Alternate Lying Floor Leg Nce
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Alternate Lying Floor Leg Nce
Lub Alternate Lying Floor Leg Raise yog ib qho kev tawm dag zog uas feem ntau tsom rau cov leeg nqaij hauv plab thiab lub duav flexors, pab txhawb cov tub ntxhais thiab txhim kho kev sib npaug. Qhov kev tawm dag zog no yog tsim nyog rau ob qho tib si pib thiab cov neeg txhawb zog siab heev vim nws tuaj yeem hloov kho tau yooj yim kom phim rau tus kheej lub zog. Cov tib neeg yuav xav koom nrog qhov kev tawm dag zog no rau hauv lawv txoj haujlwm niaj hnub los txhim kho kev ruaj ntseg, txhim kho lub cev, thiab pab hauv kev txav txhua hnub lossis lwm yam kev ua kis las.
Qhia txog: Lub thibkis Step-by-Step Alternate Lying Floor Leg Nce
- Nqa ib txhais ceg tawm hauv av, ua kom nws ncaj, kom txog thaum nws tsim lub kaum sab xis 90 ° nrog koj lub cev.
- Tuav txoj haujlwm no ob peb feeb, tom qab ntawd maj mam txo koj txhais ceg rov qab mus rau hauv pem teb.
- Rov ua tib yam kev txav mus los nrog koj ob txhais ceg, ua kom koj lub nraub qaum rov qab rau hauv pem teb thoob plaws hauv kev tawm dag zog.
- Txuas ntxiv hloov ntawm ob txhais ceg rau qhov xav tau ntawm kev rov ua dua, kom ntseeg tau tias koj cov kev txav tau tswj tau thiab txhob txwm ua.
Nruab ntxaug ntawv Alternate Lying Floor Leg Nce
- Tswj Kev txav mus los: Thaum tsa koj txhais ceg, ua kom qeeb thiab tswj tau. Tsis txhob ua yuam kev ntawm kev siv lub zog los txhawb nqa koj txhais ceg, vim qhov no tuaj yeem ua rau qis rov qab thiab txo qhov ua tau zoo ntawm kev tawm dag zog ntawm koj cov leeg nqaij.
- Khaws koj lub nraub qaum qis qis: Ib qho yuam kev feem ntau yog arching sab nraub qaum tawm hauv pem teb, uas tuaj yeem ua rau mob nraub qaum thiab raug mob. Txhawm rau zam qhov no, ua kom koj lub nraub qaum rov qab nruj nreem rau hauv pem teb thaum lub sijhawm tag nrho lub zog. Koj tuaj yeem ua tiav qhov no los ntawm kev koom nrog koj lub hauv paus thiab xav tias koj tab tom sim nias koj lub plab khawm mus rau hauv pem teb.
- Full Range of Motion: Xyuas kom meej tias koj siv ntau yam kev txav los ntawm kev txo koj txhais ceg kom deb
Alternate Lying Floor Leg Nce FAQs
Tuaj nov cuag Alternate Lying Floor Leg Nce?
Yog lawm, cov neeg pib tuaj yeem ua qhov Alternate Lying Floor Leg Raise ce. Nws yog ib qho kev tawm dag zog zoo los ua haujlwm ntawm cov leeg hauv plab. Txawm li cas los xij, lawv yuav tsum pib maj mam thiab tuav daim ntawv kom tsis txhob raug mob. Yog tias lawv muaj kev tsis xis nyob lossis mob, lawv yuav tsum nres tam sim ntawd thiab sab laj nrog kws kho mob.
Yuav ua li cas kev sau ntawv tso? Alternate Lying Floor Leg Nce?
- Muab ob txhais ceg pem teb tsa: Hloov ob txhais ceg, koj tsa ob txhais ceg ib txhij, uas ua rau muaj kev sib tw rau koj cov leeg nqaij.
- Weighted Leg Floor Raise: Hauv qhov kev hloov pauv no, koj hnav pob luj taws los yog tuav lub dumbbell ntawm koj txhais taw, ntxiv kev tawm tsam kom ua rau kev tawm dag zog ntau dua.
- Bent-Knee Floor Raise: Tsis txhob ua kom koj ob txhais ceg ncaj, koj khoov koj lub hauv caug thaum koj tsa koj ob txhais ceg. Qhov no tuaj yeem yooj yim dua ntawm koj sab nraub qaum.
- Elevated Lying Floor Leg Rais: Qhov kev hloov pauv no suav nrog kev tawm dag zog ntawm lub rooj zaum incline lossis nrog koj lub duav nce siab ntawm ib qho thaiv lossis kauj ruam, uas ua rau muaj ntau yam ntawm kev txav thiab kev sib tw rau koj cov leeg nqaij.
Yuav ntawm li cas kev caij kab mob los tso tso Alternate Lying Floor Leg Nce?
- Tsheb kauj vab Crunches: Cov no ua hauj lwm lub plab plab thiab obliques, zoo ib yam li lwm yam dag Pem teb Leg Raises, yog li pab txhawb tag nrho lub plab mog lub zog thiab endurance.
- Lavxias teb sab Twists: Qhov kev tawm dag zog no ua kom zoo dua lwm txoj hauv kev dag hauv pem teb los ntawm kev tsom mus rau obliques thiab transverse abdominis, yog li pab txhim kho kev sib hloov lub zog thiab ruaj khov, uas muaj txiaj ntsig zoo rau ntau yam kev ua ub no thiab kev ua kis las.
Cov ntawv cov tuam tsev muaj kev khiav Alternate Lying Floor Leg Nce
- Lub cev hnyav ceg nce kev tawm dag zog
- Lub duav thiab lub duav workout
- Alternate dag ceg tsa
- Kev tawm dag zog lub cev rau lub duav
- Home workout rau duav
- Leg tsa rau lub duav muaj zog
- Pem teb ceg tsa kev tawm dag zog
- Txhim kho lub duav nrog ceg tsa
- Bodyweight workout rau lub duav thiab lub duav
- Alternate dag pem teb ce rau lub duav