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Lever Seated Hip Abduction

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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 VajGluteus Medius
Ib tej Vaj themTensor Fasciae Latae
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Ntawm sijhawv cov koom tes tawv paub

Introduction rau tso Lever Seated Hip Abduction

Lub Lever Seated Hip Abduction ce yog lub hom phiaj workout uas feem ntau ntxiv dag zog rau lub duav abductors, nrog rau gluteus medius thiab minimus. Nws yog qhov zoo tshaj plaws rau cov neeg ncaws pob, cov neeg nyiam kev tawm dag zog, thiab cov tib neeg rov qab los ntawm lub duav lossis lub cev raug mob, pab txhim kho kev ruaj ntseg, txav mus los, thiab ua haujlwm tau zoo. Cov neeg yuav xav ua qhov kev tawm dag zog no los txhim kho lawv txoj kev txav mus los, tiv thaiv kev raug mob, thiab ua kom lub cev muaj zog, sib npaug ntawm lub cev.

Qhia txog: Lub thibkis Step-by-Step Lever Seated Hip Abduction

  • Tso koj ob txhais ceg kom lub lever pad yog so ntawm koj tus ncej puab sab, ze koj lub hauv caug.
  • Nrog koj ob txhais tes ntawm tes los yog lub rooj zaum kom ruaj ntseg, exhale thiab thawb koj ob txhais ceg tawm ntawm lub lever ncoo, ua kom koj lub duav thiab cov leeg sab nraud.
  • Tuav txoj haujlwm no ib pliag, xyuas kom koj lub zog tswj tau thiab tsis nrawm dhau.
  • Maj mam rov qab koj ob txhais ceg mus rau qhov chaw pib thaum nqus pa, ua kom muaj kev tswj xyuas thiab tsis txhob cia cov khoom hnyav poob. Rov ua qhov no rau tus lej xav tau rov ua dua.

Nruab ntxaug ntawv Lever Seated Hip Abduction

  • Kho Tshuab: Ua ntej koj pib, kho lub tshuab raws li koj lub cev loj. Nco ntsoov tias lub lever nyob ntawm qhov siab siab thiab lub rooj zaum yog nyob ntawm qhov chaw uas koj ob txhais taw tuaj yeem ncav cuag footrest. Cov ntaub qhwv yuav tsum nyob sab nraud ntawm koj lub hauv caug. Kev kho tsis raug tuaj yeem ua rau kev ua haujlwm tsis zoo thiab muaj peev xwm raug mob.
  • Tswj Kev txav: Tsis txhob maj nrawm ntawm kev tawm dag zog. Ua ib ce nrog qeeb, tswj kev txav. Thaum koj thawb koj ob txhais ceg tawm, tuav txoj hauj lwm rau ib pliag los yog ob, ces maj mam coj lawv rov qab mus rau qhov chaw pib. Qhov no yuav xyuas kom meej tias koj cov leeg tau koom nrog tag nrho cov kev tawm dag zog.
  • Tsis txhob Overextend: Ib qho yuam kev feem ntau yog

Lever Seated Hip Abduction FAQs

Tuaj nov cuag Lever Seated Hip Abduction?

Yog lawm, cov neeg pib tshiab tuaj yeem ua lub Lever Seated Hip Abduction ce. Txawm li cas los xij, nws yog ib qho tseem ceeb kom pib nrog lub teeb yuag kom paub meej tias daim ntawv tsim nyog thiab tiv thaiv kev raug mob. Nws kuj yog ib lub tswv yim zoo kom muaj tus kws qhia tus kheej lossis tus kws tshaj lij kev tawm dag zog qhia koj yuav ua li cas thiaj li ua tau qhov kev tawm dag zog kom raug. Raws li nrog txhua qhov kev tawm dag zog tshiab, cov neeg pib tshiab yuav tsum pib qeeb thiab maj mam nce ntxiv thaum lawv lub zog thiab kev ua siab ntev txhim kho.

Yuav ua li cas kev sau ntawv tso? Lever Seated Hip Abduction?

  • Qhov Resistance Band Seated Hip Abduction yog lwm qhov kev hloov pauv uas koj siv cov hlua tiv thaiv nyob ib puag ncig koj tus ncej puab thaum zaum, thawb tawm tsam pawg ua haujlwm rau koj cov leeg pob txha.
  • Lub Dumbbell Seated Hip Abduction koom nrog zaum ntawm lub rooj ntev zaum thiab tso lub dumbbell ntawm koj txhais taw, tom qab ntawd nqa koj ob txhais ceg mus rau sab ua haujlwm ntawm lub duav cov leeg.
  • Lub Stability Ball Seated Hip Abduction muaj koj zaum ntawm lub pob ruaj khov thiab txav koj ob txhais ceg sib nrug los koom nrog koj cov leeg pob txha, ntxiv cov ntsiab lus ntawm kev sib npaug thiab kev ruaj ntseg rau kev tawm dag zog.
  • Lub Bodyweight Seated Hip Abduction yog qhov tsis muaj cov cuab yeej hloov pauv uas koj zaum ntawm ntug ntawm lub rooj zaum lossis lub rooj zaum thiab nqa koj ob txhais ceg mus rau sab uas tsuas yog siv koj lub cev qhov hnyav raws li kev tiv thaiv.

Yuav ntawm li cas kev caij kab mob los tso tso Lever Seated Hip Abduction?

  • Lunges: Lunges tau txais txiaj ntsig zoo vim lawv tseem tsom rau cov leeg ntawm lub duav abductor, zoo ib yam li Lever Seated Hip Abduction, tab sis lawv kuj koom nrog cov tub ntxhais thiab lwm cov leeg hauv lub cev, txhim kho tag nrho lub zog thiab ruaj khov.
  • Sab Leg Raises: Qhov kev tawm dag zog no ntxiv dag zog rau lub duav abductor cov leeg zoo ib yam, tab sis nws kuj ua haujlwm ntawm glutes thiab ncej puab, txhim kho cov txiaj ntsig ntawm Lever Seated Hip Abduction los ntawm kev muab kev ua haujlwm zoo rau lub cev qis.

Cov ntawv cov tuam tsev muaj kev khiav Lever Seated Hip Abduction

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