Alternate Leg Raise
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Alternate Leg Raise
Alternate Leg Raise yog ib qho kev ua kom muaj txiaj ntsig uas feem ntau tsom rau cov leeg nqaij, txhim kho lub zog, ruaj khov, thiab txhim kho lub cev kev sib koom tes. Nws yog qhov tsim nyog rau cov tib neeg ntawm txhua qib qoj ib ce, los ntawm cov pib mus rau qib siab, vim nws tuaj yeem hloov kho kom nce lossis txo qhov nyuaj. Cov tib neeg yuav xav ua qhov kev tawm dag zog no vim nws tsis yog tsuas yog txhawb nqa qhov nruab nrab ntawm lub cev, tab sis kuj tseem pab txhim kho lub cev thiab txo qis qhov mob.
Qhia txog: Lub thibkis Step-by-Step Alternate Leg Raise
- Thaum tuav koj sab laug ceg ncaj thiab hauv av, maj mam tsa koj txhais ceg sab xis kom siab li koj tuaj yeem ua tau, lossis kom txog thaum nws nyob rau hauv pem teb.
- Nquag ib pliag rau saum lub zog, tom qab ntawd maj mam txo koj sab xis rov qab mus rau qhov chaw pib.
- Rov ua ib qho kev txav mus los nrog koj txhais ceg sab laug, ua kom koj txhais ceg ncaj ncaj thiab hauv av lub sijhawm no.
- Txuas ntxiv ob txhais ceg rau qhov xav tau ntawm kev rov ua dua, kom ntseeg tau tias koj cov kev txav qeeb thiab tswj tau thoob plaws hauv kev tawm dag zog.
Nruab ntxaug ntawv Alternate Leg Raise
- Tswj Kev txav: Thaum tsa koj txhais ceg, ua kom maj mam thiab tswj tau. Zam tsis txhob ua yuam kev ntawm viav vias koj ob txhais ceg lossis siv lub zog los nqa lawv. Qhov no tuaj yeem ua rau mob nraub qaum lossis raug mob. Hloov chaw, siv koj cov leeg nqaij hauv plab kom nqa koj ob txhais ceg.
- Khaws Ncaj Ncees: Ib qho yuam kev feem ntau yog khoov lub hauv caug thaum lub sij hawm qoj ib ce. Txhawm rau kom tau txais txiaj ntsig zoo tshaj plaws ntawm kev tawm dag zog, ua kom koj ob txhais ceg ncaj li sai tau. Qhov no yuav ua rau muaj txiaj ntsig zoo rau koj cov leeg nqaij, tshwj xeeb tshaj yog koj cov abs.
- Lower Back Contact: Xyuas kom koj lub nraub qaum qis nyob rau hauv kev sib cuag nrog hauv av thoob plaws hauv kev tawm dag zog. Yog tias koj lub nraub qaum yog arching, nws txhais tau tias koj tsis koom nrog koj lub hauv paus kom zoo thiab tso qhov tsis tsim nyog
Alternate Leg Raise FAQs
Tuaj nov cuag Alternate Leg Raise?
Yog lawm, cov neeg pib tshiab tuaj yeem ua qhov Alternate Leg Raise ce. Nws yog ib qho kev tawm dag zog yooj yim thiab ua tau zoo los ntxiv dag zog rau cov tub ntxhais thiab cov leeg hauv qab. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tau pib maj mam thiab tsom mus rau kev tswj kom zoo kom tsis txhob muaj kev raug mob. Yog tias muaj kev tsis xis nyob lossis mob, kev tawm dag zog yuav tsum tau nres tam sim ntawd. Nws kuj tseem yuav muaj txiaj ntsig zoo rau cov neeg pib nrhiav kev tawm tswv yim los ntawm tus kws tshaj lij kom ntseeg tau tias lawv ua tau zoo.
Yuav ua li cas kev sau ntawv tso? Alternate Leg Raise?
- Nyhav Ib Leeg Ib Leeg Taw: Qhov kev hloov pauv no suav nrog tuav lub dumbbell ntawm koj ob txhais taw thaum ua tus ceg tsa, ntxiv kev tiv thaiv thiab ua kom muaj zog ntawm kev tawm dag zog.
- Stability Ball Alternate Leg Raise: Qhov kev hloov pauv no suav nrog lub pob ruaj khov, uas tau muab tso rau hauv koj lub duav kom ntxiv cov ntsiab lus ntawm qhov sib npaug thiab qhov tseem ceeb rau kev tawm dag zog.
- Hanging Alternate Leg Rais: Qhov kev hloov pauv no tau ua thaum dai ntawm lub rub-up bar, nce qib nyuaj los ntawm kev xav tau ntau lub zog thiab kev tswj hwm.
- Side-Lying Alternate Leg Raise: Qhov kev hloov no yog ua thaum pw ntawm koj sab, tsom rau cov leeg sab hauv thiab sab nraud nrog rau cov tub ntxhais.
Yuav ntawm li cas kev caij kab mob los tso tso Alternate Leg Raise?
- Glute Bridges: Glute Bridges ntxiv Lwm Txoj Cai Lij Choj los ntawm kev tsom mus rau sab nraub qaum, glutes, thiab hamstrings, yog li ntxiv dag zog rau tag nrho cov saw tom qab uas yog ib qho tseem ceeb rau kev tswj kev sib npaug thiab kev tswj xyuas thaum lub sij hawm tsa ceg.
- Lavxias teb sab Twists: Lavxias teb sab Twists ntxiv Lwm Txoj Cai Lij Choj los ntawm kev koom nrog obliques thiab tag nrho cheeb tsam plab, yog li txhim kho cov tub ntxhais lub zog thiab kev ruaj ntseg, uas yog qhov tseem ceeb rau kev tswj kom zoo thiab kev ua tau zoo ntawm cov ceg sib txawv.
Cov ntawv cov tuam tsev muaj kev khiav Alternate Leg Raise
- Alternate Leg Raise workout
- Bodyweight hip exercise
- Leg tsa lub cev qoj ib ce
- Strengthening Hips nrog Leg Raises
- Kev tawm dag zog lub cev rau lub duav
- Alternating Leg Raise txav
- Hip targeting bodyweight workout
- Leg Nce rau lub zog hip
- Lub cev hnyav lub duav ntxiv dag zog
- Alternate Leg Raise rau lub duav workout