Rov qab Plank nrog Leg Lift
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Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Rov qab Plank nrog Leg Lift
Rov qab Plank nrog Leg Lift yog ib qho kev tawm dag zog uas lub hom phiaj thiab ntxiv dag zog rau koj lub hauv paus, glutes, hamstrings, thiab sab nraub qaum, thaum tseem txhim kho koj qhov sib npaug thiab ruaj khov. Nws yog qhov tshwj xeeb tshaj yog rau cov neeg ncaws pob, cov neeg nyiam kev tawm dag zog, lossis ib tus neeg tab tom nrhiav los txhim kho lawv lub zog ua haujlwm thiab hloov tau yooj yim. Cov neeg tuaj yeem xaiv qhov kev tawm dag zog no rau nws lub peev xwm los koom nrog ntau pawg leeg nqaij ib txhij, txhawb nqa kev ua haujlwm zoo dua thiab txhawb nqa lub cev zoo dua thiab lub cev sib npaug.
Qhia txog: Lub thibkis Step-by-Step Rov qab Plank nrog Leg Lift
- Thawb koj ob txhais tes thiab taw rau hauv av, nqa koj lub duav tawm hauv pem teb kom txog thaum koj lub cev tsim ib txoj kab ncaj nraim ntawm koj lub taub hau mus rau koj lub luj taws, qhov no yog txoj haujlwm rov qab.
- Tuav txoj hauj lwm no, ces maj mam tsa koj txhais ceg kom siab li koj ua tau yam tsis tau khoov koj lub hauv caug.
- Txo koj txhais ceg sab xis rov qab thiab rov ua tib yam txav nrog koj sab laug ceg.
- Txuas ntxiv mus rau ob txhais ceg, tag nrho thaum tuav txoj haujlwm rov qab, rau koj qhov xav tau ntawm cov lus rov qab.
Nruab ntxaug ntawv Rov qab Plank nrog Leg Lift
- Koom Nrog Koj Cov Tub Ntxhais: Thaum koj nqa koj lub cev rau hauv txoj haujlwm rov qab, nco ntsoov koom nrog koj lub hauv paus. Qhov no txhais tau hais tias nruj koj cov leeg hauv plab, uas yuav pab txhawb koj nraub qaum thiab tiv thaiv kev mob. Ib qho yuam kev feem ntau yog kev vam khom ntau dhau ntawm caj npab, uas tuaj yeem ua rau lub xub pwg nyom lossis lub dab teg raug mob.
- Tswj Kev txav: Thaum nqa koj txhais ceg, ua kom qeeb thiab tswj tau. Qhov no yuav tsis tsuas ua rau koj cov leeg zoo dua, tab sis kuj txo qhov kev pheej hmoo ntawm kev raug mob. Tsis txhob dhia lossis txav nrawm uas tuaj yeem ua rau cov leeg mob.
- Ua kom koj lub cev sib npaug: thoob plaws qhov kev tawm dag zog, xyuas kom koj lub cev nyob hauv txoj kab ncaj nraim ntawm koj lub taub hau mus rau koj lub pob taws. Ib qho yuam kev
Rov qab Plank nrog Leg Lift FAQs
Tuaj nov cuag Rov qab Plank nrog Leg Lift?
Yog lawm, cov pib tshiab tuaj yeem ua Reverse Plank nrog Leg Lift ce, tab sis nws yuav nyuaj vim nws yuav tsum muaj qhov zoo ntawm cov tub ntxhais thiab lub cev lub zog. Nws yog ib qho tseem ceeb kom pib qeeb thiab xyuas kom muaj daim ntawv kom zoo kom tsis txhob raug mob. Yog tias nws nyuaj dhau lawm, lawv tuaj yeem pib nrog cov kev tawm dag zog yooj yim los txhim kho lawv lub zog, xws li cov txheej txheem txheej txheem lossis cov phiaj rov qab yam tsis tas nqa ceg. Raws li ib txwm muaj, nws raug nquahu kom sab laj nrog tus kws kho mob kom paub meej tias kev tawm dag zog tau ua kom raug thiab nyab xeeb.
Yuav ua li cas kev sau ntawv tso? Rov qab Plank nrog Leg Lift?
- Rov qab Plank nrog Bent-Knee Leg Lifts: Qhov version no xav kom koj khoov koj lub hauv caug thaum koj nqa koj txhais ceg, ua rau nws yooj yim hloov me ntsis rau cov neeg pib tshiab lossis cov uas muaj kev hloov pauv yooj yim.
- Rov qab Plank nrog Straight-Leg Lifts: Hauv qhov kev hloov pauv no, koj ua kom koj txhais ceg ncaj thaum koj nqa nws, ua rau muaj kev sib tw rau koj cov tub ntxhais thiab lub duav flexor cov leeg.
- Single-Leg Reverse Plank: Qhov kev hloov pauv siab no suav nrog kev nqa thiab tuav ib ceg hauv huab cua rau tag nrho lub sijhawm ntawm lub phiaj xwm, tsis yog hloov pauv lossis nqa rau ib qho rov ua dua.
- Rov qab Plank nrog Leg Lift thiab Hip Dip: Qhov kev sib tw nyuaj no ua ke nrog ib txhais ceg nqa nrog lub duav dip, xav kom koj txo koj lub duav mus rau hauv av tom qab nqa koj txhais ceg, tsa lawv dua ua ntej rov qab mus rau qhov chaw.
Yuav ntawm li cas kev caij kab mob los tso tso Rov qab Plank nrog Leg Lift?
- Lub Plank nrog Leg Lift yog lwm qhov kev tawm dag zog uas ua kom rov qab Plank nrog Leg Lift, raws li nws tseem tsom rau ntawm lub hauv paus thiab lub cev qis, ua kom lub cev tag nrho lub zog thiab kev ua siab ntev, uas tuaj yeem pab ua kom Rov Qab Plank nrog Leg Lift ua tau yooj yim dua.
- Kev tawm dag zog Superman yog ib qho zoo ntxiv rau Reverse Plank nrog Leg Lift raws li nws lub hom phiaj hauv qab sab nraub qaum thiab glutes, uas yog ib qho tseem ceeb stabilizer cov leeg thaum ua qhov Reverse Plank nrog Leg Lift, thiab nws kuj pab txhim kho lub cev thiab sib npaug.
Cov ntawv cov tuam tsev muaj kev khiav Rov qab Plank nrog Leg Lift
- Bodyweight Quadriceps Exercise
- Thigh Strengthening Exercise
- Rov qab Plank Leg Lift
- Lub cev hnyav Thigh Workout
- Quadriceps Bodyweight Exercise
- Advanced Bodyweight Exercise
- Rov qab Plank Variations
- Leg Lift Exercises
- Lub cev hnyav Fitness
- Thigh Toning Exercises