Thumbnail for the video of exercise: Hip Adduction

Hip Adduction

Exercise Profile

Nqeeb Ib hliCov healing no mah med wv nuv.
Cov khoom sivCable
Ib tej VajAdductor Longus
Ib tej Vaj them, Adductor Magnus, Gracilis
AppStore IconGoogle Play Icon

Ntawm sijhawv cov koom tes tawv paub

Introduction rau tso Hip Adduction

Hip Adduction yog ib qho kev ua kom muaj txiaj ntsig uas feem ntau yog lub hom phiaj thiab ntxiv dag zog rau cov leeg hauv plab, txhim kho lub duav yooj, thiab txhim kho tag nrho lub cev qis. Qhov kev tawm dag zog no yog qhov zoo tagnrho rau cov neeg ncaws pob, cov neeg nyiam kev tawm dag zog, lossis cov tib neeg uas rov kho dua los ntawm kev raug mob uas xav txhim kho lawv txoj kev txav mus los thiab sib npaug. Los ntawm kev koom nrog Hip Adduction rau hauv lawv txoj haujlwm niaj hnub, cov tib neeg tuaj yeem txhim kho lawv cov kev ua si hauv kev ua kis las, tiv thaiv kev raug mob, thiab txhawb nqa lub cev zoo dua qub.

Qhia txog: Lub thibkis Step-by-Step Hip Adduction

  • Khaws koj ob txhais taw ncaj nraim rau ntawm lub footrests thiab tuav lub tes tuav ntawm ob sab ntawm lub tshuab rau kev txhawb nqa.
  • Maj mam nias koj ob txhais ceg ua ke tiv thaiv kev tiv thaiv ntawm lub tshuab, kom ntseeg tau tias koj nyem koj tus ncej puab sab hauv thaum koj ua qhov kev txav no.
  • Tuav txoj hauj lwm rau ob peb feeb thaum koj ob txhais ceg nyob ze ua ke li sai tau.
  • Maj mam rov qab koj ob txhais ceg rov qab mus rau qhov chaw pib, ua kom tswj tau qhov kev txav mus los thiab tsis tso cai rau qhov hnyav rov qab los rau hauv qhov chaw.

Nruab ntxaug ntawv Hip Adduction

  • Tswj Movements: Tsis txhob txav nrawm thiab jerky. Hloov chaw, ua qhov kev tawm dag zog qeeb, tswj tau. Qhov no tsis yog tsuas yog pab tiv thaiv kev raug mob tab sis kuj ua kom ntseeg tau tias koj cov leeg tau koom nrog thoob plaws hauv kev tawm dag zog.
  • Tsis txhob overloading: Thaum nws tuaj yeem ntxias siv ntau qhov hnyav los ua kom tau txais txiaj ntsig, qhov no tuaj yeem ua rau muaj kev cuam tshuam thiab ua rau raug mob. Pib nrog qhov hnyav uas koj tuaj yeem nqa tau yooj yim rau 10 mus rau 15 repetitions thiab maj mam nce qhov hnyav thaum koj lub zog txhim kho.
  • Full Range of Motion: Txhawm rau kom tau txais txiaj ntsig zoo tshaj plaws ntawm kev tawm dag zog, nws yog ib qho tseem ceeb uas yuav tsum tau mus dhau ntau yam ntawm cov lus tsa suab. Qhov no txhais tau tias coj koj ob txhais ceg ua ke

Hip Adduction FAQs

Tuaj nov cuag Hip Adduction?

Yog lawm, cov neeg pib tuaj yeem ua qhov Hip Adduction ce. Nws yog ib qho kev tawm dag zog yooj yim thiab muaj txiaj ntsig zoo uas tsom rau cov leeg nqaij hauv tus ncej puab. Txawm li cas los xij, zoo li txhua yam kev tawm dag zog, nws yog ib qho tseem ceeb uas yuav tau pib nrog lub teeb yuag lossis tsis kam thiab tsom rau daim ntawv kom tsis txhob raug mob. Tej zaum nws yuav pab tau kom muaj tus kws qhia lossis tus kws tshaj lij qhia kev qoj ib ce rau koj thawj zaug kom paub tseeb tias koj ua nws raug.

Yuav ua li cas kev sau ntawv tso? Hip Adduction?

  • Kev dag Hip Adduction: Hauv qhov kev hloov pauv no, koj pw ntawm koj sab thiab nqa koj txhais ceg sab sauv, tom qab ntawd txo qis dua koj txhais ceg, ua haujlwm cov leeg nqaij.
  • Cable Hip Adduction: Qhov no suav nrog kev sawv ntawm ib sab ntawm lub tshuab cable, txuas lub cable rau koj pob taws, thiab rub koj txhais ceg hla koj lub cev.
  • Standing Hip Adduction: Qhov no yog ua kom sawv ntsug nrog ib txoj hlua tiv thaiv nyob ib ncig ntawm koj lub pob taws, qhov chaw koj txav ib ceg mus rau qhov chaw ntawm koj lub cev.
  • Stability Pob Hip Adduction: Qhov kev hloov pauv no suav nrog pw ntawm koj sab nrog lub pob ruaj khov ntawm koj txhais taw, thiab nqa lub pob nce thiab nqis.

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

  • Lunges kuj ntxiv Hip Adduction raws li lawv lub hom phiaj ntawm sab hauv ncej puab cov leeg, lub duav flexors, thiab glutes, uas kuj tau koom nrog thaum Hip Adduction, txhim kho tag nrho lub duav mus thiab lub zog.
  • Sab ceg tsa ua haujlwm ntawm tus ncej puab sab nraud thiab lub duav abductors, muab qhov sib npaug rau sab hauv ncej puab tsom ntawm Hip Adductions, thiab yog li txhawb nqa kev loj hlob ntawm cov leeg pob txha.

Cov ntawv cov tuam tsev muaj kev khiav Hip Adduction

  • Cable Hip Adduction workout
  • Thigh ntxiv dag zog
  • Cable tshuab ce rau ncej puab
  • Hip Adduction nrog cables
  • Cable workouts rau sab hauv ncej puab
  • Hip Adduction ce qhia
  • Cable tshuab ncej workout
  • Yuav Ua Li Cas Hip Adduction
  • Thigh toning cable exercises
  • Sab hauv ncej puab workouts nrog cable tshuab