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Lever Back Extension

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Nqeeb Ib hliThia muaj tub ntsuab tsab mob, o-Hips.
Cov khoom sivNtawm cov ntaub ntawv me meThegh context yog tej kev plya hauj lwm.
Ib tej VajErector Spinae
Ib tej Vaj them
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Ntawm sijhawv cov koom tes tawv paub

Introduction rau tso Lever Back Extension

Lub Lever Back Extension yog ib qho kev tawm dag zog lub zog feem ntau tsom rau cov leeg nraub qaum, tab sis kuj koom nrog glutes thiab hamstrings. Nws yog qhov tsim nyog rau cov tib neeg ntawm txhua qib kev qoj ib ce, tshwj xeeb tshaj yog cov neeg nrhiav kev txhim kho lawv lub zog, lub cev, thiab kev noj qab haus huv tag nrho. Kev koom tes nrog qhov kev tawm dag zog no rau hauv koj txoj haujlwm niaj hnub tuaj yeem pab tiv thaiv kev raug mob rov qab, txhim kho kev ua kis las, thiab txhim kho kev ua haujlwm hauv lub neej txhua hnub.

Qhia txog: Lub thibkis Step-by-Step Lever Back Extension

  • Hla koj txhais tes hla koj lub hauv siab lossis tso koj txhais tes hauv qab koj lub taub hau, tuav lub nraub qaum ncaj thiab nruab nrab caj dab.
  • Maj mam txo koj lub cev sab sauv mus rau hauv av los ntawm khoov ntawm koj lub duav kom deb li deb tau yooj yim, kom ntseeg tau tias koj tuav lub nraub qaum ncaj.
  • Siv koj cov leeg sab nraub qaum, nqa koj lub cev sab saud rov qab mus txog thaum koj lub cev nyob hauv txoj kab ncaj nraim, tsis txhob muaj qhov arching ntawm koj nraub qaum.
  • So nyob rau sab saum toj rau ib pliag, tom qab ntawd maj mam txo koj lub cev rov qab mus rau qhov chaw pib, rov ua qhov kev tawm dag zog rau qhov xav tau ntawm cov reps.

Nruab ntxaug ntawv Lever Back Extension

  • Tswj Movements: Thaum ua qhov txuas ntxiv, xyuas kom koj txav mus qeeb, tswj tau. Tsis txhob ua yuam kev ntawm kev siv lub zog lossis lub zog txav los txhawb koj lub cev. Qhov no tuaj yeem ua rau daim ntawv tsis raug thiab muaj peev xwm raug mob.
  • Range of Motion: Lub hom phiaj rau ntau yam ntawm cov lus tsa suab. Txo koj lub cev sab sauv mus rau hauv av kom deb li deb tau yooj yim, tom qab ntawd nqa rov qab kom txog thaum koj lub cev nyob hauv txoj kab nrog koj ob txhais ceg. Zam tsis txhob ua yuam kev uas tsis mus deb txaus nyob rau hauv ob qho tib si kev taw qhia, uas tuaj yeem txwv qhov ua tau zoo ntawm kev tawm dag zog.
  • Khaws Koj Lub Cev Nruab Nrab: Thaum ua lub zog rov qab txuas ntxiv, nws yog ib qho tseem ceeb kom koj lub caj dab nyob nruab nrab.

Lever Back Extension FAQs

Tuaj nov cuag Lever Back Extension?

Yog lawm, cov neeg pib tshiab tuaj yeem ua lub Lever Back Extension ce, tab sis nws yog ib qho tseem ceeb uas yuav tau pib nrog lub teeb hnyav lossis txawm tias tsis muaj qhov hnyav tag nrho los xyuas kom meej daim ntawv thiab tiv thaiv kev raug mob. Nws tseem yog ib lub tswv yim zoo kom muaj tus kws qhia lossis cov neeg ua haujlwm paub txog gym-goer saib xyuas thawj ob peb zaug kom ntseeg tau tias qhov kev tawm dag zog ua kom raug. Raws li nrog txhua qhov kev tawm dag zog, nws tseem ceeb heev uas yuav tsum mloog koj lub cev thiab tsis txhob thawb nrawm dhau. Maj mam nce qhov hnyav thaum koj lub zog thiab kev ua siab ntev txhim kho.

Yuav ua li cas kev sau ntawv tso? Lever Back Extension?

  • Lwm txoj hauv kev yog Supermans ce, uas yog ua los ntawm kev dag ntawm koj lub plab thiab nqa koj ob txhais tes thiab ob txhais ceg ib txhij, koom nrog koj sab nraub qaum.
  • Lub Deadlift kuj yog qhov hloov pauv ntawm Lever Back Extension, tsom mus rau tib cov leeg nqaij tab sis koom nrog ntau lub cev, suav nrog ob txhais ceg thiab sab nraub qaum.
  • Kev tawm dag zog thaum sawv ntxov yog lwm txoj hauv kev, qhov twg koj sawv ncaj nrog lub barbell ntawm koj lub xub pwg nyom thiab khoov ntawm lub duav, ua kom koj nraub qaum ncaj.
  • Thaum kawg, Lub Rooj Zaum Tshuab Rov Qab Ntxiv tuaj yeem yog lwm txoj hauv kev, qhov chaw koj zaum ntawm lub tshuab nrog lub luj tshib tiv thaiv koj sab nraub qaum thiab thawb rov qab, txuas koj tus txha nraub qaum.

Yuav ntawm li cas kev caij kab mob los tso tso Lever Back Extension?

  • Hyperextensions, tseem hu ua rov qab txuas ntxiv, yog lwm qhov kev tawm dag zog uas txhawb nqa Lever Back Extensions, vim tias lawv tseem tsom mus rau cov leeg nraub qaum, tab sis lawv xav tau thiab yog li txhim kho kev sib npaug thiab ruaj khov, uas tuaj yeem txhim kho kev ua tau zoo tag nrho.
  • Kev tawm dag zog thaum sawv ntxov kuj tseem txhawb nqa Lever Back Extensions raws li nws lub hom phiaj rau sab nraub qaum, glutes, thiab hamstrings, zoo ib yam li Lever Back Extensions, tab sis nws kuj tseem ceeb rau lub duav pob khawm txav, txhim kho kev yooj yim thiab kev txav mus los hauv cheeb tsam no.

Cov ntawv cov tuam tsev muaj kev khiav Lever Back Extension

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