Scapular swb rov qab mus rau phab ntsa
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Scapular swb rov qab mus rau phab ntsa
Scapular Slide Back to Wall yog ib qho kev tawm dag zog lub cev uas tsim los ntxiv dag zog rau cov leeg ntawm lub xub pwg nyom thiab txhim kho lub cev. Nws yog qhov zoo tshaj plaws rau cov tib neeg uas siv sij hawm ntev zaum los yog cov neeg uas muaj kev tsis xis nyob sab nraub qaum, vim nws pab txo qis thiab kho lub cev kom zoo. Kev koom tes hauv qhov kev tawm dag zog no tuaj yeem txhawb nqa lub cev zoo dua qub, txo kev pheej hmoo ntawm lub xub pwg nyom thiab caj dab, thiab txhim kho tag nrho lub cev lub zog.
Qhia txog: Lub thibkis Step-by-Step Scapular swb rov qab mus rau phab ntsa
- Nthuav koj txhais tes tawm mus rau koj ob sab ntawm lub xub pwg siab thiab nias lub nraub qaum ntawm koj txhais tes rau ntawm phab ntsa.
- Maj mam rub koj txhais tes rau ntawm phab ntsa, ua kom koj nraub qaum thiab caj npab nyob rau hauv kev sib cuag nrog phab ntsa kom ntau li ntau tau.
- Swb koj ob txhais tes kom txog thaum koj ob txhais caj npab ncav cuag saum koj lub taub hau lossis kom deb li deb li koj tuaj yeem yooj yim mus.
- Maj mam swb koj ob txhais tes rov qab mus rau qhov chaw pib, tswj kev sib cuag nrog phab ntsa thoob plaws hauv lub zog. Rov ua qhov kev tawm dag zog no rau tus lej xav tau rov ua dua.
Nruab ntxaug ntawv Scapular swb rov qab mus rau phab ntsa
- Arm Placement: Khaws koj ob txhais caj npab ntawm 90-degree lub kaum sab xis nrog koj lub luj tshib thiab lub xub pwg nyom hauv txoj kab nrog ib leeg. Tsis txhob ncua koj txhais caj npab siab dhau lossis qis dhau vim nws tuaj yeem ua rau tsis tsim nyog thiab tsis cuam tshuam rau cov leeg scapular zoo.
- Tswj Kev Tawm Tsam: Tsis yog rushing los ntawm kev tawm dag zog, nco ntsoov ua txhua qhov swb maj mam thiab nrog kev tswj hwm. Qhov no tsis tsuas yog ua kom koj siv cov leeg kom raug, tab sis nws kuj txo qhov kev pheej hmoo ntawm kev raug mob.
- Khaws Koj Lub Pem Hauv Ntej: Ib qho yuam kev feem ntau yog txhawm rau sab nraub qaum ntawm phab ntsa thaum lub sijhawm ua haujlwm. Nws yog ib qho tseem ceeb kom koj lub nraub qaum thiab lub taub hau ncaj nraim rau ntawm phab ntsa thoob plaws txhua qhov kev tawm dag zog kom paub meej tias daim ntawv tsim nyog thiab ua
Scapular swb rov qab mus rau phab ntsa FAQs
Tuaj nov cuag Scapular swb rov qab mus rau phab ntsa?
Yog lawm, cov neeg pib tshiab tuaj yeem ua qhov Scapular Slide Back to Wall ce. Nws yog ib qho kev tawm dag zog yooj yim thiab ua tau zoo los txhim kho lub xub pwg nyom thiab lub cev. Txawm li cas los xij, zoo li lwm yam kev tawm dag zog, nws yog ib qho tseem ceeb uas yuav tsum tau pib maj mam thiab xyuas kom meej daim ntawv kom tsis txhob raug mob. Tej zaum nws yuav pab tau kom muaj ib tus kws tshaj lij kev noj qab haus huv qhia koj los ntawm kev tawm dag zog thawj zaug kom paub tseeb tias koj ua nws raug.
Yuav ua li cas kev sau ntawv tso? Scapular swb rov qab mus rau phab ntsa?
- Scapular Slide Back to Wall nrog Dumbbells: Hauv qhov kev hloov pauv no, tus neeg tuav ib nkawm dumbbells thaum ua kev tawm dag zog, ntxiv qhov hnyav rau kev txav thiab nce qhov kev sib tw.
- Scapular Slide Back to Wall nrog Stability Ball: Qhov kev hloov pauv no suav nrog lub pob ruaj khov, uas tau muab tso rau ntawm tus neeg lub nraub qaum thiab phab ntsa, txhawb kev sib npaug thiab kev koom tes tseem ceeb.
- One-Arm Scapular Slide Back to Wall: Qhov kev hloov pauv no suav nrog kev tawm dag zog nrog ib sab caj npab ib zaug, uas tuaj yeem pab txheeb xyuas thiab kho qhov tsis txaus ntseeg hauv lub zog lossis kev txav ntawm ob sab.
- Scapular swb rov qab mus rau phab ntsa nrog kev sib hloov: Hauv qhov kev hloov pauv no, tus neeg ntxiv ib qho kev sib hloov txav ntawm sab saum toj ntawm tus swb, koom nrog cov leeg rotator cuff thiab txhim kho lub xub pwg nyom.
Yuav ntawm li cas kev caij kab mob los tso tso Scapular swb rov qab mus rau phab ntsa?
- "Doorway Stretch" yog lwm qhov kev tawm dag zog uas ua kom tiav Scapular Slide Back to Wall, vim nws pab qhib lub hauv siab thiab lub xub pwg nyom, yog li txhim kho qhov yooj thiab ntau ntawm cov lus tsa suab uas yog qhov tseem ceeb rau kev ua tau zoo ntawm Scapular Slide Back to Wall.
- Qhov "Prone Y Exercise" tuaj yeem ua tau zoo ntxiv rau Scapular Slide Back to Wall vim tias nws tsom rau cov leeg trapezius qis, uas yog qhov tseem ceeb rau scapular retraction thiab kev nyuaj siab, yog li txhawb nqa lub cev zoo thiab lub xub pwg nyom.
Cov ntawv cov tuam tsev muaj kev khiav Scapular swb rov qab mus rau phab ntsa
- Scapular Slide exercise
- Back Wall Slide workout
- Bodyweight back exercises
- Scapular phab ntsa swb txheej txheem
- Rov qab dag zog
- Phab ntsa swb rau scapular noj qab haus huv
- Bodyweight workouts rau rov qab
- Scapular Slide Back to Wall tutorial
- Kev tawm dag zog hauv tsev rau lub zog rov qab
- Phab ntsa-raws li scapular slide workout