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Band twist

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Nqeeb Ib hliNqiv nqiv mu ukišioms ŋac.
Cov khoom sivKab.
Ib tej VajObliques
Ib tej Vaj them, Adductor Longus, Adductor Magnus, Gluteus Medius, Iliopsoas, Tensor Fasciae Latae
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Ntawm sijhawv cov koom tes tawv paub

Introduction rau tso Band twist

Band Twist yog ib qho kev tawm dag zog ntau yam uas feem ntau tsom rau cov leeg nqaij, txhim kho lub zog, ruaj khov, thiab yoog raws. Nws yog qhov kev tawm dag zog zoo tshaj plaws rau ob qho tib si pib thiab cov neeg nyiam kev tawm dag zog siab vim nws tuaj yeem hloov kho tau yooj yim rau ntau qib kev qoj ib ce. Cov tib neeg tuaj yeem xaiv qhov kev tawm dag zog no los txhim kho lawv lub zog hloov pauv, lub cev muaj zog, thiab ntxiv rau kev ua haujlwm zoo thiab muaj zog rau lawv lub cev qoj ib ce.

Qhia txog: Lub thibkis Step-by-Step Band twist

  • Khaws koj txhais taw xub pwg dav sib nrug, koom nrog koj lub hauv paus thiab maj mam tig koj lub cev sab sauv mus rau sab xis, rub cov hlua mus rau qhov kev taw qhia thaum tuav koj txhais tes ncaj.
  • Tuav qhov twist ib pliag, hnov ​​​​qhov nro hauv koj cov leeg nqaij thiab obliques.
  • Maj mam rov qab mus rau qhov chaw, tswj kev nro hauv cov qhab, tom qab ntawd rov ua qhov twist rau koj sab laug.
  • Ua qhov kev tawm dag zog no rau ntau qhov kev rov ua dua, xyuas kom muaj daim ntawv kom zoo thoob plaws.

Nruab ntxaug ntawv Band twist

  • Txoj Kev Ncaj Ncees: Khaws lub nraub qaum ncaj thiab koom nrog koj lub hauv paus thoob plaws hauv kev tawm dag zog. Tsis txhob tig koj nraub qaum lossis slouching, vim qhov no tuaj yeem ua rau raug mob. Koj ob txhais taw yuav tsum yog lub xub pwg dav sib nrug thiab koj lub hauv caug me ntsis khoov.
  • Tswj Movement: Tsis txhob rushing lub zog los yog siv lub zog mus twist. Kev ua tau zoo ntawm qhov sib tw band yog los ntawm kev tswj, txhob txwm sib tw ntawm lub cev. Xyuas kom tseeb tias lub zog yog du thiab tswj, tsom mus rau qhov contraction thiab txuas ntxiv ntawm koj cov leeg nqaij.
  • Tag Nrho Kev Tawm Tsam: Xyuas kom koj twist koj lub cev kom deb li deb tau yooj yim rau txhua sab kom tau txais txiaj ntsig tag nrho ntawm kev tawm dag zog. Ib qho yuam kev feem ntau yog tsuas yog ntswj ib nrab, uas txo cov txiaj ntsig ntawm kev tawm dag zog

Band twist FAQs

Tuaj nov cuag Band twist?

Yog lawm, cov neeg pib tshiab tuaj yeem ua qhov kev sib tw twist. Qhov kev tawm dag zog no yeej muaj txiaj ntsig zoo rau cov neeg pib tshiab vim nws pab ntxiv dag zog rau lub hauv paus thiab txhim kho kev yoog raws. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tau pib nrog ib qho kev tiv thaiv band uas haum rau lawv cov qib qoj ib ce. Lawv kuj yuav tsum xyuas kom meej tias lawv siv daim ntawv kom raug kom tsis txhob raug mob. Nws tuaj yeem pab tau kom muaj tus kws qhia lossis tus kws tshaj lij kev tawm dag zog qhia lawv cov txheej txheem tsim nyog thaum pib.

Yuav ua li cas kev sau ntawv tso? Band twist?

  • Lub Rooj Zaum Band Twist: Hauv qhov kev hloov pauv no, koj zaum ntawm lub rooj zaum lossis lub rooj zaum ua haujlwm, tuav cov hlua hauv qab koj txhais taw, thiab twist koj lub cev sab saud ntawm sab mus rau sab.
  • Lub Lateral Band Twist: Qhov no suav nrog kev sawv ntsug nrog koj txhais taw xub pwg dav sib nrug, tuav cov qhab nrog ob txhais tes, thiab twisting koj lub cev tom qab los ua haujlwm koj obliques.
  • Lub Overhead Band Twist: Rau qhov kev hloov pauv no, koj sawv ntsug ncaj, tuav lub taub hau ntawm ob txhais tes, thiab twist koj lub cev ntawm ib sab mus rau sab.
  • Band Twist nrog Squat: Qhov kev hloov pauv no sib xyaw ua ke nrog kev sib tw band, qhov twg koj squat thiab thaum koj tuaj txog, koj twist koj lub cev mus rau ib sab.

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

  • Band Pull-Apart yog lwm qhov kev tawm dag zog uas ua rau muaj txiaj ntsig ntawm Band Twist los ntawm kev tsom mus rau kev ntxiv dag zog ntawm lub xub pwg nyom thiab sab nraub qaum, yog li txhim kho lub cev thiab txo qhov kev pheej hmoo ntawm kev raug mob.
  • Thaum kawg, Banded Woodchopper ce ntxiv rau Band Twist raws li nws koom nrog cov kev sib tw zoo sib xws, tab sis nrog ntxiv verticality, uas ua rau muaj kev sib koom tes ntawm cov leeg nqaij thiab txhim kho lub zog sib hloov.

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