Dai Ncaj Ncees Hip Raise
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Dai Ncaj Ncees Hip Raise
Hanging Straight Leg Hip Raise yog ib qho kev tawm dag zog uas feem ntau tsom rau koj lub hauv paus, tshwj xeeb tshaj yog nyob rau hauv qis abs, hip flexors, thiab tseem ua rau koj lub hauv pliaj thiab lub xub pwg nyom. Nws yog qhov tsim nyog rau cov tib neeg ntawm qib nruab nrab lossis qib siab zog uas nrhiav kev txhim kho lawv lub zog, kev ruaj ntseg, thiab cov leeg nqaij txhais. Kev koom tes nrog qhov kev tawm dag zog no rau hauv koj txoj haujlwm niaj hnub tuaj yeem txhim kho koj lub cev tag nrho, kev sib npaug, lub cev, thiab tuaj yeem ua rau muaj kev ua tau zoo hauv ntau yam kev ua kis las thiab lub cev.
Qhia txog: Lub thibkis Step-by-Step Dai Ncaj Ncees Hip Raise
- Khaws koj ob txhais ceg ncaj thiab ua ke, ces maj mam nqa lawv pem hauv ntej ntawm koj kom txog thaum lawv sib npaug nrog hauv av.
- Thaum koj ob txhais ceg sib npaug rau hauv av, siv koj lub duav los tsa koj ob txhais ceg ntawm koj lub hauv siab, ua kom lawv ncaj li sai tau.
- Tuav txoj hauj lwm no rau ob peb feeb kom koom nrog koj cov leeg nqaij.
- Maj mam txo koj ob txhais ceg rov qab mus rau qhov chaw pib thiab rov ua qhov kev tawm dag zog rau qhov xav tau ntawm kev rov ua dua.
Nruab ntxaug ntawv Dai Ncaj Ncees Hip Raise
- Controlled Movement: Nws yog ib qho tseem ceeb heev uas yuav tau ua qhov kev tawm dag zog nrog kev tswj xyuas. Tsis txhob viav koj ob txhais ceg lossis siv lub zog los nqa lawv. Xwb, tsom ntsoov rau kev koom nrog koj lub hauv paus thiab lub duav flexors los tsa koj ob txhais ceg. Rushing los ntawm kev txav los yog siv lub zog yog qhov yuam kev uas tuaj yeem ua rau raug mob thiab txo qhov ua tau zoo ntawm kev tawm dag zog.
- Ua pa: Ua pa kom raug yog qhov tseem ceeb rau qhov kev tawm dag zog no. Ua pa thaum koj txo koj ob txhais ceg thiab exhale thaum koj nqa lawv. Qhov no yuav pab koj tswj kev tswj thiab ruaj khov thaum lub sijhawm ua haujlwm. Tuav koj cov pa los yog ua pa tsis tu ncua tuaj yeem ua rau tsis tsim nyog thiab qaug zog.
- Tag Nrho Cov
Dai Ncaj Ncees Hip Raise FAQs
Tuaj nov cuag Dai Ncaj Ncees Hip Raise?
Yog lawm, cov neeg pib tuaj yeem ua qhov Hanging Straight Leg Hip Raise ce, tab sis nws tuaj yeem nyuaj heev vim nws yuav tsum muaj qhov zoo ntawm cov tub ntxhais lub zog thiab kev tswj xyuas. Nws yog ib qho tseem ceeb uas yuav tau pib qeeb thiab tsom rau daim ntawv kom tsis txhob raug mob. Yog tias nws nyuaj dhau, cov neeg pib tuaj yeem pib nrog kev tawm dag zog ntau dua li lub hauv caug nce lossis khoov lub hauv caug hip tsa, thiab maj mam nce mus rau cov ceg ncaj ncaj raws li lawv lub zog txhim kho.
Yuav ua li cas kev sau ntawv tso? Dai Ncaj Ncees Hip Raise?
- Weighted Hanging Leg Rais: Hauv qhov kev hloov pauv no, koj ntxiv qhov hnyav rau koj pob taws kom nce qhov kev tawm tsam thiab kev sib tw ntawm kev tawm dag zog.
- Lateral Hanging Leg Raise: Tsis txhob nqa koj ob txhais ceg ncaj nraim rau pem hauv ntej ntawm koj, koj nqa lawv mus rau sab, uas ua rau cov leeg oblique ntau dua.
- Rov qab Hanging Hip Raise: Tsis txhob nqa koj ob txhais ceg ntawm koj lub hauv siab, koj nqa koj lub duav tawm ntawm qhov bar, ua rau koj lub plab qis dua.
- Hanging Windshield Wiper: Qhov kev hloov pauv siab no suav nrog kev tsa koj ob txhais ceg pem hauv ntej ntawm koj thiab tom qab ntawd txav lawv sab mus rau sab zoo li lub tshuab cua wiper, uas ua haujlwm rau koj obliques thiab cov tub ntxhais hauv txoj kev muaj zog.
Yuav ntawm li cas kev caij kab mob los tso tso Dai Ncaj Ncees Hip Raise?
- Lub tsheb kauj vab Crunches tuaj yeem ua tiav Hanging Straight Leg Hip Raises thaum lawv koom nrog ob qho tib si lub duav flexors thiab cov leeg nqaij hauv plab, txhim kho lub zog thiab kev ua siab ntev ntawm cov leeg nqaij no kom ua tau zoo dua hauv kev nce siab.
- Lavxias teb sab Twists yog lwm qhov kev tawm dag zog zoo uas ua kom zoo rau Hanging Straight Leg Hip Raises, raws li lawv lub hom phiaj obliques thiab qis plab, txhawb kev sib npaug ntawm cov leeg nqaij thiab txhim kho kev sib hloov.
Cov ntawv cov tuam tsev muaj kev khiav Dai Ncaj Ncees Hip Raise
- Bodyweight hip exercise
- Ncaj ceg tsa workout
- Lub duav toning ce
- Dai ceg tsa rau lub duav
- Lub cev qoj ib ce rau lub duav
- Hanging hip tsa workout
- Ncaj ceg hip tsa cov txheej txheem
- Bodyweight duav workout
- Hanging ceg hip tsa routine
- Lub duav thiab lub duav ntxiv dag zog