Ib ceg Step-up
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Ib ceg Step-up
Ib Leeg Ib Leeg Step-up yog ib qho kev tawm dag zog ntau yam uas txhawb koj lub cev qis, tshwj xeeb tshaj yog tsom rau quadriceps, hamstrings, thiab glutes, thaum tseem txhim kho koj qhov sib npaug thiab kev sib koom tes. Nws yog haum rau ob qho tib si beginners thiab siab zog enthusiasts raws li nws muaj peev xwm hloov tau yooj yim kom phim ib tug neeg lub cev muaj zog theem. Qhov kev tawm dag zog no yog qhov zoo tagnrho rau txhua tus uas tab tom nrhiav txhim kho lawv cov ceg tawv, ruaj khov, thiab kev ua kis las tag nrho, lossis cov uas xav ntxiv ntau yam rau lawv cov kev ua haujlwm niaj hnub.
Qhia txog: Lub thibkis Step-by-Step Ib ceg Step-up
- Nqa koj txhais ko taw thiab tso nws ruaj khov rau ntawm lub thawv, xyuas kom koj txhais ko taw tag nrho ntawm qhov chaw, tsis yog koj cov ntiv taw xwb.
- Thawb los ntawm koj lub pob taws sab xis kom nqa koj lub cev mus rau hauv lub thawv, sib npaug ntawm koj sab xis. Koj sab laug yuav tsum tau khoov nrog ko taw tawm ntawm lub thawv.
- Nquag ib pliag rau saum, ces maj mam txo koj txhais ko taw rov qab mus rau hauv av, ua raws li koj txhais ko taw sab xis, rov qab mus rau qhov chaw pib.
- Rov ua qhov kev tawm dag zog nrog koj txhais ceg sab laug nce mus rau hauv lub thawv thiab txuas ntxiv hloov ob txhais ceg rau qhov xav tau ntawm kev rov ua dua.
Nruab ntxaug ntawv Ib ceg Step-up
- **Txhim lub cev kom zoo:** Khaws koj lub hauv siab thiab rov qab ncaj nraim thoob plaws hauv lub cev. Tsis txhob tig mus rau pem hauv ntej lossis tig koj nraub qaum, vim qhov no tuaj yeem ua rau raug mob. Koj lub ntsej muag yuav tsum ncaj nraim rau pem hauv ntej, tsis yog ntawm koj txhais taw, kom pab tswj kev sib npaug thiab kev sib raug zoo.
- ** Koom Nrog Koj Cov Tub Ntxhais: ** Kev koom nrog koj cov leeg nqaij tseem ceeb yog qhov tseem ceeb ntawm kev tswj hwm qhov sib npaug thaum lub sijhawm ua haujlwm no. Nws kuj pab tswj koj lub zog thiab tiv thaiv koj sab nraub qaum. Ntau tus neeg tsis nco qab txog lawv qhov tseem ceeb thaum lub sij hawm qoj ib ce, tab sis nws yog ib qho tseem ceeb rau kev nyab xeeb thiab kev ua tau zoo.
- ** Tsis txhob Knee Overextension:** Thaum nce toj, xyuas kom koj lub hauv caug tsis pub dhau koj cov ntiv taw. Qhov no yog
Ib ceg Step-up FAQs
Tuaj nov cuag Ib ceg Step-up?
Yog lawm, cov neeg pib tuaj yeem ua Ib Leeg Ib Leeg Ib Leeg Ib ce ua haujlwm. Qhov kev tawm dag zog no yog qhov yooj yim thiab yuav tsum muaj cov cuab yeej tsawg, feem ntau tsuas yog lub rooj zaum ruaj khov lossis kauj ruam. Nws yog ib txoj hauv kev zoo los tsim kom muaj zog thiab sib npaug. Txawm li cas los xij, zoo li txhua qhov kev tawm dag zog tshiab, cov neeg pib tshiab yuav tsum pib nrog cov kauj ruam qis thiab maj mam nce qhov siab thaum lawv lub zog thiab kev sib npaug txhim kho. Nws tseem yog ib qho tseem ceeb kom tswj tau daim ntawv kom tsis txhob raug mob. Yog tias tsis paub meej, nws yog ib lub tswv yim zoo los sab laj nrog tus kws qhia tus kheej lossis tus kws tshaj lij.
Yuav ua li cas kev sau ntawv tso? Ib ceg Step-up?
- Ib Leeg Step-up nrog Lub hauv caug Tsav: Hauv qhov kev hloov pauv no, koj tsav lub hauv caug ntawm cov ceg uas tsis ua haujlwm nce mus rau koj lub hauv siab rau saum cov kauj ruam.
- Lateral Single Leg Step-up: Cov qauv no suav nrog kev nce mus rau lub platform los ntawm sab, uas tuaj yeem pab koom nrog cov leeg sib txawv.
- Ib Leeg Step-up nrog Resistance Bands: Resistance bands yog siv nyob rau hauv qhov kev hloov pauv no ntxiv rau theem ntxiv ntawm kev nyuaj rau kev tawm dag zog.
- Ib Leeg Step-up nrog Overhead Press: Qhov kev hloov pauv no suav nrog tuav lub dumbbell hauv txhua txhais tes thiab ua ib qho xovxwm nyiaj siv ua haujlwm nyob rau sab saum toj ntawm kev nce qib.
Yuav ntawm li cas kev caij kab mob los tso tso Ib ceg Step-up?
- Squats yog lwm qhov kev tawm dag zog ntxiv zoo li lawv tsis tsuas yog ntxiv dag zog rau lub cev hauv qab, tab sis kuj txhawb kev ruaj ntseg tseem ceeb, uas yog qhov tseem ceeb rau kev tswj hwm qhov sib npaug thaum Ib Leeg Kauj Ruam.
- Calf nce kuj tuaj yeem ua tiav Ib Leeg Kauj Ruam, raws li lawv lub hom phiaj ntawm cov leeg sab ceg, muab kev ua haujlwm ntau dua hauv lub cev thiab txhim kho kev ruaj ntseg rau kev nce qib.
Cov ntawv cov tuam tsev muaj kev khiav Ib ceg Step-up
- Kev tawm dag zog lub cev rau tus ncej puab
- Quadriceps ntxiv dag zog
- Ib ceg taw-up workout
- Bodyweight step-up routine
- Thigh toning kev ua si
- Quadriceps workout tom tsev
- Ib txhais ceg ce
- Kev tawm dag zog lub cev rau lub cev qis
- Step-up workout rau ncej puab
- Ib ceg taw-up rau quad zog