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Lever Rov Qab Hyperextension

Exercise Profile

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, Gluteus Maximus
Ib tej Vaj themHamstrings
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Ntawm sijhawv cov koom tes tawv paub

Introduction rau tso Lever Rov Qab Hyperextension

Lub Lever Reverse Hyperextension yog ib qho kev tawm dag zog lub cev uas feem ntau tsom rau sab nraub qaum, glutes, thiab hamstrings, txhim kho cov tub ntxhais ruaj khov thiab txhim kho lub cev. Nws yog qhov kev xaiv zoo tshaj plaws rau cov neeg ncaws pob thiab cov neeg nyiam kev noj qab haus huv ntawm txhua qib, tshwj xeeb yog cov uas tab tom nrhiav kev txhim kho lawv lub cev qis zog thiab kev noj qab haus huv ntawm tus txha caj qaum. Cov tib neeg yuav xav koom nrog qhov kev tawm dag zog no rau hauv lawv txoj haujlwm niaj hnub los pab tiv thaiv kev raug mob, txhim kho kev ua kis las, lossis txhawb kev ua haujlwm tag nrho.

Qhia txog: Lub thibkis Step-by-Step Lever Rov Qab Hyperextension

  • Khaws koj lub cev ncaj thiab pib qhov kev tawm dag zog hauv qhov chaw qis, nrog koj lub cev dai ntawm ntug ntawm lub rooj ntev zaum.
  • Hauv kev tswj hwm, tsa koj lub cev sab saud siv koj cov leeg nraub qaum kom txog thaum koj lub cev tsim txoj kab ncaj nraim ntawm koj lub taub hau mus rau koj lub pob taws.
  • Tuav txoj hauj lwm no ib pliag, xyuas kom koj nyem koj cov glutes nyob rau sab saum toj ntawm lub zog.
  • Maj mam txo koj lub cev rov qab mus rau qhov chaw pib, rov ua qhov kev txav mus rau qhov xav tau ntawm kev rov ua dua.

Nruab ntxaug ntawv Lever Rov Qab Hyperextension

  • Tswj Kev txav mus los: Zam kev sim siab kom siv lub zog los nqa koj ob txhais ceg. Hloov chaw, tsom mus rau qeeb, tswj kev txav. Qhov no tsis tsuas yog ua haujlwm rau cov leeg zoo dua, tab sis kuj txo qis kev raug mob.
  • Koom Nrog Koj Cov Tub Ntxhais: Ua kom koj cov leeg nqaij hauv plab koom nrog txhua qhov kev tawm dag zog. Qhov no yuav pab kom koj lub cev ruaj khov thiab tiv thaiv koj sab nraub qaum.
  • Range of Motion: Xyuas kom tseeb tias koj siv ntau yam ntawm cov lus tsa suab. Txo koj ob txhais ceg kom deb li deb tau yooj yim, tom qab ntawd nqa lawv kom txog thaum koj lub cev tsim ib txoj kab ncaj nraim. Nqa koj ob txhais ceg siab dhau tuaj yeem ua rau tsis muaj kev ntxhov siab rau koj nraub qaum.
  • Tsis txhob overloading: Pib nrog lub teeb yuag thiab maj mam nce ntxiv thaum koj lub zog txhim kho. Overloading tuaj yeem ua rau daim ntawv tsis zoo thiab muaj peev xwm

Lever Rov Qab Hyperextension FAQs

Tuaj nov cuag Lever Rov Qab Hyperextension?

Yog lawm, cov neeg pib tuaj yeem ua lub zog rov qab Hyperextension qoj ib ce, tab sis nws yog ib qho tseem ceeb uas yuav tau pib nrog lub teeb yuag los yog tsuas yog lub cev hnyav kom paub meej tias daim ntawv tsim nyog thiab tsis txhob raug mob. Qhov kev tawm dag zog no tuaj yeem nyuaj heev, yog li nws tseem ceeb heev uas yuav tsum tau ua kom qeeb thiab tsis tu ncua. Nws kuj tau pom zoo kom muaj tus kws qhia lossis tus neeg muaj kev paub dhau los los qhia txog daim ntawv thiab cov txheej txheem kom raug.

Yuav ua li cas kev sau ntawv tso? Lever Rov Qab Hyperextension?

  • Prone Bench Reverse Hyperextension yog lwm qhov kev hloov pauv uas koj pw pem hauv ntej ntawm lub rooj zaum tiaj tus, nqa koj ob txhais ceg los ua qhov hyperextension.
  • Band-Assisted Reverse Hyperextension suav nrog kev siv cov hlua tiv thaiv, uas tuaj yeem hloov kho kom hloov qhov nyuaj.
  • Incline Bench Reverse Hyperextension yog lwm qhov sib txawv uas lub rooj ntev zaum inclined yog siv los ua kom qhov ntau ntawm kev txav thiab siv zog.
  • Pem Teb Rov Qab Hyperextension yog ib qho kev tawm dag zog lub cev uas koj pw tiaj tus hauv pem teb thiab tsa koj ob txhais ceg, ua rau nws yooj yim rau kev ua haujlwm hauv tsev.

Yuav ntawm li cas kev caij kab mob los tso tso Lever Rov Qab Hyperextension?

  • Glute Bridges kuj txhim kho cov txiaj ntsig ntawm Lever Reverse Hyperextension raws li lawv tsom feem ntau ntawm cov leeg glute, uas tau koom nrog thaum lub sij hawm hyperextensions, tab sis nrog rau qhov tseem ceeb ntawm kev tswj hwm, cais txav mus rau lub hom phiaj ntxiv dag zog.
  • Noog Dog ce yog ib qho zoo ntxiv rau Lever Reverse Hyperextension vim nws txhawb nqa kev ruaj ntseg thiab kev sib npaug, uas yog qhov tseem ceeb rau daim ntawv tsim nyog thiab kev tiv thaiv kev raug mob thaum lub sij hawm hyperextensions, thaum tseem ua rau lub nraub qaum thiab glutes.

Cov ntawv cov tuam tsev muaj kev khiav Lever Rov Qab Hyperextension

  • Leverage Machine Exercise
  • Hip Strengthening Exercise
  • Rov qab Hyperextension Workout
  • Tshuab-Based Hip Exercise
  • Lever Rov Qab Hyperextension Technique
  • Txhim kho lub duav nrog Leverage Machine
  • Cov khoom siv Gym rau Hip Exercise
  • Leverage Hyperextension rau Hips
  • Rov qab Hyperextension ntawm Leverage Machine
  • Lub cev qoj ib ce rau Hip Strengthening