Spinalis
Exercise Profile
Tawm tso kevExercises:
Ntawm sijhawv cov koom tes tawv paub
Introduction rau tso Spinalis
Spinalis ce yog ib lub hom phiaj workout tsom rau ntxiv dag zog rau cov leeg nqaij spinalis, uas yog ib feem ntawm erector spinae leeg nyob rau hauv lub nraub qaum. Qhov kev tawm dag zog no zoo tagnrho rau cov neeg ncaws pob, cov tib neeg rov qab los ntawm kev raug mob nraub qaum, lossis ib tus neeg nrhiav kev txhim kho lawv lub cev thiab tag nrho lub zog rov qab. Kev koom tes hauv Spinalis kev tawm dag zog tuaj yeem pab ua kom rov qab muaj kev ruaj ntseg, txo kev pheej hmoo ntawm mob nraub qaum, thiab txhim kho kev ua haujlwm ntawm ntau yam kev ua ub no, ua rau nws muaj txiaj ntsig ntxiv rau txhua qhov kev tawm dag zog.
Qhia txog: Lub thibkis Step-by-Step Spinalis
- Sawv ntsug ncaj nraim nrog koj txhais taw xub pwg dav sib nrug.
- Maj mam khoov rau pem hauv ntej ntawm koj lub duav, ua kom koj nraub qaum thiab caj dab ncaj.
- Txo koj tus kheej kom deb li deb tau yam tsis tau khoov koj lub hauv caug.
- Tuav txoj hauj lwm no rau ob peb feeb, ces maj mam rov qab mus rau qhov chaw pib.
- Rov ua qhov kev tawm dag zog no 10 zaug rau 1 teeb, thiab ua 3 zaug hauv tag nrho.
Nruab ntxaug ntawv Spinalis
- Daim foos kom raug: Cov neeg ua yuam kev feem ntau ua thaum ua qhov kev tawm dag zog Spinalis tsis tuav daim ntawv raug. Koj tus txha nraub qaum yuav tsum nyob hauv qhov chaw nruab nrab, thiab koj yuav tsum tsom mus rau qhov txav ntawm koj tus txha nraub qaum thiab tsis yog koj lub duav lossis lub xub pwg nyom. Daim ntawv tsis raug tuaj yeem ua rau mob nraub qaum lossis raug mob.
- Tswj Movement: Tsis txhob jerky lossis nrawm nrawm. Spinalis ce yuav tsum tau ua nrog qeeb, tswj kev txav. Qhov no yuav ua kom koj lub hom phiaj yog cov leeg nqaij thiab tsis tso qhov tsis tsim nyog rau koj nraub qaum.
- Ua pa kom raug: Ua pa feem ntau tsis saib xyuas tab sis yog ib feem tseem ceeb ntawm txhua qhov kev tawm dag zog. Nco ntsoov ua pa tawm thaum koj so thiab ua pa tawm thaum koj cog koj cov leeg. Qhov no yuav
Spinalis FAQs
Tuaj nov cuag Spinalis?
Yog lawm, cov neeg pib tuaj yeem ua Spinalis ce. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tau pib nrog qhov hnyav hnyav lossis txawm tias tsis muaj qhov hnyav tag nrho, thiab tsom mus rau daim ntawv kom tsis txhob raug mob. Nws tseem pom zoo kom muaj ib tus kws qhia kws tshaj lij lossis tus kws kho mob lub cev qhia koj txog kev tawm dag zog thaum pib. Spinalis yog ib feem ntawm pawg erector spinae leeg uas khiav qhov ntev ntawm tus txha nraub qaum, thiab kev tawm dag zog rau thaj chaw no tuaj yeem pab txhim kho lub cev, txo qhov mob nraub qaum, thiab txhim kho tag nrho lub zog rov qab.
Yuav ua li cas kev sau ntawv tso? Spinalis?
- Spinalis Cervicis, lwm qhov sib txawv ntawm Spinalis, nyob hauv thaj tsam ntawm ncauj tsev menyuam thiab pab txhawb kev txuas ntxiv thiab kev sib hloov ntawm caj dab.
- Spinalis Thoracis yog ib hom Spinalis uas nyob hauv cheeb tsam thoracic thiab pab tswj lub cev thiab tswj kev txav ntawm tus txha nraub qaum.
- Spinalis Capitis, kev hloov pauv ntawm Spinalis, muaj nyob rau hauv lub taub hau cheeb tsam thiab ua lub luag haujlwm tseem ceeb hauv kev txav ntawm lub taub hau.
- Spinalis Cov leeg ntawm lub cev yog lwm qhov sib txawv uas tau nthuav dav thoob plaws lub cev ntev, muab kev txhawb nqa thiab txhawb kev txav.
Yuav ntawm li cas kev caij kab mob los tso tso Spinalis?
- Hyperextensions tshwj xeeb yog tsom rau sab nraub qaum uas cov leeg Spinalis nyob, ntxiv dag zog rau lawv thiab txhim kho kev yooj yim uas tuaj yeem pab tiv thaiv kev raug mob.
- Lub rooj zaum ua ke ua kom tiav cov Spinalis los ntawm kev tsom mus rau sab sauv thiab nruab nrab cov leeg nraub qaum, txhawb nqa lub cev zoo dua thiab cov leeg txha caj qaum uas muaj txiaj ntsig ncaj qha rau cov leeg Spinalis.
Cov ntawv cov tuam tsev muaj kev khiav Spinalis
- Spinalis bodyweight exercise
- Rov qab dag zog
- Bodyweight exercises rov qab
- Spinalis workout
- Kev tawm dag zog hauv tsev rau cov leeg nraub qaum
- Spinalis ntxiv dag zog
- Rov qab nqaij workout
- Bodyweight back exercises
- Spinalis nqaij ce
- Bodyweight Spinalis workout