Leg rau Sab
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Leg rau Sab
Kev tawm dag zog rau sab ceg yog ib qho kev tawm dag zog lub cev qis uas feem ntau tsom rau glutes, lub duav, thiab ncej puab, pab kom muaj zog thiab ua kom cov cheeb tsam no. Nws yog qhov tsim nyog rau cov tib neeg ntawm txhua qib kev qoj ib ce, los ntawm cov pib mus rau cov neeg ncaws pob siab, vim nws qhov kev siv zog kho tau. Cov neeg tuaj yeem xav koom nrog qhov kev tawm dag zog no rau hauv lawv txoj haujlwm niaj hnub los txhim kho lub cev qis zog, txhim kho kev yooj yim, thiab txhawb kev sib npaug zoo dua thiab ruaj khov.
Qhia txog: Lub thibkis Step-by-Step Leg rau Sab
- Hloov koj qhov hnyav mus rau koj sab xis ko taw thiab maj mam tsa koj txhais ceg sab laug mus rau sab thaum ua kom koj lub cev tig mus rau pem hauv ntej.
- Tuav txoj hauj lwm rau ob peb vib nas this, xyuas kom koj ob txhais ceg yog lifted kom siab li nws xis nyob yam tsis ua strain.
- Maj mam txo koj txhais ceg rov qab mus rau qhov chaw pib.
- Rov ua tib yam txheej txheem ntawm sab xis, hloov ob txhais ceg rau qhov xav tau ntawm kev rov ua dua.
Nruab ntxaug ntawv Leg rau Sab
- Tswj Kev Ua Haujlwm: Tsis txhob maj nrawm los ntawm kev tawm dag zog. Tus yuam sij kom tau txais txiaj ntsig tshaj plaws ntawm qhov kev tawm dag zog no yog ua kom maj mam thiab nrog kev tswj hwm. Qhov no yuav pab txhawb cov leeg kom raug thiab txo qhov kev pheej hmoo ntawm kev raug mob.
- Koom Nrog Koj Cov Tub Ntxhais: Nco ntsoov koom nrog koj lub hauv paus thoob plaws hauv kev tawm dag zog. Qhov no yuav pab tswj kev ruaj ntseg thiab txhim kho kev ua tau zoo ntawm kev tawm dag zog. Ib qho yuam kev feem ntau yog cia lub plab so, uas tuaj yeem ua rau mob nraub qaum.
- Kho ko taw txoj hauj lwm: Koj txhais ko taw yuav tsum tau flexed thaum lub sij hawm qoj ib ce kom koom nrog cov leeg nqaij kom zoo. Kev taw qhia cov ntiv taw tuaj yeem ua rau cramping lossis straining ntawm cov leeg nqaij.
- Tsis txhob nqa siab: Zam
Leg rau Sab FAQs
Tuaj nov cuag Leg rau Sab?
Yog lawm, cov neeg pib tuaj yeem ua Lub Cev rau Sab Nraud. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tau pib nrog ntau yam kev xav thiab maj mam ua kom nws yooj yim dua thiab lub zog txhim kho. Nws kuj tseem ceeb heev kom tswj tau daim ntawv kom tsis txhob raug mob. Yog tias muaj kev mob tshwm sim thaum lub sijhawm ua haujlwm, nws yuav tsum tau nres tam sim ntawd. Tej zaum nws yuav muaj txiaj ntsig kom muaj tus kws qhia lossis tus kws tshaj lij kev cob qhia tus neeg pib los ntawm kev tawm dag zog kom ntseeg tau tias nws ua tiav.
Yuav ua li cas kev sau ntawv tso? Leg rau Sab?
- Lub Side-Lying Leg Lift suav nrog kev pw ntawm koj sab thiab nqa koj txhais ceg saum toj thiab nqis, ua haujlwm rau cov abductors thiab adductors.
- Kev Sawv Cev Lifting rau Sab Nraud yog lwm qhov kev hloov pauv uas koj sawv ncaj thiab nqa ib ceg tawm mus rau sab, ua kom ncaj.
- Lub Lateral Leg Swing suav nrog kev sawv ncaj thiab viav vias ib ceg mus rau sab thiab tom qab ntawd hla koj lub cev, muab kev tawm dag zog.
- Lub Curtsy Lunge nrog Side Kick yog qhov kev hloov pauv siab dua, qhov twg koj ua qhov curtsy lunge ces ncaws tawm mus rau sab nrog tib ceg.
Yuav ntawm li cas kev caij kab mob los tso tso Leg rau Sab?
- Lunges : Lunges ntxiv Leg mus rau Sab raws li lawv tseem tsom mus rau lub cev qis, tshwj xeeb tshaj yog txhim kho kev sib npaug thiab kev sib koom tes, thaum tseem ua haujlwm rau tib leeg leeg - glutes, hamstrings, thiab quadriceps.
- Side Plank Hip Lifts: Qhov kev tawm dag zog no txhawb nqa ceg rau sab los ntawm kev ua haujlwm ntawm ob lub hauv paus thiab cov leeg abductor nyob rau sab ntawm lub duav, txhawb kev ruaj ntseg zoo dua thiab lub zog rau sab nraud.
Cov ntawv cov tuam tsev muaj kev khiav Leg rau Sab
- Lub cev hnyav ceg ce
- Yoga ceg rau sab stretch
- Bodyweight workout rau ob txhais ceg
- Yoga poses rau ceg tawv
- Sab ceg nqa yoga ce
- Lub cev tiv thaiv ceg kev cob qhia
- Yoga ce rau lub cev qis
- Leg rau sab bodyweight workout
- Yoga-based leg exercises
- Txhim kho ob txhais ceg nrog yoga