Lub Hwj Hwj Hwj Hwj Hwj Hwj Hwj Hwj Hwj Hwj Hwj Hwj Hwj Hwj Hwj Hwj Hwj Hwj Hwj Hwj Hwj Hwj Hwj Hwj Pleev yog ib qho yooj yim tab sis ua tau zoo hauv lub cev qoj ib ce uas feem ntau tsom rau glutes thiab hamstrings, pab ntxiv dag zog rau cov cheeb tsam no. Nws yog qhov tsim nyog rau cov tib neeg ntawm txhua qib kev qoj ib ce, los ntawm cov pib mus rau cov neeg ncaws pob siab, vim nws qhov kev siv zog hloov tau. Cov tib neeg yuav xav ua qhov kev tawm dag zog no los txhim kho lawv lub cev qis zog, txhim khu kev ruaj ntseg thiab sib npaug, thiab muaj peev xwm txo tau qhov mob hauv qab.
Qhia txog: Lub thibkis Step-by-Step Standing Hip Extension
Hloov koj qhov hnyav rau ntawm koj txhais ko taw, ua kom koj lub hauv caug me ntsis khoov.
Maj mam nqa koj ob txhais ceg ncaj nraim hauv qab koj yam tsis tau khoov koj lub hauv caug, thaum ua kom koj lub cev ncaj thiab tsis leaning rau pem hauv ntej.
Tuav txoj haujlwm no rau ob peb feeb, tom qab ntawd maj mam txo koj txhais ceg rov qab mus rau qhov chaw pib.
Rov ua qhov kev tawm dag zog nrog koj ob txhais ceg, thiab txuas ntxiv hloov ob txhais ceg rau lub sijhawm koj ua haujlwm.
Nruab ntxaug ntawv Standing Hip Extension
Tswj Movement: Thaum ua lub duav txuas ntxiv, nco ntsoov txav mus qeeb thiab tswj tau. Tsis txhob viav koj txhais ceg lossis siv lub zog los nqa nws. Hloov chaw, tsom mus rau kev siv koj cov leeg glute los nqa koj txhais ceg. Qhov no yuav pab koj kom tau txais txiaj ntsig zoo tshaj plaws ntawm kev tawm dag zog thiab tseem txo qhov kev pheej hmoo ntawm kev raug mob.
Flex Ko Taw: Flexing koj txhais taw thaum lub sij hawm qoj ib ce tuaj yeem pab ua kom cov leeg glute tau zoo dua. Qhov no tuaj yeem ua rau kev tawm dag zog ntau dua thiab tseem tuaj yeem pab ua kom muaj txiaj ntsig.
Yog lawm, cov neeg pib tshiab tuaj yeem ua qhov Standing Hip Extension ce. Nws yog ib qho kev tawm dag zog yooj yim thiab ua tau zoo los ntxiv dag zog rau cov leeg gluteal thiab txhim kho lub duav mus. Txawm li cas los xij, zoo li lwm yam kev tawm dag zog, nws yog ib qho tseem ceeb uas yuav tau pib nrog lub teeb ci thiab maj mam nce ntxiv thaum koj lub zog thiab lub zog txhim kho. Tsis tas li ntawd, kev tswj kom zoo thiab cov txheej txheem yog qhov tseem ceeb kom tsis txhob muaj kev raug mob. Yog tias koj tsis paub meej txog yuav ua li cas, nws raug nquahu kom thov kev taw qhia los ntawm tus kws tshaj lij kev tawm dag zog.
Yuav ua li cas kev sau ntawv tso? Standing Hip Extension?
Qhov Resistance Band Hip Extension: Qhov kev hloov pauv no suav nrog cov hlua tiv thaiv ib ncig ntawm pob taws, muab kev tiv thaiv ntxiv los txhawb cov leeg nqaij.
Lub Hnyav Hnyav Hnyav Extension: Qhov kev hloov pauv no suav nrog tuav lub dumbbell lossis kettlebell nyob rau hauv txhais tes rov qab mus rau sab ceg, ntxiv cov ntsiab lus ntawm kev cob qhia lub zog.
Lub Phab Ntsa-Txhim Ntsig Nthuav Tawm: Qhov kev hloov pauv no suav nrog kev sawv ntawm ib sab ntawm phab ntsa thiab siv nws rau kev txhawb nqa, tso cai rau ntau yam ntawm kev txav thiab tswj.
Lub Bent-Knee Hip Extension: Qhov kev hloov pauv no tau ua rau koj khoov lub hauv caug ntawm cov ceg txuas ntxiv, tsom rau cov leeg nqaij leeg thiab cov leeg nqaij sib txawv.
Yuav ntawm li cas kev caij kab mob los tso tso Standing Hip Extension?
Lunges tuaj yeem ua tiav Cov Ncauj Ntiv Nplhaib Extensions raws li lawv tseem ua haujlwm ntawm lub duav flexors, glutes, thiab ncej puab, ua kom lub cev qis zog thiab ruaj khov, thiab txhim kho koj qhov sib npaug.
Deadlifts tuaj yeem ua tau zoo ntxiv rau Standing Hip Extensions thaum lawv tsom rau sab nraub qaum, glutes, thiab hamstrings, ntxiv dag zog rau cov saw tom qab uas yog qhov tseem ceeb rau kev txhim kho lub cev thiab tag nrho lub cev lub zog.