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Smith Lateral Step-Up

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Nqeeb Ib hliNpoo nbuonik näbr mtal., Cov healing no mah med wv nuv.
Cov khoom sivKhoom Smith, qhaus xeeb.
Ib tej VajGluteus Maximus, Quadriceps
Ib tej Vaj themAdductor Magnus, Gastrocnemius, Soleus
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Ntawm sijhawv cov koom tes tawv paub

Introduction rau tso Smith Lateral Step-Up

Smith Lateral Step-Up yog qhov ua tau zoo ntawm lub cev qoj ib ce uas lub hom phiaj ntawm glutes, quads, thiab hamstrings, txhawb cov leeg kev loj hlob, lub zog, thiab sib npaug. Nws yog ib qho kev tawm dag zog zoo tshaj plaws rau ob qho tib si pib thiab cov neeg txhawb zog siab heev vim nws qhov kev hloov kho nyuaj raws li qhov hnyav siv. Cov tib neeg yuav xav koom nrog qhov kev tawm dag zog no rau hauv lawv txoj haujlwm niaj hnub rau nws lub peev xwm los txhim kho ceg ceg, txhim kho kev ua kis las, thiab pab ua haujlwm txhua hnub.

Qhia txog: Lub thibkis Step-by-Step Smith Lateral Step-Up

  • Sawv ntsug rau ntawm qhov bar, tso koj txhais ko taw ze tshaj plaws rau lub kauj ruam platform thiab koj txhais ko taw rau hauv av.
  • Thawb tawm ntawm lub kauj ruam platform, tsa koj lub cev nce mus txog thaum koj lub kauj ruam yog tag nrho, thaum tuav koj txhais ko taw tawm hauv av.
  • Maj mam txo koj lub cev rov qab mus rau qhov chaw pib, kom ntseeg tau tias koj txhais ko taw hauv av tsis ris koj qhov hnyav.
  • Rov ua cov lus tsa suab no rau koj qhov kev xav tau ntawm kev rov ua dua, tom qab ntawd hloov sab mus ua haujlwm rau lwm ceg.

Nruab ntxaug ntawv Smith Lateral Step-Up

  • Koom Nrog Koj Cov Tub Ntxhais: Koom koj lub hauv paus thiab tuav lub cev ncaj nraim thoob plaws hauv kev tawm dag zog. Qhov no tsis yog tsuas yog qhov tseem ceeb rau kev sib npaug, tab sis kuj ua kom pom tseeb tias qhov kev tawm dag zog tseem nyob ntawm cov leeg nqaij - glutes, quads thiab hamstrings. Lean ntau dhau mus rau ib sab lossis hunching tshaj tuaj yeem ua rau raug mob nraub qaum.
  • Tswj Movement: Tsis txhob rushing qhov txav. Tus yuam sij rau Smith Lateral Step-Up yog tswj, txhob txwm txav mus los. Tuav koj txhais ko taw rau ntawm kauj ruam, nqa koj lub cev nce mus thiab maj mam

Smith Lateral Step-Up FAQs

Tuaj nov cuag Smith Lateral Step-Up?

Yog lawm, cov neeg pib tshiab tuaj yeem ua qhov Smith Lateral Step-Up ce. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tau pib nrog lub teeb yuag lossis txawm tias tsuas yog lub bar kom paub tseeb tias daim ntawv tsim nyog thiab tiv thaiv kev raug mob. Raws li nrog ib qho kev tawm dag zog tshiab, nws raug pom zoo kom muaj tus kws qhia lossis tus neeg paub txog kev ua haujlwm ua ntej kom paub meej cov txheej txheem raug. Nws kuj tseem ceeb heev kom mloog koj lub cev thiab tsis txhob thawb lub zog sai sai.

Yuav ua li cas kev sau ntawv tso? Smith Lateral Step-Up?

  • Banded Lateral Step-Up: Hauv qhov kev hloov pauv no, ib txoj hlua tiv thaiv tau muab tso rau ib ncig ntawm tus ncej puab kom muaj zog ntawm kev tawm dag zog thiab koom nrog cov glutes thiab ncej puab ntau dua.
  • Lateral Step-Up nrog Lub hauv caug tsa: Qhov kev hloov pauv no ntxiv lub hauv caug nce rau saum toj ntawm cov kauj ruam nce, koom nrog lub hauv paus thiab txhim kho kev sib npaug thiab kev sib koom tes.
  • Lateral Step-Up nrog Kickback: Qhov kev hloov pauv no ntxiv ib txhais ceg rov qab rau sab saum toj ntawm kev nce qib, ntxiv rau cov glutes thiab hamstrings.
  • Plyometric Lateral Step-Up: Qhov kev siv zog siab no suav nrog ntxiv kev dhia rau saum lub kauj ruam nce, ua rau muaj kev sib tw hauv plawv thiab txhim kho lub zog thiab agility.

Yuav ntawm li cas kev caij kab mob los tso tso Smith Lateral Step-Up?

  • Lunges: Lunges kuj koom nrog glutes, quads, thiab hamstrings, zoo ib yam li Smith Lateral Step-Ups, thiab pab txhim kho kev sib npaug thiab kev sib koom tes, ua rau lawv muaj txiaj ntsig zoo ntxiv rau kev ua haujlwm qis hauv lub cev.
  • Calf Raises: Calf Raises ntxiv rau Smith Lateral Step-Ups los ntawm kev tsom mus rau cov leeg nqaij qis, uas tseem koom nrog thaum lub sij hawm nce qib, muab kev tawm dag zog hauv lub cev thiab txhim kho tag nrho ceg ceg.

Cov ntawv cov tuam tsev muaj kev khiav Smith Lateral Step-Up

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