab lawv kuj pab txhim kho kev tuav lub zog thiab lub cev lub zog, ob qho tib si tsim nyog rau kev ua Vertical. Leg Raises tau zoo.