Zaum hauv Out Leg Rais on Floor

• Nqeeb Ib hli: Npoo nbuonik näbr mtal., Cov healing no mah med wv nuv.
• Cov khoom siv: cua licas de kev txhij
• Ib tej Vaj: Iliopsoas, Quadriceps, Rectus Abdominis
• Ib tej Vaj them: Obliques, Tensor Fasciae Latae

Introduction rau tso Zaum hauv Out Leg Rais on Floor

Lub Rooj Zaum Hauv Tawm Tawm Hauv Pem Hauv Ntej yog ib qho kev tawm dag zog lub cev uas feem ntau tsom rau lub duav flexors, quads, thiab cov tub ntxhais, txhim kho lub zog thiab yoog raws. Nws yog qhov tsim nyog rau cov tib neeg ntawm txhua qib kev qoj ib ce, tshwj xeeb tshaj yog cov uas xav txhim kho lub cev qis zog thiab ruaj khov. Kev koom tes nrog qhov kev tawm dag zog no rau hauv koj txoj haujlwm niaj hnub tuaj yeem pab txhim kho kev sib npaug, txhawb nqa lub cev zoo dua, thiab ua rau muaj txiaj ntsig zoo dua nyob rau hauv txhua hnub kev ua ub no thiab kev ua si.

Qhia txog: Lub thibkis Step-by-Step Zaum hauv Out Leg Rais on Floor

• Tig rov qab me ntsis, tuav koj lub hauv paus, thiab nqa ob txhais ceg tawm hauv pem teb, khoov koj lub hauv caug thiab nqa lawv ntawm koj lub hauv siab.
• Nthuav koj ob txhais ceg ncaj nraim rau pem hauv ntej, tsis txhob cia koj txhais taw kov hauv pem teb.
• Rub koj lub hauv caug rov qab rau hauv koj lub hauv siab, ua kom koj lub hauv siab koom nrog thiab koj lub nraub qaum ncaj.
• Rov ua qhov kev txav mus rau hauv-thiab-tawm no rau ntau qhov kev rov ua dua, ua kom muaj kev tswj hwm thiab tsis txhob cia koj txhais taw kov hauv av ntawm reps.

Nruab ntxaug ntawv Zaum hauv Out Leg Rais on Floor

• Controlled Movement: Qhov ua tau zoo ntawm qhov kev tawm dag zog no yog nyob rau hauv kev tswj kev txav. Tsis txhob maj nrawm los ntawm kev tawm dag zog lossis siv lub zog los ua viav vias koj ob txhais ceg hauv thiab tawm. Hloov chaw, tsom mus rau kev koom nrog koj cov leeg nqaij kom tswj tau lub zog. Qhov no yuav pab txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm
• Kev Ua Pa: Ua pa kom zoo yog qhov tseem ceeb rau txhua qhov kev tawm dag zog. Rau Lub Rooj Zaum Hauv Tawm Tawm, exhale thaum koj tsa koj ob txhais ceg thiab nqus pa thaum koj txo qis rov qab. Qhov no yuav pab ua kom koj cov leeg nqaij ua haujlwm zoo dua thiab yuav tiv thaiv koj los ntawm kev tuav koj cov pa, uas tuaj yeem ua rau koj cov ntshav siab.
• Khaws

Zaum hauv Out Leg Rais on Floor FAQs

Tuaj nov cuag Zaum hauv Out Leg Rais on Floor?

Yog lawm, cov neeg pib tuaj yeem ua qhov Seated In Out Leg Raise on Floor exercise. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tau pib maj mam thiab xyuas kom zoo kom tsis txhob raug mob. Yog tias koj tshiab rau kev tawm dag zog, tej zaum koj yuav xav pib nrog tus lej qis dua thiab maj mam nce ntxiv thaum koj lub zog thiab kev ua siab ntev txhim kho. Nws yog ib lub tswv yim zoo los sab laj nrog tus kws kho mob lossis tus kws kho lub cev kom paub tseeb tias koj ua qhov kev tawm dag zog kom raug.

Yuav ua li cas kev sau ntawv tso? Zaum hauv Out Leg Rais on Floor?

• Zaum Ib Leeg Nqa: Tsis txhob nqa ob txhais ceg ib txhij, nqa ib ceg ntawm ib lub sij hawm kom tsom mus rau cov leeg nqaij.
• Seated Leg Rais nrog Pob Tawb Nyhav: Ntxiv pob taws qhov hnyav rau koj ob txhais ceg kom ua rau muaj zog thiab tawm tsam koj cov leeg ntau dua.
• Zaum Hauv Qhov Ncauj Ncauj Nce nrog Lub Pob Nres: Ua qhov kev tawm dag zog thaum zaum ntawm lub pob ruaj khov kom koom nrog koj lub hauv paus thiab txhim kho kev sib npaug.
• Zaum Hauv Qhov Ncauj Tawm Nrog Lub Pob Tshuaj: Tuav lub pob tshuaj ntawm koj ob txhais taw thaum ua kev tawm dag zog kom muaj zog thiab ua haujlwm rau koj tus ncej puab sab hauv thiab cov leeg nqaij.

Yuav ntawm li cas kev caij kab mob los tso tso Zaum hauv Out Leg Rais on Floor?

• Glute txuas hniav tuaj yeem yog lwm qhov zoo ntxiv rau koj qhov niaj hnub, raws li lawv tsom lub cev qis ib yam li Seated In Out Leg Raises, tab sis lawv tsom ntau dua ntawm glutes thiab hamstrings, muab kev tawm dag zog rau koj lub cev qis.
• Lavxias teb sab twists tseem tuaj yeem ua ntxiv rau Seated In Out Leg Raises, raws li lawv lub hom phiaj ntawm obliques, txhim kho koj lub zog tag nrho thiab kev ruaj ntseg, uas yog qhov zoo rau kev txhim kho cov txiaj ntsig ntawm cov ceg tsa.