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Lever Lying Tib ceg Curl

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Nqeeb Ib hliKoov kev muag tsug., Cov healing no mah med wv nuv.
Cov khoom sivNtawm cov ntaub ntawv me meThegh context yog tej kev plya hauj lwm.
Ib tej VajHamstrings
Ib tej Vaj themGastrocnemius, Sartorius, Soleus
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Ntawm sijhawv cov koom tes tawv paub

Introduction rau tso Lever Lying Tib ceg Curl

Lub Lever Lying Single Leg Curl yog ib qho kev tawm dag zog lub cev uas feem ntau tsom rau cov leeg nqaij, glutes, thiab cov leeg hauv qab. Nws yog qhov zoo tshaj plaws rau cov tib neeg tab tom nrhiav txhim kho lawv lub cev qis zog, txhim kho cov leeg nqaij, thiab txhawb nqa tag nrho kev noj qab haus huv. Los ntawm kev koom nrog qhov kev tawm dag zog no rau hauv lawv txoj haujlwm niaj hnub, cov tib neeg tuaj yeem sau cov txiaj ntsig xws li kev txhim kho kev ruaj ntseg, kev ua kis las zoo dua, thiab txo qis kev raug mob ntawm ceg.

Qhia txog: Lub thibkis Step-by-Step Lever Lying Tib ceg Curl

  • Ua tib zoo tso ib txhais ceg hauv qab lub lever ncoo thiab lwm ceg yuav tsum tau khoov thiab so ntawm sab.
  • Khaws koj lub cev tiaj tus ntawm lub rooj ntev zaum thaum koj tuav cov tes tuav ntawm lub tshuab kom ruaj ntseg.
  • Curl koj txhais ceg ua haujlwm kom deb li deb li sai tau yam tsis tau nqa cov ceg sab saud ntawm lub ncoo, kom ntseeg tau tias qhov nro ntawm koj cov leeg nqaij.
  • Tom qab lub sijhawm luv luv ntawm sab saum toj, maj mam txo qis ceg rov qab mus rau qhov chaw pib, tom qab ntawd rov ua lub zog rau qhov xav tau ntawm cov lus rov ua ntej hloov mus rau lwm ceg.

Nruab ntxaug ntawv Lever Lying Tib ceg Curl

  • Tswj Kev txav: Tsis txhob ua yuam kev ntau ntawm kev siv lub zog los nqa qhov hnyav. Xyuas kom koj txav tau qeeb thiab tswj tau. Qhov no yuav pab ua kom cov leeg nqaij leeg zoo. Swift thiab jerky txav tuaj yeem ua rau cov leeg mob lossis lwm yam kev raug mob.
  • Full Range of Motion: Kom tau txais txiaj ntsig zoo tshaj plaws ntawm kev tawm dag zog, xyuas kom meej tias koj siv tag nrho cov lus tsa suab. Qhov no txhais tau tias koj yuav tsum ua kom tiav koj txhais ceg nyob rau hauv qab ntawm lub zog thiab tag nrho curl nws nyob rau sab saum toj.
  • Ua pa kom zoo: Ua pa tawm thaum koj rub koj txhais ceg thiab ua pa thaum koj rov qab mus rau qhov chaw pib. Ua pa kom zoo pab tswj tau

Lever Lying Tib ceg Curl FAQs

Tuaj nov cuag Lever Lying Tib ceg Curl?

Yog lawm, cov neeg pib tshiab tuaj yeem ua Lever Lying Single Leg Curl ce. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tau pib nrog lub teeb yuag kom paub meej tias daim ntawv tsim nyog thiab tiv thaiv kev raug mob. Nws tseem pom zoo kom muaj tus kws qhia tus kheej lossis tus kws tshaj lij kev noj qab haus huv ua kom pom cov txheej txheem tsim nyog ua ntej. Raws li nrog txhua qhov kev tawm dag zog, nws yog ib qho tseem ceeb kom maj mam nce qhov hnyav raws li lub zog thiab kev ua siab ntev txhim kho.

Yuav ua li cas kev sau ntawv tso? Lever Lying Tib ceg Curl?

  • Standing Leg Curl: Rau qhov kev hloov pauv no, koj sawv ntawm ib ceg thaum siv lub tshuab kom curl rau lwm qhov.
  • Swiss Ball Leg Curl: Qhov kev hloov pauv no suav nrog pw ntawm koj nraub qaum nrog koj txhais taw ntawm Swiss pob, tom qab ntawd nqa koj lub duav thiab curling lub pob ntawm koj lub cev siv koj ob txhais ceg.
  • Resistance Band Leg Curl: Hauv qhov kev hloov pauv no, koj pw ntawm koj lub plab thiab siv cov hlua tiv thaiv txuas nrog rau cov khoom ruaj khov kom curl koj txhais ceg ntawm koj lub cev.
  • Sliding Disc Leg Curl: Rau qhov kev tawm dag zog no, koj pw ntawm koj lub nraub qaum nrog koj txhais taw ntawm zawv zawg discs, tom qab ntawd swb koj txhais taw ntawm koj lub cev, nqa koj lub duav tawm hauv av.

Yuav ntawm li cas kev caij kab mob los tso tso Lever Lying Tib ceg Curl?

  • Squats kuj ntxiv Lever Lying Single Leg Curl thaum lawv ua haujlwm ntawm quadriceps, hamstrings, thiab glutes, muab kev sib npaug ntawm txhais ceg thiab txhawb cov leeg symmetry.
  • Lunges yog lwm qhov kev tawm dag zog uas txhawb nqa Lever Lying Single Leg Curl thaum lawv ua haujlwm ntawm tag nrho lub cev qis, suav nrog cov hamstrings thiab glutes, yog li txhim kho kev sib npaug, kev sib koom tes, thiab cov leeg nqaij.

Cov ntawv cov tuam tsev muaj kev khiav Lever Lying Tib ceg Curl

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