Prone Cobra Palms Under Thighs ce yog ib qho kev tawm dag zog uas feem ntau tsom rau cov leeg hauv koj nraub qaum, xub pwg, thiab glutes, pab txhim kho koj lub cev thiab ntxiv dag zog rau koj lub hauv paus. 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 cev kev sib raug zoo thiab kev ruaj ntseg. Cov tib neeg yuav xav ua qhov kev tawm dag zog no vim tias nws tsis yog tsuas yog pab txhim kho lub nraub qaum kom muaj zog thiab txo qhov mob nraub qaum, tab sis nws kuj pab kom muaj kev sib npaug thiab kev sib koom tes zoo dua.
Qhia txog: Lub thibkis Step-by-Step Prone Cobra Palms Hauv Thighs
Ua pa sib sib zog nqus thiab thaum koj exhale, maj mam nqa koj lub hauv siab tawm hauv pem teb, ua kom koj lub caj dab nrog koj tus txha nraub qaum.
Siv koj cov leeg nraub qaum thiab tuav txoj hauj lwm no rau 5 mus rau 10 vib nas this, thaum tuav koj ob txhais tes rau ntawm koj tus ncej puab.
Maj mam txo koj lub hauv siab rov qab mus rau hauv pem teb thaum koj nqus pa, rov qab mus rau koj qhov chaw pib.
Rov ua qhov kev tawm dag zog no rau qhov xav tau ntawm kev rov ua dua, feem ntau ntawm 10 mus rau 15 zaug.
Nruab ntxaug ntawv Prone Cobra Palms Hauv Thighs
Tswj Kev txav: Thaum ua qhov kev tawm dag zog, xyuas kom koj cov kev txav qeeb thiab tswj tau. Kev txav nrawm los yog jerky tuaj yeem ua rau cov leeg mob lossis raug mob. Thaum koj nqa koj lub cev sab sauv tawm hauv pem teb, xyuas kom koj siv koj cov leeg nraub qaum thiab tsis txhob straining koj lub caj dab lossis lub xub pwg nyom. Qhov no yog ib qho yuam kev uas tuaj yeem ua rau mob caj dab thiab lub xub pwg.
Koom nrog Core thiab Glutes: Tsis txhob hnov qab koom nrog koj lub hauv paus thiab glutes thaum lub sijhawm ua haujlwm. Qhov no tsis yog tsuas yog pab kom stabilize koj lub cev tab sis kuj txhim khu kev ua tau zoo ntawm kev tawm dag zog. Ib qho yuam kev feem ntau yog tsom rau sab nraub qaum thiab tsis nco qab
Prone Cobra Palms Hauv Thighs FAQs
Tuaj nov cuag Prone Cobra Palms Hauv Thighs?
Yog lawm, cov neeg pib tuaj yeem ua tau Prone Cobra Palms Hauv Thighs ce, tab sis lawv yuav tsum ua li ntawd nrog ceev faj. Qhov kev tawm dag zog no feem ntau tsom rau cov leeg hauv nraub qaum, xub pwg, thiab glutes. Txawm li cas los xij, nws yog ib qho tseem ceeb rau cov neeg pib pib nrog lub teeb ci thiab maj mam nce ntxiv thaum lawv lub zog thiab hloov pauv tau zoo dua. Lawv kuj yuav tsum xyuas kom meej tias lawv siv daim ntawv raug cai kom tsis txhob muaj kev raug mob. Nws yog ib lub tswv yim zoo los sab laj nrog tus kws kho lub cev lossis tus kws kho lub cev ua ntej pib qhov kev tawm dag zog tshiab.
Yuav ua li cas kev sau ntawv tso? Prone Cobra Palms Hauv Thighs?
Prone Cobra nrog Fists Hauv Thighs: Hloov cov xib teg tiaj tus, ua lub nrig thiab muab tso rau hauv koj tus ncej puab kom ntxiv kev tiv thaiv thiab kev cob qhia lub zog.
Prone Cobra with Arms Extended: Nthuav koj ob txhais caj npab ncaj nraim ntawm koj xub ntiag thaum nyob hauv txoj hauj lwm cobra, ua rau koj lub xub pwg nyom thiab sab nraub qaum ntau dua.
Prone Cobra nrog xibtes tig Upwards: Tig koj ob txhais tes kom lawv tig mus rau pem hauv ntej ntawm koj tus ncej puab, qhov kev hloov me ntsis no tuaj yeem hloov cov leeg nqaij.
Prone Cobra with Alternating Arms: Ntau dua li ob txhais caj npab hauv qab ncej puab tib lub sijhawm, hloov ib sab caj npab rau ib lub sijhawm rau qhov kev hloov pauv ntawm qhov kev tawm dag zog.
Yuav ntawm li cas kev caij kab mob los tso tso Prone Cobra Palms Hauv Thighs?
Bird Dog Exercise yog lwm qhov kev tawm dag zog ntxiv vim nws txhawb kev ruaj ntseg thiab kev sib npaug, uas yog qhov tseem ceeb rau kev tuav cov ntawv kom zoo thiab ua haujlwm tau zoo hauv Prone Cobra Palms Under Thighs.
Glute Bridge Exercise yog qhov muaj txiaj ntsig zoo vim nws ntxiv dag zog rau glutes thiab hamstrings, uas yog cov leeg tseem ceeb koom nrog Prone Cobra Palms Hauv Thighs, yog li txhim kho tag nrho cov kev ua tau zoo ntawm qhov kev tawm dag zog no.