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Band Hip Abduction

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Nqeeb Ib hliThia muaj tub ntsuab tsab mob, o-Hips.
Cov khoom sivKab.
Ib tej VajGluteus Medius
Ib tej Vaj themTensor Fasciae Latae
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Ntawm sijhawv cov koom tes tawv paub

Introduction rau tso Band Hip Abduction

Band Hip Abduction yog ib qho kev tawm dag zog uas feem ntau ntxiv dag zog rau lub duav abductors, suav nrog gluteus medius thiab minimus, uas yog qhov tseem ceeb rau kev ruaj ntseg thiab txav mus los. Nws yog ib qho kev tawm dag zog zoo tshaj plaws rau cov neeg ncaws pob, cov neeg nyiam kev tawm dag zog, lossis cov tib neeg rov qab los ntawm lub duav lossis lub hauv caug raug mob, txhawm rau txhim kho lawv lub cev qis zog thiab ruaj khov. Kev koom tes nrog qhov kev tawm dag zog no rau hauv koj qhov niaj hnub tuaj yeem txhim kho koj qhov kev ua tau zoo hauv ntau yam kev ua ub no, pab tiv thaiv kev raug mob, thiab pab kom muaj lub cev zoo thiab sib npaug.

Qhia txog: Lub thibkis Step-by-Step Band Hip Abduction

  • Khaws koj lub hauv caug kom nruj thiab koj nraub qaum ncaj, hloov koj qhov hnyav mus rau koj txhais ko taw sab laug, thaum tuav txoj cai me ntsis tawm hauv av.
  • Maj mam txav koj ob txhais ceg mus rau sab, tiv thaiv kev tiv thaiv ntawm cov qhab, ua kom koj cov ntiv taw taw rau pem hauv ntej thiab tsis upward.
  • Tuav txoj hauj lwm ib pliag thaum koj ob txhais ceg txuas ntxiv, ces maj mam rov qab koj sab xis rov qab mus rau qhov chaw pib.
  • Rov ua qhov kev tawm dag zog rau qhov xav tau ntawm tus lej rov ua dua thiab tom qab ntawd hloov mus rau sab laug ceg.

Nruab ntxaug ntawv Band Hip Abduction

  • Tswj Kev txav: Thaum txav koj txhais ceg mus rau sab, ua li ntawd hauv kev tswj hwm. Tsis txhob rub koj txhais ceg rov qab sai, vim qhov no tuaj yeem ua rau koj cov leeg nqaij lossis ua rau cov hlua khawm. Hloov chaw, maj mam rov qab koj txhais ceg mus rau qhov chaw pib, ua kom muaj zog ntawm cov qhab.
  • Cia Koj Cov Tub Ntxhais Koom Tes: Kom tau txais txiaj ntsig zoo tshaj plaws ntawm kev tawm dag zog, ua kom koj cov leeg tseem ceeb koom nrog thoob plaws lub zog. Qhov no yuav tsis tsuas yog pab koj tswj kev sib npaug tab sis kuj ua haujlwm rau koj cov leeg nqaij.
  • Tsis txhob leaning : Ib qho yuam kev ntau yog lean koj lub cev sab sauv mus rau sab nraud thaum txav ceg. Qhov no tuaj yeem txo qhov ua tau zoo ntawm kev tawm dag zog thiab ua rau tsis tsim nyog rau koj sab nraub qaum. Sim ua kom koj lub cev ncaj li sai tau.
  • Xaiv Qhov Kev Tiv Thaiv Zoo: Siv

Band Hip Abduction FAQs

Tuaj nov cuag Band Hip Abduction?

Yog lawm, cov pib tshiab tuaj yeem ua qhov Band Hip Abduction ce. Nws yog ib qho kev tawm dag zog uas yooj yim uas tsom rau cov leeg ntawm lub duav abductor, uas feem ntau tsis saib xyuas hauv kev ua haujlwm ib txwm. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tau pib nrog ib qho kev tawm tsam uas tsim nyog rau koj qib kev qoj ib ce. Rau cov pib tshiab, nws raug pom zoo kom pib nrog lub teeb ua haujlwm band. Tsis tas li ntawd, nco ntsoov khaws daim ntawv kom zoo kom tsis txhob raug mob. Yog tias koj tsis paub meej tias yuav ua li cas thiaj ua tau qhov kev tawm dag zog no, nws yuav pab tau nrog tus kws qhia tus kheej lossis tus kws kho lub cev.

Yuav ua li cas kev sau ntawv tso? Band Hip Abduction?

  • Lateral Band Taug kev: Hauv qhov kev hloov pauv no, koj tso cov hlua tiv thaiv nyob ib puag ncig koj pob taws thiab ua cov kauj ruam rau sab, uas ua haujlwm rau ob leeg abductor thiab adductor cov leeg ntawm koj lub duav.
  • Seated Band Hip Abduction: Rau qhov kev hloov pauv no, koj zaum ntawm lub rooj zaum nrog cov hlua tiv thaiv khi nyob ib ncig ntawm koj lub hauv caug, thiab tom qab ntawd thawb koj lub hauv caug sib nrug los koom nrog koj cov leeg pob txha.
  • Supine Band Hip Abduction: Qhov no suav nrog pw ntawm koj sab nraub qaum nrog cov hlua qhwv ib ncig ntawm koj tus ncej puab, thiab txav koj ob txhais ceg sib nrug los ntawm kev tawm tsam ntawm pawg.
  • Side-Lying Band Hip Abduction: Hauv qhov kev hloov pauv no, koj pw ntawm koj sab nrog cov hlua nyob ib ncig ntawm koj lub pob taws thiab nqa sab saum toj ceg tiv thaiv kev tawm tsam, ua haujlwm ntawm cov leeg sab nraud.

Yuav ntawm li cas kev caij kab mob los tso tso Band Hip Abduction?

  • Sab Lunges kuj ntxiv Band Hip Abduction vim tias lawv ua haujlwm rau cov leeg nqaij abductor hauv txoj haujlwm ua haujlwm, hnyav hnyav, txhawb kev sib npaug thiab kev sib koom tes thaum tseem ntxiv dag zog rau tib cov leeg nqaij.
  • Glute Bridges tuaj yeem yog qhov zoo ntxiv rau Band Hip Abduction, raws li lawv feem ntau tsom rau gluteus maximus tab sis kuj koom nrog lub duav abductors, muab cov glute zoo sib xws thiab lub duav workout.

Cov ntawv cov tuam tsev muaj kev khiav Band Hip Abduction

  • Hip Abduction workout nrog band
  • Resistance band ce rau lub duav
  • Band Hip Abduction exercise
  • Txhim kho lub duav nrog kev tiv thaiv band
  • Band workout rau hip leeg
  • Hip Abduction resistance Training
  • Fitness band hip exercises
  • Elastic band ce rau hip Abduction
  • Resistance band hip workout
  • Kev cob qhia lub duav nrog cov hlua tiv thaiv